Not Just in Your Head: The Food–Migraine Connection

Hello Summer,

I’ve been seeing a number of clients in clinic recently who are struggling with migraines, and when I mentioned this on social media, several of you reached out to say you’d love to know more—so here we are.

This is also the perfect opportunity to highlight what Nutritional Therapy really is. It’s not just about eating more fruit and veg—though they certainly have their place—it’s about taking a personalised, root-cause approach to health. I work with a wide range of health concerns each week, from endometriosis to eczema and, yes, migraines.

Migraines are surprisingly common and can really take their toll—on your energy, mood, work, and even your relationships. For some people, they’re an occasional nuisance, but for others, they’re a regular, debilitating part of life. While medication can be necessary in some cases, nutritional strategies can also play a powerful role. Some people notice patterns around certain foods, stress levels, hormonal shifts, or changes in routine. Below are just a few key areas I consider when supporting clients.

Common Migraine Triggers
Everyone is different, but common migraine triggers include:

• Hormonal changes

• Anxiety or emotional stress

• Muscle tension

• Sleep disruption

• Bright lights or environmental changes

• Certain medications

• Low blood sugar

• Food sensitivities (including caffeine, alcohol, and MSG)

Keeping a migraine and food diary can be a helpful first step in identifying your personal triggers.

1. Blood Sugar imbalance
Fluctuations in blood sugar are a common and often overlooked migraine trigger. Irregular meals, sugary snacks, and caffeine highs followed by crashes can all play a role.
To support more stable blood sugar:

• Prioritise balanced meals with good-quality protein, fibre, and healthy fats

• Avoid skipping meals

• Reduce refined carbohydrates and sugary snacks

2. Nutrient Deficiencies
Several nutrients are commonly found to be low in people with migraines, particularly:

• Magnesium – involved in muscle relaxation and nerve function

• B vitamins – especially B2 (riboflavin), which has been shown in studies to reduce migraine frequency

Aim to include a daily handful of nuts or seeds, and plenty of dark green leafy veg like spinach, rocket, or kale.

3. Inflammation
Chronic inflammation can contribute to migraines in some people. Supporting your body with an anti-inflammatory diet can make a real difference.

• Eat more oily fish (e.g. salmon, sardines, mackerel), flaxseed, and walnuts for omega-3s

• Include plenty of colourful veg, leafy greens, berries, herbs, and spices

• Cut back on ultra-processed foods, excess sugar, and industrial seed oils

4. Histamine Sensitivity
This is an area I often explore in more complex cases. Histamine is a natural chemical in the body that plays a role in immune responses, digestion, and the nervous system—but in some people, too much of it (or trouble breaking it down) can trigger symptoms like headaches, itching, or congestion. If histamine could be part of the picture, we look at both dietary and gut-based strategies to help with tolerance and breakdown.
 
5. Gut Health and the Gut-Brain Axis
Your gut and brain are closely connected—this is often called the gut-brain axis. Gut imbalances, bloating, constipation, or food intolerances can all potentially trigger or worsen migraine symptoms. Supporting digestive health through the right foods, reducing inflammation, and rebalancing the microbiome is often a key piece of the puzzle.

6. Hormonal Shifts
Oestrogen fluctuations around ovulation, menstruation, or menopause are a well-known migraine trigger. Nutritional therapy can support more balanced hormone patterns.

7. Supplement Support
Certain supplements have been shown in studies to help reduce the frequency or intensity of migraines. 
Of course, it’s never one-size-fits-all, and it’s important to tailor any protocol to your specific needs and health history.

Ready to Find Out More?
If migraines are something you or someone close to you is struggling with, and you’re curious about how a personalised nutritional approach might help, you’re very welcome to book a free, no-obligation call with me to talk through how I work.

Let’s see if Nutritional Therapy could be a helpful next step for you.

💚Happy Eating,

Tasha

Reference:
Insights in this newsletter were informed by recent clinical research, including Brown, B.I. (2022), Migraine Headaches: Opportunities for Management with Precision Nutrition.