Dietary Approaches in the Treatment of Headache There are two approaches I suggest. One is a trial of a low-fat, mostly vegetarian plant-based diet and the other is a trial of an elimination diet. The elimination diet may be more restrictive, so sometimes I suggest that people try the low-fat plant-based diet first. I would give either trial at least 6-8 weeks to see if they work. Low-Fat Plant-Based Diet for Prevention of Headache and Migraine A study from the University of California at Irvine suggests that a simple switch to a low-fat diet may be a potential cure for your headaches.  Researchers evaluated 54 adult migraine sufferers over an eight-week period. During the first four weeks, participants recorded the frequency and intensity of their migraines (symptoms include chronic pain, nausea, and visual impairment), while sticking to their normal diets, which contained an average of 65 grams of fat per day. During the second four weeks, daily fat intake was restricted to just 28 grams. Again migraine frequency and intensity were recorded. At the end of the eight weeks, the results were clear. When subjects switched to a low-fat diet, their average per-month incidence of migraines dropped from six to one, and the intensity diminished as well.  Researchers offer two theories for the outcome. The first is that high-fat diets increase blood lipid and fatty acid levels, which can interrupt normal blood vessel contraction and cause migraines in susceptible people. The other theory has to do with the replacement of fat with increased carbohydrates. Researchers found that when fat was decreased, participants ate more carbohydrates, leading to an increase in levels of serotonin, a neurotransmitter that's linked to the prevention of migraines.  This is the same diet that will help you lose weight and reduce your risk of diabetes, heart attack, and stroke. A diet high in carbohydrates, from minimally processed plant foods, is a very healthy diet.   (adapted from an article by Cristin Marandino)  Journal of Women’s Health and Gender-Based Medicine 1999 Jun;8(5):623-30 Dr. McDougall has a patient success story that is similar to that described by some of my patients. http://www.drmcdougall.com/stars/beth_burns.html  Women's Headaches and Hormones The same diet also showed benefit in reducing premenstrual symptoms in women. I highly suggest reading the article below if you have migraines that are related to your hormonal cycles. What is true for general PMS symptoms is probably true for migraines that occur around the menstrual cycle.   Read about this study Using Foods Against Menstrual Pain Wondering How to Follow a Plant-Based Diet? Check out my web page Benefits of a Plant-Based Diet, where you will find online resources for making the dietary changes. Diet and Migraine: The Short Response gives some quick references. Food Triggers and Elimination Diets There have been a number of studies looking at the effects of food on headaches. Results of the studies are varied so I cannot guarantee benefit. But if you are going to have headaches off and on for the next twenty years, it might be worth your while to give diet change a try. I only recommend those headache diets that are also good for the rest of the body. If it doesn't fix your headaches, it should at least do something positive for you. I do recommend an elimination diet, which goes against the grain for most neurologists. I think it is very difficult for anyone to find their headache trigger foods without trying an elimination diet. Often it appears that people are affected by more than one food at a time. Therefore cutting one food out of your diet at a time might not cause a reduction in headaches. This may make you falsely believe that it was not a trigger. Likewise, some foods are triggers by different mechanisms. You may get a headache when you go too many hours without the trigger food. Caffeine is a good example. Other foods may cause a headache hours later or even the next day. I recommend a healthy elimination diet lasting 4-6 weeks; this should be long enough to see if there are any food triggers. This would help settle the question once and for all. Common Triggers Common triggers often cause headaches in susceptible people. Just as some food sensitivities manifest as a rash on your skin, migraine sufferers have a reaction in the blood vessels and nerves. Here are the common food triggers, also known as the "Dirty Dozen", in order of importance: • dairy products* • chocolate • eggs • citrus fruits • meat** • wheat (bread, pasta, etc.) • nuts and peanuts • tomatoes • onions • corn • apples • bananas * Includes skim or whole cow’s milk, goat’s milk, cheese, yogurt, etc. ** Includes beef, pork, chicken, turkey, fish, etc. Certain beverages and additives are also among the worst triggers, including alcoholic beverages (especially red wine), caffeinated drinks (coffee, tea, and colas), monosodium glutamate, aspartame (NutraSweet), and nitrites. To Undertake a Full Elimination Diet for Several Weeks in Duration I recommend the diet outlined by Dr. Neal Barnard in his book, Foods that Fight Pain. Or, chose the diet suggested by Dr. Fuhrman in his book Eat To Live. This book is available for download from his website. This is a great idea for those who want to get started right away. If you are pregnant, look at my website on Pregnancy and Headaches to see my concerns about overly strict elimination diets during pregnancy. More Diet and Headache Resources Here is a video from Dr. Barnard discussing his approach to the elimination diet and other suggestions for the relief of migraines. Check out the Video on Non-Medication Approaches to Migraine Dr. Barnard's Article: A Natural Approach to Migraine. Return to Headaches

Dietary Approaches in the Treatment of Headache

There are two approaches I suggest. One is a trial of a low-fat, mostly vegetarian plant-based diet and the other is a trial of an elimination diet. The elimination diet may be more restrictive, so sometimes I suggest that people try the low-fat plant-based diet first. I would give either trial at least 6-8 weeks to see if they work.

Low-Fat Plant-Based Diet for Prevention of Headache and Migraine

A study from the University of California at Irvine suggests that a simple switch to a low-fat diet may be a potential cure for your headaches.

Researchers evaluated 54 adult migraine sufferers over an eight-week period. During the first four weeks, participants recorded the frequency and intensity of their migraines (symptoms include chronic pain, nausea, and visual impairment), while sticking to their normal diets, which contained an average of 65 grams of fat per day. During the second four weeks, daily fat intake was restricted to just 28 grams. Again migraine frequency and intensity were recorded. At the end of the eight weeks, the results were clear. When subjects switched to a low-fat diet, their average per-month incidence of migraines dropped from six to one, and the intensity diminished as well.

Researchers offer two theories for the outcome. The first is that high-fat diets increase blood lipid and fatty acid levels, which can interrupt normal blood vessel contraction and cause migraines in susceptible people. The other theory has to do with the replacement of fat with increased carbohydrates. Researchers found that when fat was decreased, participants ate more carbohydrates, leading to an increase in levels of serotonin, a neurotransmitter that's linked to the prevention of migraines.

This is the same diet that will help you lose weight and reduce your risk of diabetes, heart attack, and stroke. A diet high in carbohydrates, from minimally processed plant foods, is a very healthy diet.

(adapted from an article by Cristin Marandino)

Journal of Women’s Health and Gender-Based Medicine 1999 Jun;8(5):623-30

Dr. McDougall has a patient success story that is similar to that described by some of my patients. http://www.drmcdougall.com/stars/beth_burns.html

Women's Headaches and Hormones
The same diet also showed benefit in reducing premenstrual symptoms in women. I highly suggest reading the article below if you have migraines that are related to your hormonal cycles. What is true for general PMS symptoms is probably true for migraines that occur around the menstrual cycle.

Read about this study Using Foods Against Menstrual Pain

Wondering How to Follow a Plant-Based Diet?
Check out my web page Benefits of a Plant-Based Diet, where you will find online resources for making the dietary changes. Diet and Migraine: The Short Response gives some quick references.

Food Triggers and Elimination Diets

There have been a number of studies looking at the effects of food on headaches. Results of the studies are varied so I cannot guarantee benefit. But if you are going to have headaches off and on for the next twenty years, it might be worth your while to give diet change a try. I only recommend those headache diets that are also good for the rest of the body. If it doesn't fix your headaches, it should at least do something positive for you.

I do recommend an elimination diet, which goes against the grain for most neurologists. I think it is very difficult for anyone to find their headache trigger foods without trying an elimination diet. Often it appears that people are affected by more than one food at a time. Therefore cutting one food out of your diet at a time might not cause a reduction in headaches. This may make you falsely believe that it was not a trigger. Likewise, some foods are triggers by different mechanisms. You may get a headache when you go too many hours without the trigger food. Caffeine is a good example. Other foods may cause a headache hours later or even the next day. I recommend a healthy elimination diet lasting 4-6 weeks; this should be long enough to see if there are any food triggers. This would help settle the question once and for all.

Common Triggers

Common triggers often cause headaches in susceptible people. Just as some food sensitivities manifest as a rash on your skin, migraine sufferers have a reaction in the blood vessels and nerves. Here are the common food triggers, also known as the "Dirty Dozen", in order of importance:

•dairy products*

•chocolate

•eggs

•citrus fruits

•meat**

•wheat (bread, pasta, etc.)

•nuts and peanuts

•tomatoes

•onions

•corn

•apples

•bananas

* Includes skim or whole cow’s milk, goat’s milk, cheese, yogurt, etc.
** Includes beef, pork, chicken, turkey, fish, etc.

Certain beverages and additives are also among the worst triggers, including alcoholic beverages (especially red wine), caffeinated drinks (coffee, tea, and colas), monosodium glutamate, aspartame (NutraSweet), and nitrites.

To Undertake a Full Elimination Diet for Several Weeks in Duration

I recommend the diet outlined by Dr. Neal Barnard in his book,

Foods that Fight Pain.

Or, chose the diet suggested by Dr. Fuhrman in his book Eat To Live. This book is available for download from his website. This is a great idea for those who want to get started right away.

If you are pregnant, look at my website on Pregnancy and Headaches to see my concerns about overly strict elimination diets during pregnancy.

More Diet and Headache Resources

Here is a video from Dr. Barnard discussing his approach to the elimination diet and other suggestions for the relief of migraines.

Check out the Video on Non-Medication Approaches to Migraine

Dr. Barnard's Article: A Natural Approach to Migraine.

Return to Headaches