If you’ve ever suffered from migraines, you know how debilitating they can be. But have you ever considered that the root cause might not be in your head at all? Surprisingly, your gut plays a powerful role in migraine health.
The Gut-Brain Connection and Migraines
Your gut isn’t just about digestion; it’s often referred to as your “second brain.” Why? Because about 90% of your body’s serotonin—a neurotransmitter that regulates mood, sleep, and pain—is produced in the gut. This serotonin plays a role in regulating pain pathways and inflammation. When your gut health is compromised, serotonin production can suffer, potentially triggering migraines. I experienced debilitating migrianes for years. By understanding the root cause was in my gut I was able to heal.
Additionally, certain gut bacteria have been linked to histamine intolerance—a condition where excess histamine in the body isn’t broken down effectively. Histamine can dilate blood vessels, one of the mechanisms thought to contribute to migraines. Research suggests that imbalances in specific bacteria involved in histamine regulation, may play a role in these issues. High stress can exacerbate histamine in the body, additionally it can affect hormone production and issues oestrogen which is another trigger for migraine.
Finding and addressing the root cause of your migraines is key. For some, it may involve balancing gut bacteria; for others, it could mean addressing histamine intolerance or reducing inflammation.
4 Natural Ways to Heal
Balance Your Gut Bacteria
Focus on eating a diverse range of plant-based foods to feed good bacteria. Include prebiotic-rich foods like onions, garlic, and asparagus to nourish your microbiome.
Add fermented foods such as sauerkraut, kimchi, and kefir to promote healthy bacteria. NOTE: If histamine sensitivity is an issue, then avoid fermented veg in the short term while you address the root cause.
Reduce Histamine Triggers
Avoid high-histamine foods like aged cheese, smoked meats, fermented food, tinned food, cooked foods that is left in fridge overnight will contain high levels of histamine. Opt for fresh, whole foods that support gut health.
Ensure you are having regular bowel movements and detoxing effectively so that toxins are not reabsorbed.
Support Serotonin Production
Eat foods high in tryptophan—the precursor to serotonin. Think turkey, eggs, almond, banana.
Pair these with complex carbs like sweet potatoes or quinoa to help transport tryptophan into the brain.
Calm Your Nervous System
Chronic stress disrupts gut health and can exacerbate migraines. Practice relaxation techniques like grounding exercises, legs-up-the-wall yoga pose, or humming to stimulate the vagus nerve.
Regular movement, like walking or low-impact exercise, can also help regulate your gut-brain axis.
Final Thoughts
Migraines can feel like an unsolvable puzzle, but addressing the root cause can bring real relief. Whether it’s balancing your gut bacteria, managing histamine levels, or supporting serotonin production, healing your gut can have a profound impact on your migraine frequency and intensity.
Have you noticed a link between your gut health and migraines? I’d love to hear about your experiences. Share your thoughts in the comments or tag me on Instagram @cerigore_nutrition.
Disclaimer: This blog post is for informational purposes only and does not constitute medical advice. Always consult with a qualified healthcare provider for any health concerns, before starting any supplements, or making significant changes to your diet, particularly if you are taking any medication.
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