Healing Migraines: Power Of Plant-Based Diet

Migraines are a debilitating and chronic neurological disorder that affects over a billion people worldwide. Characterised by throbbing pain, nausea, and sensitivity to light and sound, migraines can last up to 72 hours and severely impact a person's ability to function. While medication can help, it often comes with side effects, and many sufferers find little relief from drug treatments.

An alternative approach to managing migraines is through diet. Certain foods are known to trigger migraines, including dairy, caffeine, chocolate, alcohol, citrus fruits, meat, tomatoes, onions, and corn. A plant-based diet, rich in dark, leafy greens, fruits, beans, oatmeal, and nuts, can help reduce migraine frequency and intensity. This is because plant-based diets are naturally anti-inflammatory and eliminate many migraine-provoking substances.

One case study found that a 60-year-old man who had suffered from severe migraines for 12 years completely eliminated them by adopting a plant-based diet. While this is just one case, it highlights the potential of plant-based diets in managing migraines and offers hope to those seeking alternative treatments.

Identify and eliminate trigger foods

Certain foods are known to trigger migraines, including dairy, caffeine, chocolate, alcohol, citrus fruits, meat, tomatoes, onions, corn, and even apples. Eliminating these foods from your diet and identifying specific triggers can help reduce migraine frequency and severity.

An elimination diet is a useful tool for identifying food triggers. This involves removing all potential trigger foods for a set period, typically two weeks, while consuming only foods from a safe list, such as rice and cooked green vegetables. After this initial period, potential triggers are reintroduced one at a time to determine their impact.

For example, a study by Physicians Committee researchers found that a plant-based diet followed by an elimination diet may effectively reduce migraine pain. During the elimination phase, participants removed common trigger foods and then reintroduced them one by one, identifying specific triggers and confirming the effectiveness of this approach.

Additionally, a 36-week crossover study divided participants into two groups, with one group following a low-fat vegan diet and an elimination diet. This group experienced significant improvements in pain and a reduction in headache frequency, intensity, and duration.

Adopting a plant-based diet that eliminates trigger foods can be an effective strategy for managing migraines and reducing their impact on your life. It is a worthwhile approach to explore, given the debilitating nature of migraines and the potential side effects of pharmaceutical treatments.

Eat more dark, leafy greens

Dark, leafy greens are an important part of a plant-based diet to help cure migraines. Spinach, kale, and Swiss chard are all leafy greens that can be easily incorporated into your diet. A plant-based diet that includes five ounces of dark leafy greens each day can help eliminate migraine pain over time.

A 60-year-old man who suffered from frequent migraines for 12 years was advised to follow the Low Inflammatory Foods Everyday (LIFE) diet. This diet includes eating at least five ounces of raw or cooked dark, leafy greens every day and drinking one 32-ounce daily green smoothie. The man also limited his intake of whole grains, starchy vegetables, oils, dairy, and red meat.

Within two months of starting the LIFE diet, the man's migraine attacks had decreased in frequency, length, and severity. After three months, his migraines had stopped completely and they haven't returned in over seven years. The authors of the report believe that the change may be due to the carotenoids or beta carotene, which are abundant in dark, leafy greens, and help to reduce inflammation and oxidative stress, which are implicated in migraines.

The LIFE smoothie is a convenient way to get your daily dose of dark, leafy greens. It typically includes dark, leafy greens like kale or spinach, as well as blueberries, banana, cocoa powder, flaxseed, and non-dairy milk. You can also add spinach to your smoothie or steam Swiss chard as a side dish.

Overall, a plant-based diet that includes a variety of dark, leafy greens can be a safe and effective way to help cure migraines and improve your overall health.

Consume more anti-inflammatory foods

Consuming more anti-inflammatory foods is a key part of a plant-based diet for managing migraines.

The Low Inflammatory Foods Everyday (LIFE) diet is a nutrient-dense, whole food, plant-based diet that has been recommended for reducing migraines. The diet includes eating at least 5 ounces of raw or cooked dark green leafy vegetables every day. These vegetables are high in beta-carotene, which is an anti-inflammatory that fights free radicals, which are linked to migraines.

The LIFE diet also includes drinking one 32-ounce green smoothie daily, which can be made with dark green leafy vegetables, blueberries, banana, cocoa powder, flaxseed, and non-dairy milk.

In addition to dark green leafy vegetables, other anti-inflammatory foods that can be included in a plant-based diet are:

• Red and green peppers
• Legumes, like peas, beans, and peanuts
• Nuts, including pistachios, walnuts, hazelnuts, and almonds
• Olive oil
• Berries
• Omega-3 fatty acids from fish, seeds, and walnuts

Reduce intake of inflammatory foods

A plant-based diet can be a powerful tool in managing migraines. This is partly because it eliminates many foods that trigger migraines, such as dairy, meat, sugar, and processed foods. In addition, a plant-based diet can help reduce inflammation, which is a key factor in the development of migraines.

Inflammation is a natural process that helps the body protect itself. It helps repair tissues, heal injuries, and clear infections. However, if the inflammatory response persists or is triggered repeatedly and unnecessarily, it can lead to chronic inflammation, which is associated with the development of various health issues, including migraines.

Chronic inflammation is influenced by several factors, including an imbalanced diet, physical inactivity, disturbed sleep, chronic stress, and exposure to toxins and infections. A plant-based diet can help address these factors and reduce chronic inflammation by eliminating inflammatory triggers and providing anti-inflammatory nutrients.

Foods to Avoid

To reduce intake of inflammatory foods, it is important to limit or avoid the following:

• Processed foods: These include processed carbs like white bread, white pasta, and baked goods, as well as processed snacks like chips and crackers, and premade desserts.
• Sugar: Reduce intake of foods with added sugars, as sugar can trigger inflammation.
• Alcohol: Alcoholic beverages can contribute to inflammation.
• Red meat: Meat, especially red meat, is associated with increased inflammation.

Foods to Include

In addition to avoiding inflammatory foods, a plant-based diet for migraine management should focus on incorporating a variety of anti-inflammatory foods, such as:

• Dark, leafy greens: These are rich in phytonutrients and antioxidants, which help combat inflammation.
• Fruits: Berries, apples, citrus fruits, and cherries contain antioxidants and polyphenols that reduce inflammation.
• Legumes: Lentils, chickpeas, and black beans provide plant-based protein, fiber, and phytonutrients, which have anti-inflammatory effects.
• Nuts and seeds: These are good sources of calcium and magnesium, which have been shown to reduce migraine frequency.
• Olive oil: This is a healthy fat that can help manage inflammation.
• Whole grains: While limiting starchy vegetables and whole grains, a plant-based diet for migraine management can include some whole grains, as they provide dietary fiber, carotenoids, and magnesium, which are beneficial for reducing inflammation.

Sample Meal Plan

• Breakfast: LIFE smoothie (dark green leafy vegetables, blueberries, banana, cocoa powder, flaxseed, and non-dairy milk)
• Lunch: Bean salad with leafy greens, tomatoes, and olive oil vinaigrette
• Dinner: Vegetable stir-fry with tofu and brown rice
• Snacks: Fruit with nut butter, hummus with crudités, or guacamole with whole grain crackers

Manage weight

A plant-based diet can help with weight management, which is associated with migraine symptom relief. Losing weight can lessen migraine attacks for some people.

The Low Inflammatory Foods Everyday (LIFE) diet is a nutrient-dense, whole food, plant-based diet that can help with weight loss. It involves eating at least 5 ounces of raw or cooked dark green leafy vegetables every day, drinking a 32-ounce daily green smoothie, and limiting the intake of whole grains, starchy vegetables, oils, and animal protein, particularly dairy and red meat.

The LIFE diet cuts out many possible migraine triggers and inflammatory foods, such as red meat, whole grains, and starchy vegetables. By limiting these foods, you are likely to lose weight, which can help reduce the frequency and severity of migraine attacks.

Another way to manage weight through diet is to focus on increasing your consumption of omega-3 fatty acids while decreasing your intake of omega-6 fatty acids. On average, Americans get too many omega-6s, usually from refined oils in processed foods, which can cause inflammation. Plant-based foods rich in omega-3s include walnuts, flax, chia, hemp seeds, and dark green leafy vegetables.

In addition to weight management, a plant-based diet can provide numerous other benefits for migraine sufferers, including reducing inflammation and oxidative stress, which are implicated in migraine pathogenesis.

Frequently asked questions