Inflammation is the body’s response to infections, injuries, tissue damage, toxins, and other foreign and harmful substances. To fight this, the body releases inflammatory cells and cytokines, resulting in experiencing pain, swelling, and discoloration, while releasing antibodies and other proteins with an increase in blood flow to the affected area. Although this process is meant to protect and heal the body, this inflammatory response can also occur when there is no actual injury or infection to combat, leading to prolonged inflammation, also known as “chronic inflammation.”
Chronic inflammation can weaken the immune system which can damage healthy organs, cells, tissues, and arteries. If inflammation lingers with no invading substance or active threat, the body remains on high alert that can lead to health problems like Type 2 diabetes, stroke, kidney and heart disease, cancer, and a variety of other health concerns. The exposure of stress, lack of exercise, and an overall unhealthy lifestyle can contribute to inflammation in the body. Therefore, as inflammation occurs blood vessels in the brain dilate and releases pain-inducing chemicals associated with migraine attacks.
Anti-inflammatory diets refer to the consumption of foods that help reduce inflammation in the body. Anti-inflammatory diets consist of consuming plant-based and whole foods rich in vitamins, minerals, antioxidants, fiber, and low on saturated fats and cholesterol.
Modifying any eating and drinking habits by adopting a balanced and sustainable eating pattern through an anti-inflammatory diet can help diminish inflammation in the body and reduce the intensity and number of migraine days.
There are several types of anti-inflammatory diets that may help decrease the frequency, severity, and duration of migraine.
These are some key whole and unprocessed foods that helps lower inflammation.
- Fresh fruit and vegetables
- Whole grains (oats, barley, bran)
- Fish (salmon, tuna, sardines, mackerel)
- Nuts and seeds (almonds, walnuts, pecans, flaxseeds, sesame and pumpkin seeds)
- Legumes (lentils, beans, chickpeas)
- Spices (turmeric, ginger)
These are some of the foods to avoid, if not, minimize the intake as it can cause inflammation in the body.
- Red meat and processed/cured meats
- Foods and beverages high in added sugar
- Refined carbohydrates (white rice, pasta, white bread, cereals)
- Fried foods
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According to a cross-sectional study that assessed the relationship between the dietary inflammatory index (DII) with duration, frequency and severity of migraine attacks among 262 patients, it revealed diets with higher pro-inflammatory properties showed a correlation with an increased risk of severe migraine attacks.[1] Another meta-analysis and observational search reviewed 6 studies focusing on 31,958 individuals with severe headaches and migraine, which reported a lower frequency and severity of migraine headaches while following an anti-inflammatory diet.[2]
Making dietary modifications by going on an anti-inflammatory diet can not only help identify the sorts of foods that are potential migraine triggers but may also reduce the duration, frequency, and intensity of migraine attacks.
Before adhering to an anti-inflammatory diet, be sure to communicate with your physician or dietitian for proper guidance if you:
- Have or had an eating disorder. Food restrictions and following a rigid diet can reinforce harmful eating patterns associated with eating disorders.
- Have severe digestive issues. Patients with gastrointestinal issues may be exposed to diets emphasized in high-fiber foods and may have difficulty digesting other certain foods, which may trigger or worsen symptoms associated with digestive issues.
- Have a known allergy or food intolerance. Diets may emphasize certain foods that include allergens, leading to adverse reactions.
[1] Ghoreishy, Seyed Mojtaba, Gholamreza Askari, Hamed Mohammadi, Marilyn S. Campbell, Fariborz Khorvash, and Arman Arab. “Associations between Potential Inflammatory Properties of the Diet and Frequency, Duration, and Severity of Migraine Headaches: A Cross-Sectional Study.” Scientific Reports 12, no. 1 (February 21, 2022): 2878. https://doi.org/10.1038/s41598-022-06819-y.
[2] Alqahtani, Nasser S., Mohammed Suleiman Zaroog, and Baker Mohammad Abdallah Albow. “Dietary Inflammatory Potential and Severe Headache or Migraine: A Systematic Review of Observational Studies.” Nutritional Neuroscience, September 9, 2024, 1–9. https://doi.org/10.1080/1028415X.2024.2391814.