Common Stressors
Skipped meals and blood sugar swings
Why steady fuel matters for a migraine brain, and the simple fire analogy.
4 min read · 4 research sources · Based on the Mastering Migraine courses by Dr. Adam Harcourt
Skipping or delaying meals is one of the most commonly reported migraine triggers. Research suggests this works through the brain itself, specifically the hypothalamus, which controls hunger and is active early in migraine attacks 1.
The fire analogy
Dr. Harcourt explains blood sugar like a fire:
- Leaves and twigs (sugar and simple carbohydrates) make the fire flare up and then die out quickly. That is a blood sugar spike followed by a crash.
- Medium and large logs (proteins, healthy fats and complex carbohydrates like vegetables) burn slowly and steadily over time.
Your body dislikes big swings in blood sugar, and a migraine brain is especially sensitive to them.
What the research shows
- A trial of a low glycemic index diet (foods that raise blood sugar slowly) reduced migraine attack frequency, similar to a common preventive medication 2.
- The ketogenic diet, which is very low in carbohydrates, is the most researched diet for migraine and has shown benefits in several studies 3.
- Better overall diet quality is linked to less severe chronic migraine 4.
Practical tips from the Mastering Migraine Diet
- Eat every 2 to 3 hours to keep blood sugar from dropping too low. When you get “hangry,” willpower is low too.
- Keep starches to about a quarter of your plate (for example, rice or quinoa), with the rest made up of protein, fat and vegetables.
- Pair fruit with a fat or protein, like almond butter.
- Do not skip breakfast, and carry a backup snack.
See The Mastering Migraine Diet for the full guidelines.
This article is educational and does not replace a personal evaluation. Talk with your clinician before making changes to medications, supplements or diet.
Research cited on this page
- Goadsby PJ, Holland PR, Martins-Oliveira M, et al. Pathophysiology of Migraine: A Disorder of Sensory Processing. Physiol Rev. 2017;97(2):553-622. PubMed 28179394 · DOI
- Evcili G, Utku U, Öğün MN, et al. Early and long period follow-up results of low glycemic index diet for migraine prophylaxis. Agri. 2018;30(1):8-11. PubMed 29450870 · DOI
- Di Lorenzo C, Coppola G, Bracaglia M, et al. Cortical functional correlates of responsiveness to short-lasting preventive intervention with ketogenic diet in migraine: a multimodal evoked potentials study. J Headache Pain. 2016;17:58. PubMed 27245682 · DOI
- Hajjarzadeh S, Nikniaz Z, Shalilahmadi D, et al. Comparison of Diet Quality Between Women With Chronic and Episodic Migraine. Headache. 2019;59(8):1221-1228. PubMed 31453643 · DOI
Mastering Migraine is an educational resource and is not a substitute for individualized medical care. Always talk with your own doctor before changing medications, starting supplements, or beginning a new treatment.
