The Gut–Brain Connection: Could Your Digestive Health Be Triggering Migraines?
Migraines can be life-disrupting. The intense pain, light sensitivity, nausea, and fatigue can make even simple tasks feel impossible. While triggers such as stress, hormonal changes, and certain foods are well known, emerging research is revealing another key player: your gut.
Many people are surprised to learn that the health of the digestive system can directly influence how often migraines occur and how severe they become. Understanding this gut–brain connection could be the missing piece in managing your symptoms and finding more consistent relief.
How Your Gut and Brain Communicate
The gut and brain are in constant conversation through what’s known as the gut–brain axis - a complex network linking your digestive, nervous, and immune systems.
Around 90% of the body’s serotonin (a neurotransmitter that influences mood, sleep, and pain perception) is produced in the gut. When your gut isn’t functioning optimally, perhaps due to imbalances in bacteria, inflammation, or poor digestion, this communication can become disrupted. The result can be increased sensitivity, inflammation, and even migraine pain.
Your gut bacteria also produce short-chain fatty acids (SCFAs) such as butyrate, acetate, and propionate when they ferment fibre from food. These molecules play a key role in signalling between the gut and immune system, helping to regulate whether the body produces inflammatory or anti-inflammatory responses. SCFAs can even influence brain chemistry and pain sensitivity through their effects on the vagus nerve, the main communication pathway between the gut and brain. A healthy, diverse microbiome supports balanced SCFA production and calmer, more coordinated gut–brain signalling.
Gut Health and Inflammation
An unhealthy gut may lead to something called intestinal permeability, often referred to as “leaky gut”. This means that small particles from food or bacteria can pass through the gut wall into the bloodstream, triggering inflammation in the body.
Chronic, low-grade inflammation has been linked to a variety of health issues, including migraines. Studies have shown that people with migraines often have altered gut bacteria compared to those without them. This suggests that an imbalance in the microbiome is likely to be part of the puzzle.
Supporting gut health through diet and lifestyle has therefore been seen to play a meaningful role in reducing the frequency and severity of migraine attacks.
Common Gut-Related Triggers
Digestive issues such as constipation, bloating, or irritable bowel syndrome (IBS) are more common in those who experience migraines. Triggers may include:
Skipping meals or inconsistent eating patterns
Blood sugar fluctuations
Processed foods high in additives or artificial sweeteners
Alcohol, particularly wine or beer
Foods containing histamine such as aged cheese, fermented foods, and cured meats
Everyone’s triggers are different, so identifying personal patterns, sometimes with the support of a nutritional therapist, can make a big difference.
Simple Ways to Support Gut Health
Improving gut health doesn’t need to be complicated. Here are a few practical strategies to start with:
Eat a variety of plant foods. Different fibres feed different beneficial bacteria.
Prioritise regular meals. Balanced meals that include protein, healthy fats, and fibre can help stabilise blood sugar levels.
Stay hydrated. Adequate fluids support healthy digestion and circulation.
Manage stress. Stress impacts both the gut and the nervous system. Mindfulness, gentle movement, and proper rest can help regulate both.
Be cautious with trigger foods. Keeping a migraine and food diary can help you notice patterns over time.
The Role of Nutritional Therapy
Nutritional therapy focuses on identifying the underlying causes of symptoms rather than just managing them. By assessing your diet, lifestyle, and gut health, it’s possible to create a personalised plan that aims to support your body’s natural balance and, in many cases, helps reduce migraine frequency and severity.
For some people, targeted adjustments to diet and lifestyle may lead to significant improvements within weeks. However, because everyone’s body is different, having expert support may increase your chances of finding what truly works for you.
Final Thoughts
If you’ve been struggling with migraines and suspect your digestion might be involved, addressing your gut health could be an empowering next step. The right support aims to restore balance, reduce inflammation, and help you feel more in control of your symptoms.
My Feel Great Migraine Reset is a five-week programme designed to help you understand your triggers, support your gut health, and take practical steps towards lasting relief.
If you’d like to find out more about how nutrition and lifestyle changes could help you manage migraines, book a free 20-minute consultation to chat with me and explore your options.
References (for factual support)
Cryan JF, et al. (2019). The Microbiota–Gut–Brain Axis. Physiological Reviews.
Arzani M, et al. (2020). Gut–brain Axis and Migraine Headache: A Comprehensive Review. The Journal of Headache and Pain.
American Migraine Foundation. Gut Health and Migraine: What’s the Connection?
British Dietetic Association. Diet and Migraine Factsheet.