THIS IS Why You're Still Getting Migraines: Here's How To Fix It!
Dr. Steven GundryPublished on August 24, 2026
Summary authored by editor@wellifi.com
TLDR Summary
Migraines may be linked to gut health, and dietary changes can alleviate symptoms. Avoiding lectin-rich foods and incorporating fermented foods, prebiotic fibers, and omega-3 fatty acids can lead to significant improvements in migraine frequency and severity.
Key Points
- Migraines can be linked to gut health and the gut-brain connection.
- Lectins found in certain foods can damage the gut lining and trigger migraines.
- Common migraine-triggering foods include gluten, corn, and nightshade vegetables.
- Incorporating fermented foods and prebiotic fibers can help restore gut balance.
- Omega-3 fatty acids from seafood are essential for reducing inflammation.
Understanding Migraines: The Gut-Brain Connection and Dietary Solutions
Migraines can be debilitating, affecting daily life and overall well-being. As someone who suffered from migraines for years, I understand the struggle all too well. However, I haven't experienced a migraine in over 30 years, and I attribute this transformation largely to my understanding of the gut-brain connection.
In this article, I will discuss how your diet may influence migraines and what specific foods to incorporate or avoid for relief.
The Gut-Brain Axis: Migraines' Hidden Headquarters
The gut and the brain are in constant communication, and this relationship is crucial for overall health. Your microbiome sends signals to your brain, producing essential hormones like serotonin and GABA. However, a compromised gut lining, often referred to as leaky gut, can lead to inflammation and trigger migraines.
When your gut lining is damaged, harmful bacteria and their fragments can enter your bloodstream. This sends emergency signals to your brain, potentially resulting in migraines for many individuals, myself included.
Foods to Avoid: The Major Culprits
Many foods can trigger migraines, and after years of practice, I have identified some key offenders:
- Lectins: These plant defense proteins can damage your gut lining. Foods high in lectins include:
- Wheat, rye, barley (all gluten-containing foods)
- Corn
- Buckwheat
- Quinoa
- Nightshade vegetables (tomatoes, peppers, eggplant, potatoes)
- Processed Foods and Sugar: These can exacerbate inflammation and feed harmful bacteria.
- Fats: Surprisingly, fats can transport harmful bacteria through the gut wall. During the first two weeks of my program, I recommend avoiding all fats except for perilla oil, fish oil, or ahi flour oil.
Even gluten-free foods can contain other harmful lectins, such as oats, which can affect sensitive individuals.
What to Eat: Foods for Migraine Relief
To combat migraines, focus on incorporating the following foods into your diet:
- Fermented Foods: Items like kimchi, sauerkraut, kefir, and yogurt (sheep, goat, or coconut) help restore gut microbiome balance.
- Prebiotic Fiber: Foods rich in soluble fiber, such as artichokes, chicory, radicchio, and asparagus, serve as fertilizer for beneficial gut bacteria.
- Wild-Caught Seafood and Shellfish: These are excellent sources of omega-3 fats, which fight neural inflammation and support gut health.
It's essential to remember that gut healing takes time, but the results can be remarkable. Many of my patients report significant improvements in their migraine symptoms as they adopt these dietary changes.
Conclusion: Take Control of Your Migraines
Migraines are often a reflection of gut health rather than just a neurological issue. By identifying and eliminating lectin-rich foods and incorporating fermented foods and prebiotic fibers, you can significantly impact your migraine frequency and severity. However, be cautious about reintroducing any triggers, as even a small amount can lead to a migraine. Start your journey to a healthier gut, and you may find relief from migraines that you never thought possible.