A growing body of research shows that insulin resistance (IR) and metabolic syndrome are more common in people with migraine — and are associated with more severe and frequent attacks.
👉 In simple terms: metabolic health appears to influence both the frequency and intensity of migraine episodes.
What Does the Evidence Say About Dietary Interventions?
🔹 Low Glycemic Index Diet (Low-GI / LGID)
Observational studies and intervention trials suggest that adopting a low-GI diet is associated with reduced frequency and intensity of migraine attacks.
🔹 Ketogenic Diet (KD) or “Keto-like” Approaches
Recent reviews and smaller clinical studies indicate improvements in attack frequency and severity — particularly in refractory (treatment-resistant) migraine.
⚠️ Important: The ketogenic diet is not suitable for everyone.
It has contraindications (e.g., history of kidney stones, pregnancy, certain liver or pancreatic conditions).
➡️ It should always be implemented under medical supervision, in consultation with a neurologist and a registered dietitian.
🔹 DASH & Mediterranean-style Patterns
Overall dietary patterns with low glycemic load, rich in fiber and lean protein sources, appear to have a supportive effect.
Practical Tips for Stable Blood Sugar (and Fewer Attacks)
✔️ Every meal = Protein + Fiber + “Healthy” Fats
Example: Greek yogurt + walnuts + berries
or omelet with vegetables + olive oil
✔️ Choose low-GI / low-glycemic load carbohydrates:
oats, legumes, brown rice, whole-grain bread, sweet potatoes
⬇️ Limit: white bread, added sugars, soft drinks, sweets
✔️ Beverages:
Water as the primary choice.
Coffee in moderation (excess intake may trigger attacks in some individuals).
Alcohol sparingly.
✔️ Read labels carefully:
Aim for <10g of added sugars per serving whenever possible.
✔️ Weight & Sleep Matter:
Mild weight loss (if overweight) and consistent sleep patterns help reduce insulin resistance and migraine episodes.
✔️ Track Your Triggers:
Keep a diary (meals, fasting periods/blood sugar fluctuations, sleep, stress) and correlate patterns with attacks.
Example of a “Stable” Daily Plan
🍳 Breakfast: 2-egg omelet with spinach & tomato + 1 slice whole-grain bread
🥣 Snack: 2% Greek yogurt + hazelnuts
🥗 Lunch: Lentils or chickpeas + salad with olive oil + small piece of whole-grain bread
🍎 Snack: Apple + tahini
🐟 Dinner: Salmon or chicken + quinoa or brown rice + vegetables