The Gluten-Migraine-Headache Connection

By Amy Burkhart MD RD

Does gluten cause headaches or migraine headaches? Is there such a thing as a gluten headache?

If you suffer from frequent headaches, especially migraines, gluten could be a hidden trigger. Research shows that people with gluten intolerance or celiac disease are more than twice as likely to experience migraines compared to the general population. In fact, one study found that 25% of those with gluten intolerance reported migraines, and for many with celiac disease, migraines were one of the earliest clues that they had celiac disease. Let’s take a closer look at the connection.

Pro tip: Celiac disease can present without stomach/GI symptoms. Headache may be the only symptom.

Migraines can come on suddenly or develop gradually, affecting one or both sides of the head. Some people experience an “aura” before a migraine strikes—this can include flashing lights, strange smells, numbness, weakness, slurred speech, or vision changes. The duration of a migraine varies, lasting from a few hours to several days, and in some cases, even longer. Along with intense head pain, common symptoms include nausea, vomiting, flu-like feelings, and extreme sensitivity to light and sound. The severity also differs from person to person—some can push through their day, while others are completely incapacitated for days at a time.

Triggers Vary from Person to Person

Food: Eliminating gluten can help reduce or even eliminate headaches for some, though it’s not a guaranteed solution. Other common migraine triggers include histamine-rich foods, chocolate, MSG, aspartame, aged cheeses, red wine, beer, and yeast. However, any food has the potential to act as a trigger.

Sleep: Both too much and too little sleep can lead to migraines. Most adults function best with seven to eight hours of sleep per night.

Hormonal Changes: Many women experience an increase in migraines just before their period or mid-cycle, likely due to estrogen fluctuations. Pregnancy can also impact migraine frequency, either increasing or decreasing episodes.

Stress: Stress affects the body in many ways, and migraines are no exception. High-stress situations can trigger migraine attacks.

Weather Changes: Shifts in weather, particularly changes in barometric pressure, can cause migraines for some individuals.

Odors: Strong smells—such as paint, perfumes, or smoke—can trigger migraines in sensitive individuals.

Medications: Some medications, including birth control pills, nitroglycerin, and certain cold medicines, have been linked to migraine onset.

Environmental Triggers: Bright lights, flashing lights, and extended screen time can contribute to migraines.

Dehydration: Not drinking enough water may be a migraine trigger for some people.

Gluten can trigger headaches that are not migraines

Gluten headaches are more common in people with celiac disease and gluten sensitivity. Gluten headaches can occur that are not migraines. These headaches often feel like dull, diffuse, persistent tension headaches rather than the throbbing one sided pain of migraines. A recent research paper suggested that recurrent headaches , even if not migraines, should prompt an evaluation for celiac disease, especially if no other cause is found.

Certain vitamin and mineral deficiencies may contribute to “gluten headaches” and migraines

The following nutrient deficiencies are common in gluten intolerance

• Iron: Low iron levels are common in people with celiac disease and have been linked to headaches.
• Vitamin D: Studies suggest a connection between low vitamin D levels and migraines, though high levels have also been implicated. Research on this link is ongoing.
• Zinc: A zinc deficiency can lead to elevated copper levels, which may trigger migraines.
• Vitamin B12: Essential for red blood cell production and nervous system health, B12 is often low in celiac patients and may contribute to headaches.
• Magnesium: Some migraine sufferers have low magnesium levels, and while not everyone benefits, supplementation has provided relief for some.

Finding the right approach to managing migraines can be challenging, but tracking triggers and making lifestyle changes may help.

• Keep a Headache Journal: Everyone has unique migraine triggers. Keeping a detailed headache diary can help identify patterns. Note possible triggers, including food, sleep, stress, weather, and environmental factors. Your specific trigger may not be listed above, so track any other relevant details on headache days.

• Prioritize Good Sleep: Quality sleep is essential for overall health and migraine prevention. Tips for improving sleep include:

  • Avoid caffeine, especially in the afternoon.
  • Keep electronics and televisions out of the bedroom.
  • Maintain a consistent bedtime.
  • Practice relaxation techniques before bed.
  • Reduce screen time two hours before sleep, as blue light can suppress melatonin and disrupt sleep.
  • Consider natural sleep aids like melatonin or valerian if recommended by a healthcare provider.
  • Aim for seven to eight hours of sleep per night.

• Reduce Stress: Stress is a common migraine trigger. Techniques like exercise, progressive muscle relaxation, breathing exercises, and guided imagery can help manage stress levels. Find what works best for you.

• Consider Supplements: Some supplements have been used to prevent migraines, including:

  • Magnesium (also used during migraines to reduce symptoms)
  • Riboflavin (B2)
  • Coenzyme Q10 (Co-Q10)
  • Essential fatty acids (fish oil)
  • Butterbur
  • Alpha-lipoic acid
  • Feverfew

• Mind-Body Techniques: Methods like hypnosis, biofeedback, and meditation have shown success in preventing migraines. Regular practice may improve outcomes.

• Homeopathy: While evidence is limited, some studies suggest potential benefits. Side effects are minimal, making it a low-risk option for those interested in integrative approaches.

• Medications: Some prescription medications used for migraine prevention include:

  • Tricyclic antidepressants
  • Beta-blockers
  • Botulinum toxin (Botox)
  • Calcium channel blockers

Identifying your specific migraine triggers and incorporating effective lifestyle changes can help reduce the frequency and severity of headaches.

Natural and Medical Approaches to Managing Migraines

Finding relief from migraines often requires a combination of lifestyle changes, natural remedies, and medications. Here are some options that may help:

• Ginger: Known for its ability to ease nausea associated with migraines, ginger can be consumed in various forms:

  • Fresh ginger root (used to make tea)
  • Pre-packaged ginger tea
  • Ginger chews, supplements, capsules, or tinctures

• Magnesium: This mineral can be used both preventatively and during a migraine attack. It is considered safe for use during pregnancy, but pregnant individuals should consult their obstetrician before taking it.

• Chiropractic Care: Spinal manipulation may help reduce the frequency, severity, and duration of migraines for some individuals.

• Acupuncture: Studies suggest that acupuncture can be a beneficial addition to migraine treatment, with many patients reporting significant relief.

• Acupressure: Applying pressure to specific points may help with migraine symptoms:

  • PC6 (Nei Guan): Can relieve nausea; Sea-Band® wristbands can activate this point.
  • LI4 (Hegu): Easily located and commonly used for headache relief.
  • Many instructional YouTube videos demonstrate acupressure techniques. For further guidance, consult a certified Chinese medicine practitioner.

• Avoiding Known Triggers: Once you’ve identified your migraine triggers—such as certain foods, stress, or lack of sleep—try to avoid them whenever possible. While it’s not always feasible, minimizing exposure can reduce migraine frequency.

• Medications: Consult your doctor to determine the best medication for your migraines. Common treatments include:

  • Anti-inflammatories (e.g., ibuprofen)
  • Triptans (e.g., Imitrex, Midrin)
  • Ergot medications (e.g., ergotamine)
  • Intranasal lidocaine
  • In severe cases, narcotic medications may be considered if other treatments fail.

A personalized approach—combining dietary awareness, lifestyle adjustments, and appropriate medical treatments—can help manage gluten headaches and migraines more effectively.

While many headaches and migraines are manageable, some symptoms may indicate a more serious issue. Seek medical care if:

• Your headache follows an injury or trauma.
• You have a headache with additional symptoms, such as:
  • Fever
  • Stiff neck
  • Numbness or weakness
  • Visual disturbances
  • Speech changes
  • Confusion
• Your headache comes on suddenly and is extremely severe, often described as “the worst headache of your life.”
• The pattern of your headaches changes—becoming more frequent, severe, or different from your usual experience.

I hope this guide has been helpful and that you’re on the path to a migraine-free future!