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The relationship between dietary fiber and severe headaches or migraines has not been investigated. He further added, increasing the intake of fiber-rich foods may prevent severe headaches or migraines.

It is estimated that 18% of the world’s population suffers from migraines or recurring painful headaches, and even more people struggle with headaches on a regular basis. But why? According to research published in Frontiers in Nutrition, not getting enough fiber may be responsible for this. Experts believe that when there is a lack of fiber in your diet, then you have to face more headaches. Let’s understand what is the connection between the two.

The connection between fiber and migraines

For this study, researchers in China wanted to see how dietary fiber affected the prevalence and severity of migraines and headaches in participants. To do this, they analyzed existing data on fiber and headaches from the National Health and Nutrition Examination Survey. The researchers found that there was a significant relationship between the two, with more dietary fiber leading to a decrease in severe headaches and migraines.

The researchers found that an increase of 10 grams of fiber per day reduced headaches and migraines by 11%. “No previous study has examined the relationship between dietary fiber and severe headaches or migraines,” the study authors wrote in their research. They further added, increasing the intake of fiber-rich foods may protect against severe headaches or migraines.

How fiber helps reduce your headaches

Controls inflammation and headache

Inflammation is a major factor in many types of headaches, especially migraines. When there is persistent inflammation in the body, it can trigger headaches or make them more intense. A high-fiber diet helps reduce inflammation by nourishing the beneficial bacteria in the gut. In turn, these bacteria produce anti-inflammatory compounds that help reduce the overall level of inflammation in the body.

Flushes out toxins
The body is constantly exposed to toxins from the environment, food, and even internal metabolic processes. The liver and kidneys play a primary role in detoxification, but the gut also helps by eliminating spoiled products through bowel movements. A low-fiber diet can cause constipation, which slows this elimination process and allows toxins to be reabsorbed into the bloodstream. These toxins can contribute to inflammation and increase the likelihood of headaches.

Helpful in hormonal balance
Hormonal fluctuations are another trigger for headaches, especially in women. For example, estrogen levels can influence migraines. Fiber can help regulate hormone levels by increasing the production of excess hormones through the digestive system. When fiber binds to estrogen in the gut, it prevents the hormone from being reabsorbed into the bloodstream, thereby maintaining a healthy hormonal balance and reducing the risk of hormone-related headaches.

Here are some high-fibre foods that can provide relief from headaches

Chia seeds
Chia seeds are rich in fiber and can easily be added to smoothies, yogurt or oatmeal. They also provide omega-3 fatty acids and protein.

Pulses
Not only are lentils high in fiber, but they’re also a great source of plant-based protein and essential minerals like iron and folate.

Avocado
Avocados are high in healthy fats, fiber, and various vitamins, making them a great choice to add to salads, toast, or smoothies.

Raspberry
Raspberries are rich in antioxidants, vitamins and fiber. You can have it as a topping in yogurt or any of your favorite breakfast items.

Quinoa
Quinoa is a high-fibre grain that is a great source of protein, containing all nine essential amino acids. It can be used in place of rice or added to salads.