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Visual of brain-shaped food layout symbolising the gut-brain connection and its role in headaches and migraines.


Ever wonder why your headaches don’t respond to treatment, or why they seem to strike after certain meals? The answer could lie in the powerful gut-brain connection and headaches.


Hi, I’m Kevin Go, a headache clinician at BHMC, and I’ve treated countless patients with persistent migraines and tension headaches.

While neck tension and poor posture are well-known triggers, one overlooked factor is gaining serious attention: your gut.


What the Gut-Brain Connection Means for Headache Sufferers

The gut-brain connection and headaches are more closely linked than most people realise.

Your gut and brain constantly “talk” to each other through the nervous system, immune responses, and even gut bacteria.

Here’s what the science is revealing:

  • About 90% of your serotonin, a neurotransmitter that affects both mood and pain, is produced in the gut.
  • People with IBS are up to 3 times more likely to experience chronic headaches.
  • Gut inflammation can heighten brain inflammation, making you more prone to migraines.
  • Dysbiosis (an imbalance in gut bacteria) often shows up in headache-prone individuals.

Are You Missing This Common Headache Trigger?

Many people focus only on treating the head or neck, missing a crucial contributor.

If you’ve had headaches after eating rich foods, or if gut discomfort seems to coincide with migraines, the gut-brain connection and headaches could be at play.

Warning signs of gut-driven headaches include:

  • Pain after processed or sugary meals
  • Bloating or gut issues that line up with migraine attacks
  • Worsening symptoms during stress or diet changes

What You Can Do Now to Support Your Gut-Brain Health

If your gut is inflamed or out of sync, it can make your nervous system hypersensitive, interfere with treatment, and delay recovery.Woman tracking food and symptoms, illustrating how diet links to the gut-brain connection and headaches.

Here are 3 ways to help:

Track triggers – Use a food + headache journal for 2 weeks. Look for patterns involving gluten, dairy, alcohol, or additives.
Feed your microbiome – Eat more high-fibre veggies (like pumpkin and kale), fermented foods (kimchi, yoghurt), and prebiotics (onions, garlic).
Lower inflammation – Cut down on processed food, sugar, and alcohol, especially if symptoms flare after meals.


Bottom Line

The gut-brain connection and headaches are more than just a theory, they’re a practical target for long-term relief.

If your headaches persist despite physio, medication, or rest, it’s time to look below the neck.

Book a consult with a headache clinician who understands both structural and lifestyle triggers and take the guesswork out of your recovery.


Written by:

Kevin Go

Associate Headache Clinician


References

Arzani, M., Jahromi, S. R., Ghorbani, Z., & Martelletti, P. (2020). Gut-brain axis and migraine headache: A comprehensive review. *The Journal of Headache and Pain*, 21(1), 1-15. https://doi.org/10.1186/s10194-020-01135-8

Llamas, C., & Baity, J. (2024). What the Amazing Gut-Brain Connection Means for Your Migraine. Migraine Again. Retrieved from https://www.migraineagain.com/gut-brain-connection-migraine/

Nagy-Grócz, G. (2023). All roads lead to the gut: The importance of the microbiota and diet in migraine. *Neurology International*, 15(3), 1174-1190. https://doi.org/10.3390/neurolint15030073

Su, Q., Zhang, H., Zhang, Y., Zhang, Z., & Li, S. (2021). A causal effects of gut microbiota in the development of migraine. *The Journal of Headache and Pain*, 22(1), 1-9. https://doi.org/10.1186/s10194-021-01253-4