Do gut bacteria play a role in migraine?
Gut bacteria balance isn't something most migraine doctors are testing for ...
... but it can have a major impact on the progression of your migraine. Here's what you need to know!
Before we get into today's article, just a reminder - this post is for educational purposes only and is not a substitute for medical advice. Consult your personal healthcare team before making any changes.
What is dysbiosis?
Dysbiosis is any imbalance of the microbes - bacteria, yeasts, parasites, and more - that make up the microbiome within your large intestine.
This might sound gross, but a happy, balanced microbiome is critical to your health! The bacteria in your gut help you digest food, keep inflammation in check, prevent leaky gut, produce vitamins, and communicate with your brain to keep things running smoothly. We know from recent research that the microbiome also seems to play an important role in migraine management as well, which is why dysbiosis is something we should all be thinking about!
When your microbes are out of balance, you can start to experience symptoms like:
chronic fatigue
brain fog
mood changes
rashes / hives
eczema
bad breath
IBS-type symptoms
achy joints
vitamin deficiencies
medications not working well
long list of food triggers
more difficult to control migraine
chronification of migraine
Unfortunately dysbiosis is something I see a LOT in my practice, and it often goes unnoticed for years (even decades!). Migraineurs are also more at risk for developing this issue - most likely because we're more prone to having risk factors of dysbiosis like taking certain medications, eating a restrictive diet, dealing with chronic constipation, etc.
So if you suspect you have dysbiosis, what then?
Testing for Dysbiosis
If you suspect dysbiosis is causing problems for you, lab testing is a good next step.
At-home stool tests like the GI Map can be ordered through a functional provider and will give you information about the composition of your microbiome, as well as other important markers of intestinal health like digestive capacity and inflammation.
Taking heavy duty herbal supplements or doing parasite cleanses without testing first can cause more harm than good, so make sure you "test don't guess" and work with a qualified practitioner who can guide you in creating a protocol that's appropriate for your test results + symptoms!
Adressing Dysbiosis
If you do have dysbiosis, addressing it will most often involve a combination of:
Supporting your good bacteria
Reducing your bad bacteria
Reducing any overgrown yeasts, pathogens, or parasites
Making sure your body's detox pathways are open
Supporting healthy digestion
Healing any increased gut permeability (aka leaky gut)
Supporting your gut's immune function
As you can see, it's a lot more involved than just "getting rid of the bad bacteria"!
And while we're at it - fixing dysbiosis and creating a happy gut isn't achieved by throwing supplements at the problem. Supplements can be a helpful part of many (if not most) gut healing protocols, but if your practitioner isn't talking about your food and habits ... it's time to find someone else!
Creating supportive habits and a gut-friendly (and migraine-friendly) diet is where the real change happens, and how you get results that last.
So on that note, let's talk about some things you can start doing now that will support a balanced microbiome!
General Tips for a Balanced Microbiome
Thankfully there are a lot of things you can do even without testing that can support your microbiome. Some of those things include:
Eating a diverse diet (shoot for 30 different plant foods per week)
Getting plenty of fiber (~28 grams per day)
Eating probiotic foods like kimchi, sauerkraut, and yogurt
Managing stress on a regular basis
Reducing your intake of gut irritants like excessive OTC pain killers and alcohol
Add mucilaginous foods to your diet like aloe, chia seeds, flax seeds, okra, and marshmallow root
Need further help with migraine?
Hi, I'm Kelli! You might know me as the Migraine Dietitian, and I specialize in helping migraineurs become more confident and in control of migraine using a whole body approach. I also happen to have migraine myself!
If you need more support with issues like dysbiosis, my Raise Your Threshold program might be a perfect fit for you. You can learn more by checking out the link below!
References and further reading available HERE
