Keto Diet and Migraine: Can Going Low-Carb Help Headaches?

Investigating whether a ketogenic diet could reduce the frequency and severity of migraine attacks for sufferers.

By Medha deb

Created on Sep 24, 2025

Investigating whether a ketogenic diet could reduce the frequency and severity of migraine attacks for sufferers.

Migraines are debilitating for millions, causing more than just headaches—think throbbing pain, sensitivity to light and sound, and often nausea. While various treatments exist, many sufferers continue searching for relief. The ketogenic (keto) diet, acclaimed for its weight-loss results and therapeutic role in epilepsy, has entered the conversation as a potential strategy for migraine control. But does science support its use for migraine relief? This article explores the current evidence, expert insights, and practical considerations for trying keto as a migraine management tool.

Understanding Migraine: More Than Just a Bad Headache

Before delving into keto, it’s crucial to recognize migraine as a complex neurological condition. Migraines are characterized by recurrent attacks featuring:

Severe, pulsating or throbbing pain, usually on one side of the head
Associated symptoms such as nausea, vomiting, visual disturbances (aura), and sensitivity to light, sound, or smells
Triggers that may include certain foods, hormonal fluctuations, stress, sleep disturbances, or environmental factors
Potential overlap with metabolic and inflammatory processes in the brain

Migraines can be episodic (fewer than 15 headache days per month) or chronic (15 or more headache days per month), and they affect approximately 12% of the population—all genders and ages.

What Is the Keto Diet?

The ketogenic diet is a high-fat, moderate-protein, and very low-carbohydrate eating plan. Its key features include:

Carbohydrate intake typically below 50 grams per day
Fat comprising about 70–80% of daily calories
Protein making up the remaining 10–20%

The resulting metabolic state, known as ketosis, prompts the body to break down fat for fuel, generating molecules called ketones. Originally designed to help control seizures in medication-resistant epilepsy, keto is now widely popular for weight loss and investigated for other neurological and metabolic disorders.

How Could the Keto Diet Impact Migraine?

Researchers theorize several ways the keto diet could contribute to migraine relief:

Brain Energy Metabolism: Migraine brains may process energy less efficiently. Ketones provide an alternative energy source to glucose, potentially stabilizing brain metabolism and reducing susceptibility to migraine attacks.
Reducing Inflammation: Lower carbohydrate intakes can decrease systemic inflammation, which may play a role in the pathogenesis of migraine.
Altering Neurotransmitter Levels: The keto diet could impact neurotransmitter balance in the brain, influencing migraine triggers.
Decreasing Blood Sugar Fluctuations: Sugar highs and lows may trigger headaches in susceptible individuals, so carb restriction could offer protection.

Despite these promising hypotheses, the exact mechanism remains uncertain, and more research is needed to clarify how and for whom keto works best for migraine.

Evidence Linking Ketogenic Diets and Migraine Relief

Let’s break down the key scientific findings on this topic:

Early Studies and Renewed Interest

Historical Reports: As early as 1928, reports suggested that approximately 39% of migraine sufferers experienced improvement in frequency and severity on a keto diet. Another study in 1930 found that about 28% had no migraines for up to three months after starting ketosis, and 25% had less severe or frequent attacks.
Decline and Comeback: Interest waned for decades—primarily due to the restrictive nature of keto and advances in migraine medications. However, the diet is now being revisited as concerns about medication overuse, and drug-resistant migraine increases.

Modern Clinical Research

Observational Studies: A pivotal 2015 study found that women with migraines following a low-calorie keto diet had significantly fewer attacks after one month compared to those on a standard low-calorie diet. Intriguingly, this benefit was observed despite similar levels of weight loss, suggesting a unique property of ketosis itself.
Controlled Trials: In a double-blind study, participants consuming a very-low-calorie ketogenic diet reported substantially fewer headache days compared to those on a low-calorie, non-ketogenic regimen.
Recent Observational Findings: Recent studies confirm significant reductions in headache frequency, severity, and acute medication use in patients adhering to a three-month or one-month ketogenic intervention. For example, one retrospective study of 23 migraine patients saw monthly headache days cut nearly in half (from about 12.5 to 6.7 per month) and medication intake decrease.

Although these results are encouraging, researchers emphasize that most studies are small, short-term, and lack long-term safety and efficacy data. Keto’s effectiveness also appears to vary between individuals, and more randomized control trials are needed.

Does Weight Loss Matter, or Is It Just the Diet?

While the keto diet is known for promoting weight loss—and weight management is a recommended strategy for those with migraines—the migraine relief seen with keto doesn’t seem purely attributable to losing pounds. Several studies suggest that:

The reduction in migraine days correlates more closely with time in nutritional ketosis than with the amount of weight lost.
After transitioning off the ketogenic phase, many patients experience an uptick in migraine attacks—even if they maintain weight loss.

These findings imply that direct biochemical effects of ketosis, such as changes in brain energy metabolism and inflammation, are likely key contributors to the migraine-dampening effect.

Keto Diet Versus Other Migraine Diets

The ketogenic diet is not the only nutritional strategy proposed for migraine—all with varying levels of supporting evidence:

Low Glycemic: Diets low in simple sugars and refined carbs reduce blood sugar spikes and may offer substantial benefits to migraine-prone individuals.
Anti-headache Diet: Emphasizes avoiding trigger foods (like aged cheese and preserved meats), consuming more raw foods, and staying well-hydrated. One recent trial found no significant difference between a keto and anti-headache diet in reducing migraine attacks—possibly due to small sample size.
Plant-based or Mediterranean: Increasing intake of fruits, vegetables, and healthy fats may also reduce migraine frequency for certain people.

Expert Perspectives on Keto for Migraines

What do neurologists and registered dietitians think? Key points include:

Potential Role in Drug-Resistant or Frequent Migraines: For people with chronic or treatment-resistant migraines, a closely monitored ketogenic diet may be considered—ideally with a healthcare provider’s guidance.
Importance of Medical Supervision: The keto diet’s stringent restriction of carbohydrates and high fat content can pose health risks, especially for some populations (e.g., those with metabolic disorders, kidney disease, or pregnant people). Careful monitoring can help prevent nutrient deficiencies, electrolyte imbalances, and other side effects.
No One-Size-Fits-All Solution: While some individuals see dramatic relief, others may not respond—or may find the diet unsustainable.

Potential Risks and Side Effects of the Keto Diet

While many find success, the keto diet is not benign. Potential side effects and considerations include:

Keto Flu: Nausea, headache, fatigue, and irritability during initial transition to ketosis
Digestive Issues: Constipation, diarrhea, or nutrient absorption problems
Electrolyte Imbalances: Increased risk due to elimination of certain food groups
Lipid Disturbances: Some people experience increased cholesterol or triglyceride levels
Restriction Can Be Challenging: The diet can feel socially limiting and difficult to sustain long-term
Contraindications: Not recommended for people with certain health conditions like liver or pancreatic disease or those who are pregnant, unless supervised by a healthcare provider

For most, any therapeutic trial of keto for migraine should be undertaken under professional supervision, including baseline bloodwork and regular monitoring.

Tips for Trying the Keto Diet for Migraine Relief

For those considering keto for migraine relief, here are some practical strategies for doing so safely and effectively:

Work with your doctor and a registered dietitian experienced in medical ketogenic therapy.
Ease into the diet gradually to minimize side effects.
Prioritize nutrient-dense foods like non-starchy vegetables, healthy fats (avocado, nuts, olive oil), and adequate hydration.
Monitor for triggers and keep a headache diary to track changes in symptoms.
Aim for a “clean” keto approach focused on whole, unprocessed foods.

Frequently Asked Questions (FAQs)

Does the keto diet work for everyone with migraine?

No—the response is highly individual, and while some see substantial benefits, others may not experience a change in migraine frequency or severity.

How long does it take to notice results?

Some studies note improvement in as little as one month on a well-formulated ketogenic diet, but results may vary.

Are there less restrictive alternatives?

Yes, some migraine patients find benefit from low-glycemic or “migraine elimination” diets, which avoid only suspected triggers without as strict carb restriction.

Is keto safe for long-term use?

Long-term safety remains under investigation. The diet can cause nutrient deficiencies, potential liver and kidney stress, and compliance issues for many. Ongoing medical oversight is strongly advised.

What foods are allowed on the keto diet?

Healthy fats (avocado, olive oil, nuts, seeds, fatty fish)
Non-starchy vegetables (leafy greens, broccoli, zucchini)
Eggs, meats, and full-fat dairy (if tolerated)

Foods to generally avoid include grains, starchy vegetables, fruits (other than small amounts of berries), and sugar.

When Should You Consider the Keto Diet for Migraine?

The keto diet may be worth considering if you:

Have chronic or medication-resistant migraine
Cannot tolerate common migraine medications due to side effects
Have comorbidities such as obesity or metabolic syndrome
Are under the close care of a healthcare professional

However, because the diet is highly restrictive and not risk-free, it should not be considered a first-line therapy for most people with migraines.

Conclusion: Is Keto a Game-Changer for Migraine Sufferers?

Early evidence and patient anecdotes suggest that the keto diet can offer notable migraine relief for some. Ketosis may improve brain energy metabolism and reduce inflammation—processes suspected to underpin migraines. However, research remains limited, responses are individual, and long-term safety data are lacking.

If you’re interested in trying keto for migraine control, consult your physician or neurologist and work with a dietitian to minimize risk and maximize potential benefit. Personalization, patience, and ongoing monitoring are keys to success on this restrictive, but promising, dietary intervention.

References

Author

medha deb

Medha Deb is an editor with a master's degree in Applied Linguistics from the University of Hyderabad. She believes that her qualification has helped her develop a deep understanding of language and its application in various contexts.

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