Experience Report: Migraines & Carbohydrates

Learn how Anne—nutritionist and former migraine sufferer—overcame severe migraine attacks through dietary changes.

Reading time: 7 minutes

Last updated: February 6, 2024

Ten Years Ago: A Life with Chronic Migraines

If you’d told me ten years ago that I’d one day be a self-employed nutritionist giving lectures to large audiences and teaching cooking classes with enthusiasm, I wouldn’t have believed you. Back then, in my late 30s, I was at my wit’s end.

I suffered from chronic migraines, which severely impacted my life. About two to three times a week, migraines forced me to retreat from my daily activities. With unbearable pain and a foggy mind, I’d lock myself in a dark bedroom for up to two days at a time. It was a very difficult period.

Beyond the pain and constant fear of the next attack, I was always exhausted, couldn’t sleep properly, often felt depressed, and feared losing my ability to work. I had to summon all my energy just to function.

Enjoyable activities with family or friends fell by the wayside. Life was passing me by, unfulfilled. I felt abandoned and helpless, and the thought of the future filled me with dread.

How It All Began

My migraines developed gradually. As a teenager, I occasionally had headaches that were relieved with cold compresses, but they were infrequent and manageable.

In my early 30s, I began experiencing severe headaches twice a month, for which regular painkillers were ineffective. A neurologist diagnosed me with migraines, prescribed triptans, and advised me to eat healthily and exercise regularly—both of which I already did.

At first, I was thrilled with the triptans; they effectively relieved my migraine pain and allowed me to live a normal life. But over the years, things worsened.

By my late 30s, I was dealing with chronic migraines.

I started to question why my migraines had become more frequent. I suspected the triptans might be to blame. I believed taking as many as 10 pills a month might actually be triggering migraines.

I began researching alternative therapies online. On one migraine-focused website, I first read about a possible link between migraines, carbohydrates, and blood sugar levels. The author, a long-time migraine sufferer, claimed to have eliminated migraines through dietary changes. Although the theory seemed strange to me, I was intrigued.

At the time, I couldn’t imagine my diet being a trigger for migraines. I was a healthy weight, ate a balanced diet, and tolerated all foods well. So, I decided to try a different approach: cutting out coffee and triptans.

The idea of living without triptans or coffee felt impossible, but I gave it a shot—and it worked. My migraines became less severe, though still frequent. While it was progress, it wasn’t a complete solution.

That’s when I began considering the recommended low-carb diet. However, the idea intimidated me. I was already exhausted and didn’t feel I had the energy to overhaul my eating habits. Giving up my homemade organic bread seemed unbearable.

My Dietary Changes

One day, while frustrated at home due to another migraine, I decided to give the low-carb approach a try. What did I have to lose?

I removed nearly all carbohydrates from my diet. At first, I felt worse. I had constant headaches and felt extremely drained. Looking back, I now know I reduced my carb intake too quickly.

Through a migraine blog, I learned that it can take time for results to appear. After three months, I began to notice significant improvements. Today, I feel fantastic.

If the Ebby app had existed back then, I could have made smaller, personalized adjustments to my diet rather than cutting out carbs so drastically.

Finally, I was free from severe migraines. While I’m still prone to headaches during stress, hormonal changes, or lack of sleep, they are mild and infrequent. I can manage them without painkillers and still handle work and daily life.

Since changing my diet, I’ve noticed other positive “side effects.” I sleep well, enjoy life, feel confident, and can easily go several hours without eating.

After discovering how impactful dietary changes were for my migraines, I wanted to understand the science behind it. Was I just lucky, or could the right diet truly alleviate migraines?

Migraine Relief through Personalized Nutrition

Medication Free
Side Effect Free
Based on Science

My Passion: Nutrition and Migraines

To build a solid foundation for my knowledge, I completed a year-long certification as a nutritionist and an intensive course in “Nutritional Therapy” in Munich. There, I learned that (brain) cells function best when supplied with adequate vitamins and minerals—critical for energy production.

Research suggests that migraines are linked to (temporary) energy deficits in the brain, with carbohydrates and insulin playing key roles. A 2005 study even indicates that migraine sufferers often have issues processing carbohydrates.

Here’s what that means:

Blood sugar levels may spike significantly after a meal (postprandial hyperglycemia).
Insulin release may be delayed but excessive (latent hyperinsulinism).
Blood sugar may remain elevated (reduced insulin sensitivity).

This means the body doesn’t respond efficiently to insulin, requiring more insulin to process carbohydrates. Excess insulin can lead to rapid drops in blood sugar, potentially causing a temporary energy deficit in the brain.

To counteract this, migraine sufferers are advised to avoid fast-acting carbohydrates. Diets focusing on low-glycemic foods help stabilize blood sugar and insulin levels, reducing stress and energy fluctuations.

Low-carb (high-fat) and ketogenic diets can also be effective. Ketogenic diets, in particular, generate ketones, an alternative energy source for the brain. Ketones may also have anti-inflammatory properties—a key consideration, as inflammation is suspected in migraines.

Conclusion

Dietary changes can be a valuable complementary therapy for migraines. Approaches that focus on low-glycemic foods or reduced carbohydrate intake are especially helpful.

It’s important to remember that everyone reacts differently to foods. For instance, oatmeal with milk and an apple caused a significant blood sugar spike for me—a meal many consider healthy and slow-digesting carbs!

The Ebby app provides a personalized way to understand these individual reactions. It helps stabilize blood sugar levels with practical adjustments, without requiring major sacrifices.

As someone who has experienced the benefits firsthand, I’m thrilled that the Ebby app is now available to help others manage their migraines.

Sources

1. Rainero, I. et al. Insulin sensitivity is impaired in patients with migraine. Cephalalgia 25, 593–597 (2005).

About the Author

Anne Goldhammer-Michl

Anne Goldhammer-Michl is a nutritionist, epigenetics coach, statistician and cook. Although she was very skeptical at first, she was able to free herself from her own chronic migraines by changing her diet. Since then, she has been very enthusiastic about the connections between health and lifestyle. Today, in her nutritional consultancy avocadooo, she primarily coaches people with migraines on their diet and lifestyle.