The Migraine Dietitian

The Migraine Dietitian 💜Helping you understand YOUR migraine → gain control & enjoy life
💫Reliable info & support from someone who gets it
🔮Science + a little magic

05/22/2026

I tried SO MANY DIETS that were supposed to “fix” my migraine and GI issues.

Paleo.
Keto.
Modified Keto.
Elimination Diets (so many 😭).
Gluten-free.
Sugar-free.
Whole 30.

Some of them did help my migraine or my gut … temporarily. But the rules and restrictions affected my mental health terribly and triggered some pretty significant disordered eating issues.

I felt so discouraged because everything I saw online said that a DIET was necessary to control migraine attacks (even though there didn’t seem to be a consensus around which diet that should be …).

But you know what actually ended up working for me in the end?

Saying “screw it” to the diets. They weren’t good for me, and I came to find that they weren’t good for a LOT of other people with migraine too.

So instead of following a diet, I:

💜Ate to support my blood sugar
💜Chose foods that contained the vitamins / minerals migraine brains need
💜 Paid attention to when foods CLEARLY, REPEATEDLY made me feel bad, and reduced them instead of eliminating them
💜 Got to the bottom of my GI issues (hi h pylori, dysbiosis, digestive dysfunction)
💜 Accepted that I need more recovery time and breaks to feel my best
💜 Reduced my supplements from 10+ a day to just a few essentials
💜 Learned that migraine is a whole-body condition and started treating it that way

I did what worked for me, instead of trying to force what was SUPPOSED to work for everyone else.

And now I help my clients do that too 🥹💜

All that to say - if the rigidity makes you miserable, if the tracking feels like too much, if the diets don’t even seem to work that well for you … there are so many other ways to manage migraine!

If you want to chat more about what’s going on with your situation to see if I can help, feel free to reach out via DMs. You can also click the link in my bio to learn more about different ways I support people just like you inside my RYT Migraine Care Program 💜

*** this post is for educational purposes only and is not a substitute for medical advice

05/21/2026

It’s hard out there y’all 😭

What’s the craziest migraine-related thing you’ve ever heard or experienced? Let me know in the comments 🫣

__________________

Hey I’m Kelli, the migraine dietitian!

➡Need help with migraine and want to chat more with me to see if working together is a good fit? Shoot me a DM with the word SUPPORT and we can go over your situation!

➡If you’re new here and just getting started, comment GUIDE and I’ll send you the link to get my free Migraine 101 Guide to begin your journey 💜

One of the TOP questions I get from new clients in RYT is:“Do I need to remove gluten??? 😰”And of course like with anyth...
05/18/2026

One of the TOP questions I get from new clients in RYT is:

“Do I need to remove gluten??? 😰”

And of course like with anything, the answer is “it depends” ... which is why I made you this resource!

Nutrition / diet for migraine really isn’t black or white, no matter what you’ve been told. And you have a choice as far as which path you take!

No one HAS TO remove gluten unless you have an allergy or celiac disease - and even then it’s still up to you (the stakes are just waaay higher 🥴).

What’s been your experience with gluten and migraine? Let me know in the comments!

➡️ If you don’t want to second guess every single decision you make for migraine and just want to FEEL BETTER - that’s what I help you with in Raise Your Threshold! Feel free to reach out via DMs if you want to chat more, or click the link in my bio to get all the nitty gritty details ✨

If this list feels a little too familiar… you’re not alone! A low migraine threshold means your brain is extra sensitive...
05/13/2026

If this list feels a little too familiar… you’re not alone!

A low migraine threshold means your brain is extra sensitive to triggers, stress, and life in general.

This doesn’t mean you’re stuck - because thankfully you can raise your threshold for migraine! Over time, this can reduce your body’s sensitivity to triggers to make migraine attacks less likely.

When you’re trying to improve your migraine threshold, it’s important to address your basic needs first before skipping to stuff like histamine intolerance or dysbiosis! That looks like:

➡️ Keeping blood sugar steady (not skipping meals, balanced macros)
➡️ Hydrating smartly (water + electrolytes)
➡️ Reducing obvious stressors (like intense exercise, wonky sleep schedules, pushing yourself too hard, drinking too much caffeine, etc etc)
➡️ Gently evaluating your mindset
➡️ Learning to speak your body’s language (without obsessing)

After that, a lot of people actually see some decent improvement! But if not, digging more into:

➡️ Nervous system hyperactivity
➡️ Microbiome imbalances
➡️ Hormone issues
➡️ Nutrient deficiencies
➡️ Poor digestion / metabolism

… can make a massive difference not only for migraine, but for conditions commonly experienced alongside it like dysautonomia, thyroid imbalances, and autoimmune conditions.

That’s because everything in the body really is connected!!

✅ Approaching migraine like this is exactly what I help you with inside my RYT Migraine Care Program - if you’re thinking “okay yeah this feels like a better way”, comment the word SUPPORT below and I’ll reach out to see if you’re a good fit!

And let me know in the comments - which of these things do you resonate most with? 👇

***this post is not a substitute for medical advice and is for educational purposes only

Spent our 14th anniversary planting squash and digging up rocks 💁‍♀️🥰 .events
05/13/2026

Spent our 14th anniversary planting squash and digging up rocks 💁‍♀️🥰 .events

I'm truly the worst 😭🙈💁‍♀️
05/12/2026

I'm truly the worst 😭🙈💁‍♀️

Save this for your next doctor's visit!If you have an amazing doctor like mine, try asking for a few additional labs at ...
05/05/2026

Save this for your next doctor's visit!

If you have an amazing doctor like mine, try asking for a few additional labs at your next annual appointment.

You'd be surprised how often something as simple as a deficiency can make your migraine hell to manage!

Plus some of these labs (like CRP and A1C) can point to more widespread imbalances that, when addressed thoughtfully, can help you see long term improvements with migraine AND your health overall.

Curious about any of these labs and how they connect with migraine? Leave a comment below and I'll incorporate It into future content!

➡️ Have trouble getting the labs you need? I created a Lab Testing Guide specifically for migraine that walks you through the different types of lab work, where to get them, and who they're helpful for. Comment LABS and I'll send you the link to get it for just $1!

***this post is not a substitute for medical advice and is for educational purposes only

Waking up with an attack already in progress is literally the worst way to start your day 😫Let's chat through some of th...
05/05/2026

Waking up with an attack already in progress is literally the worst way to start your day 😫

Let's chat through some of the most common reasons I see behind this pattern!

😴 Long Overnight Fast: can cause blood sugar swings over night, triggering attacks
😴 Cortisol Spikes: cortisol naturally fluctuates at night, but spikes that are TOO large can wake you up and contribute to AM attacks
😴 Muscle Tension: tight muscles put a strain on your body, especially when paired with increased anxiety and stress
😴 Blue Light: aka scrolling on your phone or iPad in bed. This messes with your circadian rhythm and sets you up for poor sleep quality
😴 Hitting Snooze: a surefire way to mess up "sleep inertia", hitting snooze multiples times is a super common migraine trigger

Do you have any of these habits / imbalances above? Let me know In the comments!

➡️ Want more info on stuff like cortisol, circadian rhythm, and blood sugar for migraine specifically? Comment CLASS and I'll send you a link to check out my Threshold Theory Crash Course for free 🥳

***this post is not a substitute for medical advice and is for educational purposes only

After yesterday's post, tons of you asked for some first steps to take for hormonal migraine - let's chat!🥬 Bitter Tasti...
05/02/2026

After yesterday's post, tons of you asked for some first steps to take for hormonal migraine - let's chat!

🥬 Bitter Tasting Foods: help stimulate bile flow, a main estrogen detox pathway, to help keep levels balanced. Bitter foods include arugula, kale, citrus, cacao, carob, coffee, black tea, green tea, cilantro, dill, radicchio, radishes.

🩸 Iron Levels: when low, iron can be a sneaky contributor to hormonal migraine attacks that happen AFTER your period ends.

🧖‍♀️ Castor Oil Packs: when placed over the liver and gallbladder, castor oil packs can help support healthy circulation to assist in estrogen metabolism.

These are just a few things that can help, and of course the best way to go about this is to tailor what you do to YOUR specific situation!

➡️ If you need help with this, comment SUPPORT below and I'm happy to reach out to chat more with you about your situation to see if working together is a good fit :)

***this post Is not a substitute for medical advice and is for educational purposes only

Hormonal migraine can seem straightforward (hormones = attacks), but there's way more going on beneath the surface.So ma...
04/30/2026

Hormonal migraine can seem straightforward (hormones = attacks), but there's way more going on beneath the surface.

So many things go into whether or not your body actually REACTS to those hormone fluctuations each month. Scroll through today's post to learn more!

If you want to learn more about the different factors that affect migraine (and first steps to take), comment GUIDE and I'll send you my Migraine 101 Guide for free :)

***this post is not a substitute for medical advice and is for educational purposes only

If you’ve tried magnesium before but it didn’t seem help (or even made you feel worse), one of these reasons might be wh...
04/29/2026

If you’ve tried magnesium before but it didn’t seem help (or even made you feel worse), one of these reasons might be why!!

Did any of these resonate? Let me know in the comments 👇

__________

If we haven’t met yet, hello!! My name’s Kelli, and I’m a registered dietitian specializing in migraine care.

My page is here to give you new insights and strategies for managing migraine better long term. If that’s your thing, give me a follow!

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