Headaches can have a variety of causes, and not eating enough fiber could be one reason, according to new research published in Frontiers in Nutrition.
Common reasons for a headache include having a cold or flu, stress, drinking too much alcohol, vision problems, not drinking enough fluids, not eating regularly, having a menstrual period, or during menopause.
Association between dietary fiber intake and the prevalence of migraine
Researchers from China’s Jinan University studied the association between dietary fiber intake and the prevalence of severe headaches or migraine in US adults by analyzing data from 12,710 participants from the National Health and Nutrition Examination Survey. .
The study found that higher consumption of dietary fiber led to a decrease in severe headaches and migraines. For every 10-gram increase in fiber per day, there was an 11% decrease in the prevalence of headaches and migraines.
The researchers concluded that increasing the intake of high-fiber foods could protect against severe headache or migraine. The study report also notes that more studies need to be done to confirm their association before any dietary recommendations.
Fiber is an essential part of a healthy diet. High-fiber diets have been linked to health benefits, such as improved metabolism and heart health.
Children and adults need at least 25 to 35 grams of fiber, but most Americans only get about 15 grams per day. The National Institutes of Health indicates that experts suggest that men consume 38 grams of fiber a day and women 25 grams of fiber.
High fiber foods
The Harvard Nutrition Source lists whole grains, whole fruits and vegetables, legumes, and nuts as great sources of fiber.
There are two varieties of fiber, soluble fiber and insoluble fiber. Soluble fiber dissolves in water. It can help lower blood glucose and cholesterol levels. Foods with soluble fiber include: oats, chia seeds, nuts, beans, lentils, apples, and cranberries.
Insoluble fiber can help promote regularity and help prevent constipation. Foods with insoluble fiber include: whole wheat products (especially wheat bran), quinoa, brown rice, legumes like beans, leafy greens like kale, almonds, nuts, seeds, and fruits with edible skins like pears and apples.
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