Headache Caused by a Change in Diet

A woman with a headache holding her head with pills on her other hand.
Image Credit: Brad Killer/iStock/Getty Images

If a change in your diet causes nutrient deficiencies – or dehydration – headaches can occur. But if you're eating a well-balanced diet and you're still experiencing chronic headaches, talk with your doctor to help determine the cause, which could be a medical condition. Altering your diet by eating healthier likely won't cause a headache – but lowering the quality of your diet could.

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Fluid Drop

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If you suddenly decrease your fluid intake and become dehydrated, headaches can occur. Signs you're dehydrated may include thirst, dry skin, dizziness, fatigue and dark-colored urine, according to MedlinePlus. MedlinePlus also notes that on average, adults need about 3 quarts -- which is equivalent to 12 cups – of water each day. Your total water intake includes the water in foods and beverages, such as fruits, vegetables, juices and milks.

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Too Few Carbohydrates

Drastically cutting your dietary carb intake is a common cause of headaches. A study published in 2008 in "Nutrition and Metabolism" reports that the majority of study subjects who followed a low-carbohydrate diet containing fewer than 20 grams of carbs daily experienced headaches and constipation. Therefore, aim to consume a minimum of 130 grams of carbs per day -- which is the recommended dietary allowance for carbs, according to the Institute of Medicine. Healthy sources of carbs include whole grains, legumes, fruits, vegetables, nuts, seeds and low-fat milk.

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Vitamin D Connection

Some research indicates that vitamin D deficiency may be related to headaches. A 2010 review published in the "Journal of Headache and Pain" reports that getting too little vitamin D may increase your risk for head pain and that headaches are generally more common during seasons with less available sunlight -- which is a common source of vitamin D. Therefore, reducing or eliminating vitamin D-rich foods – such as fish, milk, yogurt, egg yolks and vitamin D-fortified orange juice and breakfast cereals – in your diet could lead to headaches.

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Magnesium Deficiency

Reducing magnesium-rich foods in your diet may also cause headaches – even migraines. According to a 2012 review published in the "Journal of Neural Transmission," up to half of migraine sufferers may be deficient in dietary magnesium. Therefore, include magnesium-rich foods – such as nuts, seeds, legumes, soy, spinach, milk, yogurt and magnesium-fortified breakfast cereals – in your diet regularly to help avoid getting headaches.

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