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Cover image: Migraine Diet, Triggers and Nutrients. Food triggers, trial-tested diets, magnesium, riboflavin and coenzyme Q10.

Migraine Diet: Food Triggers, Magnesium and Riboflavin Explained

Lifestyle & Metabolic / By

Written by AT. Chintan Dalal, N.D. · Reviewed by Dr Krushal Pabari, Clinical Team, Cure4Pain · Updated 30 October 2026

Key facts

No single migraine diet is proven to prevent attacks: a 2020 systematic review of 43 studies in the journal Headache rated the overall evidence as low quality [1]. The UK’s NHS names skipping meals and too much caffeine as triggers, and advises regular meals, good hydration and limits on caffeine and alcohol [2]. A 2025 systematic review of 8 trial reports in Nutrition Reviews concluded that DASH and ketogenic diets may help, and asks for more high-quality studies [3]. A 2012 guideline from the American Academy of Neurology and the American Headache Society rated magnesium and riboflavin “probably effective” and coenzyme Q10 “possibly effective” for prevention; the Academy retired it in 2015 [4] [5]. According to the US National Institutes of Health, the adult upper limit from supplements is 350 mg of elemental magnesium a day [6].

AT. Chintan Dalal, N.D.

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Is there a diet that prevents migraine?

No single diet is proven to prevent migraine, although regular meals and a few specific changes may help some people. In a 2020 systematic review of 43 studies in the journal Headache, 68% of the diet pattern and trigger studies were cross-sectional or surveys, and the few small randomised trials gave no strong results [1]. A 2025 review of 8 trial reports in Nutrition Reviews concluded that DASH and ketogenic diets may reduce migraine frequency and severity, but that more high-quality studies are needed [3].

The NHS advises eating at regular times, staying hydrated, limiting caffeine and alcohol, keeping to a healthy weight and avoiding the triggers you know. To prevent attacks it also lists medicines such as beta blockers, antidepressants and epilepsy medicines [2]; diet is used alongside these, not in place of them. Food is one factor among several: headache types, medicines, sleep and jaw or neck causes are explained on our Migraine and Headache page.

Are low magnesium and riboflavin linked with migraine?

Low magnesium appears to be associated with migraine, according to the US National Institutes of Health (NIH); for riboflavin, the proposed link is energy production in cells. Neither link proves cause [6] [7].

  • Magnesium in food: in a 2021 analysis of a US national survey (NHANES 2001-2004) of 3,626 adults aged 20 to 50, people in the highest quarter of dietary magnesium intake had lower odds of migraine or severe headache than those in the lowest (odds ratio 0.76). The survey was cross-sectional, so it cannot show cause [8].
  • Riboflavin: the NIH says faulty energy production in mitochondria is thought to play a causal role in some types of migraine, and riboflavin is required for mitochondrial function [7].
  • Magnesium testing: less than 1% of the body’s magnesium is in blood serum, and serum levels do not accurately reflect total body magnesium, according to the NIH [6]. At Cure4Pain we assess magnesium status from the overall clinical picture.

Which foods trigger migraine?

Few food triggers have controlled evidence: a 2016 review in Headache found the strongest provocation evidence for caffeine withdrawal and for monosodium glutamate (MSG) dissolved in liquid [9], and most other food triggers rest on what patients report. In a 2007 study of 1,207 people with migraine, 57.3% named not eating as a trigger, 37.8% alcohol and 26.9% food [10].

Diagram: what research shows about migraine food triggers. Fasting and skipped meals: named by 57.3% in one study of 1,207 people and 46.3% in an Indian study of 182; these are patient reports. Alcohol and caffeine: commonly named, but diary studies found no clear link, and a sudden cut in caffeine is also a trigger. Chocolate and cheese: provocation studies of chocolate showed no significant difference from placebo; cheese rests on patient reports, 8.0% pooled. MSG and nightshades: MSG results are inconsistent, and we found no study of avoiding nightshades in migraine.
A summary of the studies described in this article [10] [22] [13] [14] [12] [11] [19] [20] [15].

Research and our clinic practice, side by side:

Food or drinkWhat research showsOur clinic practice
CaffeineToo much is a trigger, according to the NHS [2], and a sudden cut is also a trigger, according to a 2024 review [11]. Habitual intake was not linked with headache frequency in a 2024 study of 97 adults [12]We advise limiting it, reducing gradually
AlcoholNamed as a trigger by 35.6% of 2,197 people in a 2019 web survey, but red wine consistently led to an attack in only 8.8% [13]. In a 2022 diary study of 487 mostly low-dose drinkers, which excluded non-drinkers, there was no significant effect within 24 hours [14]We advise limiting it
MSGIn human studies of headache, not limited to migraine, a 2016 systematic review found no consistent effect with food; effects came mainly with concentrated solutions without food, in poorly blinded studies [15]Removed
Nightshades (tomato, potato, brinjal, peppers)We found no study of avoiding them in migraineRemoved
WheatA gluten-free diet is supported for coeliac disease and positive tests; the NHS says people with coeliac disease must stop all gluten for life [16]. In a 2024 six-week trial of 46 people with digestive disorders, migraine and atopic dermatitis, migraines improved in the placebo group [17]We generally advise most patients to replace wheat with jowar, bajra or other millets as a general health measure, including home-made roti from processed wheat
Cruciferous vegetablesWe found no study of them as a migraine factor. On the usual thyroid concern, a 2024 review found no harm with daily intake, particularly with adequate iodine [18]As an observational clinic practice, we generally suggest limiting them (cabbage, cauliflower) at times

Clinic rules are not research findings; we state them so that you know what we advise and how thin the evidence is. Other foods people ask about:

  • Chocolate: a 2020 review found 3 provocation studies, none showing a significant difference from placebo, and judged the evidence insufficient to call it a trigger [19].
  • Cheese: in a 2026 pooled analysis of patient reports, 8.0% named cheese, 13.9% chocolate and 12.0% caffeine as triggers. The authors concluded that routine avoidance cannot be recommended for everyone, and that a diary should guide choices [20].
  • A trigger or an early sign? In a 2021 study of 53 people, reported food and skipped-meal triggers matched food cravings before attacks, which suggests that some “triggers” are early signs of an attack already starting [21].

Does skipping meals or fasting trigger migraine?

Skipping meals and fasting are commonly reported migraine triggers, which makes regular meals the simplest food advice to follow. The NHS lists skipping meals or not eating regularly among triggers [2].

  • In India: in a 2010 hospital study of 182 people with migraine aged 14 to 58, fasting was reported as a trigger by 46.3% [22].
  • Religious fasting: in a 2021 Egyptian diary study of 292 people, median attacks were 4 during Ramadan against 3 in the month before, and fell in the second and third 10 days [23]. Cutting caffeine suddenly during a fast can add to the problem, according to a 2024 review [11].

Does a ketogenic diet help migraine?

A ketogenic diet may help adults with migraine who are overweight, but the evidence is limited. A 2022 systematic review of 10 studies in Nutrition Reviews found fewer and milder attacks with few reported adverse effects, but rated the evidence low, so the effect remains inconclusive [24].

  • Crossover trial: in a 2019 trial of 35 overweight adults with episodic migraine, one month of a very low-calorie ketogenic diet gave 3.73 fewer migraine days than a very low-calorie non-ketogenic diet [25].
  • EMIKETO trial (2023): in 57 people with frequent episodic migraine and a body mass index above 27, a programme with 8 ketogenic weeks lowered migraine days more than a balanced low-calorie diet at 8, 12 and 24 weeks. Participants had regular blood and urine checks, and it was a single-centre trial [26].
  • The limits: the 2019 crossover trial and the EMIKETO trial were both very low-calorie programmes in people with excess weight, so their results may not apply to people of normal weight.
  • Who should not try it: a 2026 review lists rare inherited metabolic disorders and porphyria as contraindications, and acute pancreatitis, advanced liver or kidney disease and familial high cholesterol as relative contraindications. It advises particular caution in diabetes on certain medicines, pregnancy or breastfeeding, and underweight, and names fatigue, headache and nausea among transient side effects [27].
  • At Cure4Pain: we consider a ketogenic diet for suitable patients under supervision; this is clinic practice, not a trial result.

Do elimination, DASH, low-fat or omega-3 diets help migraine?

Elimination, DASH, low-fat and omega-3-rich diets each have a positive migraine trial, but the evidence is thin: the elimination trials disagree, the others are single trials, and quality of life did not clearly improve in the DASH and omega-3 trials. DASH (Dietary Approaches to Stop Hypertension) is a US eating plan of vegetables, fruit, whole grains, low-fat dairy, fish, poultry, beans and nuts, lower in sodium [28].

DietWho was studiedResult
Elimination, foods chosen by an IgG antibody blood test2011 UK trial: 167 volunteers with migraine-like headaches. 2025 sham-controlled trial: 98 adults2011: better than a sham diet at 4 weeks but not at 12, with no difference in disability [29]. 2025: larger falls in most migraine questionnaire scores at 12 weeks [30]
DASH2022 trial: 102 women aged 20 to 50, 12 weeksAttacks fell by 3.00 against 1.40 with usual advice; severity also improved; quality of life did not differ [31]
Low-fat2015 crossover trial: 83 adults aged 18 to 57 on preventive medicines2.9 attacks against 6.8 on a normal-fat diet [32]
More omega-3, less omega-6, from food2021 BMJ trial: 182 adults, 16 weeks, with most food supplied4.0 fewer headache days a month than the control diet; the headache impact score did not change significantly [33]

Omega-3 from food and from capsules gave different results: a 2025 meta-analysis of 22 supplement trials found no significant effect of omega-3 supplements on migraine [34].

Does magnesium help migraine, and how much is safe?

Magnesium may help prevent migraine in some people, although studies disagree: a 2012 American Academy of Neurology and American Headache Society guideline, retired by the Academy in 2015, rated it “probably effective” [4] [5]. The US National Institutes of Health gives the adult upper limit from supplements as 350 mg of elemental magnesium a day; food does not count towards it, and absorption varies by form [6]. Our article on magnesium forms compares them.

  • For: a 2016 meta-analysis of 10 oral trials (789 people) found lower frequency and intensity, though some of its trials were not adequately randomised [35], and a 2025 meta-analysis of supplement trials found about 2.5 fewer attacks, and 1.7 fewer migraine days a month, with magnesium [34].
  • Uncertain: a 2019 Canadian meta-analysis called the evidence insufficient [36], and a 2018 review graded magnesium “possibly effective” [37].
  • Two trials that disagree: in a 1996 trial of 81 adults, with 600 mg (24 mmol) of elemental magnesium as dicitrate a day, attacks fell 41.6% against 15.8% with placebo, and 18.6% had diarrhoea [38]. A second 1996 trial, with 20 mmol a day (about 490 mg of elemental magnesium, our calculation), stopped early at 69 people with equal responders (28.6% and 29.4%), and 45.7% had mild side effects such as soft stools, against 23.5% with placebo [39].
  • Above the limit: the magnesium amounts people take for migraine exceed the upper limit of 350 mg of elemental magnesium, so the US National Center for Complementary and Integrative Health advises taking them only under a health care provider’s supervision [40]. Very high doses of magnesium can cause low blood pressure, difficulty breathing and irregular heartbeat, and people with kidney disease need medical advice first, because the kidneys largely control magnesium balance, according to the NIH [6].
  • Medicines: according to the NIH, magnesium can interact with some antibiotics and osteoporosis medicines, and proton pump inhibitors for acidity can affect magnesium status [6].

Does riboflavin (vitamin B2) help migraine?

Riboflavin has the most consistent guideline support among the supplements covered here, although two trials of combination products showed no benefit. The UK’s National Institute for Health and Care Excellence (NICE) advises that 400 mg once a day may reduce migraine frequency and intensity for some people [41], and the NHS lists vitamin B2 among preventive options [2].

  • Main trial: in a 1998 trial of 55 people, 400 mg of riboflavin a day for 3 months gave at least a 50% fall in headache days in 59% against 15% with placebo [42].
  • Pooled results: a 2022 meta-analysis of 9 trials (673 people) found fewer migraine days and attacks at 400 mg a day for 3 months, with wide variation between studies [43].
  • Combinations: a 2017 review of 11 riboflavin trials found benefit in 5 adult trials but not in 2 combination trials [44].
  • Safety: no official upper limit exists, because adverse effects at 400 mg a day for at least 3 months have not been reported, according to the NIH, which notes that the US Food and Nutrition Board urges caution with excessive amounts and that side effects such as discoloured urine are minimal [7]. The main trial recorded two minor events on riboflavin, diarrhoea and frequent urination [42].

Does coenzyme Q10 help migraine?

Coenzyme Q10 may reduce how often and how long migraine attacks occur; reviews disagree on severity, and the evidence is small. A 2021 meta-analysis of 6 trials (371 people) in BMJ Open found about 1.5 fewer attacks and shorter attacks, with no change in severity [45]; a 2025 meta-analysis of 22 supplement trials found fewer and shorter attacks and lower severity [34]; and a 2019 Canadian meta-analysis found no significant effect in 2 trials (97 people) [36].

No serious side effects of coenzyme Q10 have been reported, but it may interact with warfarin and insulin, according to the US National Center for Complementary and Integrative Health [40].

What do guidelines say about magnesium, riboflavin and CoQ10?

Migraine guidelines differ on these supplements: the American Academy of Neurology and the American Headache Society rated magnesium and riboflavin “probably effective” and coenzyme Q10 “possibly effective” in a 2012 guideline that the Academy retired in 2015 [4] [5], the Canadian Headache Society (2012) strongly recommends riboflavin, coenzyme Q10 and magnesium citrate [46], and the UK’s NICE names riboflavin only [41].

GuidelinePositionNote
American Academy of Neurology and American Headache Society, 2012Magnesium and riboflavin “probably effective” (Level B); coenzyme Q10 “possibly effective” (Level C) [4]Studies to May 2009. Retired by the Academy on 16 September 2015 [5]; that year it stopped recommending butterbur, from the same guideline, over liver concerns [40]
Canadian Headache Society, 2012Strong recommendation for riboflavin, coenzyme Q10 and magnesium citrate [46]The evidence for riboflavin was low quality, according to the NIH [7]
NICE CG150, UK (recommendation from 2012; guideline updated 2025)Riboflavin may help some people [41]Its recommendations do not mention magnesium or coenzyme Q10

Newer guidelines focus on medicines. The published summaries of the 2024 Canadian update [47] and the 2026 American drug guideline [48] do not mention these supplements; we could read only the summaries.

Which foods contain magnesium and riboflavin?

Food can meet daily needs for these nutrients, but not the amounts tested in migraine trials. Adults need 1.3 mg (men) or 1.1 mg (women) of riboflavin a day, and a cup of milk gives about 0.5 mg, according to the NIH [7].

  • Magnesium: green leafy vegetables, legumes, nuts, seeds and whole grains [6]; in Indian food, palak, methi, dals, almonds, pumpkin seeds, jowar or bajra.
  • Riboflavin: eggs, milk, curd, lean meats and almonds [7]. Vegans and people who drink little milk have a higher risk of low intake [7].

A 7-day Indian vegetarian migraine diet chart

This 7-day Indian vegetarian migraine diet chart is a sample, not a prescription, and it has not been tested in a trial. It keeps to regular meals, as the NHS advises [2], and to our clinic rules: no MSG or nightshades (tomato, potato, brinjal, peppers), no wheat roti, and no cruciferous vegetables in this sample. It includes foods that supply magnesium and riboflavin [6] [7]. Your own plan depends on your tests, headache type, weight, medicines and other conditions.

  • Monday: Breakfast: Finger millet porridge (ragi ki kanji), almonds (badam). Lunch: Sorghum flatbread (jowar roti), spinach and lentil curry (palak dal), bottle gourd (lauki) sabzi, curd (dahi). Evening snack: Roasted fox nuts (makhana), apple (seb). Dinner: Moong dal and rice (moong dal khichdi) with ghee, pumpkin (kaddu) sabzi.
  • Tuesday: Breakfast: Moong dal pancake (moong dal chilla) with mint chutney (pudina chutney), papaya (papita). Lunch: Rice (chawal), pigeon pea dal (arhar dal), ridge gourd (turai) sabzi, buttermilk (chaas). Evening snack: Banana (kela), roasted pumpkin seeds (kaddu ke beej). Dinner: Pearl millet flatbread (bajra roti), fenugreek (methi) sabzi, moong dal.
  • Wednesday: Breakfast: Flattened rice (poha) with peas (matar) and carrot (gajar), curd (dahi). Lunch: Foxtail millet (kangni) rice, red lentils (masoor dal), okra (bhindi) sabzi, cucumber (kheera). Evening snack: Guava (amrood), almonds (badam). Dinner: Finger millet flatbread (ragi roti), spinach with paneer (palak paneer), round gourd (tinda) sabzi.
  • Thursday: Breakfast: Sorghum upma (jowar upma) with carrot and beans, milk (doodh). Lunch: Rice (chawal), split chickpea dal (chana dal), spinach (palak) sabzi, curd (dahi). Evening snack: Pear (nashpati), walnuts (akhrot). Dinner: Pearl millet and vegetables (bajra khichdi), bottle gourd raita (lauki raita).
  • Friday: Breakfast: Gram flour pancake (besan chilla) with grated carrot, buttermilk (chaas). Lunch: Sorghum flatbread (jowar roti), moong dal, pumpkin (kaddu) sabzi, beetroot (chukandar). Evening snack: Papaya (papita), roasted chickpeas (bhuna chana). Dinner: Rice (chawal), pigeon pea dal (arhar dal), fenugreek (methi) sabzi.
  • Saturday: Breakfast: Steamed rice cakes (idli) with coconut chutney (nariyal chutney). Lunch: Pearl millet flatbread (bajra roti), black-eyed beans (lobia), ridge gourd (turai) sabzi, curd (dahi). Evening snack: Apple (seb), roasted pumpkin seeds (kaddu ke beej). Dinner: Moong dal soup, finger millet flatbread (ragi roti), round gourd (tinda) sabzi.
  • Sunday: Breakfast: Moong dal crepe (moong dosa) with coconut chutney (nariyal chutney). Lunch: Rice (chawal), red lentils (masoor dal), spinach (palak) sabzi, cucumber raita (kheera raita). Evening snack: Pomegranate (anar), almonds (badam). Dinner: Sorghum flatbread (jowar roti), scrambled paneer (paneer bhurji), French beans (fansi) sabzi.

Notes for the week:

  • Flavour: cook without tomato or chilli; ginger, cumin, coriander and curry leaves give flavour.
  • Tea or coffee: we advise limiting them and reducing them gradually, because a sudden cut in caffeine is also a trigger [11].
  • Your own triggers: leave out any food your diary links with attacks. A chart does not replace that record [20].
  • If you eat eggs or fish: these can replace paneer or dal at any meal.

How do you find your own food triggers?

To find your own migraine food triggers, keep a diary, because triggers differ between people. NICE guideline CG150 suggests recording headaches, symptoms, medicines and possible triggers for at least 8 weeks [41], and a 2026 pooled analysis also concluded that a diary should guide food choices [20].

Record meals and their times, water, caffeine, alcohol, sleep, and when each attack started. Change one thing at a time, and look for a pattern rather than one event.

When is a headache an emergency?

Call emergency services or go to an emergency department if a headache starts suddenly and is extremely painful, or comes with a seizure, numbness or weakness in the body or face, difficulty speaking, balancing, walking or remembering, drowsiness or confusion, loss of vision, a head injury within the last 3 months, a rash that does not fade under a glass, a very high temperature, a stiff neck, or bright lights bothering you, according to the NHS [49]. Call 112 in India, 911 in the US or 999 in the UK, and do not drive yourself.

  • Get an urgent doctor’s appointment: headache with vomiting or vision problems, jaw pain when eating or a sore scalp, or one triggered or made worse by coughing, sneezing, bending or exercise, according to the NHS [49].
  • Other warning features: a substantial change in your usual headache, according to NICE [41], or a new headache after age 65, in pregnancy or with a weak immune system, according to the 2019 SNNOOP10 list [50].

A diet does not treat any of these.

How we plan your migraine diet at Cure4Pain

At Cure4Pain, diet is one part of a plan matched to the source of each person’s headaches: jaw and neck muscles, sleep and breathing, or metabolic, deficiency or autoimmune factors. An integrative plan may add options alongside standard care.

  • Tests first: we read a panel of about 100 markers, adding tests for your condition when clinically indicated, such as ANA by the IFA method, the lipid profile and markers of inflammation. The panel is our clinic protocol, not a guideline requirement.
  • Diet: we advise limiting caffeine, reduced gradually, and alcohol; MSG and nightshades are removed; we generally advise most patients to replace wheat with jowar, bajra or other millets as a general health measure; and as an observational clinic practice, we generally suggest limiting cruciferous (Brassica) vegetables such as cabbage and cauliflower at times. The research on each is stated above.
  • Nutrients: magnesium, mainly as bisglycinate, with L-threonate or citrate as advised, counted as elemental magnesium; riboflavin, coenzyme Q10, omega-3 and vitamin B12, within official limits where these exist, with supplements by mouth first, with injections only when specifically needed or advised. Severe deficiency states are treated with nutrition as therapy. We found no migraine trial of bisglycinate or threonate, so the choice of form is clinic practice.
  • Beyond food: medicines and nutritional support for acidity, raised triglycerides and histamine responses; probiotics and digestive and bile support; sleep and breathing care; and dry needling, acupuncture and tongue-posture work only for myofascial and myofunctional tension headaches.
  • Vitamin D: supervised-dose vitamin D therapy (Coimbra Protocol-based methods), mainly for autoimmune and metabolic types. Our methods are derived from the work of Dr Coimbra. We found no trial of this approach in migraine.
  • Medicines: many people come to us referred by their neurologist, and we work alongside them. Painkillers and preventive medicines are reviewed under clinical guidance from Team Cure4Pain, in coordination with your neurologist and existing consulting physician; never stop or change them on your own.
  • Who and how long: we see adults and young people aged 16 and over. In our clinic, many people with jaw, neck or muscle-related headaches notice relief within 6 to 8 weeks, while autoimmune or metabolic types need lifelong management; these are clinic observations, care differs from person to person, and individual results vary.

This is our clinic practice; individual results vary, and further studies are needed.

If you would like your diet and nutrients reviewed alongside your headache pattern, you can book a consultation, online from anywhere or at our Mumbai clinic.

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Frequently asked questions

What foods should you avoid with a migraine?

No list applies to everyone. The NHS advises limiting caffeine and alcohol and not skipping meals. As clinic practice, Cure4Pain also removes MSG and nightshades, generally replaces wheat with jowar, bajra or other millets, and suggests limiting cruciferous vegetables at times; research does not establish these foods as triggers. [2] [15]

What foods help migraine?

No food is proven to stop migraine. Regular meals and good hydration are the NHS advice, and foods rich in magnesium and riboflavin support daily needs, though not the doses tested in trials. [2] [6] [7]

Is chocolate a migraine trigger?

Chocolate is probably not a migraine trigger for most people. A 2020 review found that provocation studies showed no significant difference from placebo, and craving certain foods can be a symptom at the start of an attack, according to the NHS. [19] [2]

Does caffeine trigger or help migraine?

Caffeine can do both. Too much is a trigger, according to the NHS; a 2024 review adds that a sudden cut is also a trigger, that caffeine has some short-term benefit in milder attacks, and that moderate amounts at consistent times before noon are suggested. At Cure4Pain we advise limiting it and reducing it gradually. [11] [2]

How much magnesium should I take for migraine?

The upper limit from supplements is 350 mg of elemental magnesium a day for adults, according to the US National Institutes of Health. The main positive trial used 600 mg of elemental magnesium, so higher amounts are for medical supervision only. [6] [38] [40]

Which magnesium is best for migraine?

No form of magnesium has been shown to be best for migraine. Citrate forms have a positive trial and the 2012 Canadian Headache Society recommendation, and they tend to be absorbed better than oxide, according to the NIH. We found no migraine trial of glycinate; at Cure4Pain we mainly use bisglycinate, with L-threonate or citrate as advised, as clinic practice. [38] [46] [6]

How much riboflavin should I take for migraine?

NICE and the main trials refer to 400 mg once a day, with results measured at about 3 months. No official upper limit exists, but this is far above daily needs, so ask your clinician first. [41] [42] [7]

Can a ketogenic diet help chronic migraine?

Most trial evidence on the ketogenic diet is in overweight adults with episodic migraine, not chronic migraine, and a 2022 review rated the evidence as low. At Cure4Pain we consider it for suitable patients under supervision. [24]

Is there a diet chart for migraine?

We found no trial of an Indian diet chart for migraine. Our 7-day Indian vegetarian chart above follows regular meals and our clinic rules; it is a sample, not a prescription. [1] [2]

This article is for education and does not replace medical advice. Do not start, stop or change any medicine or supplement without medical guidance.

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References

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