19 Hidden Triggers of Leaky Gut That Could Be Fueling Your Hashimoto’s
Hey there, Hashimoto’s warrior! If you’re battling fatigue, brain fog, weight gain, or mood swings, you know how tough it can be to feel like yourself. As a licensed functional medicine nutritionist and certified nutrition specialist, I’ve helped countless women at Out of the Woods Nutrition break free from the grip of autoimmune thyroiditis to live vibrant, joyful lives. You’ve probably heard me talk about leaky gut—the sneaky condition where your gut’s lining lets toxins and food particles into your bloodstream, sparking inflammation that worsens Hashimoto’s. But what causes leaky gut? Today, we’re diving into 19 research-backed triggers that could be filling your “health bathtub” and keeping your symptoms stuck. My goal? Help you identify what’s driving your leaky gut so you can take action and reclaim your energy. Let’s do this!
The Bathtub Theory: Why Leaky Gut Happens
Think of your gut health as a bathtub. When it’s working well, your gut’s tight junctions—those tiny gates between cells—keep toxins and undigested food out of your bloodstream. But certain triggers act like water, filling up your bathtub until it overflows, causing leaky gut. For women with Hashimoto’s, this overflow fuels inflammation, confuses your immune system, and ramps up thyroid attacks. Rarely is there one “smoking gun”—it’s usually a combo of triggers piling up over time. The good news? You can drain that bathtub by addressing these triggers. I’ve grouped them into three buckets—medical history, food, and lifestyle—so you can pinpoint what’s affecting you. Grab a pen and jot down any that resonate as we go!
Bucket 1: Medical History Triggers
These are things from your past that you can’t change now but may still be impacting your gut. They’re like old leaks in your bathtub, quietly adding water.
1. Chronic Medication Use
Medications like nonsteroidal anti-inflammatory drugs (NSAIDs, e.g., ibuprofen), antibiotics, steroids, or acid-suppressing drugs (PPIs for reflux) can damage your gut lining. Studies show NSAIDs can cause leaky gut in just days, while antibiotics disrupt your microbiome, and PPIs impair digestion, feeding bad bacteria. If you’ve relied on these long-term, they’re likely a trigger.
2. Mercury Fillings or Heavy Metals
Mercury from dental fillings or heavy metal exposure (e.g., from industrial work) can inflame your gut, increasing permeability. If you have amalgam fillings or a history of chemical exposure, this could be a factor.
3. Traumatic Injuries
Traumatic brain injuries (TBIs) or severe physical trauma (like car accidents or burns) disrupt gut function. Research shows TBIs increase intestinal permeability, possibly via nervous system dysregulation. If you’ve had a significant injury, note it.
4. Chemotherapy or Radiation
Cancer treatments like chemo or radiation are tough on the gut, often causing leaky gut. If you’ve undergone these, they could still be affecting your gut health.
5. Cesarean Birth
Babies born via C-section miss out on the microbial exposure of vaginal birth, leading to altered gut bacteria and higher leaky gut risk. If you were a C-section baby, this might be a factor.
6. Gut Dysbiosis
Dysbiosis—imbalanced gut bacteria—is a huge trigger. This includes:
Bacterial Infections: Like Campylobacter, which can persist and cause leaky gut for over a year.
Parasites: Common in chronic gut issues or after food poisoning.
Small Intestinal Bacterial Overgrowth (SIBO): Bacteria in the wrong place (small intestine) release zonulin, a protein that opens tight junctions, just like gluten does.
Viral Infections: Like Epstein-Barr or Lyme disease, which keep inflammation high.
Lipopolysaccharides (LPS): Toxic byproducts from bacteria that widen tight junctions, letting toxins into your blood.
7. Hormone Imbalances
Hormones like thyroid, estrogen, progesterone, or testosterone regulate gut health. Low thyroid hormones (common in Hashimoto’s) or imbalanced sex hormones (e.g., from PMS or menopause) increase permeability. If you’ve got hormone issues, this is a big trigger.
8. Chronic Inflammation
Inflammation and leaky gut are a vicious cycle—each fuels the other. Conditions like gastritis or colitis signal gut inflammation, which widens tight junctions. If you’ve got any “-itis” condition, this is likely a factor.
Bucket 2: Food Triggers
What you eat can either heal or harm your gut. These triggers are like pouring water into your bathtub daily, but you have more control over them.
9. Nutrient Deficiencies
Low levels of vitamin A, zinc, magnesium, vitamin D, or calcium weaken tight junctions and slow gut repair. For example, vitamin D supports mucosal healing, and deficiencies (common in winter) increase leaky gut risk. If you’ve tested low or skimp on nutrient-dense foods, this is a trigger.
10. Gluten and Grains
Gluten, especially gliadin in wheat, is a top leaky gut trigger, even in non-celiac folks. It prompts zonulin release, opening tight junctions and causing inflammation. Other grains (like corn or rice) have similar proteins, called prolamins, that can be tough to digest. For Hashimoto’s, gluten also mimics thyroid tissue, worsening autoimmune attacks.
11. Genetically Modified Organisms (GMOs)
Emerging research shows GMO foods (common in processed products) damage the gut lining and disrupt microbiota in animal studies. If you eat a standard diet with non-organic corn or soy, GMOs could be a trigger.
12. Excess Sugar
Table sugar and processed sweets feed bad bacteria, especially in SIBO, boosting zonulin and leaky gut. Natural sugars in fruit are less concerning, but desserts and snacks are a problem.
13. Imbalanced Omega-6 to Omega-3 Ratio
A diet high in omega-6 fats (from seed oils like canola) and low in omega-3s (from fish or cod liver oil) fuels inflammation, worsening leaky gut. The standard American diet is often skewed this way.
14. Industrial Seed Oils
Oils like canola, soybean, or corn oil are high in omega-6s and processed with chemicals, making them inflammatory. They’re common in processed foods and restaurant cooking, adding to your leaky gut risk.
Bucket 3: Lifestyle Triggers
These daily habits can keep your gut inflamed, but they’re also areas where you can make big changes.
15. Sleep Deprivation
Getting less than 7-8 hours of sleep disrupts your circadian rhythm, suppresses digestion, and increases permeability. Studies show just 15-30 days of poor sleep can cause leaky gut.
16. Chronic Alcohol Use
Regular or binge drinking promotes SIBO and toxic byproducts like acetaldehyde and LPS, which open tight junctions. If you drink often, this is a trigger.
17. Chronic Stress
Physical stress (over-exercising, like marathon running), emotional stress (toxic relationships or trauma), or perceived stress (daily overwhelm) raises cortisol, weakening your gut. Studies show stress from public speaking or combat training increases permeability.
18. Overtraining
Intense exercise like CrossFit or marathons, done too often, acts like physical stress, boosting inflammation and leaky gut. If you’re pushing your body too hard, this could be a factor.
19. Liver Toxicity and Low Glutathione
Your liver’s antioxidant, glutathione, protects your gut lining. Low levels—caused by constipation, heavy metals, or alcohol—increase permeability. If you’re constipated or have toxin exposure, this is a trigger.
Your Next Steps to Heal
That’s a lot, I know! But don’t panic—you don’t need to tackle all 19 triggers at once. Healing leaky gut is a marathon, not a sprint. Count how many triggers apply to you (I had 15 when I was at my sickest!). Most women have a combo, like gluten, stress, and dysbiosis, piling up over time. Here’s how to start draining your bathtub:
Go Gluten-Free: Eliminate gluten 100% to reduce zonulin and thyroid attacks. Check labels for hidden sources.
Eat Nutrient-Dense Foods: Add liver (1-2 oz/week), bone broth, and organic veggies to support gut repair. Aim for 80-90% nutrient-dense meals.
Balance Your Microbiome: Include prebiotics (garlic, onions) and probiotics (yogurt, sauerkraut) to restore gut bacteria.
Prioritize Sleep: Aim for 7-8 hours nightly to stabilize your circadian rhythm.
Manage Stress: Try 10 minutes of deep breathing or yoga daily to lower cortisol.
Limit Medications: Use NSAIDs or antibiotics only when necessary. Ask about gluten-free alternatives.
Test for Hidden Triggers: Work with a practitioner to test for SIBO, infections, hormones, or toxins via stool, blood, or urine tests.
Support Detox: Boost glutathione with NAC or foods like broccoli. Address constipation with fiber and hydration.
Avoiding Overwhelm
It’s easy to fall into the “Google death spiral,” researching every trigger until you’re overwhelmed. Take a deep breath—you don’t need to fix everything today. Start with what you can control (diet, sleep, stress) and work with a practitioner to tackle deeper issues like infections or toxins. My approach, detailed in A Mind of Your Own, combines testing and personalized plans to get you thriving.
Call to Action: Ready to identify your leaky gut triggers and transform your Hashimoto’s journey? Book a consultation at www.outofthewoodsnutrition.com to create a tailored plan that drains your bathtub and boosts your energy. Listen to our latest Help for Hashimoto’s podcast for more gut-healing tips, and share your trigger list in the comments below.
You’ve got this, and I’m here to guide you to vibrant health!
