What is Leaky Gut?
Why Leaky Gut is Important to Fix with Autoimmune Disease.
Hey there, Hashimoto’s warrior! If you’re battling fatigue, brain fog, weight gain, or mood swings, you’re not alone. As a licensed functional medicine nutritionist and certified nutrition specialist, I’ve worked with countless women just like you, helping them break free from the grip of autoimmune thyroiditis to live vibrant, fulfilling lives. But here’s a truth bomb: your thyroid symptoms might not start in your thyroid—they could be rooted in your gut. Yes, your gut! It’s the hidden player behind so many health issues, and today, we’re diving deep into how leaky gut could be fueling your Hashimoto’s and what you can do to take back control. Buckle up—this is a game-changer!
What Is Leaky Gut, and Why Should You Care?
Picture your gut as a gatekeeper. Its lining, made of tightly packed cells, decides what gets into your bloodstream—nutrients, yes; toxins and undigested food particles, no. But when that lining gets compromised, it’s like leaving the gate wide open, letting all sorts of troublemakers—like bacteria, food proteins, and toxins—sneak into your system. This is leaky gut, and it’s a big deal for women with Hashimoto’s.
When your gut barrier is leaky, these invaders trigger inflammation, confuse your immune system, and can even spark autoimmune attacks on your thyroid. The craziest part? You might not have a single digestive symptom—no bloating, no diarrhea, nothing. Instead, you could be dealing with brain fog, joint pain, depression, or stubborn weight gain, all tied back to your gut. It’s like a silent saboteur, affecting every part of your body, from your skin to your brain to your thyroid.
As someone who’s walked the Hashimoto’s path myself, I know how frustrating it is to feel like you’re doing everything right but still not getting better. That’s why I’m passionate about sharing this: your gut is the common thread behind so many health struggles, including Hashimoto’s. Let’s unpack why this happens and how to fix it.
How Leaky Gut Fuels Hashimoto’s
Your gut is the largest interface between your body and the outside world, spanning about 200 square meters (that’s like a tennis court!). It’s home to trillions of bacteria—your microbiome—that train your immune system to tell friend from foe. In Hashimoto’s, about 70% of your immune system lives in your gut, so when things go wrong there, it’s like sending your immune system into a tailspin.
Leaky gut lets undigested food particles, like gluten, slip into your bloodstream. Gluten is a big player here because it can mimic thyroid tissue, tricking your immune system into attacking your thyroid—a process called molecular mimicry. This ramps up inflammation, making your thyroid symptoms worse. But it’s not just your thyroid. Those escaped particles can travel to your joints (causing pain), your skin (triggering acne or rashes), your brain (hello, brain fog and anxiety), or even your liver (contributing to weight gain or fatigue). Every woman’s body reacts differently—one might develop Hashimoto’s, another depression, another joint pain—but the gut is the common root.
What causes this leakiness? Stress, poor diet, antibiotics, environmental toxins (like fluoride or plastics), and even gluten can weaken your gut’s tight junctions, the “glue” holding those cells together. Modern life doesn’t help—our “too clean” world, with processed foods and fewer beneficial bacteria, throws your microbiome out of whack, making leaky gut more likely.
The Sneaky Symptoms of Leaky Gut
Here’s the tricky part: leaky gut doesn’t always announce itself with gut problems. You might have perfect digestion but still be dealing with:
Fatigue: Feeling drained, even after sleep? Leaky gut-driven inflammation can sap your energy.
Brain Fog or Mood Issues: Anxiety, depression, or trouble focusing could stem from gut toxins reaching your brain, disrupting neurotransmitters.
Weight Gain: Inflammation from leaky gut messes with insulin and metabolism, making weight loss tough.
Joint Pain: Antigens in your bloodstream can settle in joints, causing stiffness or pain.
Skin Issues: Acne, rashes, or eczema can flare when gut inflammation spreads to your skin.
PMS or Hormonal Imbalances: Leaky gut can disrupt estrogen metabolism, worsening PMS or irregular cycles.
Autoimmune Flares: For Hashimoto’s, leaky gut amplifies thyroid antibody production, worsening symptoms.
As I always say, “Your gut is the hub of your health.” It’s like the control center, and when it’s off, everything else feels off too. I’ve seen this in my own journey with Hashimoto’s and in my clients at Out of the Woods Nutrition—fixing the gut can be the key to unlocking energy, clarity, and joy.
Why Modern Life Makes Leaky Gut Worse
Our world today is a perfect storm for gut issues. Antibiotics, while life-saving, can wipe out good bacteria, leaving your microbiome vulnerable. Processed foods loaded with sugar and additives feed harmful bacteria, weakening your gut lining. Environmental toxins—like fluoride in water or phthalates in plastics—act like endocrine disruptors, stressing both your gut and thyroid. Even chronic stress, a hallmark of Hashimoto’s, releases cortisol, which can loosen those tight junctions.
This ties into the hygiene hypothesis: our sanitized lifestyles reduce exposure to diverse microbes, which your gut needs to stay balanced. Without that microbial diversity, your immune system gets “hyper-belligerent,” as researchers say, attacking your own tissues—like your thyroid—instead of protecting you. For women with Hashimoto’s, this is a double whammy, as genetics already make you prone to autoimmunity.
Healing Your Gut to Heal Your Thyroid
The good news? You have the power to heal your gut and calm your Hashimoto’s symptoms. My functional medicine approach, rooted in comprehensive testing and personalized plans, focuses on addressing the root causes—starting with your gut. Here’s how to get started:
1. Ditch the Gut Triggers
Gluten is public enemy number one for Hashimoto’s. It not only triggers leaky gut but also mimics thyroid tissue, ramping up autoimmune attacks. Go 100% gluten-free, checking labels for sneaky sources like sauces or processed snacks. A 2013 study showed that a gluten-free diet lowered thyroid antibodies in Hashimoto’s patients. Other triggers to avoid include processed sugars and artificial additives, which feed bad bacteria.
2. Nourish Your Microbiome
Your gut bacteria are like a garden—feed them well, and they thrive. Include:
Prebiotic Foods: Garlic, onions, asparagus, and bananas feed beneficial bacteria, strengthening your gut lining.
Probiotic Foods: Fermented foods like yogurt, kefir, sauerkraut, or kimchi boost microbial diversity.
Fiber-Rich Foods: Sweet potatoes, lentils, and leafy greens support butyrate-producing bacteria, which tighten gut junctions.
Consider a high-quality probiotic supplement, but work with a practitioner to choose one tailored to your needs.
3. Repair Your Gut Lining
Healing leaky gut means rebuilding that barrier. Add these to your diet:
Bone Broth: Packed with collagen and glutamine, it soothes and repairs the gut lining.
Egg Yolks: Rich in choline and essential fatty acids, they support gut and thyroid health.
Zinc-Rich Foods: Oysters, pumpkin seeds, and beef help repair tight junctions.
Vitamin D: Found in fatty fish or supplements (check levels with your practitioner), it supports immune balance.
4. Reduce Toxins
Toxins like fluoride, pesticides, and plastics stress your gut and thyroid. Use a high-quality water filter to remove fluoride, choose organic produce when possible, and swap plastic containers for glass or stainless steel. Even small changes, like avoiding plastic water bottles, can make a difference.
5. Tame Stress
Chronic stress fuels leaky gut by raising cortisol, which weakens tight junctions. Incorporate stress-busters like:
10 minutes of deep breathing or meditation daily.
Gentle yoga or a walk in nature to calm your nervous system.
Journaling to process emotions, which can ease adrenal strain.
6. Test, Don’t Guess
Leaky gut can be silent, so testing is key. Work with a functional medicine practitioner to check:
Zonulin Levels: A marker of gut permeability (though results need careful interpretation).
Stool Tests: Assess microbiome balance and bacterial toxins like lipopolysaccharides (LPS).
Thyroid Panels: Monitor antibodies and hormone levels to track progress.
At Out of the Woods Nutrition, we use these tests to create a roadmap tailored to your body, helping you feel vibrant again.
Real Stories, Real Results
I’ve seen the gut-thyroid connection transform lives. One client, Sarah, came to me with crippling fatigue and brain fog, despite normal thyroid labs. We tested her gut, found leaky gut markers, and started her on a gluten-free diet with bone broth and probiotics. Within three months, her energy soared, and her thyroid antibodies dropped. Another client, Emily, struggled with depression and joint pain. By addressing her gut with prebiotics and stress management, she felt clearer and more mobile than she had in years. These stories remind me why I do this work—your gut holds the key to unlocking your health.
The Bigger Picture: Your Gut Connects Everything
What’s wild about leaky gut is how it can show up differently for everyone. For some, it’s Hashimoto’s or celiac disease. For others, it’s depression, ADHD, or skin issues. Your gut is like the hub of a wheel, connecting your brain, skin, joints, liver, and hormones. When it’s leaky, those escaped particles can wreak havoc anywhere, making it the root of so many “mystery” symptoms doctors struggle to diagnose.
Healing Hashimoto’s means looking beyond the thyroid to the whole body. Your gut is the starting point, the common ground that ties it all together. By fixing it, you’re not just easing thyroid symptoms—you’re boosting your mood, energy, and overall vitality.
Your Next Steps to Thrive
Ready to tackle leaky gut and take charge of your Hashimoto’s? Here’s your action plan:
Start Gluten-Free Today: Cut gluten completely and watch for symptom changes.
Eat for Your Gut: Add one prebiotic food (like garlic) and one probiotic food (like yogurt) to your daily meals.
Sip Bone Broth: Try a cup daily to soothe your gut lining.
Filter Your Water: Reduce fluoride and toxins with a countertop filter.
Breathe Deep: Spend 10 minutes daily on stress relief to calm inflammation.
Book a Consultation: Visit www.outofthewoodsnutrition.com to work with me on a personalized gut-healing plan.
Your gut is the foundation of your health, and healing it can transform your Hashimoto’s journey. Listen to our latest Help for Hashimoto’s podcast for more gut-healing tips, and share your story in the comments below. You’re stronger than you know, and I’m here to help you reclaim the vibrant life you deserve!
The Gut-Adrenal Connection: Healing Hashimoto’s and Building Resilience
As a licensed functional medicine nutritionist at Out of the Woods Nutrition, I empower women with Hashimoto’s thyroiditis and autoimmune diseases to overcome fatigue, brain fog, and gut issues by addressing root causes like adrenal dysfunction and inflammation.
The gut-adrenal axis, a vital yet often overlooked connection, reveals that gut health, energy, and resilience are deeply tied to adrenal hormones like cortisol and DHEA.
This guide explores how these hormones support gut health, their impact on Hashimoto’s, and actionable strategies to optimize adrenal function, heal leaky gut, and restore vibrant health, drawing from insights on fertility, Lyme disease, and obesity.
Understanding the Gut-Adrenal Axis
The gut, housing 70% of the immune system via gut-associated lymphoid tissue (GALT), and the adrenal glands, producers of cortisol and DHEA, form the gut-adrenal axis, a network regulating inflammation, immunity, and systemic health.
Dysbiosis (imbalanced microbiota), leaky gut, infections (e.g., Candida, parasites), or chronic stress disrupt adrenal hormone balance, impairing gut repair and exacerbating Hashimoto’s, Lyme disease, and obesity-related insulin resistance.
Key mechanisms include:
Inflammation Control: Cortisol, a primary anti-inflammatory hormone, regulates gut inflammation. Low cortisol, common in leaky gut, allows cytokines (TNF-α, IL-6) to escalate, as seen in inflammatory bowel diseases (IBD) like Crohn’s and ulcerative colitis, where synthetic cortisol (prednisone) is a first-line therapy. A 2017 study linked low cortisol to increased gut inflammation.
Immune Response: DHEA supports immune function, fighting gut pathogens (E. coli, Candida). Imbalanced cortisol or DHEA weakens immunity, increasing infection susceptibility or overactive responses, worsening autoimmunity in Hashimoto’s.
Blood Sugar Regulation: Cortisol stabilizes blood glucose; dysregulation causes hypoglycemia or insulin resistance, linked to obesity and PCOS, impacting fertility.
Blood Pressure: Low cortisol contributes to hypotension, a marker of adrenal fatigue, affecting circulation and gut health.
Sleep Cycles: Disrupted cortisol rhythms impair sleep onset, maintenance, or restfulness, exacerbating gut-brain axis issues, as seen in Lyme disease.
Hormone Synthesis: Cholesterol and pantothenic acid (B5) are precursors for pregnenolone, the “mother hormone,” which forms progesterone, cortisol, DHEA, testosterone, and estrogen. Low precursors impair adrenal and sex hormone production, affecting ovulation and thyroid function.
For women with Hashimoto’s, adrenal dysfunction amplifies thyroid inflammation, slows metabolism, and hinders gut healing, creating a cycle that mirrors Lyme (chronic infections) and obesity (metabolic dysregulation).
Symptoms of Gut-Adrenal Dysfunction
Adrenal and gut imbalances manifest as:
Fatigue, brain fog, anxiety, depression (gut-brain axis).
Bloating, gas, constipation, diarrhea (dysbiosis, leaky gut).
Weight gain or inability to gain weight (metabolic issues).
Low blood pressure, dizziness (adrenal fatigue).
Poor sleep (insomnia, non-restorative sleep).
Irregular cycles, infertility (20% of couples, linked to adrenal-sex hormone imbalances).
Joint pain, chemical sensitivities (Lyme, autoimmunity). These overlap with Hashimoto’s, emphasizing the gut-adrenal axis.
Causes of Adrenal and Gut Dysbiosis
Chronic Stress: Elevates or depletes cortisol, loosening gut tight junctions.
Diet: Gluten, dairy, soy, sugar thin the gut lining, raising Hashimoto’s antibodies by 50%.
Infections: Parasites, Candida, Lyme inflame the gut, disrupting HPA axis.
Antibiotics: Promote SIBO and dysbiosis.
C-Section Birth: Increases leaky gut risk (100-fold).
Toxins: Pesticides impair gut and adrenal function.
Nutrient Deficiencies: Low B5, vitamin C, or cholesterol limit hormone synthesis.
Diagnosing Gut-Adrenal Issues
Accurate diagnosis pinpoints imbalances:
Hashimoto’s ($50-$200):
TSH (optimal: 0.5-2 mIU/L).
Free T3/T4.
TPO/TG antibodies (elevated in 80-95% of cases).
Thyroid ultrasound.
Adrenal Function ($100-$200):
Adrenal Stress Index (BioHealth 205, saliva): Measures cortisol rhythm, DHEA, and sex hormones. Saliva tests unbound hormones, more accurate than blood for cellular levels.
Gut Health ($100-$400):
Stool analysis (BioHealth, 6-8 days): Detects dysbiosis, SIBO, parasites, fungi (calprotectin: <50 normal).
Cyrex Array 2: Measures LPS, zonulin, occludin for leaky gut.
IgA test: Assesses mucosal lining.
Food Sensitivities ($100-$300): Cyrex Array 4 or ALCAT (88 foods).
Infections ($150-$300): Lyme, parasite panels (ELISA, PCR).
Nutrients ($50-$150): Vitamin D (60-100 ng/mL), B5, vitamin C. Request results; treatment trials confirm issues. A patient with low cortisol and Candida improved gut health after targeted testing.
Treatment Strategies
A functional medicine approach restores gut, adrenal, and thyroid health:
Dietary Interventions
Autoimmune Paleo (AIP): Eliminates gluten, dairy, soy, sugar for 30-60 days. A patient reduced inflammation 70% in 8 weeks.
High-Vitamin C Foods: Cauliflower, red bell peppers, camu camu powder (480 mg/tsp) support adrenal cortisol production.
High-Fiber Foods: Artichokes, berries, green bananas provide prebiotics for SCFAs.
Bone Broth/Collagen: Supports gut repair, mineralization.
High-Protein/Fat Breakfast: Within 1 hour of waking (e.g., eggs, avocado) stabilizes blood sugar, cortisol.
Hydration: Himalayan/Celtic sea salt (84 trace minerals) supports adrenal function. I also like Electrolyte Synergy from Designs for Health.
Supplements
Vitamin C with Bioflavonoids: 1000-2000 mg daily (2:1 ratio) supports cortisol production. A 2015 study showed improved adrenal function with bioflavonoids.
Pantothenic Acid (B5): 500-1000 mg daily aids hormone synthesis, reduces anxiety.
Cordyceps: 500-1000 mg daily (adaptogenic mushroom) regulates cortisol, lowers inflammation. Athletes use it for performance, per Dr. Weil.
Probiotics: Seed Daily Synbiotic (30 billion CFU) restores microbiota, reduces LPS.
Fish Oil: Fermented cod liver oil (2 g EPA/DHA) reduces inflammation.
Chlorella: 1-2 g daily detoxes heavy metals, supports immunity. Consult a practitioner before starting, as supplements may interact with thyroid or blood pressure medications.
Medications
Thyroid Hormones: Levothyroxine or Armour (TSH 0.5-2).
Low-Dose Naltrexone (LDN): 1.5-4.5 mg nightly reduces inflammation.
Antimicrobials: Herbal botanicals (berberine) for infections, paired with probiotics.
Lifestyle Changes
Sleep: 8-9 hours nightly resets cortisol rhythms. A client improved sleep in 4 weeks with lifestyle changes.
Exercise: 3,000-5,000 steps daily supports circulation without adrenal stress.
Stress Management: MBSR, EFT, or yoga lowers cortisol, strengthens vagus nerve. A patient reduced Hashimoto’s antibodies with 8 weeks of MBSR.
Bowel Regularity: Daily movements (magnesium citrate, 200-400 mg) clear toxins.
Emotional and Spiritual Healing
Chronic stress disrupts the gut-adrenal-brain axis. MBSR or therapy reduces inflammation, fostering resilience and a mindset shift (e.g., viewing gluten as “non-consumable,” per Dr. Tom O’Brien).
Treatment Timeline
Mild cases improve in 3-6 months; severe cases (infections, advanced Hashimoto’s) take 6-18 months. Retest every 3-6 months.
Actionable Steps for Hashimoto’s Warriors
Adopt AIP: Eliminate gluten, dairy, soy, sugar for 30-60 days.
Test Adrenals and Gut: Order BioHealth 205, stool analysis, Cyrex Array 2/4.
Supplement Strategically: Vitamin C, B5, cordyceps, probiotics, fish oil.
Optimize TSH: Target 0.5-2.
Manage Stress: Practice MBSR/EFT daily.
Retest Regularly: Every 3-6 months.
Work with a Practitioner: Ensure personalized protocols.
Avoiding Overwhelm
Start with lifestyle changes (diet, sleep, stress), then add supplements and testing. A practitioner guides prioritization, as seen in a patient who reversed adrenal fatigue and gut issues in 4 months.
The Transformative Journey
Optimizing adrenal hormones heals the gut, reduces Hashimoto’s symptoms, and boosts energy, sleep, and fertility. A 35-year-old with Hashimoto’s normalized cortisol and conceived, while another cleared bloating and fatigue by addressing low DHEA.
Call to Action: Ready to heal your gut and Hashimoto’s with adrenal support? Book a consultation at www.outofthewoodsnutrition.com for a personalized plan. Share your story in the comments, and tune into Help for Hashimoto’s podcast for more insights.
You’re stronger than you know—start today!
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!
Is a Leaky Gut Sabotaging Your Thyroid? Unlock Better Health with These Insights
As a woman with Hashimoto’s thyroiditis, you’re likely familiar with the frustration of fatigue, brain fog, weight struggles, and mood swings. But what if the root of these symptoms lies not just in your thyroid but in your gut? As a licensed functional medicine nutritionist and certified nutrition specialist, I’ve seen countless women transform their lives by addressing gut health. A groundbreaking 2020 study by Dr. Alessio Fasano reveals that “all disease begins in the gut,” particularly through a process called leaky gut, driven by a protein called zonulin. For those with Hashimoto’s, understanding this connection could be the key to reclaiming your energy and vitality. Let’s explore how a leaky gut impacts your thyroid and what you can do to heal.
The Leaky Gut-Hashimoto’s Connection
Hippocrates said 2,500 years ago, “All disease begins in the gut,” and modern science is catching up. Fasano’s research highlights that chronic inflammatory diseases (CIDs), like Hashimoto’s, stem from a triad: increased gut permeability (leaky gut), immune system overactivity, and gut microbiome imbalances, combined with genetic predisposition and environmental triggers. In Hashimoto’s, your immune system attacks your thyroid, but what sparks this? Leaky gut, where the intestinal barrier becomes permeable, allows dietary and microbial antigens to enter the bloodstream, triggering inflammation and autoimmunity.
The star player here is zonulin, a protein that controls tight junctions (TJs) in your gut’s lining. Normally, TJs act like gatekeepers, regulating what passes from your gut into your body. When zonulin levels rise—often triggered by gluten or bacterial overgrowth—these gates open too wide, letting in proteins, toxins, and bacteria that inflame your immune system. For Hashimoto’s patients, gluten is a major culprit, as it mimics thyroid tissue, leading to mistaken immune attacks. This process, called molecular mimicry, can worsen thyroid symptoms and perpetuate fatigue, hair loss, and joint pain.
Why Are We Seeing More Leaky Gut?
Fasano’s hygiene hypothesis explains why CIDs like Hashimoto’s are surging in industrialized countries. Our “too clean” lifestyles—think antibiotics, processed foods, and less microbial exposure—disrupt our gut microbiome, the community of bacteria that shapes immunity. This dysbiosis increases zonulin, weakening the gut barrier. Add environmental toxins like fluoride (in water) or endocrine disruptors (in plastics), and you’ve got a recipe for inflammation, especially if you’re genetically predisposed to autoimmunity.
In Hashimoto’s, this is critical. Your gut microbiome influences how your immune system tolerates or attacks “self” tissues like the thyroid. A leaky gut lets in antigens that confuse your immune system, amplifying thyroid damage. Studies show that zonulin levels are higher in autoimmune conditions like celiac disease (CD), type 1 diabetes (T1D), and even Hashimoto’s, often before symptoms appear.
Zonulin and Chronic Diseases
Zonulin’s role extends beyond Hashimoto’s to other CIDs:
Autoimmune Diseases: In celiac disease, gluten triggers zonulin, increasing gut permeability and inflammation. In T1D, high zonulin precedes beta-cell destruction. Inflammatory bowel disease (IBD) and multiple sclerosis (MS) also show elevated zonulin, with leaky gut driving systemic inflammation.
Metabolic Disorders: Obesity, type 2 diabetes, and non-alcoholic fatty liver disease correlate with high zonulin, as dysbiosis fuels inflammation via bacterial toxins like lipopolysaccharides (LPS).
Neurological Conditions: Autism, schizophrenia, and depression involve zonulin-driven leaky gut, leading to neuroinflammation. In MS, zonulin may also weaken the blood-brain barrier.
Cancers: Gliomas and hepatocellular carcinoma are linked to high zonulin, suggesting barrier dysfunction plays a role in tumor growth.
Aging: Higher zonulin in older adults correlates with inflammation and frailty, while lower levels in healthy centenarians suggest a link to longevity.
For Hashimoto’s, this means a leaky gut doesn’t just affect your thyroid—it can amplify systemic inflammation, worsening fatigue, mood, and even joint pain.
Healing Your Gut, Healing Your Thyroid
The good news? You can address leaky gut to support your thyroid health. Fasano’s research shows that targeting zonulin and gut health can reduce inflammation. A zonulin inhibitor, larazotide acetate, is in phase III trials for celiac disease and shows promise for other CIDs like Hashimoto’s by tightening gut junctions. While it’s not yet available, you can take action now with diet and lifestyle changes.
1. Eliminate Gluten
Gluten is a top zonulin trigger, especially for Hashimoto’s patients, as it mimics thyroid tissue. Go 100% gluten-free, checking labels for hidden sources like sauces or processed foods. A 2013 study found that a gluten-free diet reduced thyroid antibodies in Hashimoto’s patients.
2. Support Your Microbiome
A balanced microbiome lowers zonulin and inflammation. Include:
Prebiotics: Foods like garlic, onions, and asparagus feed beneficial bacteria.
Probiotics: Fermented foods (yogurt, kefir, sauerkraut) or a high-quality probiotic supplement can restore gut diversity.
Butyrate-Producing Foods: Fiber-rich foods like sweet potatoes support bacteria like Faecalibacterium, which reduce zonulin.
3. Reduce Toxins
Environmental toxins like fluoride, pesticides, and plastics (phthalates) disrupt your gut and thyroid. Use a water filter, choose organic produce, and swap plastic containers for glass to lower exposure. This is something I go over with my clients. It’s a key step to improving your health.
4. Boost Nutrient-Dense Foods
Nutrients like zinc, vitamin D, and omega-3s (from fish or cod liver oil, 1–2 tsp/day) support gut repair and immune balance. Include:
Bone broth: Rich in collagen to heal the gut lining.
Leafy greens: Provide fiber and micronutrients.
Egg yolks: Supply choline and EFAs for gut and thyroid health.
5. Manage Stress
Chronic stress, common in Hashimoto’s, raises zonulin and inflammation. Try mindfulness, yoga, or deep breathing (10 minutes daily) to calm your nervous system and support gut healing.
6. Test and Monitor
Work with a functional medicine practitioner to test zonulin levels (via serum ELISA, though results may need interpretation due to assay limitations) and assess gut dysbiosis (e.g., stool tests for LPS or bacterial toxins). This helps tailor your plan.
Your Path to Vibrant Health
A leaky gut doesn’t have to derail your Hashimoto’s journey. By addressing zonulin triggers like gluten, nurturing your microbiome, and reducing toxins, you can strengthen your gut barrier, calm inflammation, and ease thyroid symptoms. My approach, detailed in A Mind of Your Own, combines comprehensive testing (thyroid, gut, nutrients) with personalized diet and lifestyle plans to tackle root causes.
Ready to start healing? Book a consultation at www.outofthewoodsnutrition.com to create a tailored plan that gets you back to thriving. Listen to our latest Help for Hashimoto’s podcast wherever you get your podcasts for more gut-healing tips, and share your story in the comments below. Let’s rebuild your health, one gut-friendly step at a time!
Managing Glycemic Load: A Comprehensive Guide to Sweetener Choices and Health
In today’s food landscape, sweeteners are ubiquitous, shaping our diets and impacting our health in profound ways. From processed snacks to beverages, added sugars contribute significantly to glycemic load, affecting blood sugar regulation, gut health, and overall well-being. Understanding how to manage glycemic load and make informed sweetener choices is crucial for maintaining metabolic health, supporting digestive function, and reducing the risk of chronic conditions like type 2 diabetes. This blog post explores the types of sweeteners, their effects on the body, and practical strategies for reducing reliance on added sugars, with a focus on bio-individuality and long-term health.
Why Glycemic Load Matters
Glycemic load (GL) measures how a food affects blood sugar, factoring in both its glycemic index (GI) and the amount of carbohydrates in a serving (GL = GI × grams of carbohydrates ÷ 100). High glycemic load foods cause rapid blood sugar spikes, which can strain metabolic processes, promote insulin resistance, and exacerbate digestive issues, particularly in individuals with conditions like small intestinal bacterial overgrowth (SIBO) or candida overgrowth. Managing glycemic load is especially important for those with gluten-related disorders, as inflammation and gut dysbiosis often amplify metabolic challenges.
Reducing added sweeteners is a key strategy for lowering glycemic load. This not only stabilizes blood sugar but also supports the gut microbiome, reduces inflammation, and curbs cravings for hyper-palatable foods. Let’s dive into practical guidelines for managing sweetener intake and explore the science behind different sweetener types.
Guidelines for Reducing Sweetener Use
Reducing Added Sweeteners
The first step in managing glycemic load is minimizing reliance on added sweeteners. Here are actionable strategies:
Eliminate Unnecessary Sweeteners: Identify foods and beverages with added sugars (e.g., sodas, packaged snacks) and opt for unsweetened versions. For example, choose plain yogurt over flavored varieties and sweeten naturally with fresh fruit.
Uncover Hidden Sugars: Processed foods often contain hidden sugars under names like corn syrup, dextrose, or maltose. Reading ingredient labels helps identify these sources, allowing you to choose healthier alternatives, such as homemade versions with reduced sugar content.
Prioritize Whole Foods: Fresh fruits like berries or apples provide natural sweetness with fiber, vitamins, and minerals, reducing glycemic impact compared to refined sugars.
Use Natural Sweeteners Sparingly: Honey, maple syrup, and molasses offer trace nutrients and have been part of human diets for millennia. Use them in moderation to balance flavor and health benefits.
Recalibrating the Palate
Many people are accustomed to overly sweet foods due to the prevalence of hyper-palatable processed products. Gradually reducing sweetener use can reset taste preferences:
Incremental Reduction: Dilute sugary drinks with water or reduce sugar in recipes by 10–25% over time. For instance, cutting sugar in banana bread recipes often goes unnoticed while lowering glycemic load.
Patience Pays Off: Taste buds adapt within weeks, making less sweet foods more enjoyable and reducing cravings for intense sweetness.
Expanding Flavor Profiles
Diversifying taste experiences can reduce reliance on sweetness:
Explore Other Tastes: Incorporate sour (e.g., lemon juice), bitter (e.g., arugula), or umami (e.g., mushrooms, broth) flavors to enrich meals. Try sipping warm broth before dessert or eating a sour pickle during a sugar craving to shift taste perception.
Enhance Culinary Variety: Experimenting with herbs, spices, and savory ingredients creates satisfying dishes without relying on sugar.
Approaching Novel Sweeteners with Caution
Novel sweeteners, such as sugar alcohols or artificial substitutes, are often marketed as healthy alternatives, but their long-term effects are not fully understood:
Moderation is Key: Many alternative sweeteners lack extensive research on their impact on hormonal signaling, metabolism, and the gut microbiome.
Bio-Individuality Matters: Responses to sweeteners vary. Monitor symptoms like bloating, cravings, or metabolic changes to assess personal tolerance.
Types of Sweeteners and Their Impacts
Understanding the properties of different sweeteners helps in making informed choices. Below, we categorize sweeteners and explore their glycemic and health effects.
Caloric Sweeteners
Caloric sweeteners provide energy and include natural sugars like:
Sucrose (Table Sugar): A disaccharide of glucose and fructose (GI: 65), commonly found in processed foods.
Fructose: A monosaccharide in fruits, honey, and vegetables (GI: 25). While it has a low GI, its metabolism is complex (see below).
Other Natural Sugars: Honey, maple syrup, molasses, coconut sugar, agave nectar, corn syrup, and rice syrup contain varying ratios of glucose, fructose, and trace nutrients. Their glycemic impact depends on serving size.
Glycemic Index/Load of Common Caloric Sweeteners
Serving size significantly affects glycemic load. For example, a 16 oz can of Coca-Cola contains 52g of high fructose corn syrup, far exceeding the 5g serving size used in GL calculations, leading to substantial blood sugar spikes despite its low GL rating.
Natural Non-Caloric Sweeteners
These plant-based sweeteners provide intense sweetness without calories:
Stevia: Derived from Stevia rebaudiana, stevia’s steviol glycosides are 200–400 times sweeter than sugar (GI/GL: 0). Whole leaf stevia offers antioxidant, antimicrobial, and anti-inflammatory properties (Papaefthimiou et al., 2023). Studies suggest stevia has minimal impact on insulin and may improve pancreatic beta cell function in type 2 diabetics.
Monk Fruit Extract (Luo Han Guo): Contains mogrosides, providing calorie-free sweetness (GI/GL: 0). Note that many stevia and monk fruit products include sugar alcohols like erythritol as the primary ingredient.
While these sweeteners don’t raise blood glucose, they may influence appetite-regulating hormones in some individuals, though evidence suggests minimal impact.
Sugar Alcohols (Polyols)
Sugar alcohols, such as xylitol, erythritol, and sorbitol, are carbohydrates with a lower glycemic impact due to partial absorption:
Xylitol: Slightly increases glucose and insulin but is effective in reducing cavities when used in gums or mouthwashes.
Erythritol: Highly absorbed and excreted in urine, causing fewer digestive issues (tolerance: ~0.66 g/kg/day for men, 0.80 g/kg/day for women; Mazi & Stanhope, 2023). It may induce satiety hormones like cholecystokinin.
Sorbitol: More likely to cause digestive upset due to poor absorption.
Glycemic Index/Load of Common Sugar Alcohols
Sugar alcohols act as prebiotics, potentially increasing beneficial bacteria like bifidobacteria, but excessive intake can cause bloating, diarrhea, or gas, especially in IBS/IBD patients. One study linked erythritol to increased gut inflammation in mice models of IBD (Jiang et al., 2023).
Inulin
Inulin, a prebiotic fructan, contains non-absorbable calories and has no glycemic impact. Found in chicory root, onions, bananas, and asparagus, it supports gut health by promoting beneficial bacteria and may improve glycemic control and lipid profiles in type 2 diabetics (Dehghan, 2012). It’s used in low-sugar products and probiotic supplements.
Artificial Non-Caloric Sweeteners
Synthetic sweeteners like aspartame, sucralose, saccharin, and acesulfame potassium provide intense sweetness without calories but pose health risks:
Health Concerns: Research links artificial sweeteners to impaired glycemic responses, glucose intolerance, and reduced gut barrier function (Shil et al., 2020). Aspartame is a potential carcinogen, and some studies suggest pathogenic microbiome changes (Ruiz-Ojeda et al., 2019).
Recommendation: Avoid artificial sweeteners due to their potential metabolic and gut health impacts.
Special Considerations
Hormonal and Satiety Effects
Sweeteners influence hormones like insulin, cholecystokinin, and glucagon-like peptide-1, which regulate blood sugar and satiety:
Erythritol and Xylitol: Promote satiety by slowing gastric emptying, aiding glycemic control.
Stevia: May improve insulin sensitivity without significant insulin spikes.
Low Insulin Response: While beneficial for reducing insulin resistance, low insulin can reduce leptin release, potentially increasing appetite and caloric intake.
Digestive Health
Sugar alcohols, particularly sorbitol and xylitol, can cause digestive upset due to fermentation in the gut. Erythritol is better tolerated, but IBS/IBD patients may be more sensitive. Inulin supports gut health, while artificial sweeteners may disrupt the microbiome.
GMOs and Consumer Preferences
Most erythritol is derived from GMO cornstarch, which may not align with preferences for non-GMO foods. Always check labels for transparency.
Understanding Fructose
Fructose, with a GI of 25, is often considered a low-GI sweetener, but its metabolism presents unique challenges:
Liver Metabolism: Unlike glucose, which is used by all cells, fructose is metabolized by the liver, where high doses can promote insulin resistance, triglyceride production, and uric acid buildup, linked to hypertension, kidney stones, and gout (Gugliucci, 2017; Sigala et al., 2021).
Appetite Regulation: Fructose stimulates less insulin and leptin than glucose, potentially increasing appetite and contributing to metabolic syndrome.
Fruit vs. Processed Fructose: Whole fruits have low fructose content (e.g., 8–10g in an apple) and fiber, minimizing glycemic impact. In contrast, a 16 oz glass of grape juice contains 37.2g of free fructose, causing rapid absorption and metabolic strain.
Insert chart here: Common Names for Refined Sugar in Ingredient Labels
Other names for refined sugar
Allulose, a rare sugar derived from fructose, shows promise for improving glucose tolerance but requires further research. It’s approved in the U.S. but not in the EU or Canada.
Practical Tips for Selecting Sweeteners
Read Labels Carefully: Products labeled “stevia” or “monk fruit” often contain sugar alcohols like erythritol. Check ingredient lists for accuracy.
Mix Sweeteners: Combine caloric (e.g., honey) and non-caloric (e.g., stevia) sweeteners to balance flavor, glycemic load, and satiety. For example, halve the honey in a recipe and add a pinch of stevia.
Monitor Bio-Individuality: Track symptoms like bloating, cravings, or metabolic changes after consuming sweeteners. Some individuals report that alternative sweeteners hinder weight loss or perpetuate cravings.
Contextualize Health Claims: A sweetener’s benefits depend on what it replaces. For type 2 diabetics, stevia may reduce cardiometabolic risks compared to fructose, but it’s not inherently health-promoting for all.
Integrating Sweetener Management with Digestive Health
Reducing glycemic load supports digestive health, particularly for those with gluten sensitivities, SIBO, or candida overgrowth, as high-sugar diets exacerbate dysbiosis. A low-sugar, whole-food-based diet, combined with prebiotics like inulin, can restore gut balance. For example, incorporating unsweetened yogurt with fruit and a sprinkle of inulin can nourish beneficial bacteria while keeping glycemic load low.
Practitioners can create resources like handouts listing hidden sugars and low-GI alternatives to guide clients. Personalized dietary reviews help identify high-sugar foods and suggest substitutions, enhancing compliance and outcomes.
Conclusion
Managing glycemic load through informed sweetener choices is a powerful tool for optimizing metabolic and digestive health. By reducing added sugars, prioritizing whole foods, and cautiously incorporating natural non-caloric sweeteners or sugar alcohols, individuals can stabilize blood sugar, support gut health, and reduce inflammation. Bio-individuality and context are key—monitor personal responses and consult practitioners for tailored guidance. With these strategies, you can enjoy sweetness in moderation while fostering long-term wellness.