Do You Have Leaky Gut? Signs, Symptoms, and Testing for Hashimoto’s Warriors
Hey, Hashimoto’s warrior! If you’re struggling with fatigue, brain fog, weight issues, or mood swings, you’re not alone. 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.
One major player behind those stubborn Hashimoto’s symptoms? Leaky gut. In my previous posts, we’ve explored what leaky gut is and its triggers, but today, we’re answering a critical question: Do you even have leaky gut? We’ll dive into the research-backed signs and symptoms, how they connect to Hashimoto’s, and the latest testing options you can discuss with your practitioner. Plus, I’ll share why testing might not always be necessary and how to take action to heal your gut and reclaim your energy.
What Is Leaky Gut, and Why Does It Matter for Hashimoto’s?
Leaky gut, or increased intestinal permeability, happens when the tight junctions in your gut’s lining—those tiny gates between cells—get too loose, letting undigested food, toxins, and bacteria slip into your bloodstream. This sparks inflammation, confuses your immune system, and can trigger or worsen autoimmune conditions like Hashimoto’s. In fact, groundbreaking research by Dr. Alessio Fasano shows that leaky gut is a prerequisite for autoimmune diseases—your immune system needs a leaky gut to mistakenly attack your thyroid tissue. Whether you’re dealing with bloating or brain fog, leaky gut could be the hidden driver keeping you stuck. Let’s explore the signs and symptoms to see if it’s affecting you.
Signs and Symptoms: Do You Have Leaky Gut?
Leaky gut isn’t just about digestive issues—it can show up anywhere in your body, from your skin to your brain. Below, I’ll walk you through the most common, research-backed symptoms associated with leaky gut, especially relevant for women with Hashimoto’s. Grab a pen and paper, and mark “Yes” for each symptom you’re experiencing. This quick quiz will give you a sense of how likely leaky gut is for you, though it’s not a replacement for the in-depth assessment I offer in consultations. The more “Yes” marks you have, the higher your risk. Let’s dive into the key areas: gut, autoimmune, skin, brain, and general symptoms.
Gut Symptoms (70% of Cases)
While up to 30% of people with leaky gut have no digestive issues, most do. If you experience any of these, mark “Yes”:
Irritable Bowel Syndrome (IBS): Affects 10-15% of Americans, often a catch-all for gut issues.
Inflammatory Bowel Disease (IBD): Includes Crohn’s disease or ulcerative colitis, impacting millions.
General Gut Issues: Food sensitivities (especially gluten), chronic constipation, diarrhea, gas, bloating, burping, indigestion, or reflux.
These are big red flags for leaky gut. For example, gluten sensitivity is common in Hashimoto’s, as gluten can mimic thyroid tissue, worsening inflammation. If you’ve got any of these, leaky gut is likely a factor.
Autoimmune Conditions
Leaky gut is strongly associated with autoimmune diseases, where your immune system attacks healthy tissues. Dr. Fasano’s research suggests you can’t have an autoimmune condition without leaky gut, as it allows foreign particles to trigger immune attacks. If you have Hashimoto’s or another autoimmune condition like:
Celiac disease
Graves’ disease
Rheumatoid arthritis
Lupus
Sjögren’s syndrome
Multiple sclerosis
Type 1 diabetes Mark “Yes.” With Hashimoto’s, you’re already at high risk for leaky gut—99.9% likely, in my experience.
Skin Symptoms
The gut-skin axis is powerful. Leaky gut can cause inflammation that shows up on your skin. If you have:
Acne
Eczema
Rosacea
Psoriasis
Hives
Itchy skin
Rashes Mark “Yes.” I struggled with acne for years, and it was a clue my gut was leaky. For Hashimoto’s warriors, skin issues often signal gut-driven inflammation.
Brain Symptoms
The gut-brain connection is just as strong. Inflammation from leaky gut can cross the blood-brain barrier, affecting mood and cognition. The World Health Organization notes depression as a leading cause of disability, and research like the inflammatory cytokine model links gut inflammation to brain issues. If you have:
Chronic headaches
Brain fog
Depression
Anxiety
ADHD Mark “Yes.” These are huge red flags for leaky gut, especially in Hashimoto’s, where brain fog and mood swings are common.
General Symptoms
Leaky gut can also cause broader symptoms that make you feel lousy. If you experience:
Seasonal allergies
Chronic fatigue or low energy
Difficulty gaining or losing weight
Arthritis or joint pain
Muscle pain or achiness Mark “Yes.” These are catch-all signs that your body’s inflammation, likely from leaky gut, is taking a toll.
How Many “Yes” Marks Do You Have?
Count your “Yes” marks. If you have more than one, you’re at high risk for leaky gut. When I was at my sickest with Hashimoto’s, I had seven—bloating, fatigue, brain fog, acne, you name it. If you’ve got multiple symptoms, leaky gut is likely driving your Hashimoto’s symptoms, making you feel worse over time. Don’t worry—this is why I’m here! My approach at Out of the Woods Nutrition is to help you reverse leaky gut with personalized diet, lifestyle, and testing strategies.
Testing for Leaky Gut: Is It Worth It?
You might be thinking, “I need a test to confirm this!” I get it—when I was struggling with chronic fatigue and diarrhea, I demanded answers (hello, colonoscopy for Celiac!). Testing can validate your symptoms, but it’s not always necessary. Let’s explore two common tests you can discuss with your practitioner, along with why I often skip them in favor of action.
1. Lactulose-Mannitol Test
This urine test measures how well your gut absorbs two sugars: mannitol (small, easily absorbed) and lactulose (larger, typically not absorbed). You drink a mix of both, and urine is collected six hours later. Results show:
Low mannitol and lactulose: Suggests malabsorption.
High lactulose: Indicates leaky gut, as larger molecules are passing through.
High lactulose-to-mannitol ratio: A strong sign of increased permeability. Cost: $100-$200, depending on insurance. This test is the gold standard in research but requires a skilled practitioner to interpret, as results can vary.
2. Cyrex Labs Array 2 (Intestinal Antigenic Permeability Screen)
This newer blood or saliva test measures antibodies to:
Lipopolysaccharides (LPS): Bacterial toxins that trigger immune responses when absorbed.
Occludin and Zonulin: Proteins that regulate tight junctions. High antibodies suggest breakdown.
Actomyosin Network: A protein complex for gut barrier function. Antibodies indicate damage. Cost: $200-$300. Cyrex argues this test better reflects large-molecule permeability (like food proteins) that drive immune reactions, unlike the smaller molecules in the lactulose-mannitol test. However, it lacks extensive peer-reviewed research.
My Take on Testing
Here’s the truth: I rarely recommend leaky gut testing upfront. Why? If you have multiple symptoms from our quiz (or Hashimoto’s), you likely have leaky gut, and testing won’t change your initial treatment plan. The money is better spent on tests that pinpoint why your gut is leaky—like stool tests for infections or hormone panels. That said, testing can be useful for:
Validation: Confirming leaky gut if you need clarity.
Follow-Up: Checking if your gut is healing after diet and lifestyle changes. Work with a practitioner experienced in these tests (lactulose-mannitol or Cyrex) to ensure accurate interpretation. I prefer focusing on actionable steps first, like those in my book, A Mind of Your Own.
Your Action Plan to Start Healing
If you’ve got multiple “Yes” marks, leaky gut is likely fueling your Hashimoto’s. Here’s how to start healing:
Go Gluten-Free: Gluten triggers zonulin, worsening leaky gut and thyroid attacks. Check labels for hidden sources.
Eat Nutrient-Dense Foods: Liver (1-2 oz/week), bone broth, and organic veggies provide gut-healing nutrients like zinc and glutamine.
Support Your Microbiome: Add prebiotics (garlic, onions) and probiotics (yogurt, sauerkraut) to balance gut bacteria.
Manage Stress: Try 10 minutes of deep breathing or yoga daily to lower cortisol, which weakens your gut.
Limit Medications: Use NSAIDs or antibiotics sparingly. Ask about gluten-free options.
Consider Testing Later: Work with a practitioner to test for infections, hormones, or toxins if symptoms persist.
Track Progress: Revisit this symptom quiz in 3-6 months to see improvements.
Don’t Fall Into the Google Death Spiral
I know it’s tempting to Google every symptom and test, but don’t spiral into overwhelm! Healing leaky gut is a marathon, not a sprint. Start with what you can control—diet, stress, lifestyle—and work with a practitioner to tackle deeper issues like infections. My approach combines comprehensive testing with personalized plans to get you thriving.
Call to Action: Ready to confirm if leaky gut is driving your Hashimoto’s and start healing? Book a consultation at www.outofthewoodsnutrition.com to create a tailored plan that addresses your symptoms and boosts your energy. Listen to our latest Help for Hashimoto’s podcast for more gut-healing tips, and share your “Yes” count in the comments below.
You’re stronger than you know, and I’m here to guide you to vibrant health!
10 Reasons Autoimmune Patients Don’t Achieve Remission and How to Overcome Them
As a licensed functional medicine nutritionist at Out of the Woods Nutrition, I empower women with Hashimoto’s thyroiditis and autoimmune diseases to achieve remission, improve function, and enhance quality of life by addressing root causes like gut dysfunction, inflammation, and stress. Autoimmune diseases, such as Hashimoto’s, rheumatoid arthritis, or multiple sclerosis, are incurable, but remission is achievable with the right strategies. This guide explores 10 common reasons autoimmune patients struggle to improve, drawing from my extensive experience and insights from gut health, adrenal function, and bio-individuality. Learn how to navigate your unique autoimmune web and take control of your health journey.
Understanding Autoimmune Remission
Autoimmune diseases result from the immune system attacking the body’s own tissues due to loss of immune tolerance, triggered by foods, environmental compounds, or pathogens. Remission means reducing symptoms, slowing disease progression, and improving function, not curing the condition. Misconceptions, such as believing nutrient supplements or detoxes alone can “cure” autoimmunity, set unrealistic expectations. Effective management requires a personalized approach, addressing diet, lifestyle, and environmental factors unique to each individual, as emphasized in prior discussions on gut health and adrenal function.
10 Reasons Autoimmune Patients Don’t Improve
1. Not Taking Dietary Triggers Seriously
Autoimmune patients often have food sensitivities due to loss of immune tolerance, where the immune system mistakes food proteins for body tissues. Gluten, found in modern wheat, is a primary trigger, mimicking tissue proteins and sparking inflammation in Hashimoto’s and other conditions, even without celiac disease. Dairy, grains, eggs, soy, or nightshades may also provoke reactions, varying by individual. The Autoimmune Paleo (AIP) diet, an evolution of the elimination-provocation diet, removes these triggers for 30-60 days, reintroducing foods every three days to identify reactions. A 2019 study showed AIP reduced Hashimoto’s symptoms in 70% of patients. Failing to adhere strictly to this diet can perpetuate inflammation, as one client flared after occasional gluten exposure.
2. Diets that are too Restrictive
Conversely, overly strict diets with limited food variety harm gut microbiome diversity, critical for immune tolerance. Research links low microbial diversity to increased inflammation and worse autoimmune outcomes, as seen in prior gut-fertility discussions. Eating the same few foods daily reduces beneficial bacteria producing anti-inflammatory postbiotics like short-chain fatty acids (SCFAs). Aim for 20-30 plant-based foods weekly (e.g., berries, artichokes, green bananas) to support a diverse microbiome. A patient with rheumatoid arthritis improved joint pain by diversifying her diet after eating only five foods for months.
3. Environmental Toxin Exposure
Chemicals like BPA (plastics), pesticides, or flame retardants can trigger inflammation in sensitive individuals, worsening autoimmunity. A 2020 study linked BPA exposure to increased autoimmune flares. Everyday exposures—plastic coffee lids, microwaved plastic containers, or gas fumes—may go unnoticed. Testing (Cyrex Array 11, urinary chemical panels) identifies sensitivities, costing $100-$300. Reducing exposure (e.g., glass containers, organic produce) and supporting detoxification pathways with chlorella (1-2 g daily) or glutathione precursors (NAC, 600 mg) can help. A client reduced Hashimoto’s antibodies by switching to non-toxic household products.
4. Silent Infections
Undetected infections like Helicobacter pylori (linked to Hashimoto’s) or Epstein-Barr virus (linked to lupus) can drive autoimmunity. A low white blood cell count (WBC 4.6, as in your client’s labs) may hint at chronic infections, as noted in prior discussions. Stool analysis (BioHealth, $150-$300) or infection panels (ELISA, PCR) detect pathogens. Herbal antimicrobials (e.g., berberine) and probiotics (Seed Daily Synbiotic, 30 billion CFU) address infections while supporting gut health. A patient with lupus improved after treating asymptomatic H. pylori.
5. Poor Quality Sleep or Not Enough.
Sleep deprivation is pro-inflammatory, undermining autoimmune management. A 2018 study showed sleep loss increases cytokines (TNF-α, IL-6), worsening Hashimoto’s. Aim for 8-9 hours nightly, addressing barriers like blood sugar imbalances (low glucose, as in your client’s labs) or adrenal dysfunction (low cortisol, per gut-adrenal content). Lifestyle discipline—avoiding late-night screen time or social media—enhances sleep quality. A client with multiple sclerosis reduced fatigue by prioritizing consistent sleep schedules.
6. Circadian Rhythm Irregularity
Disrupted cortisol-melatonin balance, from inconsistent sleep-wake cycles, raises inflammation. A 2021 study linked circadian misalignment to worse autoimmune outcomes. Going to bed and waking at the same time daily stabilizes cortisol (high morning, low evening) and melatonin. Shift workers or frequent travelers, as noted in the source, struggle more with remission. A patient with Hashimoto’s improved symptoms by maintaining a 10 PM-6 AM sleep schedule.
7. Sedentary Lifestyle
Inactivity exacerbates autoimmune flares, while movement releases anti-inflammatory opioids. A 2022 study found rheumatoid arthritis patients reduced pain with moderate exercise. High-intensity interval training (HIIT), with short bursts (20-30 seconds) and rest, maximizes opioid release without overexertion, which is pro-inflammatory. Aim for 3,000-5,000 steps daily, tailored to energy levels, as in prior stress management discussions. A client with Hashimoto’s reduced brain fog with daily walks.
8. Poor Natural Opioid Responses
Beyond exercise, activities like socializing, hobbies, gratitude, or spiritual practices release opioids, dampening inflammation. A 2020 study showed positive social connections lower autoimmune activity. Toxic environments (e.g., negative online groups) or lack of purpose increase stress and flares, as seen in prior discussions on emotional healing. A patient with rheumatoid arthritis improved by joining a supportive community and practicing mindfulness-based stress reduction (MBSR).
9. Unhealthy Social Relationships
Toxic relationships—work, family, or intimate—elevate stress and inflammation, hindering remission. A 2019 study linked chronic stress to worse autoimmune outcomes. Addressing these dynamics, though challenging, is critical. Therapy or boundary-setting can help, as seen in prior emotional healing strategies. A client with Hashimoto’s reduced flares after leaving a toxic workplace.
10. Passivity in Health Management
The primary barrier to remission is passivity—relying solely on practitioners without self-advocacy. Many doctors dismiss diet, lifestyle, or environmental impacts due to limited autoimmune knowledge. Patients must seek multiple opinions, experiment with strategies, and adapt as life changes (e.g., aging, perimenopause, as in your client’s case). A team of practitioners (nutritionist, functional medicine doctor) enhances outcomes. A patient with multiple sclerosis achieved remission by actively researching and collaborating with specialists.
Actionable Steps for Remission
Adopt AIP Diet: Eliminate gluten, dairy, soy, and other triggers for 30-60 days, reintroduce every three days to identify sensitivities.
Diversify Diet: Include 20-30 plant foods weekly (berries, artichokes) for microbiome health.
Reduce Toxins: Use glass containers, avoid plastics, and support detoxification with chlorella (1-2 g daily).
Test for Infections: Order stool analysis (BioHealth, $150-$300) or infection panels (ELISA, PCR).
Prioritize Sleep: Aim for 8-9 hours nightly with consistent schedules.
Stabilize Circadian Rhythm: Maintain fixed bed/wake times.
Move Daily: Walk 3,000-5,000 steps or try HIIT, tailored to energy levels.
Boost Opioid Responses: Engage in hobbies, gratitude, or MBSR.
Address Relationships: Set boundaries or seek therapy for toxic dynamics.
Be Proactive: Work with a functional medicine practitioner, experiment, and adapt strategies.
Diagnostic Tools ($50-$400)
Thyroid Panel ($50-$200): TSH (0.5-2 mIU/L), free T3/T4, TPO/TG antibodies for Hashimoto’s.
Stool Analysis ($150-$300): BioHealth or Doctor’s Data for dysbiosis, infections.
Chemical Sensitivity ($100-$300): Cyrex Array 11 or urinary chemical panels.
Adrenal Function ($100-$200): BioHealth 205 (saliva) for cortisol/DHEA, as in prior gut-adrenal content.
Food Sensitivities ($100-$300): Cyrex Array 4 . Retest every 3-6 months to monitor progress.
Avoiding Overwhelm
Start with diet (AIP, diversity) and sleep, then add testing and lifestyle changes. A practitioner guides prioritization, as seen in a client who achieved Hashimoto’s remission in 6 months by focusing on gluten elimination and sleep.
The Transformative Journey
Addressing these barriers reduces inflammation, improves function, and enhances quality of life. A 42-year-old with Hashimoto’s achieved remission by eliminating gluten and addressing H. pylori.
I can walk with you through your health issues, helping you put the pieces of the puzzle together. Book a consultation at www.outofthewoodsnutrition.com for a personalized plan. Share your journey in the comments, and tune into Help for Hashimoto’s podcast for more insights.
You’re stronger than you know—start today!
Unlock Vibrant Health with a Nutrient-Dense Diet: Your Guide to Whole Foods
As a functional medicine nutritionist dedicated to helping women with chronic illness and thyroid issues, I’m thrilled to share the power of a nutrient-dense diet—a game-changer for energy, hormone balance, and long-term wellness. A nutrient-dense diet isn’t about restrictive eating or chasing low calories; it’s about choosing whole foods packed with vitamins, minerals, and phytonutrients to fuel your body while savoring delicious flavors. Ready to transform your plate and your health? Let’s dive into what nutrient density means, why it matters, and how to make it work for you—before you miss out on feeling your best!
What Is a Nutrient-Dense Diet?
A nutrient-dense food delivers a high amount of vitamins, minerals, and phytonutrients relative to its calories. Think broccoli over soda: one nourishes your cells, the other offers empty calories. But nutrient density isn’t just about picking the lowest-calorie foods. Calories are energy, and you need enough to thrive—whether you’re managing thyroid issues, staying active, or simply living your busy life.
A nutrient-dense diet also embraces diversity. Eating a variety of whole foods—fruits, vegetables, legumes, grains, dairy, eggs, meat, and fish—ensures you get all the essential nutrients your body can’t make on its own: 9 amino acids, 2 fatty acids, 13 minerals, 13 vitamins, and water. Plus, diverse foods provide phytonutrients (like antioxidants in berries) that fight inflammation and support your immune system.
Why It Matters: A nutrient-dense diet prevents deficiencies, boosts energy, and reduces chronic disease risk. For women with thyroid or chronic conditions, it’s a cornerstone of healing. But don’t wait until symptoms worsen—start now to build a strong foundation!
Tip: Swap processed snacks for nutrient-dense options like a handful of almonds or a colorful salad. Your body will thank you!
Whole Foods: The Heart of Nutrient Density
Whole foods are unprocessed or minimally processed, with nothing added or taken away. Examples include:
Fruits and Veggies: Apples, spinach, sweet potatoes.
Grains and Legumes: Quinoa, lentils, brown rice.
Proteins: Eggs, salmon, grass-fed beef.
Dairy: Plain yogurt, raw cheese (if tolerated).
Fats: Olive oil, avocados, nuts.
Unlike processed foods, whole foods retain their natural nutrients, making them easier for your body to absorb. They’re also more satiating thanks to protein, fiber, and healthy fats, which keep you full longer and stabilize blood sugar. Processed foods, on the other hand, often pack added sugars, sodium, and trans fats, which can harm your health over time.
Example Upgrade: Instead of a meal with plain white rice, boiled chicken, and iceberg lettuce, try:
Quinoa cooked in bone broth with grass-fed butter (more minerals and flavor).
Baked chicken thigh with skin, seasoned with herbs and sea salt (rich in protein and fats).
Mixed greens salad with olive oil dressing, tomatoes, and carrots (packed with vitamins and antioxidants).
This upgraded meal is tastier, more nutrient-dense, and keeps you satisfied longer. Don’t miss out on meals that nourish and delight—start experimenting today!
Tip: Shop the perimeter of the grocery store for whole foods and check labels to avoid added sugars or preservatives.
The Power of Diversity and Seasonality
Eating the same foods daily (like chicken and broccoli) limits your nutrient intake and risks deficiencies.
Diversity ensures you get a wide range of micronutrients and phytonutrients, adapting to your body’s changing needs—whether you’re stressed, active, or managing a health condition.
Seasonal eating adds variety and connects you to nature’s cycles. Our ancestors ate what was available—berries in summer, root vegetables in winter. Today, supermarkets offer everything year-round, but choosing seasonal foods (like pumpkins in fall or strawberries in spring) boosts nutrient content and flavor. Seasonal eating also breaks the monotony of repetitive meals, keeping your diet exciting.
Why It Matters: A diverse, seasonal diet supports your microbiome, reduces inflammation, and aligns with your body’s needs. For thyroid health, variety ensures you get iodine, selenium, and zinc from foods like seafood, nuts, and greens.
Practical Ideas:
Fall: Roast butternut squash with rosemary and pair with lentils.
Winter: Make a hearty soup with kale, beans, and bone broth.
Spring: Enjoy asparagus and strawberries in a salad with goat cheese.
Summer: Grill zucchini and salmon with fresh herbs.
Tip: Visit a farmers’ market or join a CSA (Community Supported Agriculture) to discover seasonal gems. Don’t miss out on the freshest, most nutrient-packed produce!
Source Matters: Choose Sustainable, Ethical Foods
The quality of your food impacts its nutrient density and your health. Industrial farming—monocrops, pesticide overuse, and inhumane animal conditions—depletes soil, harms ecosystems, and reduces nutrient content in produce. Factory-farmed meat and dairy often contain antibiotics and hormones, stressing your body’s detoxification systems.
Sustainable sourcing supports nutrient density and the planet:
Grass-fed, pasture-raised meat and dairy: Higher in omega-3s and vitamins.
Organic or regenerative produce: Grown in nutrient-rich soil without harmful pesticides.
Local farmers: Support small businesses and get fresher, riper foods.
Why It Matters: Ethical choices vote for a healthier food system, reduce environmental damage, and deliver more nutrients. For women with chronic illness, cleaner foods ease the body’s burden, supporting healing.
Practical Steps:
Shop at farmers’ markets or co-ops for local, sustainable foods.
Look for labels like “grass-fed,” “organic,” or “non-GMO.”
Grow herbs or veggies at home for the freshest flavors.
Tip: Start small—swap one factory-farmed item (like eggs) for a local, pasture-raised option. Don’t miss out on the chance to nourish your body and the planet!
Thoughtful Preparation Maximizes Nutrients
How you prepare food affects its nutrient content. For example:
Vitamin C (in bell peppers) is best raw, as heat destroys it. Eat fresh in salads.
Lycopene (in tomatoes) increases with cooking, so enjoy sauces or roasted tomatoes.
Broccoli: Steam lightly to preserve vitamins; consume the cooking water for extra nutrients.
Smart Cooking Tips:
Low Heat: Roast or steam instead of boiling to retain nutrients.
Healthy Fats: Pair veggies with olive oil or butter to absorb fat-soluble vitamins (A, D, E, K).
Herbs and Spices: Add turmeric, rosemary, or garlic for flavor and antioxidants.
Bone Broth: Cook grains or soups in broth for added minerals.
Don’t stress about perfect prep—variety balances losses. For example, eat raw tomatoes in summer and cooked sauces in winter. The goal is to enjoy your food while maximizing nutrients.
Example: Turn a basic salad into a nutrient powerhouse with mixed greens, avocado, walnuts, and a lemon-olive oil dressing. It’s delicious and packed with vitamins, fats, and fiber.
Tip: Try a new cooking method weekly (e.g., roasting vs. steaming carrots) to boost flavor and nutrients. Don’t miss out on meals that taste amazing and fuel your health!
Satiety: The Secret to Sustainable Eating
Nutrient-dense whole foods are naturally satiating, helping you avoid overeating or craving junk food. Here’s why:
Protein: Eggs or lentils provide bulk and trigger satiety hormones.
Fiber: Oats or apples slow digestion, keeping you full longer.
Healthy Fats: Avocado or olive oil signal fullness and stabilize blood sugar.
Unlike processed foods, which spike insulin and trigger cravings, whole foods promote steady energy and reduce snacking. This is especially helpful for thyroid health, where stable blood sugar supports hormone balance.
Example: A breakfast of oatmeal with chia seeds, berries, and almond butter keeps you full for hours, unlike a sugary cereal that leaves you hungry by mid-morning.
Tip: Build meals with protein, fiber, and fat—like salmon, quinoa, and steamed greens—to stay satisfied. Don’t miss out on feeling energized all day!
Calories and Balance: Fuel Without Fear
Switching to a nutrient-dense diet often lowers calorie intake naturally, as whole foods are less calorie-dense than processed ones. This can aid weight management and reduce inflammation, but too few calories can slow your metabolism, especially for women with thyroid issues. Aim for caloric sufficiency—enough energy to support activity, tissue repair, and hormone production.
How to Balance:
Active Women: May need 2000-2500 calories/day, with more carbs (45-60%).
Thyroid Support: 1800-2200 calories with higher protein (25-35%) and fats (30-40%).
Track Hunger: If you’re hungry or tired, add nutrient-dense calories (e.g., nuts, eggs).
Why It Matters: A nutrient-dense diet provides building blocks (amino acids, minerals) and energy for healthy bones, muscles, and organs. Don’t starve your body—fuel it properly!
Tip: Use a food journal or app like Cronometer to ensure you’re eating enough. Don’t miss out on the energy you need to thrive!
A Holistic Approach
A nutrient-dense diet is about adding delicious, whole foods—vibrant veggies, quality proteins, and healthy fats—while naturally crowding out processed junk. It’s not about restriction or guilt; it’s about nourishing your cells for vibrant health. For women with chronic illness or thyroid concerns, this approach boosts energy, balances hormones, and supports healing. Don’t wait to feel your best—start today and join my personalized coaching to unlock your health potential before spots fill up!
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!