Master Ancestral Cooking Methods for Nutrient-Dense, Digestible Meals
As a functional medicine nutritionist dedicated to helping women with chronic illness and thyroid issues, I’m excited to share the transformative power of ancestral cooking and preservation methods. These time-tested techniques—developed to make food shelf-stable, nutrient-rich, and easier to digest—can revolutionize your diet. By reducing nutrient inhibitors in plants and enhancing bioavailability, you can enjoy delicious, whole foods that fuel your energy, balance hormones, and support healing. Don’t miss out on unlocking vibrant health with these simple yet powerful methods—start today and join my personalized coaching before spots fill up!
Why Plant Foods Matter—and Why Preparation Is Key
Plant foods—fruits, vegetables, grains, legumes, nuts, and seeds—are packed with vitamins, minerals, fiber, and phytonutrients, making them essential for health. However, many contain natural compounds called nutrient inhibitorsthat can block nutrient absorption or cause digestive discomfort, especially for those with thyroid issues or sensitivities. These include:
Phytates (Phytic Acid): Found in grains, legumes, nuts, and seeds. Binds to minerals like iron, zinc, and calcium, reducing absorption. A concern for mineral-deficient or plant-based diets.
Oxalates: In spinach, almonds, beets, and rhubarb. Binds calcium, potentially worsening kidney stones or calcium deficiency.
Lectins: In legumes, grains, and nightshades. May disrupt mineral absorption and gut health by binding to intestinal cells.
Glucosinolates (Goitrogens): In cruciferous veggies like broccoli or kale. Can inhibit iodine uptake if eaten raw in large amounts, a concern for thyroid health.
Tannins: In tea, coffee, wine, and chocolate. May reduce iron absorption but also offer antioxidant benefits.
Why It Matters: These compounds aren’t inherently bad—many “superfoods” like spinach or lentils contain them alongside vital nutrients. Instead of avoiding these foods, use ancestral preparation methods to reduce inhibitors and boost bioavailability, tailoring to your bio-individual needs. For women with chronic illness, this can ease digestion, improve nutrient status, and reduce inflammation.
Tip: If you experience bloating, gas, or fatigue after eating certain plants, try new preparation methods before eliminating them. Don’t miss out on their benefits!
Ancestral Preparation Methods: Soaking, Sprouting, Fermenting, and More
Our ancestors developed ingenious ways to make plant foods (and some animal products) more nutritious and digestible. These methods reduce nutrient inhibitors while enhancing flavor and shelf life. Let’s explore the top techniques:
Soaking
What It Is: Submerging grains, legumes, nuts, or seeds in water for hours (e.g., overnight). Discard the soaking water to remove inhibitors.
How It Works: Activates enzymes like phytase (breaks down phytates) and polyphenol oxidase (reduces tannins). Water-soluble inhibitors like lectins, oxalates, and goitrogens dissolve into the water.
Benefits: Increases mineral absorption (e.g., iron bioavailability from 5% to 50% in some grains). May improve protein and fiber availability. Reduces digestive discomfort.
Examples: Soak oats overnight for porridge or lentils before cooking. Add lemon juice or vinegar to enhance phytate reduction.
Caution: Over-soaking can make foods mushy. Soaking nuts may increase phytates slightly in some cases.
Why Try It: Simple and budget-friendly, soaking fits busy schedules and boosts nutrient value.
Tip: Soak beans for 12 hours, discard water, and cook for a smoother, more digestible meal. Don’t miss out on easier digestion!
Sprouting (Germinating)
What It Is: Soaking and draining grains, seeds, nuts, or legumes repeatedly over days until they sprout. Requires more time than soaking.
How It Works: Boosts phytase activity, reducing phytates by up to 87%. Produces digestive enzymes and increases nutrient levels (e.g., B12, folate, iron, zinc, vitamins A, C, E).
Benefits: Enhances mineral, protein, and fiber absorption. Reduces lectins, oxalates, and tannins. Eases digestion for sensitive stomachs.
Examples: Sprout lentils for salads or mung beans for stir-fries. Buy sprouted breads or nuts if time is short.
Caution: Requires planning and hygiene to avoid mold. Not all grains have equal phytase levels, so results vary.
Why Try It: Sprouting maximizes nutrient density, ideal for thyroid or digestive issues.
Tip: Start with soaking, then try sprouting alfalfa seeds for a nutrient-packed salad topper. Don’t miss out on supercharged nutrients!
Fermenting
What It Is: An anaerobic process where bacteria or yeast transform sugars into probiotics, acids, or alcohol. Creates foods like yogurt, kimchi, or sourdough.
How It Works: Reduces phytates, lectins, oxalates, and tannins while boosting nutrient bioavailability. Adds probiotics (support gut health) or prebiotics (feed gut bacteria).
Benefits: Improves digestion, enhances vitamin content (e.g., B vitamins), and supports microbiome health. May increase goitrogens in cruciferous veggies, so monitor if thyroid issues exist.
Examples: Make sauerkraut, enjoy miso soup, or try fermented meats like salami. Sourdough bread acts as a prebiotic.
Caution: High-histamine foods may bother sensitive individuals. Start small to avoid gas or bloating.
Why Try It: Fermented foods add flavor and gut-friendly nutrients, perfect for chronic illness management.
Tip: Add a spoonful of kimchi to rice for probiotics and flavor. Don’t miss out on a healthier gut!
Curing
What It Is: Reducing water content to extend shelf life, using salt for meats/fish (dry or wet curing) or drying for fruits/veggies.
How It Works: Inhibits bacterial growth, preserving food. Dry-cured meats or sun-dried tomatoes concentrate nutrients but increase calories and sugar.
Benefits: Extends shelf life, enhances flavor, and boosts nutrient density (e.g., more vitamins per ounce in dried fruits).
Examples: Dry-cure salmon for lox or sun-dry tomatoes for sauces. Make raisins or dried apricots.
Caution: Cured meats may contain nitrates/nitrites, linked to cancer risk in excess. Natural curing (e.g., celery-based) isn’t proven safer. Monitor intake.
Why Try It: Great for budget-conscious meal prep and nutrient-dense snacks.
Tip: Add sun-dried tomatoes to salads for a nutrient burst. Don’t miss out on shelf-stable, tasty options!
Cooking
What It Is: Applying heat via dry (grilling, roasting), wet (boiling, steaming), or mixed methods. Includes low-heat (slow cooking) to high-heat (searing).
How It Works: Reduces lectins, goitrogens, oxalates, and tannins, improving nutrient bioavailability (e.g., lycopene in cooked tomatoes). Denatures some nutrients (e.g., vitamin C).
Benefits: Enhances digestibility, reduces inhibitors, and unlocks nutrients. Slow cooking preserves more nutrients than high heat.
Examples: Steam broccoli to reduce goitrogens or slow-cook beans for better texture and absorption.
Caution: High-heat cooking (grilling, frying) forms advanced glycation end products (AGEs), which increase inflammation. Use olive oil to mitigate. Avoid cooking with low-smoke-point fats (e.g., butter at 350°F) or refined oils (e.g., canola) to prevent free radical damage.
Why Try It: Versatile and flavorful, cooking suits any lifestyle or budget.
Tip: Roast carrots at low heat with olive oil for sweetness and nutrient retention. Don’t miss out on delicious, digestible meals!
Eating Raw
What It Is: Consuming foods without cooking, like salads, sushi, or fruit.
How It Works: Preserves heat-sensitive nutrients (e.g., vitamin C, enzymes) and water content for hydration. Limited variety and harder to digest for some.
Benefits: Quick, no cooking skills needed. Supports weight management due to low calories.
Examples: Eat raw spinach in salads or enjoy fresh berries.
Caution: Raw fibers or meats increase risk of digestive issues or bacterial contamination (e.g., salmonella). May lack protein or variety for balanced nutrition.
Why Try It: Perfect for busy days or hot weather, balancing with cooked foods.
Tip: Blend a raw smoothie with kale, berries, and avocado for a nutrient-packed meal. Don’t miss out on quick, fresh options!
Choosing the Right Method for You
Each method has unique benefits, but the best choice depends on your health goals, budget, time, and digestive needs. For example:
Thyroid Issues: Steam cruciferous veggies to reduce goitrogens and soak grains to boost mineral absorption.
Digestive Sensitivity: Try sprouting or fermenting to ease bloating from beans or nuts.
Busy Schedule: Soak oats overnight or buy sprouted products for convenience.
Budget Constraints: Soak affordable lentils or cure fruits for snacks.
Signs to Adjust Preparation:
Gas, bloating, or cramps after eating? Try soaking, sprouting, or cooking.
Fatigue or low energy? Check if inhibitors are blocking minerals—use preparation methods.
Thyroid symptoms? Limit raw cruciferous veggies and ferment or cook them.
Why It Matters: Thoughtful preparation maximizes nutrient absorption, reduces discomfort, and supports long-term health. For women with chronic illness, this is a game-changer for energy and healing.
Tip: Start with one method—like soaking rice—and track how you feel. Don’t miss out on finding what works for your body!
A Holistic Approach
Ancestral cooking and preservation methods—soaking, sprouting, fermenting, curing, cooking, and eating raw—offer a powerful way to make whole foods more nutritious, digestible, and delicious. By reducing nutrient inhibitors and boosting bioavailability, you can enjoy plant-rich meals that support your unique needs, from thyroid health to digestive comfort. Don’t let digestive issues or low energy hold you back—start experimenting with these techniques today and join my personalized coaching to create a meal plan tailored to your bio-individuality, before limited spots are gone!
Decode Food Labels and Shop Smart for Your Health
As a functional medicine nutritionist specializing in supporting women with chronic illness and thyroid issues, I’m here to help you navigate the maze of food labels and make choices that nourish your body. From Certified Organic to Grass-Fed, understanding common terms—regulated, unregulated, or certified—empowers you to shop smarter, whether at a grocery store or farmers’ market. Plus, buying local and budget-friendly foods can boost your health, support your community, and protect the planet. Don’t miss out on transforming your diet and feeling vibrant—let’s dive in and start shopping with confidence before you miss the chance to unlock your best health!
Understanding Food Labels: Key Terms Explained
Food labels can be confusing, with some terms backed by strict regulations, others loosely defined, and some requiring costly certifications. Here’s a breakdown of the most common ones you’ll see:
Certified Organic / Organically Grown
What It Means: Foods grown under the National Organic Program (NOP) standards, free from synthetic fertilizers, pesticides, herbicides, or GMOs. Fields must be synthetic-free for three years before certification. Naturally derived inputs (low toxicity) are allowed.
Regulated?: Yes, by the USDA. Producers earning under $5,000/year can say “organically grown” but not “certified organic.”
Why It Matters: Organic foods reduce exposure to harmful chemicals, supporting thyroid health and reducing inflammation. They’re also better for soil and ecosystems.
Example: Organic spinach or apples.
Bioengineered / Genetically Modified Organisms (GMOs)
What It Means: Crops altered via biotechnology (e.g., splicing fish genes into tomatoes) for traits like herbicide resistance or longer shelf life. Common GMOs include soybeans, corn, canola, and sugar beets.
Regulated?: Yes, labeled as “bioengineered” under USDA rules.
Why It Matters: GMOs may disrupt gut health or increase pesticide exposure, a concern for chronic illness. Avoid them if you prioritize clean eating.
Example: Non-organic processed foods with corn syrup.
Non-GMO / GMO-Free / Non-GMO Verified
What It Means: Foods produced without genetic modification. “Non-GMO Verified” requires rigorous supply chain audits by the Non-GMO Project.
Regulated?: “Non-GMO” is unregulated; “Non-GMO Verified” is certified.
Why It Matters: Choosing non-GMO reduces GMO-related risks and supports cleaner food systems.
Example: Non-GMO verified tofu or popcorn.
Cage-Free
What It Means: Hens aren’t kept in battery cages but may still live in crowded barns without outdoor access or natural diets.
Regulated?: No, but FSIS guidelines require producers to explain the term on packaging or websites.
Why It Matters: Cage-free is a step up from caged eggs but doesn’t guarantee humane or nutrient-rich eggs. Look for “pasture-raised” for better quality.
Example: Cage-free egg cartons.
Grass-Fed / Grass-Finished
What It Means: Ruminants (e.g., cattle) eat grass. “Grass-fed” may include grain finishing; “grass-finished” means grass-only diets. American Grassfed Association certification ensures no grains, confinement, antibiotics, or hormones.
Regulated?: No, but FSIS requires clear explanations on labels.
Why It Matters: Grass-fed/finished meats are higher in omega-3s and vitamins, supporting heart and thyroid health. They’re also more humane.
Example: Grass-fed beef or bison.
Humanely Raised / Certified Humane
What It Means: Animals raised with care, access to nutritious food, clean water, and ethical handling. “Certified Humane” requires adherence to specific standards and annual inspections.
Regulated?: “Humanely raised” is unregulated but requires FSIS explanation; “Certified Humane” is certified.
Why It Matters: Ethical treatment improves animal welfare and meat quality, reducing stress hormones that can affect your health.
Example: Certified Humane chicken or pork.
Pastured / Pasture-Raised
What It Means: Poultry or pigs raised outdoors with space to forage, often supplemented with feed. Cattle are typically called “grass-fed” instead.
Regulated?: No, but FSIS requires label explanations.
Why It Matters: Pasture-raised eggs or meat are richer in nutrients like vitamin D and omega-3s, ideal for chronic illness management.
Example: Pasture-raised eggs or pork.
Tip: Always check labels for details or visit the producer’s website. Don’t miss out on choosing foods that align with your health goals—start reading labels today!
The Power of Buying Local
Buying local food—from farmers’ markets, CSAs, or direct from farms—offers big benefits for your health, community, and environment. In the U.S., fresh food travels an average of 1,500 miles, losing nutrients, flavor, and freshness while increasing contamination risks and greenhouse gas emissions.
Why Buy Local?
Fresher, Nutrient-Dense Food: Local produce is picked riper, retaining more vitamins and minerals. It lasts longer, reducing waste.
Supports Farmers: Your dollars keep small farms thriving, preserving land and diversifying crops instead of monocultures.
Boosts Local Economies: Money spent locally circulates, creating jobs and growth.
Builds Community: Connect with farmers to learn about soil quality, growing practices, or recipes, fostering trust and relationships.
Eco-Friendly: Less transport means lower carbon emissions, protecting the planet.
Examples:
Buy pasture-raised eggs from a local farm for more vitamin D and omega-3s.
Grab seasonal veggies like kale or squash at a farmers’ market for peak flavor and nutrients.
Challenges: Local food isn’t always accessible. About 23.5 million Americans live in food deserts, lacking nearby fresh food options, and 54 million face food insecurity, struggling to afford enough food. If local isn’t an option, prioritize nutrient-dense choices within your budget (more below).
Tip: Visit a farmers’ market or join a CSA to get the freshest, most nutrient-packed foods. Don’t miss out on supporting your community and eating cleaner—find a local source today!
Budget-Friendly Nutrient-Dense Shopping
High-quality food can seem expensive, but strategic choices stretch your budget while prioritizing health, especially for chronic illness or thyroid support. Here’s how to shop smart:
Affordable Protein
Cheaper Cuts: Ground beef, chuck roast, or pork shoulder are versatile, nutrient-dense, and tasty when slow-cooked or braised.
Whole Chicken: More cost-effective than parts, with bones for homemade broth rich in minerals.
Organ Meats: Liver or marrow bones are nutrient powerhouses (vitamins A, B12, iron) and budget-friendly.
Frozen Seafood: Often frozen at peak freshness, it’s affordable and rich in omega-3s.
Affordable Produce
In-Season: Cabbage, carrots, onions, apples, and squash are consistently cheap and packed with vitamins and fiber.
Frozen Veggies: Just as nutritious as fresh, they’re great for bulk buying and reducing waste.
Pulses and Grains: Lentils, beans, and brown rice are inexpensive, filling, and provide protein, fiber, and minerals.
Smart Shopping Tips
Prioritize Needs: Focus on what supports your health—more protein for energy, produce for micronutrients, or better oils (e.g., olive oil) for cooking.
Sales and Coupons: Use store flyers, digital coupons, or apps to save on staples.
Bulk Buying: Stock up on non-perishables like grains or frozen foods for cost savings.
Grow Your Own: Start with herbs or greens to add fresh nutrients cheaply.
Example Meal: Slow-cooked pork shoulder with lentils, carrots, and cabbage—affordable, nutrient-dense, and delicious, with leftovers for days.
Why It Matters: Even non-organic or non-local foods offer vitamins and minerals. Thoughtful choices maximize health benefits, no matter your budget. For thyroid or chronic illness, nutrient-dense foods reduce inflammation and support healing.
Tip: Plan weekly meals around sales and in-season produce to save money and eat well. Don’t miss out on nourishing your body affordably—start today!
Food Security and Nutrition Equity
Access to nutritious food is a challenge for many. Food security means having enough food for a healthy life, while nutrition security ensures access to foods that prevent and treat disease. Sadly, millions lack both, facing barriers like food deserts, limited transit, or low income. Retailers in these areas often stock calorie-dense, nutrient-poor foods, making healthy eating harder.
As a nutritionist, I help clients work within their means to prioritize nutrient density. This might mean choosing frozen veggies over canned, swapping soda for water, or adding beans to stretch meals. Small changes add up to big health impacts. You don’t have to be rich to eat well.
Tip: If local or organic isn’t feasible, focus on whole foods like eggs or lentils for maximum nutrients. Don’t miss out on the chance to improve your health, no matter your circumstances!
A Holistic Approach
Navigating food labels and shopping smart empowers you to choose foods that fuel your body and align with your values. Whether you’re picking organic produce, pasture-raised eggs, or budget-friendly beans, every choice matters for your health, community, and planet. For women with chronic illness or thyroid issues, nutrient-dense, clean foods are key to boosting energy and reducing symptoms. Don’t wait to feel your best—join my personalized coaching now to create a shopping and meal plan tailored to your needs, before spots fill up!
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!