By Jennifer Whitmire, MS, MEd, MH, CHES, NEP
What’s the Connection Between Thyroid and Gut Health?
Gut health significantly influences thyroid function. Your gut microbiota, the community of microorganisms residing in your digestive tract, affect the absorption of essential thyroid-related nutrients, modulate thyroid hormone metabolism, and even contribute to regulating thyroid autoimmunity.
The thyroid, through the hormones it produces, impacts the environment of the gut. The thyroid controls the speed of things happening inside your body, and that includes speeding up and slowing down digestion and absorption of nutrients. When it speeds up, nutrients move through too slowly to be absorbed, so you end up missing vital vitamins, minerals, and essential fats and proteins. When it slows down, foods and toxins stay in the digestive tract too long, and you end up reabsorbing toxins, creating sluggish bile, and getting a build-up of excess hormones.
What are Signs of a Thyroid-Gut Imbalance?
If you suspect a potential thyroid-gut imbalance, keep an eye out for various signals your body may be sending.
Firstly, consider any digestive issues that may arise, such as persistent bloating, excess gas, or irregularities in bowel movements, like constipation or diarrhea.
Fatigue and an unshakable sense of sluggishness can be indicative of an underactive thyroid, often linked to gut health. Sudden and unexplained weight changes, whether it’s an unexpected gain or loss, might be a red flag signaling underlying thyroid problems.
Additionally, watch for skin-related concerns, like dryness and persistent itchiness, as well as unexplained hair loss, which can be common symptoms associated with both thyroid and gut imbalances.
Lastly, don’t underestimate the impact on your mood. Experiencing significant mood swings, including heightened anxiety, persistent feelings of depression, or unexplained emotional responses like frequent irritability or panic attacks, can be linked to the intricate interplay between your thyroid and gut health.
If you’re recognizing any of these signs, it’s important to delve deeper to uncover the root causes and work towards achieving a harmonious balance between your thyroid and gut.
What Questions Can Help Identify the Root Cause?
- Consider your diet and lifestyle. Are you consuming foods that nurture your gut health, or are you exposing yourself to potential culprits?
- How is your stress level? High stress can disrupt both thyroid and gut balance.
- Delve into family history; thyroid issues often have genetic links.
- Do you take time for self-care?
- Do you take time to play and spend time with family and friends?
Are There Foods That May Help or Hurt Thyroid-Gut Health?
Choosing the right foods is important in promoting thyroid-gut health. Opt for foods that are abundant in nutrients such as iodine, selenium, and zinc, which are vital for optimal thyroid function.
Sea vegetables, like kelp and nori, are rich in iodine, while Brazil nuts serve as an excellent source of selenium. You can also consider incorporating sunflower seeds and pumpkin seeds into your diet to boost your intake of essential minerals.
To maintain a healthy gut, focus on fiber-rich fruits and vegetables. Pseudograins like quinoa are packed with fiber and can support a balanced gut. Embrace fermented foods such as dairy-free yogurt, kimchi, and sauerkraut to introduce beneficial prebiotics and probiotics into your system. These microorganisms help create a thriving gut environment.
In addition to iodine, selenium, and fiber, it’s important to include a variety of healthy fats in your diet. Nuts and seeds, such as almonds and flaxseeds, offer a fantastic source of these healthy fats, which play a role in supporting thyroid and gut health.
On the flip side, certain foods can potentially harm thyroid and gut health. Processed foods contain unhealthy fats, sugars, and preservatives that can lead to inflammation and negatively impact both systems.
Heated oils and fried foods can have a significant inflammatory impact on the body. When oils are heated to high temperatures for frying, especially with oils high in polyunsaturated fats like vegetable oils, they can undergo a process called oxidation. This produces harmful compounds, such as trans fats and advanced glycation end-products (AGEs), which are known to promote inflammation. Additionally, fried foods are often coated in batters or breadings that can absorb large amounts of oil during frying, adding unhealthy fats and extra calories to your diet. The consumption of these inflammatory compounds can contribute to chronic inflammation, a key driver of various health issues, including heart disease, diabetes, and autoimmune conditions.
A well-rounded, whole-foods-based diet can do wonders for promoting the health of both your thyroid and your gut.
What Lifestyle Factors Can Promote Thyroid-Gut Health?
#1 Manage Stress
I remember my MD telling me to just avoid stress. Really?! I can’t even drive home from the doctor’s office and avoid stress. Right?!
But…
Chronic stress can disrupt both thyroid function and gut health. Incorporating stress-reduction techniques like meditation, deep breathing exercises, or even taking short breaks during the day can help. Finding ways to relax and unwind is essential for maintaining balance.
Find small ways that you can stop throughout the day for a quick mental break. Do a few small breaks, pause and look around. Can you find 3 things that spark joy? Can you think of 3 things that you are grateful for? Can you just sit in silence and take a few slow breaths? These little pauses in the day let your body know that you are safe.
#2 Regular Exercise
Exercise is a fantastic way to support your thyroid and your gut. Physical activity can boost thyroid function and encourage healthy digestion. Aim for a mix of cardiovascular exercises, strength training, and flexibility work to keep your body in top shape.
#3 Prioritize Sleep
NO IFS ANDS OR BUTS!
Getting enough quality sleep is crucial! Your body needs this time to rest, repair, and maintain hormonal balance, which includes thyroid function. Aim for 7-9 hours of uninterrupted sleep each night.
Stop eating too close to bedtime (2-3 hours before bed. Turn off the computer and phone at least an hour before bed. Dim the lights after dinner. Find a bedtime routine like applying some lavender lotion, drinking a bedtime tea, taking a warm bath (NOT hot), or my new favorite is a sound machine that has a light that slowly gets darker and darker and quieter and quieter.
#4 Stay Hydrated
Adequate hydration is vital for all bodily functions, including digestion and maintaining thyroid health. Drink enough water throughout the day to stay properly hydrated. Aim for ½ your body weight in water! That may sound like a lot. Don’t drink it all at once and don’t gulp a bunch if you realize you haven’t had any all day. Find a way to slowly incorporate ¼ of your body weight by noon and the other ¼ by dinner time.
#5 Watch Your Food Choices
Diet plays a significant role in both gut and thyroid health. Incorporate fiber-rich foods like fruits, vegetables, nuts, and seeds. Fermented foods like coconut yogurt, coconut kefir, and sauerkraut can provide healthy probiotics for your gut. Be mindful of your sugar and sugary type foods.
#6 Avoid Alcohol and Caffeine
While an occasional glass of wine or cup of coffee is fine, excessive alcohol and caffeine can disrupt both your thyroid and gut. Moderation is key.
Remember that promoting thyroid-gut health is an ongoing journey. Small, consistent changes in your lifestyle can have a significant impact over time. It’s about finding a balance that works for you and your unique needs.
How Can I Make Positive Changes to Improve My Gut Thyroid Health?
It’s time to take action. If you suspect a thyroid-gut imbalance, consider partnering with a functional health expert to guide you through the process. Together, you can identify the root causes, develop a tailored plan, and make lifestyle adjustments. Remember, nurturing your gut health can have a profound impact on your thyroid health and overall well-being.
If you’re ready to take the next step in improving your thyroid-gut health, feel free to reach out. I’m here to support you on your journey to better health and vitality.
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Wholistic Jen 
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