Gut Health Matters: Understanding Bloating and Gas in Hypothyroidism
Bloating and gas can be frustrating and uncomfortable symptoms, especially for those managing hypothyroidism. If you’re experiencing these issues, know that you’re not alone. Many individuals with hypothyroidism deal with digestive complaints. The good news is that understanding the potential root causes can pave the way for effective solutions.
Bloating and gas are often a complex issue with potentially multi-factorial causes. Here are four main contributors to consider:
- Gas-producing foods
- Ingested air
- A damaged gut microbiome
- Altered gut motility
Gas-producing Foods
The first one is where I would start to look: are the food you are eating contributing to your symptoms?
There are certain foods that are more likely to produce gas during digestion:
- Beans and legumes
- Cruciferous vegetables like broccoli, cauliflower, and cabbage
- Onions and garlic
- Dairy products (especially if you have a lactose intolerance)
- Gluten
Start with keeping a food diary. See if you can find a correlation between what you eat and the symptoms you experience.
If you do enjoy cruciferous veggies, also try and cook it and avoid eating it raw. Often raw cruciferous veggies contain compounds that can cause gas.
You can also consider doing an elimination diet to pinpoint exactly which food is the problem. This is where you remove the foods, and then slowly re-introduce each food one by one and then see which one (or more) causes symptoms.
Ingested Air
One seemingly simple factor that can lead to excess gas is ingested air. This happens when you swallow air, often unconsciously. It can happen when you sip through straws, chew gum or drink carbonated drinks.
So what can you do?
Be mindful of what you eat and drink. Don’t gulp down your food or drinks. Leave the straw and gum, and opt for non-carbonated water and herbal tea.
A Damaged Gut Microbiome
There is a community of bacteria and other microorganisms that live in your gut. They do very important work: digesting your food, supporting your metabolism and even helps with your immune system.
But when your gut is not working like it should, it can lead to gas and bloating. Some of the more common factors that can disrupt your gut microbiome include:
- A diet high in sugar, processed foods, and food additives,
- Lack of fiber, which acts like a prebiotic (food) for your gut bacteria,
- Antibiotics, while sometimes needed to treat a bacterial infection, is also very bad for your gut health,
- Alcohol can disrupt the intestinal barrier and cause gut issues,
- Food additives, such as preservatives and emulsifiers can cause gut issues.
Altered Gut Motility
Gut motility is the speed at which food moves through your digestive system.
When you have an underactive thyroid, it can slow down this process, which means that food then build up in your intestine. The undigested food can then lead to gas and bloating, and it can also cause constipation, which then worsens the situation as the bacteria then have even more time to ferment.
So what can you do to help improve your gut motility?
First step is always to make sure that you have the optimal amount of thyroid hormones in your body. This means that you must do the full range of thyroid blood tests, and work with a doctor who get your thyroid hormones level optimal.
Second, eat foods that are high in fibre (whole-grains, fruits and vegetables). If you have been eating highly processed foods, slowly start to add more fruits and vegetables to your daily meals.
Then, consider taking digestive enzymes. Digestive enzymes may help improve the breakdown and absorption of nutrients.
In Closing
Gas, bloating, and constipation can make life uncomfortable. If you are experiencing persistent or severe bloating and gas, it is essential to consult with a healthcare professional to rule out any underlying medical conditions. They can help you identify the root cause of your symptoms and develop a personalized treatment plan.