Navigating Gut Troubles with Hypothyroidism: When Fiber Isn’t Always Your Friend
If you’re dealing with hypothyroidism, you’re likely no stranger to digestive woes. Constipation, heartburn, even conditions like Celiac disease, diverticulitis (those pesky inflamed pouches in your gut), and SIBO… it’s a long list, right? In fact, there are around 20 digestive issues linked to hypothyroidism (click here to read that blog post)!
The link between hypothyroidism and your gut
So, what’s the connection?
Well, your thyroid hormone plays a big role in keeping your gut happy. It helps with gut motility (how things move through your system) and stomach acid production. When your thyroid’s underactive, these processes can slow down, potentially leading to bacterial overgrowth and digestive discomfort. Studies show hypothyroidism can cause problems with movement through the gut and the activity of the stomach, small intestine, and colon.
Now, you know I’m a huge fan of a whole-food, plant-based diet. Why? Because fiber is a superstar for gut health! Plus, gut permeability, or “leaky gut,” can be a contributing factor to Hashimoto’s, that autoimmune condition where your immune system mistakenly attacks your thyroid.
So, more fiber seems like a no-brainer, right?
Not always.
What to do when your gut is inflamed
Increasing fiber isn’t always the right approach, especially when you’re battling existing gut issues like IBD (inflammatory bowel disease) or diverticulitis. In these cases, fiber can make things worse!
So, what’s a hypothyroid patient to do when their gut is acting up?
First Things First: Talk to Your Doctor
I can’t stress this enough. Always, always consult with your doctor before making significant dietary changes, especially when you’re dealing with a flare-up.
When Less Is More: Reducing Fiber During a Flare
When your gut is flaring (whether it’s from diverticulitis or IBD), sometimes you need to dial back the fiber. Think of it as giving your gut a break to heal and calm down. You don’t want to overload it with more work when it’s already struggling.
So, focus on getting through the flare first, even if it means temporarily relying on medication (again, consult your doctor!).
Working Towards Healing: Low-Fiber and Reintroduction
Work with your doctor, and maybe even a registered dietitian or nutritionist, to implement a no-fiber or low-fiber diet until the inflammation and flare have subsided. Once things are calmer, you can slowly start reintroducing fiber-rich foods to rebuild your gut’s good bacteria.
How can you support your body with nutrition? I recommend freshly made cold-pressed juices, made with a cold-press or slow masticating juicer. The juicer will remove most of the insoluble fiber, but leave the soluble fiber. Drink the juice slowly with a straw (to protect your teeth from the acidity). As your gut heals, you can then slowly reintroduce fiber back into the juice, and even start to make smoothies.
- Soluble vs. Insoluble: When reintroducing fiber, start with soluble fiber, which dissolves in water and forms a gel-like substance in the gut. Good sources include cooked fruits (like applesauce) and vegetables, chia seeds, and oats. Insoluble fiber, found in whole grains and raw vegetables, can be more irritating during a flare.
- Probiotics and Prebiotics: Talk to your doctor or nutritionist about the potential benefits of probiotics (live bacteria) and prebiotics (food for those bacteria). Certain strains may be more helpful than others, so it’s best to get personalized recommendations.
- Consider a Stool Test: Your doctor may recommend a stool test to get a clearer picture of your gut bacteria and identify any imbalances.
3 Tips to support your Gut Health
Tip #1: Listen to Your Body
This is your journey, and what works for one person might not work for you. Pay close attention to how your body responds to different foods. Keep a food journal to track your symptoms and identify potential triggers.
Tip #2: Stress Management Is Key
Don’t underestimate the impact of stress on your gut! When you’re stressed, your digestion can suffer. Incorporate stress-reduction techniques into your daily routine, such as mindfulness, yoga, spending time in nature, or whatever helps you relax.
Tip #3: Stay Hydrated!
Water is essential for proper digestion and preventing constipation. Make sure you’re drinking enough water throughout the day.
In closing
Navigating digestive issues with hypothyroidism requires a personalised approach. By working closely with your healthcare team and listening to your body, you can find a path to better gut health and overall well-being.