Common Food Intolerances in Hashimoto’s: The Usual Culprits

Ah, Hashimoto’s! The gift that keeps on giving. If you’re in the Hashi’s club (not the fun kind, I know), you’ve probably figured out that some foods can be more frenemy than friend.

Let’s look at the usual culprits, why they might be problematic, how you can identify them and what you can do to improve the situation.

The Usual Suspects in Hashi’s Intolerances:

Here’s the list of common food intolerances for those of us with Hashimoto’s:

• Gluten
• Soy
• Dairy Thyroglobulin antibodies (TgAb)
• Corn
• Eggs
• Grains
• Nightshades
• Histamines 
• FODMAPs

The top three problematic foods I hear about most from my clients is 1) gluten 2) dairy 3) corn but I’ve seen all of the above causing dramas, mostly of the digestive variety.

Why So Sensitive?!

Sadly, it’s not as simple as claiming that Hashimoto’s is the cause of food intolerances, except possibly gluten in some cases. The root causes are varied and often a result of the circumstances that may have led to autoimmune development in the first place, for example poor gut health and chronic stress.

Those with autoimmunity in general, not just Hashimoto’s disease which is only one type of autoimmune disease, are more likely to suffer with food intolerances.

Here are some of the behind the scenes reasons why you might have food intolerances:

• Compromised gastrointestinal health: low microbial diversity in the gut, gastrointestinal inflammation, sluggish digestion, poor gut barrier function (AKA leaky gut), lowered enzyme, bile and stomach acid production. Nutrient deficiencies play a role here.
• Disordered immune function Your immune system is on high alert, misinterpreting harmless foods as villains. This is particularly true for gluten in Hashimoto’s disease due to a case of mistaken identity. If this is news to you please check out this blog. Not to mention the fact that you have antibodies on the thyroid-cell war path.
• Inflammation: Usually stemming from the gut but of course your thyroid will be inflamed in Hashi’s too. When you’re already inflamed eating foods you’re intolerant to only stokes the fire.
• Poor Liver Function/Liver disease: Your gut and liver work closely together to process hormones, aid digestion, detoxify and much more. One will affect the other so if your gut isn’t optimal then your liver will be struggling. Further, a deficiency of thyroid hormones as found in hypothyroidism, undermines liver function leaving you more likely to develop food intolerances.

If I were to draw a mind map of the causes of food intolerances above it would all be one big squiggly mess because they all impact one another. But the good news is that when you work on one area of your health you see improvements in other systems too. When it comes to autoimmunity and food intolerances It’s very much a chicken and egg scenario.

Symptoms That Shout “Stop Eating That!”

The list of food intolerance symptoms is quite exhaustive but here are the most common:

• Digestive drama: bloating, cramping, gas, constipation, diarrhoea, abdominal pain
• Respiratory issues: congestion, runny nose, wheezing
• Energy dips: hitting that afternoon wall hard
• Brain fog:  poor concentration, poor word recall, forgetting why you walked into a room?
• Joint pain: morning stiffness & joint pain
• Skin issues: eczema, rashes, acne, itching
• Antibodies skyrocketing: Increase of Thyroglobulin (TgAb) and/or Thyroid peroxidase antibodies (TPOAb)

The Elimination Diet:

If certain foods are causing trouble, it’s time to look into it further. The elimination diet is the gold standard in figuring out what is causing your symptoms. There are a lot of cheap, dodgy food intolerance tests available online – don’t fall for them. A food journal is free and more accurate.

1. Cut it out: Eliminate all the suspects for two weeks. That means gluten, dairy, eggs, corn, grains, soy etc
2. Slowly reintroduce: After two weeks, add back one food at a time. Keep a diary – track how you feel and any symptoms.
3. Listen to your body: This is where the diary comes in handy. Remove offending foods temporarily while you work on the suggestions below. Some foods may be unsuitable long term such as gluten and often dairy.

Heal Your Gut

It sounds sooo simple doesn’t it? For most people this is a marathon that takes time and requires different strategies. However, your gut microbiome can shift overnight so be heartened in the knowledge that every good choice will take you one step closer to healthy gut function and a flourishing microbiome. There are a lot of small daily healthy habits that compound over time with gut health. So instead of thinking you have to embark on a detox, exist on a diet of vegetable juices or buy a colon irrigation package look to your plate and lifestyle choices.

Basic gut-healing strategies include:

• Eat anti-inflammatory foods: Think Mediterranean style
• Stay hydrated
• Ample prebiotics & fibre: onion, garlic, artichokes, asparagus, apples, oats, cocoa, seaweed, berries, legumes, leafy greens, glucomannan (konjac root) to name a few.
• Reduce or remove: Alcohol, processed foods, unnecessary antibiotics, smoking.
• Lifestyle:  A majorly underestimated factor, your gut health is negatively impacted by high stress, lack of sleep & inactivity.

Although the above is a crucial foundation for everyone, some will require a little more help. If your gut issues are life interrupting then don’t DIY or turn to Dr Google. Start with your GP for screening of bowel diseases, parasites or infections. If they can’t find anything then microbiome mapping and further GI function testing can help pinpoint the problem. I recommend & use Microba by Co-biome in clinic. You’ll need a trained practitioner to take your through the results and put together a plan to turn things around for you.

It’s not you. It’s gluten.

As someone with Hashimoto’s, the sooner you accept that gluten-free is your new normal, the better off you’ll be. And guess what? Last month’s blog was on gluten and how to give it up, read more here.

What you can do:

1. Give your gut a break for a couple of days with some easy to digest foods and start the elimination diet outlined above. Ascertain what foods are affecting you because working on histamine intolerance will look very different to FODMAPS for example. You will probably need some expert guidance. Feel free to email me for practitioner recommendations.
2. If, like many Hashimoto’s folks you are suffering with constipation (less than one bowel motions per day, hard to pass, incomplete evacuation) then my friend you’ve got to get things moving. This is crucial. All my tips here.
3. 90% of the time eat a variety of simple whole foods; animal protein, vegetables, fruit, gluten free grains, legumes, seeds, nuts, eggs, plenty of extra virgin olive oil, herbs and spices. Keep it simple.
4. Stay off the gluten

Why you shouldn’t ignore food intolerances

Eating foods that you are intolerant to will keep you trapped in cycle of gastrointestinal inflammation and you may find that with time you start reacting to more and more foods. I’ve seen clients reduced to a diet of chicken & broccoli.

Healthy weight maintenance can be difficult with low thyroid function but if you’re regularly consuming foods that do not agree with you then you’ll find it even harder.

Managing food intolerances with Hashimoto’s is all about listening to your body and making informed choices. The usual culprits—gluten, soy, dairy, and the rest—can wreak havoc on your immune system, gut health, and overall well-being. By identifying and eliminating these problem foods, you can reduce inflammation, ease symptoms, and even help with thyroid function. Healing takes time, but with the right strategies, like the elimination diet and gut support, you can feel more in control.

If you think this blog could help someone you care about please share it with them.

Tessa