Heal Your Gut By Removing Common Leaky Gut Triggers

Welcome to Healthy Gut Healthy Thyroid!

This is your weekly roundup of the BEST actionable steps for those people with thyroid and autoimmune thyroid conditions who want to restore their health…by healing their gut. Whether you have hyperthyroidism or Hashimoto’s you will benefit from the content in this newsletter.

In today's issue:

• Main Topic: Heal Your Gut by Removing Common Leaky Gut Triggers

• Podcast Review: 10 Thyroid Healing Tips This New Year

• Ask Dr. Eric: How can I increase stomach acid without taking supplements?

Heal Your Gut By Removing Leaky Gut Triggers

In the previous edition of the newsletter, I discussed what leaky gut is, including the four components of the gastrointestinal barrier. I also talked about how a leaky gut can play a role in the development of autoimmune conditions such as Graves’ disease and Hashimoto’s.

I briefly covered some of the causes of a leaky gut as well, and in this newsletter I want to expand on that by discussing some of the most common leaky gut triggers. Before wrapping things up, I’ll also discuss a few strategies to support gut healing.

Common Leaky Gut Triggers

Gluten. I’ve written about gluten in previous newsletters, and many people are aware of the impact this food allergen can have on gut health. As a result, some people completely avoid gluten, while others simply minimize it.

What I’ll say here is that even if you don’t feel bad when eating gluten, this doesn’t necessarily mean it isn’t having a negative effect on your gut. Gluten can increase intestinal permeability even in the absence of obvious digestive symptoms.

Alcohol. While there is some evidence suggesting potential health benefits of red wine, all forms of alcohol can increase intestinal permeability. For this reason, I recommend avoiding alcohol while actively healing the gut. Once you’re in a better state of health, you may be able to enjoy an occasional alcoholic beverage without issue.

To expand on red wine specifically, some studies show that its polyphenols may benefit the gut microbiome. However, other research shows that alcohol—including red wine—can increase intestinal permeability. So while a small amount of red wine may be tolerated by some people, if you want to play it safe, I recommend avoiding it during the gut-healing process.

Heavy metals. There is evidence that heavy metals such as mercury, cadmium, and arsenic can disrupt the gut microbiome and contribute to a leaky gut. Unlike gluten and alcohol, most people aren’t intentionally exposing themselves to heavy metals, but many also don’t do enough to minimize their exposure.

There is a good amount of research on heavy metals and gut health, so I’ll likely dedicate a future newsletter to this topic, as there is simply too much to cover here.

Microplastics. This is another topic that probably deserves its own article. While I’ve discussed microplastics in previous newsletters, exposure to these toxicants continues to be a major problem. Not only can microplastics disrupt the gut, but they can also act as endocrine disruptors.

In other words, microplastics not only can disrupt the gut microbiome and cause a leaky gut, but they can also directly disrupt thyroid function. Drinking out of plastic water bottles is a major way people are exposed to plastics, but unfortunately there are many other ways that we're exposed to microplastics.

Glyphosate. This is yet another widespread environmental toxicant that can negatively impact gut health. Similar to microplastics, it’s nearly impossible to completely avoid glyphosate exposure. That said, there are steps you can take to minimize exposure, while also supporting your body’s natural detoxification processes.

H. pylori. One of the primary concerns with H. pylori is that it can suppress stomach acid. Healthy stomach acid levels are essential for breaking down protein, minerals, and keeping microbes in check. In addition, there is evidence showing that H. pylori can increase intestinal permeability.¹

You can test for H. pylori using a stool antigen test or a urea breath test, although the GI-MAP is probably the most comprehensive test out there for H. pylori. It not only gives an actual numerical value for H. pylori (and doesn't just confirm that it's positive or negative), but also tests for virulence factors, which means that someone might be more susceptible to different clinical outcomes, such as peptic ulcers and gastric cancer.

Parasites. Certain parasites can also contribute to a leaky gut, including Giardia and Blastocystis hominis.² Stool testing can detect parasites, but as I discussed in Newsletter #40, there is no perfect stool test, and false negatives are possible.

Small intestinal bacterial overgrowth (SIBO). SIBO involves an excessive amount of bacteria in the small intestine, where bacterial levels are normally much lower. This bacterial overgrowth can damage the intestinal lining, promote inflammation, and increase intestinal permeability, especially when left unaddressed.

In Newsletter #32 I focused on SIBO, and so if this topic interests you then you might want to go back and read this. A SIBO breath test can detect SIBO. Like stool testing, this test isn't perfect, but I still recommend it if I suspect SIBO, as if someone is positive it's nice to get a baseline reading in the event you need to retest later on.

Healing the Gut Through the 5R Protocol

When it comes to gut healing, I often refer to the 5R Protocol, which consists of the following five components:

✅ Remove
✅ Replace
✅ Reinoculate
✅ Repair
✅ Rebalance

Removing leaky gut triggers clearly falls under the first “R.” However, true gut healing requires addressing all five components. Let’s take a closer look at the remaining four:

Replace. Many people benefit from replacing digestive support factors such as stomach acid, digestive enzymes, and bile salts. In some cases, dietary fiber may also need to be increased or reintroduced in a strategic way.

Reinoculate. Supporting the gut microbiome is essential, which is where prebiotics and probiotics come into play. While I often recommend these in supplement form, it’s just as important to support the microbiome through diet by eating prebiotic-rich foods and fermented foods when tolerated.

Repair. While many people take my gut-healing supplement, SMT-GI Restore, supplements aren’t the only way to repair the gut. Think of gut-healing supplements as additional support rather than a requirement. You can support gut repair by eating an anti-inflammatory diet, and you might also consider drinking bone broth—or cabbage juice if you’re vegan or vegetarian.

Rebalance. In a recent newsletter, I discussed the importance of the vagus nerve. Ideally, you want your body spending most of its time in a parasympathetic, or “rest and digest,” state. Some people achieve this through mind-body practices such as meditation or yoga. Others need to go a step further by incorporating vagus nerve exercises (such as humming, singing loudly, or vigorous gargling) and/or nervous system retraining programs.

Final Thoughts

Healing the gut isn’t about doing everything at once or striving for perfection. It starts with identifying and removing the most significant triggers that are quietly disrupting the intestinal barrier. For some people this might mean avoiding gluten or alcohol, while for others it involves addressing infections, toxic exposures, or nervous system imbalances.

The key takeaway is that a leaky gut doesn’t occur in isolation. It’s usually the result of multiple stressors acting together over time. By removing common leaky gut triggers and following a structured approach like the 5R Protocol, you give your gut—and your immune system—the opportunity to heal.

Healing Graves’ Naturally

If you have Graves’ disease or a different type of hyperthyroidism, I have two resources that you might be interested in.

Resource #1: The Healing Graves’ Naturally Substack newsletter. I released my first article on Friday January 30th, and plan on releasing a new article every Friday at 10:45am EST.

Click Here to subscribe to the Healing Graves’ Naturally newsletter

Resource #2: The Healing Graves’ Naturally Skool community. This was launched in the fall of 2025 and has over 800 members. In addition to engaging with others who have hyperthyroidism, upon joining you’ll also gain access to my Graves’ Survival Roadmap Training.

Click Here to join the Healing Graves’ Naturally Skool community

Save My Thyroid Podcast Review

I have a podcast called "Save My Thyroid", where I discuss how people with hyperthyroidism and Hashimoto's can save their thyroid and regain their health. And during each edition of this newsletter I'll briefly discuss a recent podcast episode.

In a recent podcast episode I discussed ten thyroid healing tips you can incorporate in 2026. In this episode, I share ten (10) healing priorities for Graves’ disease and Hashimoto’s to focus on as we settle into the new year. We talk about why stress management and nervous system support remain foundational, how extreme fasting can actually slow progress, and why small, consistent adjustments tend to be more sustainable and more effective than drastic changes.

I also address common questions about foods like cruciferous vegetables, explain the role of gut health through my 5R framework, and discuss why vitamin D and omega-3 levels matter. This isn’t about doing everything at once. It’s about choosing a few priorities and building from there.

If you’re starting the year looking for a steadier, more realistic approach to thyroid healing, this episode will set you straight in that direction.

Ask Dr. Eric

During every issue I'll answer a question or two that I think can benefit most people with a thyroid or autoimmune thyroid condition. If you'd like for me to consider your question for a future edition of this newsletter email your question to [email protected].

QUESTION: HOW CAN I INCREASE STOMACH ACID WITHOUT SUPPLEMENTS?

Dr. Eric, I have low stomach acid and was told to take betaine HCL, and besides being a vegan, I want to know what I can do to address the cause of the low stomach acid problem and not rely on supplementation. So how can I increase stomach acid without taking betaine HCL?

Thank you for your question! I agree 100%—the goal should always be to address the underlying cause of low stomach acid rather than relying on supplements long-term. That said, it can take time to fully resolve the issue, which is why I often recommend betaine HCl on a temporary basis.

For vegans or those wanting to avoid HCl, there are other supplement options such as bitter herbs, but let’s focus here on some natural strategies to help increase stomach acid—some of which I may expand on in a future newsletter.

Address Chronic Stress. One of the most common—and overlooked—causes of low stomach acid is chronic stress. While it’s not always possible to eliminate stress from your life, improving how you manage it can make a big difference.

I’ve covered stress in past editions, so I won’t go too deep here. But if you don’t already have a stress-reduction routine, start small. Even blocking out five minutes per day for breathing, meditation, or journaling can help regulate your nervous system and support healthy digestion. Once it becomes a habit, you can gradually increase the duration.

Check Thyroid Function. It’s important to know that hypothyroidism can reduce stomach acid production. This doesn’t mean people with hyperthyroidism or Graves’ disease can’t also have low stomach acid—but if your thyroid hormones are low, this might be a contributing factor worth exploring.

Rule Out H. pylori. H. pylori is a common bacterial infection in the stomach that can suppress stomach acid. I’ve discussed this in previous newsletters, and if you suspect H. pylori might be an issue, it can be tested using a stool test or a urea breath test.

If H. pylori is positive then I usually recommend a natural treatment approach, although there is a time and place for taking antibiotics.

Review Medications. Certain medications can significantly lower stomach acid. The most well-known are proton pump inhibitors (PPIs), which are often prescribed to reduce stomach acid intentionally. If you're currently taking a PPI or similar medication, it’s worth discussing with your healthcare provider whether it’s still necessary—and what alternatives might exist.

So while betaine HCl can be helpful short-term, it’s not your only option—especially as a vegan. Start by addressing stress, optimizing thyroid health, checking for H. pylori, and reviewing your medications. Over time, these changes can help your body naturally restore healthy stomach acid levels—no supplements required.

Additional Thyroid-Related Resources

Click Here for 10 Thyroid Healing Tips You Can Incorporate This Year (episode 231)

Click Here to access hundreds of thyroid-related articles and blog posts

Click Here to join the Graves’ disease and Hashimoto’s community

Click Here to purchase one of Dr. Eric’s thyroid-related books

Click Here to subscribe to the Healing Graves’ Naturally Substack newsletter

Click Here to work with Dr. Eric and his team

References:

(1) https://pmc.ncbi.nlm.nih.gov/articles/PMC9442937/
(2) https://www.mdpi.com/2076-0817/14/4/313

That’s a wrap