THYROID HEALTH ARTICLES
Explore Thyroid-Friendly Tips, Tools, Recipes, and Real Talk for Fatigue, Brain Fog, & Hormone Balance.
From food and supplements, to testing and mindset - these articles are written to help women with underactive thyroid of Hashimoto's finally get the help they need to feel like themselves again.
Can Probiotics Improve Thyroid Function?
The Gut–Thyroid Link: What Probiotics Can (and Can’t) Do for Hypothyroidism
Have you ever Googled “best probiotic for your or thyroid health” or felt frustrated that your thyroid medication isn’t enough to shift your symptoms?
Women with hypothyroidism and Hashimoto’s often deal with lingering symptoms like:
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Constipation
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Brain fog
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Fatigue
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Bloating
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Mood swings
…even when their thyroid labs look “normal.”
And with all the information around about the importance of gut health and links with all sorts of health issues, this is where the focus on gut health and thyroid issues come into focus.
For some women, gluten can be one of the hidden triggers aggravating gut health. In susceptible individuals, gluten may increase intestinal permeability (a.k.a. “leaky gut”), allowing undigested food particles to cross into the bloodstream and triggering immune activation. This process is strongly linked to the development and worsening of autoimmune conditions like Hashimoto’s.
That’s why many thyroid women find that removing gluten can reduce gut inflammation, support immune balance, and help stabilise their thyroid health.
If you suspect gluten may be contributing to your gut or thyroid symptoms, but aren't sure where to start, you may wish to explore my Step-by-Step to Gluten-Free in 14 Days guide. It walks you through the transition with recipes, shopping lists, and meal ideas tailored for thyroid healing.
Find out more about it → HERE
What the Research on Probiotics & Thyroid Really Shows
Here's what recent studies tell us:
A 2024 meta-analysis found that probiotics don’t significantly change TSH, free T4 or T3 levels in hypothyroid patients .
BUT... that doesn’t mean they’re useless.
Several trials show that gut symptoms improve, including:
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Less bloating
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Improved bowel regularity (less constipation)
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Reduction in gas and abdominal pain
And it’s not just about capsules.
Fermented foods like sauerkraut, kimchi, kefir, yogurt, beet kvass, and kombucha, all naturally contain beneficial bacteria such as Lactobacillus plantarum, Bifidobacterium longum, and even yeast-based strains like Saccharomyces boulardii.
These traditional foods have been used for centuries to support gut and immune health, and modern research now shows they can help:
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Improve digestion and regularity
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Support mineral absorption (especially zinc, selenium, iron, which are crucial for thyroid function)
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Enhance mood and calm the nervous system
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Strengthen immune defences and gut lining integrity
Many thyroid women find that adding fermented foods to their meals, even just ¼ to ½ cup a day helps ease bloating, improve bowel regularity, and reduce that “wired but tired” feeling that comes with gut–brain dysregulation. If you're new to fermented foods, start with a teaspoonful first and gradually increase.
If you’re not sure where to start, sauerkraut and kimchi are easy to add to cooked meals as a condiment. Kefir and yogurt work well in smoothies or dressings, and small glasses of kombucha or beet kvass can support digestion and stable energy throughout the day.
Some research also suggests probiotics:
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Modulate immune function (this is key for autoimmune thyroid issues like Hashimoto’s)
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Support absorption of minerals like zinc, selenium and iron, which are all crucial for thyroid hormone production
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Improve mood and anxiety via the gut–brain axis, which often overlaps with thyroid symptoms
So while your TSH might not budge, your symptoms and quality of life often do.
And here’s the thing, autoimmune thyroid issues like Hashimoto’s can be fuelled by chronic low-grade inflammation. This is where dietary shifts can really help.
The Autoimmune Protocol (AIP) is one of the most studied elimination approaches for calming immune overactivation. By removing key inflammatory triggers (including gluten, grains, dairy, soy, and seed oils), many women experience significant improvements in fatigue, joint pain, skin issues, and gut health.
In my opinion and clinical experience, this is not a forever way of eating. Rather it's designed to reduce inflammation and damage to your thyroid gland, and you can gradually add more foods back in to your individual tolerance.
If you've been diagnosed with Hashimoto's and are fed trying to figure out what on earth you can eat, check out my 7-Day AIP Meal Plan for ready-made thyroid-friendly recipes. You can also grab yourself a free list of AIP friendly snacks here.
The Gut–Brain–Thyroid Axis (What You Won’t Hear at Your GPs)
Your thyroid doesn't work in isolation. It's in constant communication with:
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Your gut (via nutrient absorption and immune cells)
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Your brain (via the hypothalamus–pituitary–thyroid axis)
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Your nervous system (think: stress, mood, vagus nerve)
So when your gut is inflamed, don't work properly, or your good gut bugs are imbalanced, your thyroid certainly feels it.
Here’s how probiotics may support this network:
Brain fog and tiredness: Certain strains (like Lactobacillus rhamnosus and Bifidobacterium longum) support GABA (calming chemical) production and calm the nervous system so you're not always in "flight, fight or freeze".
Constipation: Sluggish digestion is common in hypothyroid women. Probiotics can improve motility and gut transit time, especially strains like Lactobacillus plantarum and Saccharomyces boulardii .
Hormone conversion: While not a direct fix, healthier gut bacteria may reduce inflammation that interferes with T4 to T3 conversion. This is because about 20-40% of inactive T4 is converted to the active T3 in your gut.
Immune regulation: In Hashimoto’s, balancing the gut microbiome may reduce autoimmune signalling and support more immune tolerance.
So no, while probiotics won’t, and shouldn't replace your thyroid medication, they may help your body use thyroid hormones better.
Many women find that combining gut support with nourishing meals gets better results faster. You can start with eating mostly unprocessed foods, add AIP recipes (if you have active Hashimoto's), or trial targeted probiotics; every small step you take adds up to improving your gut and thyroid symptoms.
Note that not all probiotics are created equal, and if you're taking thyroid meds, you already know that timing matters.
Here’s what you really need to know:
Don’t take probiotics at the same time as your thyroid medication.
Levothyroxine absorption is sensitive. Leave a 3–4 hour gap between your meds and probiotics .
Best strains for thyroid support:
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Bifidobacterium longum – supports mood and gut lining
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Lactobacillus plantarum – relieves constipation and inflammation
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Saccharomyces boulardii – yeast-based probiotic for immune balance, especially after antibiotics
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Lactobacillus rhamnosus GG – shown to support GABA and anxiety regulation
Synbiotics (probiotics + prebiotics) may be more effective than probiotics alone for improving quality of life in hypothyroid patients. Prebiotics which are a type of fibre we can digest, so act as food for the probiotics (good bacteria). They include foods like garlic, artichokes, leeks, asparagus, and some other fruits and veggies.
How long to take them?
You'll need to stick with it for at least 4–8 weeks to get the full benefit. And if your gut is sensitive, always start low and go slow.
If you need a simple, food-first starting place, my Step-by-Step to Gluten-Free in 14 Days is perfect for you if you suspect you are sensitive to gluten, but don't know where to start. If you're already au fait with gluten-free foods, but struggle with know what to cook, check out The Gluten-Free Recipe Vault.
Frequently Asked Questions
1. Do probiotics improve thyroid hormone levels?
Most studies show no significant change in TSH, T3 or T4, but improvements in gut symptoms, mood, and nutrient absorption can make a difference to how you feel without relying on numbers. You're more than just a number on a sheet of paper.
2. Are probiotics safe to take with thyroid medication?
Yes. Just avoid taking them at the same time. Leave a 3–4 hour gap between your prescription thyroid meds and probiotic.
3. Which probiotic strains are best for thyroid support?
Strains like Bifidobacterium longum, L. plantarum, L. rhamnosus, and Saccharomyces boulardii have the most promising evidence for gut and immune support.
4. Can probiotics reduce Hashimoto’s antibodies?
Some early research shows they may reduce TRAb in Graves’, but we don’t yet have consistent data for TPO or TgAb in Hashimoto’s. The immune benefits are still promising.
5. What if probiotics make me feel worse?
This can happen if there’s underlying SIBO, histamine issues, or you’re taking too high a dose. Work with a practitioner and consider gentler options or spore-based strains.
6.Can I get probiotic benefits from food instead of supplements?
Yes. Fermented foods like kefir, kimchi, sauerkraut, yogurt, and kombucha provide many of the same strains (plus beneficial enzymes, fibre, and phytonutrients). They also improve nutrient absorption and gut lining support. The key is to eat a variety and be consistent, and remember to start small and increase gradually to prevent bloating or digestive distress.
References
- Qinxi Shu et al. (2024) – “Effect of probiotics or prebiotics on thyroid function: a meta-analysis of eight randomized controlled trials” 2024 Jan 11;19(1):e0296733.
- Spaggiari G. et al. (2017) – “Probiotics ingestion does not directly affect thyroid hormonal parameters in hypothyroid patients on levothyroxine”. 2017 Nov 14:8:316. doi: 10.3389/fendo.2017.00316.
- Ramezani et al. (2023). The effect of synbiotic supplementation on hypothyroidism: A randomized double-blind placebo controlled clinical trial. PLos One. 2023 Feb 6;18(2):e0277213.
doi: 10.1371/journal.pone.0277213. eCollection 2023. - Karolina Zawadzka et al. (2023). Are probiotics, prebiotics, and synbiotics beneficial in primary thyroid diseases? A systematic review with meta-analysis. Annals of Agricultural and Environmental Medicine 2023, Vol 30, No 2, 217–223.
- 2019 Aug;30(8):479-490.
doi: 10.1016/j.tem.2019.05.008.Epub 2019 Jun 27.
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Toki Birch is a certified functional medicine practitioner helping women over 40 reverse underactive thyroid and bring about remission from Hashimoto’s naturally.
FOR SUPPORT ISSUES OR QUESTIONS, PLEASE EMAIL US AT SUPPORT@TOKIBIRCH.COM