Hashimoto's Disease Diet: A Thyroid-Friendly Eating Plan

Hashimoto's disease might not be a name you hear every day, but it's a common thyroid condition affecting 5 in 100 Americans. 

The immune system gets confused and attacks the thyroid gland (a butterfly-shaped gland in your neck that regulates metabolism). 

This leads to inflammation and hypothyroidism, meaning the thyroid gland doesn't produce enough hormones to keep things running smoothly.

Its symptoms can be sneaky—fatigue, weight gain, brain fog, hair thinning, and feeling cold are just a few. The good news? Diet can support overall thyroid health and symptom management as part of a comprehensive care plan.

This article demonstrates how a well-planned diet can significantly impact Hashimoto's disease and overall health.

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Understanding Hashimoto's Disease and Nutrition

Hashimoto's disease (Hashimoto's thyroiditis) is an autoimmune condition causing antibodies to damage the thyroid gland, inflammation, sometimes a goiter, and trouble making enough thyroid hormone (hypothyroidism).

Hashimoto's thyroiditis is the most common contributor to hypothyroidism in the United States. It tends to run in families and occurs more commonly among women and with aging.

Nutrition is critical in managing autoimmune disorders, including Hashimoto's disease. Studies have reported correlations between Hashimoto's thyroiditis and deficiencies in: 

• Iron
• Zinc
• Selenium
• Potassium
• Magnesium
• Copper
• Iodine (excess iodine also increases the risk of Hashimoto's disease)
• Vitamins A, C, D, and B (particularly B12 and folic acid)

According to the research, protein, dietary fiber, omega-3 fatty acids, and probiotics also benefit individuals with Hashimoto's disease.

Key Dietary Principles for Hashimoto's Management

Key dietary principles to take note of when managing Hashimoto's disease include:

• Anti-inflammatory focus: because Hashimoto's disease is an inflammatory disease, choosing anti-inflammatory foods (fruits, vegetables, fiber, omega-3s, etc.) is beneficial. 
• Balancing iodine intake: while iodine is a key nutrient needed for proper thyroid functioning, too much dietary iodine is a risk factor for Hashimoto's disease. Consult with a healthcare provider to determine the appropriate iodine intake.
• Importance of micronutrients: micronutrients critical for adequate thyroid function in people with Hashimoto's disease include selenium and other antioxidants, vitamin D, poly- and mono-unsaturated fatty acids, zinc, magnesium, iodine, iron, folic acid, and vitamin B12. 
• Gut health-thyroid function connection: studies show that a healthy gut microbiome provides beneficial effects on immune system activity and thyroid function. 

Choose a good balance of nutrient-dense foods rich in vitamins, minerals, protein, omega-3s, fiber, probiotics, prebiotics, and other key nutrients that support healthy thyroid function. 

Foods to Embrace in a Hashimoto's Diet

Foods to add to your shopping list to support thyroid health include:

• Nutrient-dense non-starchy vegetables: cucumbers, bell peppers, asparagus, celery, carrots, beets, onions, zucchini, green beans, mushrooms, and light-colored leafy greens
• Starchy vegetables: legumes, winter squash, potatoes, peas, beans, lentils, and other legumes
• Fresh fruits: bananas, apples, blueberries, blackberries, melons, kiwi fruit, oranges, grapes, and more
• Quality protein foods: grass-fed lean meats, chicken, turkey, omega-3-rich fish, seafood, eggs, legumes, nuts, seeds, dairy foods (if tolerated) or calcium-rich dairy alternatives, and protein powder (avoid milk- or soy-based if necessary)
• Healthy fats: avocados, extra-virgin olive oil, avocado oil, nuts (particularly Brazil nuts, which are a rich source of selenium), seeds, nut butter, and hummus
• Gluten-free grains and pseudo-grains: brown rice, wild rice, quinoa, and gluten-free oats
• Probiotic-rich foods: Greek yogurt, plain kefir, cottage cheese, and tempeh (in moderation)
• Beverages: water, black coffee, kombucha, and unsweetened tea
• Herbs and spices: rosemary, ginger, sage, cloves, cinnamon, turmeric, garlic, paprika, sage, tarragon, marjoram, cumin, basil, coriander, fennel, and more
• Healthy desserts: honey or dark chocolate in moderation

Dietary intervention for individuals with Hashimoto's disease is focused on optimal nutrition and immune system functioning via an anti-inflammatory meal plan.

Foods to Limit or Avoid

Foods to limit or avoid with Hashimoto's disease include:

• Gluten: Some studies suggest a gluten-free diet may support thyroid function in some individuals with Hashimoto's, as avoidance appears to enhance thyroid function and lessen inflammation. Gluten is found in wheat, rye, barley, triticale, and oats processed with wheat.
• Processed foods and added sugars: these foods are linked to inflammation and can negatively affect Hashimoto's disease management. Examples include sweets, sugar-sweetened drinks, processed meats (sausage, hot dogs, ham, deli meats, etc.), refined carbohydrates, microwavable dinners, and many other pre-packaged foods.
• Excessive iodine: iodine is needed for proper thyroid function, but excess iodine can harm people with Hashimoto's disease. Talk with your doctor before taking iodine-containing supplements, and use caution when eating high-iodine foods like bread made with iodate dough conditioner or seaweed.
• Goitrogenic Foods (in raw form): raw goitrogens increase the risk of developing a goiter on your thyroid gland. Examples include broccoli, cauliflower, kale, rape seed, Brussel sprouts, turnips, rutabaga, cabbage, soy, seaweed, millet, sorghum, lima beans, sweet potatoes, mustard seeds—and sometimes cow's milk if the animals eat goitrogens. Fortunately, cooking these foods helps destroy the goitrogens.
• Food Sensitivities: Gluten, dairy, soy, and lactose are common food sensitivities in individuals with Hashimoto's disease.
• Foods Containing Cassava (yuca): cassava chips, flour, pasta, tortillas, or other products containing cassava or tapioca may affect thyroid hormone production in sensitive individuals.
• Alcohol

To optimize thyroid function, choose fresh, whole, nutrient-dense foods whenever possible. Some people may be more sensitive to certain foods than others. 

The 7-Day Hashimoto's Diet Plan

This sample 7-day meal plan offers ideas for thyroid-supportive meals:

Day 1

Breakfast: egg, asparagus, and feta omelet with gluten-free oats

Snack: Greek yogurt topped with blackberries and nuts

Lunch: canned light tuna over romaine lettuce with sliced cucumbers and bell peppers with an olive-oil-based salad dressing

Snack: protein smoothie made with plant milk, peanut butter, and a banana

Dinner: grilled, seasoned chicken breast with quinoa and cooked broccoli

Snack (optional): celery, carrots, or sugar-snap peas dipped in hummus

Day 2

Breakfast: protein shake made with plant milk, protein powder, gluten-free oats, berries, and almond butter

Snack: cucumbers dipped in roasted red pepper hummus

Lunch: cauliflower rice bowl with chicken and bell peppers sauteed in olive oil

Snack: cottage cheese with pumpkin seeds and an orange

Dinner: baked turkey, cooked carrots, and wild rice

Snack (optional): roasted chickpeas in extra-virgin olive oil

Day 3

Breakfast: scrambled egg bake with mushrooms, black beans, and olives topped with avocados

Snack: melon with plain kefir

Lunch: cold quinoa salad with olive oil-based dressing, beets, chia seeds, and walnuts

Snack: grilled tempeh with grapes

Dinner: baked cod served with roasted potatoes and cooked carrots 

Snack (optional): non-soy plant milk and celery dipped in nut butter

Day 4

Breakfast: overnight oats made with Greek yogurt, gluten-free oats, blueberries, and chia seeds

Snack: cottage cheese topped with sunflower seeds

Lunch: salmon, quinoa, and sauteed veggie bowl with avocados

Snack: apple slices dipped in sunflower seed butter

Dinner: lean grass-fed beef with a lettuce salad, oil-based dressing, and black bean or vegetable soup

Snack (optional): gluten-free whole-grain cereal with protein-fortified plant milk

Day 5

Breakfast: egg and veggie muffins with potatoes roasted olive or avocado oil

Snack: Greek yogurt mixed with chia seeds and sliced bananas

Lunch: healthy tuna salad over a lettuce wrap or gluten-free bread

Snack: plant milk smoothie blended with blueberries and protein powder

Dinner: zucchini noodles with a dash of olive oil and herbs or spices topped with grilled chicken and parmesan cheese

Snack (optional): air-popped popcorn with nuts or seeds

Day 6

Breakfast: gluten-free whole-grain cereal topped with protein-fortified plant milk and walnuts

Snack: banana slices topped with nut butter

Lunch: shrimp and veggie kabobs with brown rice

Snack: Greek yogurt bowl with apples and sliced almonds

Dinner: grilled chicken over wild rice with cooked green beans

Snack (optional): cottage cheese

Day 7

Breakfast: Omelet with veggies and chicken (optional)

Snack: plain kefir with kiwi fruit

Lunch: Black bean burger over lettuce topped with sliced avocados

Snack: non-soy plant milk with Brazil nuts

Dinner: grilled salmon with zucchini, cooked broccoli, or green beans and lentil soup

Snack (optional): apples dipped in peanut butter or Greek yogurt with cinnamon

As a rule, fill half of each plate with non-starchy vegetables and the other half with high-protein foods and fiber-rich, thyroid-friendly carbohydrates. Add dairy foods (if tolerated) or plant alternatives and healthy fats. Aim for three meals and two to three snacks. 

To curb a sweet tooth, choose dark chocolate dipped in nut butter or honey rather than reaching for sweet treats containing added sugar.

Modify meal suggestions based on individual dietary needs, preferences, and recommendations from your healthcare provider.

Supplements and Hashimoto's Diet

Supplements to consider when following the Hashimoto's diet (only under medical supervision) include:

• Multivitamins contain iron, zinc, selenium, potassium, magnesium, copper, low amounts of iodine, and vitamins A, C, D, and B (B12 and folic acid). 
• Probiotics 
• Omega-3s
• Protein powder (not milk or soy-based)
• Myo-inositol

• Glutathione

It's also helpful to eat plant-based foods rich in fiber, protein-rich foods at each meal, and foods containing probiotics (Greek yogurt, cottage cheese, kefir without added sugar, etc.)

However, talk with your doctor about potential interactions between supplements, thyroid medications, or other medications you may take. Avoid taking dietary supplements, medicines, or foods simultaneously as thyroid medication. 

Lifestyle Factors Complementing the Hashimoto's Diet

In addition to following a Hashimoto's diet, other healthy lifestyle habits to consider include:

• Stress management techniques (yoga, tai chi, walking outdoors, meditation, mindfulness, massage, etc.)
• Regular exercise
• No smoking or excess alcohol
• High-quality sleep (aim for 7-9 hours each night)
• Healthy weight management
• Mindful eating practices

Mindful eating allows you to pay close attention to your body's hunger, satiety cues, and how you feel after eating certain foods. 

Keep a food and symptom diary or try the autoimmune protocol (AIP) diet under medical supervision to eliminate potential symptom-causing foods.

Monitoring Progress and Adjusting the Diet

Monitoring the progress of a Hashimoto's disease diet involves keeping a food and symptom journal, undergoing routine thyroid function testing, and working with a dietitian or another healthcare provider to fine-tune your diet and lifestyle.

Special Considerations

When following a Hashimoto's disease diet, there are several special dietary considerations to note.

Pregnant women, vegetarians (including vegans), and individuals with food intolerances or chronic diseases need personalized diet planning advice from a healthcare professional. Specific dietary needs vary from person to person. 

For example, you may need additional dietary supplements, specialized meal planning to prevent deficiencies or a meal plan that avoids specific foods that worsen symptoms. 

Addressing Common Challenges

Dining out with Hashimoto's disease involves careful planning and asking about potential hidden ingredients, such as gluten or soy. 

Avoid fried foods, sausages, hot dogs, other highly processed meats, sugary drinks, and desserts. Choose fresh fruits, fresh vegetables (cooked if they contain goitrogens), and baked chicken, fish, seafood, or eggs as your protein.

Maintaining a Hashimoto's diet while traveling involves bringing your own foods on road trips or carefully pre-planning vacation menus to avoid splurging on inflammation-promoting foods or drinks. 

Use mindful eating practices to avoid emotional eating, and choose dark chocolate, fruit, or honey instead of sweet treats to curb sweet cravings. 

FAQ

Here are some frequently asked questions about nutrition and Hashimoto’s.

Can diet cure Hashimoto's disease?

No. There's no cure for Hashimoto's disease. But diet can help you manage thyroid balance, lessen bothersome symptoms, and avoid complications. 

How long does it take to see improvements on a Hashimoto's diet?

You may notice the effects of a Hashimoto diet within a few weeks, if not sooner. Effects of an anti-inflammatory meal plan are often noticeable within 2-3 weeks. 

Is the autoimmune protocol (AIP) diet necessary for everyone with Hashimoto's?

No. The AIP diet isn't needed for everyone with Hashimoto's disease, but it's helpful in newly diagnosed individuals and those with continued inflammation or imbalanced gut microbiota. 

You might eliminate gluten, dairy, soy, or other foods suspected to be problematic for 4-6 weeks (or longer) and gradually add them back as directed by your provider to identify the culprits. 

Can I ever reintroduce eliminated foods?

After the elimination phase of the AIP diet, you may reintroduce eliminated foods into your meal plan under medical supervision by a doctor, dietitian, or similar healthcare provider. 

How does a Hashimoto's diet differ from other thyroid diets?

Hashimoto's diets are like other hypothyroid diets but may differ slightly because Hashimoto's disease is an autoimmune disease. You might need to restrict your diet further by avoiding gluten, dairy foods, non-fermented soy, or other potential triggers.

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Key Takeaways

• Integrative Hashimoto's disease management involves eating anti-inflammatory whole foods rich in fiber, vitamins, minerals, omega-3s, probiotics, and quality protein while avoiding highly processed foods and those that cause individualized food sensitivities. 
• Working with a dietitian or other healthcare provider is vital to personalize a Hashimoto's disease diet that matches your unique needs and lifestyle.
• Long-term dietary changes and other anti-inflammatory lifestyle interventions are highly beneficial for effectively managing Hashimoto's disease and its symptoms for a lifetime.
• Consult with a healthcare provider before making significant dietary changes, and consider working with a registered dietitian specializing in thyroid disorders for personalized guidance.

The information in this article is designed for educational purposes only and is not intended to be a substitute for informed medical advice or care. This information should not be used to diagnose or treat any health problems or illnesses without consulting a doctor. Consult with a health care practitioner before relying on any information in this article or on this website.