Hashimoto's thyroiditis, also known as Hashimoto's disease or chronic lymphocytic thyroiditis is a common autoimmune thyroid disorder characterized by chronic inflammation of the thyroid gland. It is the most common cause of hypothyroidism, or an underactive thyroid, a condition where the thyroid gland fails to produce sufficient thyroid hormones. Rarely, however, this disease can also cause hyperthyroidism or an overactive thyroid. According to experts at Cedar Sinai, Hashimoto's thyroiditis occurs when the immune system mistakenly targets and attacks the thyroid tissue, leading to gradual damage and impaired thyroid function. Experts at the National Institute of Health say that the exact cause of this autoimmune response is still unknown, but various factors such as genetic predisposition, viruses like Hepatitis C, and environmental triggers or toxins are believed to contribute to its development. 

The impact of Hashimoto's thyroiditis can be significant, as it disrupts the normal functioning of the thyroid gland, affecting the production of crucial hormones that regulate metabolism, energy levels, and overall bodily functions. Labs indicating autoimmune thyroiditis often include elevated Thyroid Stimulating Hormone (TSH) and increased thyroid peroxidase (TPO) antibody levels. Medical experts from UC San Diego note that this can result in a range of Hashimoto’s symptoms, including fatigue, weight gain, cold intolerance, depression, hair and skin changes, and muscle weakness. If left untreated, Hashimoto's thyroiditis can lead to long-term complications and may require ongoing management to maintain optimal thyroid function. Consulting a healthcare professional is crucial for accurate diagnosis, proper treatment, and effective management of this condition.

Although there’s no special diet for Hashimoto’s disease, following a generally balanced, healthy diet has been shown to help those with autoimmune conditions lead a productive lifestyle. By following a diet focused on reducing gut inflammation by consuming wholesome vegetables, fruits, and healthy fats paired with guidance from your healthcare provider, you can promote a strong immune response and support managing hypothyroidism.

In this guide, we’ll cover what you can consider when it comes to your nutrition if you’re looking to manage Hashimoto’s thyroiditis.

Diets Recommended for Hashimoto’s Disease

Apart from medication, typically given to individuals who have imbalanced hormone levels, diet and lifestyle modifications play a vital role in managing Hashimoto’s inflammation. While it’s always advisable to engage with your healthcare provider about the best treatment options and lifestyle tweaks for Hashimoto’s, we’ll dive into some nutritional guidance and highlight the best foods to eat if you have Hashimoto’s. Some clinical evidence has shown the following diets to be supportive in helping folks who have Hashimoto’s:

Autoimmune Protocol Diet

The Autoimmune Protocol (AIP) Diet was specifically designed for people with autoimmune diseases.  Bearing a striking resemblance to the paleo diet, many view the AIP as a more rigorous extension of its paleo cousin. Typically, AIP advocates the removal of potentially inflammatory and processed foods such as grains, sugar, coffee, nightshades, alcohol, eggs, legumes, nuts, seeds, oils, and any other processed food additives. AIP seeks to provide a healing reset for the body by eliminating any potential dietary triggers.

One study focused on the AIP diet and its integration into a 10-week lifestyle change program. The research indicated that the AIP diet may help reduce systemic inflammation and influence the immune system, as evidenced by a notable decrease in the mean CRP (C-reactive proteins) levels, which are commonly associated with inflammation. This suggests the AIP diet's potential role in fostering a healthier, less inflamed state in the body.

The Autoimmune Protocol diet is an elimination diet that consists of two phases: the elimination phase and the reintroduction phase. During the initial elimination phase, all food types believed to cause gut inflammation are completely excluded from the diet. While the second phase, known as the reintroduction phase, involves gradually bringing back the removed foods, one item at a time, with a waiting period of 5-7 days between each addition. This waiting period allows your body to adapt and gives you a chance to observe any symptoms that might suggest certain foods are promoting inflammation in your body.

As always, an elimination diet should be prescribed and monitored by an experienced healthcare professional.

Gluten-Free Diet

The gluten-free diet involves excluding foods that contain gluten. Gluten is found in barley, wheat, rye, and triticale. While this diet is commonly prescribed for individuals with conditions like celiac disease, gluten sensitivity, or a wheat allergy, a number of people with Hashimoto's have reported symptom alleviation when adhering to a gluten-free diet.

Since Hashimoto’s thyroiditis is an autoimmune disease, it's frequently found co-existing with other conditions such as gluten sensitivity or celiac disease. This is due to the shared autoimmune nature of these health challenges, which can lead to overlapping symptoms and dietary needs.

However, evidence has been mixed in showing whether a gluten-free diet for folks who do not have celiac disease or gluten sensitivity works in managing the autoimmune disease. One study, according to the NIH, has shown that the gluten-free diet reduced thyroid antibody titers and had a slight increase in Vitamin D levels.

Work closely with your healthcare professional to determine whether you may have a gluten sensitivity, celiac disease, gluten atoxia, or wheat allergy to determine if following an additional gluten-free diet protocol will be helpful in managing your overall thyroid health.

See some of our favorite gluten-free, vegan recipes here.

Dairy-Free Diets

People with Hashimoto's may find benefit in adopting a dairy-free diet, especially if they have been diagnosed with lactose intolerance or milk allergy, which are relatively common among those with an autoimmune condition. Dairy products contain a protein known as casein, which is known to cause inflammation in some individuals.

Similar to gluten-free, if you suspect you may have lactose intolerance, then cutting out dairy products can help alleviate gut inflammation. You can consider opting for plant-based, whole alternatives that are also AIP-friendly like coconut milk. Unfortunately, plant-based dairy products made from oat, hemp seed, almond, and flaxseed milk are not AIP-friendly and may cause irritation. We recommend consulting with your healthcare provider on whether you are able to tolerate other plant-based alternatives.

Whole-foods and Anti-inflammatory Diet

Adopting a diet rich in nutrients and whole foods can be an effective strategy for managing Hashimoto's disease. Such a diet is typically characterized by a low intake of added sugars and processed foods, putting a spotlight on consuming whole foods instead. This includes consuming leafy green vegetables, a variety of fruits, lean proteins, and healthy fats derived from sources like avocados. Don't forget to include fiber-rich and complex carbohydrate foods in your daily meals.

An anti-inflammatory diet is a dietary approach designed to reduce chronic inflammation in the body, a common feature in numerous health conditions, including Hashimoto's disease. This type of diet emphasizes the consumption of whole foods like fresh vegetables and fruits, whole grains, lean proteins, and healthy fats, particularly those high in omega-3 fatty acids such as fatty fish, nuts, and seeds.

Committing to an anti-inflammatory or whole-food diet equips your body with powerful antioxidants and anti-inflammatory compounds. These nutrients can help combat inflammation and create a cornerstone of optimal health when navigating autoimmune conditions like Hashimoto's.

See some of our favorite anti-inflammatory diet recipes here.

Low Glycemic Index Diet

Hashimoto’s thyroiditis affects the thyroid which is responsible for metabolic function, including managing blood sugar levels. The thyroid gland plays a pivotal role in energy utilization and regulation of metabolic rate, which indirectly influences how your body handles glucose.

Following a low-glycemic index (GI) diet, characterized by foods that have a minimal impact on blood sugar levels, can be beneficial for individuals with Hashimoto's. Low-GI foods, such as leafy green vegetables, low-sugar fruits like blueberries, lean proteins, and healthy fats cause a slow, steady rise in blood sugar and insulin levels rather than rapid spikes. This steady rise can be easier for the body to manage, particularly when thyroid function is compromised. 

However, as with any dietary change, it's essential to consult with a healthcare provider or a registered dietitian to ensure that a low-GI diet is a suitable and safe approach for your individual health circumstances.

Best Supplementation For Hashimoto’s

Since Hashimoto’s thyroiditis impacts the thyroid gland, consult with your healthcare provider about how you can best supplement your thyroid function. Critical nutrients for thyroid health include iodine, selenium, zinc, iron, B12, as well as lipid-soluble vitamins like Vitamin D, A, E, and K. However, no specific guideline recommendations exist for individuals with autoimmune thyroid disease.

Iodine deficiency can be one cause of hypothyroidism and is critical for normal thyroid function. However, there's no need to take iodine supplements if you are currently not deficient in iodine unless recommended by your doctor.

As you explore possible dietary supplements to assist with Hashimoto's, it's essential to coordinate with your healthcare provider. They can help assess your needs, avoid potential interactions, and ensure a safe, effective approach to supplementation tailored to your specific situation.

Hashimoto's Diet-Friendly Recipes

Black Bean Avocado Stuffed Sweet Potato: Indulge in a guilt-free delight with this quick black bean and avocado sweet potato recipe. Packed with flavor and nutrition, each serving is only 380 calories. Featuring creamy sweet potatoes and hearty black beans, this dish is tied together with avocado, cilantro, and lime juice. It's a wholesome, satisfying meal that will leave you feeling nourished and satisfied!

Zesty Roasted Cauliflower Brussels Bowl: Featuring roasted, golden brown cauliflower paired with mashed, creamy sweet potatoes, this recipe combines wholesome ingredients for a hearty meal. Crispy brussel sprouts and a zesty house dressing tie the dish together for a mix of bold and full flavors.  Enjoy the wholesome goodness of this dish, packed with fiber and protein to leave you feeling energized.

Crisp Cucumber House Salad: Whip up a refreshing and satisfying salad in just under 5 minutes with this recipe. Start by thinly slicing 3 cucumbers and adding them to a large bowl along with arugula and the flavorful garlicky herb chickpea duo. Top it off with a delicious house dressing to create a vibrant and nutritious salad packed with healthy fats and fibers to leave you nourished for the day.

Technicolor Chickpea Avocado Salad: Another quick recipe, this vibrant and nutrient-dense meal features a symphony of flavors, textures, and colors! Packed with a rainbow veggie mix, organic garbanzo beans, cucumbers, and fresh avocado, this dish is tied together with a hearty sesame ginger sauce. This salad is a nutritional powerhouse packed with protein, fiber, and healthy fats. Get ready to savor the explosion of flavors and reap the benefits of essential vitamins and minerals. 

Black Bean Burger Avocado Salad: This delightful dish combines the heartiness of black beans with the creaminess of avocado, creating a mouthwatering burger experience. Packed with nutritious ingredients, it's a perfect choice for those following a Hashimoto diet or anyone seeking a tasty and wholesome meal. Elevate your taste buds and nourish your body with this plant-based sensation.

Foods to Avoid Hashimoto’s

• Foods with added or processed sugar: Artificial sweeteners and added simple sugars like those in sweets, sodas, and pastries can create spikes in glucose levels and create gut inflammation.
• Fried & Fast Foods: Fried and fast foods typically use heavily processed grains and ingredients. They are often fried in unhealthy, fatty oils which can cause adverse effects on the gut.
• Refined grains: Refined grains like white, processed bread can cause irritation for folks with Hashimoto’s especially if they also have celiac disease or a gluten sensitivity.
• Highly processed meats: Highly processed meats like sliced meats often contain preservatives and salts that can cause gut irritation.
• Gluten-containing foods: Although not always, those with Hashimoto's report also having a gluten sensitivity or celiac disease. If you are aware that you have a wheat allergy or gluten sensitivity, it is best to avoid gluten-containing foods. However, if you don’t believe you have a gluten sensitivity, talk with your healthcare provider for further guidance.
• Iodine: Taking high doses of iodine can exacerbate Hashimoto’s and worsen thyroid function. We recommend consulting your healthcare provider on proper iodine dosage for your diet. 
• Nightshades: Nightshades like tomatoes, potatoes, eggplant, and bell peppers are rich in vitamins and minerals, but can also contain high levels of lectins and alkaloids that can inflame the gut. However, there’s no direct evidence that says that those with Hashimoto’s should avoid nightshades altogether, so we recommend consulting with a registered dietitian.
• Soy: Although soy has long been thought to interfere with the body’s ability to absorb hypothyroidism medication, there is no evidence that folks with Hashimoto’s should avoid soy completely. For example, a meta-analysis published in Scientific Reports in 2019, found that soy has no effect on thyroid hormones and very modestly raises Thyroid stimulating hormone levels. We recommend that you consult your healthcare provider or doctor for the best recommendations on whether you should avoid soy altogether.
• Cruciferous vegetables (in moderation): There’s been some talk about cruciferous vegetables like kale and broccoli’s effect on the thyroid. Normal doses of these vegetables have not shown to have any negative effects on thyroid function. Cooking vegetables like Kale further reduces their goitrogenic activity so they are unlikely to interfere with thyroid functions unless eaten in extremely large quantities.

Maintaining a healthy and wholesome diet is essential for individuals managing Hashimoto's disease, an autoimmune condition affecting the thyroid. While there is no specific diet to cure or prevent the disease, making thoughtful dietary choices can help support overall well-being and manage symptoms. A diet rich in nutrient-dense foods, such as fruits, vegetables, lean proteins, and whole grains, can provide the body with the necessary vitamins, minerals, and antioxidants.

It is important to focus on foods that support gut health, as the gut and thyroid have a strong connection. Avoiding potential trigger foods, such as gluten and processed sugars, may also be beneficial for some individuals. Regular monitoring of thyroid hormone levels and working closely with a healthcare professional or registered dietitian can ensure that dietary choices align with personal needs and health goals. By nourishing the body with wholesome, balanced meals, individuals with Hashimoto's disease can optimize their overall health and well-being.

We know life gets busy, and that’s where Hungryroot comes in! Our expert chefs have crafted a wide variety of mouthwatering recipes and healthy groceries that cater to your health and nutrition goals. Say goodbye to those tedious grocery store trips and hello to easy and healthy dining at home, all within minutes. Dive into our personalized quiz here and discover the perfect recommendations just for you!

‍

‍