Hashimoto’s thyroiditis, often known as Hashimoto’s disease or Hashimoto’s, is a prevalent thyroid illness in the United States and other industrialized nations (1).
Even when managed with medicine, its symptoms can substantially impact one’s quality of life (2).
Diet and lifestyle changes, in addition to standard medication, have been shown in studies to improve symptoms significantly. Because each person with Hashimoto’s thyroiditis responds differently to therapy, a tailored approach to this illness is critical (2).
This article discusses the food and lifestyle changes most likely to help people with Hashimoto’s thyroiditis.
Hashimoto’s thyroiditis overview
Hashimoto’s thyroiditis is an autoimmune disease that gradually kills thyroid tissue through lymphocytes, which are white blood cells part of your immune system (1).
The thyroid gland is a butterfly-shaped endocrine gland located near the base of the neck. It secretes hormones that impact practically every organ system, including your heart, lungs, bones, digestive, and brain systems. It also regulates metabolism and development (3, 4).
Thyroxine (T4) and triiodothyronine (T3) are the primary hormones released by the thyroid (4).
Damage to this gland eventually results in inadequate thyroid hormone synthesis.
How diet and lifestyle affect Hashimoto’s
Because many people’s symptoms remain after medication, diet and lifestyle play critical roles in controlling Hashimoto’s. Furthermore, many persons who display signs are not provided medicine unless their hormone levels are adjusted (2, 5, 6).
Furthermore, evidence indicates that inflammation may contribute to the wide variety of Hashimoto’s symptoms. Diet is frequently linked to inflammation (7, 8).
Diet and lifestyle changes are also important in lowering the chance of other diseases since persons with Hashimoto’s thyroiditis are more likely to acquire autoimmune illnesses, high cholesterol, obesity, and diabetes (9, 10, 11, 12).
According to research, eliminating particular foods, taking supplements, and other lifestyle changes can significantly improve symptoms and quality of life.
Furthermore, these modifications may aid in reducing inflammation, slowing or preventing thyroid damage caused by high thyroid antibodies, and managing body weight, blood sugar, and cholesterol levels.
Evidence-based dietary tips
Here are some research-based dietary recommendations to help treat Hashimoto’s thyroiditis.
Gluten- and grain-free diets
Many studies show that people with Hashimoto’s are more likely than the general population to develop celiac disease. As a result, physicians advise that anybody diagnosed with Hashimoto’s be tested for celiac disease (13).
Furthermore, some research shows that persons with Hashimoto’s thyroiditis may benefit from gluten- and grain-free diets.
A gluten-free diet lowered thyroid antibody levels while improved thyroid function and vitamin D levels in 34 women with Hashimoto’s thyroiditis in a 6-month trial compared to a control group (14).
Many additional studies have found that persons with Hashimoto’s thyroiditis, or autoimmune illnesses in general, benefit from a gluten-free diet, even if they do not have celiac disease (15, 16).
A gluten-free diet eliminates all wheat, barley, and rye items. Most pasta, bread, and soy sauces, for example, include gluten, while gluten-free equivalents are available.
A grain-free diet is more restricted than a gluten-free diet since it forbids the consumption of all grains. Although this dietary modification may be beneficial, evidence to support it is lacking.
The Autoimmune Protocol diet
The Autoimmune Protocol (AIP) diet is for people suffering from autoimmune illnesses. Grain, dairy, nightshades, added sugar, caffeine, legumes, eggs, alcohol, nuts, seeds, refined sugars, oils, and food additives are eliminated (2).
The AIP diet substantially increased quality of life scores and considerably lower levels of the inflammatory marker C-reactive protein (CRP) in a 10-week trial of 16 women with Hashimoto’s thyroiditis (2).
Although these findings are encouraging, more significant, longer-term research is required.
Remember that the AIP diet is a progressive elimination diet that should be recommended and managed by a qualified healthcare expert.
Consider avoiding dairy
Lactose intolerance is frequent among Hashimoto’s thyroiditis patients (17).
In a study of 83 women with Hashimoto’s thyroiditis, 75.9% were found to have lactose intolerance (17).
If you suspect lactose sensitivity, avoiding dairy may help with digestion difficulties, thyroid function, and medication absorption. Remember that this technique may not work for everyone since some of Hashimoto’s patients handle dairy rather well.
Focus on anti-inflammatory foods
Inflammation may be a contributing factor to Hashimoto’s thyroiditis. As a result, an anti-inflammatory diet rich in fruits and vegetables may relieve symptoms dramatically.
A study of 218 women with Hashimoto’s thyroiditis discovered that those who ate fruits and vegetables more regularly had lower levels of oxidative stress – a condition that promotes chronic inflammation (18).
Foods with solid anti-inflammatory characteristics include vegetables, fruits, spices, and fatty fish.
Nutrient-dense, whole food diets
A diet low in added sugar and highly processed foods but high in whole foods and nutrient-dense meals may help you improve your health, control your weight, and lessen Hashimoto’s symptoms (2).
Prepare meals at home whenever feasible, using nutritious foods such as vegetables, fruits, proteins, healthy fats, and fiber-rich carbohydrates.
These foods are high in antioxidants and anti-inflammatory compounds.
Other diet tips
According to some studies, some low carb diets may help persons with Hashimoto’s thyroiditis lose weight and lower thyroid antibodies.
These diets limit goitrogenic foods and supply 12–15 percent of daily calories from carbohydrates. Goitrogens are chemicals in cruciferous vegetables and soy products that may interfere with the synthesis of thyroid hormones (19).
Nonetheless, cruciferous vegetables are highly nutritious, and heating them reduces their goitrogenic action. As a result, unless consumed in vast quantities, they are unlikely to interfere with thyroid function (20).
Because some research shows that soy might damage thyroid function, many patients with Hashimoto’s disease avoid soy products. Nonetheless, further research is required (21, 22).
Helpful supplements for Hashimoto’s
Several nutrients may assist persons with Hashimoto’s thyroiditis in reducing inflammation and thyroid antibodies. Furthermore, persons suffering from this ailment are more prone to lacking specific nutrients. Therefore supplementation may be recommended (23).
Supplements that are beneficial include:
- Selenium. Taking 200 mcg of selenium per day may help lower antithyroid peroxidase (TPO) antibodies and increase well-being in persons with Hashimoto’s thyroiditis, according to research (24).
- Zinc. Zinc is required for thyroid function. According to research, taking 30 mg of zinc daily, alone or in conjunction with selenium, may enhance thyroid function in persons with hypothyroidism (25, 26).
- Curcumin. This potent anti-inflammatory and antioxidant chemical have been found in animal and human research to preserve the thyroid. Furthermore, it may aid in treating autoimmune illnesses in general (27, 28, 29).
- Vitamin D has been proven to be much lower in those with Hashimoto’s thyroiditis than in the general population. Furthermore, studies have linked low vitamin D levels to the severity of Hashimoto’s thyroiditis (30, 31).
- Vitamin B complex People with Hashimoto’s thyroiditis are also deficient in vitamin B12. A high-quality B complex vitamin increases B12 and other key B vitamin levels (23).
- Magnesium. This mineral deficiency is linked to an increased risk of Hashimoto’s thyroiditis and more excellent thyroid antibodies. Furthermore, treating magnesium deficiency may help persons with thyroid disorders (32, 33).
- Iron. Anemia is more common in people with Hashimoto’s thyroiditis. Iron supplements may be required to compensate for a shortfall (34).
Other supplements, such as fish oil, alpha-lipoic acid, and N-acetyl cysteine, may also benefit people suffering from Hashimoto’s thyroiditis (35, 36, 37).
It should be noted that supplementing with large amounts of iodine in the absence of an iodine deficit may have negative consequences in Hashimoto’s patients. Take high-dose iodine supplements only if prescribed by a healthcare expert (38, 39).
Foods to eat
A nutrient-dense diet may help lower the intensity of your symptoms and enhance your general health if you have Hashimoto’s thyroiditis. Concentrate on the following foods (40):
- Berries, pears, apples, peaches, citrus fruits, pineapple, bananas, and other fruits
- Zucchini, artichokes, tomatoes, asparagus, carrots, peppers, broccoli, arugula, mushrooms, and other non-starchy veggies
- Sweet potatoes, potatoes, peas, acorn and butternut squash, and other starchy veggies
- Avocados, avocado oil, coconut oil, olive oil, unsweetened coconut flakes, whole fat yogurt, coconut yogurt, and other healthy fats
- Salmon, eggs, cod, turkey, shrimp, chicken, and other animal proteins
- Gluten-free grains include brown rice, rolled oats, quinoa, and brown rice pasta.
- Cashews, almonds, macadamia nuts, sunflower seeds, pumpkin seeds, natural peanut butter, almond butter, and other seeds, nuts, and nut butter
- Chickpeas, black beans, lentils, and other legumes and lentils
- Coconut milk, coconut yogurt, almond milk, cashew milk, whole fat unsweetened yogurt, goat cheese, and other dairy and nondairy substitutes (fortified with calcium and vitamin D).
- Turmeric, basil, rosemary, paprika, saffron, black pepper, salsa, tahini, honey, lemon juice, apple cider vinegar, and other spices, herbs, and condiments
- Water, unsweetened tea, sparkling water, and other beverages
Keep in mind that some people with Hashimoto’s thyroiditis avoid certain foods, such as wheat and dairy. Experimenting with your diet to see which meals perform best for you is critical.
Foods to avoid
Eliminating or reducing the items listed below may help lessen Hashimoto’s symptoms and enhance your overall health (41):
- Sugary beverages, energy drinks, cakes, ice cream, pastries, cookies, candies, sugary cereals, table sugar, and so on.
- Fast food and fried foods include french fries, hot dogs, and fried chicken, among other things.
- White pasta, white bread, white flour tortillas, bagels, and other refined grains
- Frozen meals, margarine, microwave dinners, bacon, sausage, and other highly processed foods and meats
- Wheat, barley, rye, crackers, bread, and other gluten-containing grains and foods
Some doctors recommend that people with Hashimoto’s thyroiditis avoid soy and dairy products, nightshades, and cereals.
However, while these suggestions may benefit many people, it is crucial to experiment with your diet to discover the ideal technique for you.
Working with a dietician specializing in autoimmune disorders such as Hashimoto’s thyroiditis can help you identify potentially troublesome foods and establish an eating plan to make you feel your best.
Other lifestyle modifications to try
Getting enough sleep, minimizing stress, and practicing self-care are critical for people suffering from Hashimoto’s thyroiditis.
A study of 60 women with Hashimoto’s disease discovered that stress reduction strategies helped reduce despair and anxiety, enhance the general quality of life, and reduce thyroid antibodies (42).
Allowing your body to rest when you are tired is also vital.
Furthermore, for optimum absorption, take thyroid medicine on an empty stomach at least 30–60 minutes before breakfast or at least 3–4 hours after supper (43).
Coffee and nutritional supplements can also interfere with thyroid medication absorption, so drink only water for at least 30 minutes after taking your medicine (44).
A healthcare practitioner can answer any inquiries regarding how to guarantee optimal absorption.
Remember that it may take a few weeks or longer to feel better when you start taking medicine. If your symptoms do not improve, consult a doctor about additional possibilities.
Because Hashimoto’s symptoms may substantially impact your quality of life and mental health, it’s essential to locate a healthcare provider you can trust. This may take some time, but it is critical to get the proper therapy.
Diagnosis and symptoms
Hashimoto’s thyroiditis is assumed to originate from an immunological deficiency along with environmental influences, albeit these variables are not entirely understood (45, 46).
Symptoms and test data are used to make a diagnosis.
Thyroid-stimulating hormone (TSH) levels are up, free thyroxine (FT4) levels are low, and antithyroid peroxidase (anti-TPO) antibodies are elevated, all of which indicate Hashimoto’s thyroiditis.
TSH receptor-blocking antibodies (TBII) and antithyroglobulin (anti-Tg) antibodies are high in persons with Hashimoto’s thyroiditis. These antibodies are directed toward the thyroid gland (1).
The thyroid is destroyed intermittently by the illness. During the early stages, persons may have symptoms and test findings consistent with hyperthyroidism — or even normal lab levels.
As a result, Hashimoto’s thyroiditis is sometimes challenging to diagnose, and patients may spend months without receiving a precise diagnosis. Up to one-third of hypothyroidism patients do not receive enough or proper therapy (47, 48).
Both men and women are affected by Hashimoto’s thyroiditis. However, women are 5–10 times more likely to be diagnosed. The risk rises with age, and most women are diagnosed between 30 and 50. (1, 47).
The peak ages for Hashimoto’s thyroiditis in the general population are between 45 and 65. (45).
Thyroid hormones, either synthetic or natural, are commonly used to treat this illness. Levothyroxine (Synthroid) and liothyronine (Cytomel) are synthetic thyroid hormones, whereas Armour Thyroid and Nature Throid are natural thyroid hormones.
Symptoms
Hashimoto’s thyroiditis is associated with a wide range of symptoms since it affects practically every organ system in your body. These are some examples (1, 48):
- weight gain
- extreme fatigue
- poor concentration
- thinning, coarse hair
- dry skin
- slow or irregular heart rate
- decreased muscle strength
- shortness of breath
- decreased exercise tolerance
- cold intolerance
- elevated blood pressure
- brittle nails
- constipation
- neck pain or thyroid tenderness
- depression and anxiety
- menstrual irregularities
- insomnia
- voice changes
Untreated or inadequately treated Hashimoto’s thyroiditis can have significant consequences, including an increased risk of heart disease, cognitive dysfunction, and even death (49, 50).
The bottom line
Hashimoto’s thyroiditis is an autoimmune disorder that affects the thyroid. It produces a variety of symptoms, some of which may continue even if you take thyroid medication.
According to research, dietary and lifestyle modifications can considerably reduce your symptoms and enhance your overall health. However, because each individual with Hashimoto’s thyroiditis is unique, it’s critical to establish a dietary pattern that works for you.
A nutritionist or other healthcare practitioner who specializes in autoimmune illnesses may be able to assist you in finding a healthy eating pattern.
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