What are the best foods to eat for someone with Hashimoto's thyroiditis?

For individuals with Hashimoto's thyroiditis, which is an autoimmune condition that affects the thyroid gland, diet can play a supportive role in managing symptoms and overall health. The key focus is to reduce inflammation, support thyroid function, and address any nutrient deficiencies that may exacerbate the condition. Below is a list of foods that are typically recommended for someone with Hashimoto's:

1. Nutrient-Dense Foods for Thyroid Support

Hashimoto’s often involves specific nutrient deficiencies. Incorporating foods rich in these key nutrients can help:

  • Selenium (crucial for thyroid hormone metabolism and reducing inflammation):

    • Brazil nuts (1–2 per day is sufficient)

    • Tuna, sardines, salmon

    • Eggs

    • Mushrooms

  • Zinc (supports thyroid function and immune health):

    • Oysters, crab, and shrimp

    • Pumpkin seeds

    • Lentils, chickpeas

    • Grass-fed beef

  • Iodine (essential for thyroid hormone production, but caution is needed as excess iodine can sometimes worsen Hashimoto’s):

    • Seaweed (like nori or wakame, in moderation)

    • Cod

    • Dairy products (if tolerated)

    • Eggs

  • Iron (Hashimoto’s is often associated with low iron levels, especially in women):

    • Lean red meat

    • Spinach (combine with vitamin C for better absorption)

    • Lentils and beans

  • Vitamin D (many people with Hashimoto’s are deficient, and it helps regulate immune function):

    • Fatty fish (e.g., salmon, mackerel)

    • Fortified foods (e.g., dairy or plant-based milks)

    • Egg yolks

    Vitamin B12 (to support energy levels, often low in those with Hashimoto’s):

    • Shellfish (clams, mussels)

    • Liver

    • Fortified plant-based milks

2. Anti-Inflammatory Foods

Reducing systemic inflammation can ease symptoms:

  • Fatty fish (salmon, mackerel, sardines)

  • Olive oil and avocado (sources of healthy fats)

  • Nuts and seeds (walnuts, flaxseeds, chia seeds)

  • Leafy greens (kale, spinach, Swiss chard)

  • Berries (blueberries, strawberries, blackberries)

  • Turmeric (with black pepper for better absorption)

3. Gluten-Free Foods

There is a strong association between Hashimoto’s and gluten sensitivity or celiac disease. Some people find that avoiding gluten reduces inflammation and improves thyroid function:

  • Gluten-free whole grains (quinoa, rice, buckwheat, millet)

  • Sweet potatoes and other starchy vegetables

4. Gut-Healing Foods

Autoimmune conditions like Hashimoto’s are often linked to gut health. Focus on foods that promote a healthy gut microbiome:

  • Bone broth (rich in collagen and gut-healing compounds)

  • Fermented foods (kimchi, sauerkraut, kefir, yogurt with live cultures)

  • Prebiotic-rich foods (onions, garlic, asparagus, bananas, Jerusalem artichokes)

5. Protein-Rich Foods

Thyroid dysfunction can lead to changes in metabolism and muscle mass, so adequate protein intake is essential:

  • Lean meats (chicken, turkey)

  • Fish and seafood

  • Eggs

  • Legumes (if tolerated)

Foods to Avoid or Limit

While the best diet for Hashimoto's varies by individual, some foods may trigger inflammation or interfere with thyroid function:

  1. Gluten: Many with Hashimoto's benefit from avoiding gluten, as it may exacerbate autoimmune activity.

  2. Excessive Goitrogens (in raw form): Foods like raw kale, broccoli, cauliflower, and Brussels sprouts contain compounds that may interfere with thyroid hormone production when consumed in large amounts. Cooking neutralizes this effect.

  3. Processed and Sugary Foods: These can worsen inflammation and stress your immune system.

  4. Soy: Soy may interfere with thyroid medication absorption. If you eat soy, consume it in moderation and separate it from your medication by 4 hours.

  5. Dairy: Some people with Hashimoto’s are sensitive to dairy. Elimination and reintroduction can help determine tolerance.

  6. Excessive Iodine: While iodine is essential, too much can aggravate symptoms. Avoid high-dose iodine supplements unless directed by a healthcare provider.

Additional Tips:

  • Stay Hydrated: Drink plenty of water to support metabolism and overall health.

  • Time Thyroid Medication Properly: Take it on an empty stomach and avoid calcium or iron-rich foods/supplements for 4 hours afterward.

  • Monitor Trigger Foods: Keep a food journal to identify potential triggers for symptoms, such as gluten, dairy, or nightshades.

Sample Day of Meals for Hashimoto’s:

  • Breakfast: Scrambled eggs with spinach and avocado, served with a side of gluten-free toast.

  • Snack: A handful of Brazil nuts and a small piece of fruit (e.g., blueberries).

  • Lunch: Grilled salmon on a bed of mixed greens with olive oil and lemon dressing, quinoa on the side.

  • Snack: A small bowl of fermented veggies (e.g., sauerkraut) and hummus with carrot sticks.

  • Dinner: Grass-fed beef stir-fry with cooked broccoli, zucchini, and sweet potatoes.

  • Dessert: Dairy-free coconut yogurt with a sprinkle of chia seeds and berries.

As every person is unique, consider working with one of our providers to personalize your diet and monitor progress.

ThyroidChristine PalmaThyroidComment