Hashimoto’s is one of the diseases in the hypothyroidism group and one of the main causes of insufficient hormone secretion by the thyroid gland. As with other variants of hypothyroidism, the incidence of Hashimoto’s disease increases after age 60, but it is also increasingly affecting younger people and children. It often co-occurs with other autoimmune diseases, such as type 1 diabetes, celiac disease, Addison-Biermer anemia or RA (rheumatoid arthritis). The basis for its treatment is pharmacology. However, many doctors overlook the issue of diet, which can have a huge impact on the course of the disease.
Who is the Hashimoto’s diet for?
The diet will work well for people diagnosed with Hashimoto’s, but also with hypothyroidism. People struggling with other autoimmune diseases, such as psoriasis and AD, can also benefit from the Hashimoto’s plan.
The goal of the diet is primarily to:
- improve assimilation of medications taken,
- reduce inflammation, thereby delaying the destruction of thyroid tissue,
- offset bad mood, and
- control body weight.
Principles of the diet
The Hashimoto’s diet is based on the dietary recommendations for a healthy person, taking into account several differences:
- increased protein supply – the proportion of this macronutrient in the diet should account for ca. 25 percent of the total energy requirement. Recommended sources of protein include, in particular: lean poultry meat, eggs or legumes. It is worth considering products rich in tyrosine, an amino acid that is involved in the synthesis of thyroid hormones. These include: dairy products, peas, lentils, pork, beef, tuna, pumpkin seeds, wheat germ or flax;
- low glycemic index (GI) of products – Hashimoto’s disease is often accompanied by disorders of carbohydrate metabolism, such as type 2 diabetes, insulin resistance or hyperinsulinemia. For this reason, a diet based on a low or medium glycemic index (this index determines how much blood glucose concentration will rise after eating a given product) is an important element. Among other things, you should choose: whole grain cereal products (buckwheat groats, pearl groats, brown rice, whole grain pasta, quinoa), low-sugar fruits (especially berries – strawberries, blueberries, currants, raspberries) and vegetables;
- higher content of fibre – due to inhibited intestinal peristalsis in Hashimoto’s patients, it is extremely important to have an adequate content of this component in the diet. It affects regulation of the digestive tract, and nourishes the intestinal microflora, which influences the state of the immune system. Therefore, the diet should be based on products such as whole grain bread, vegetables, fruit and seeds. Coarse groats, such as buckwheat or pearl groats, will also be a valuable source of fibre. They are worth including in your diet because of their richness in minerals and B vitamins;
- presence of polyunsaturated fatty acids, especially those of the omega-3 and omega-6 group – they exhibit anti-inflammatory effects and slow down the destruction of the thyroid gland, so it is essential to provide them with food. To this end, fish (at least 2 servings per week, e.g. salmon, herring, cod, halibut, sardines, mackerel, pikeperch), vegetable oils (e.g. rapeseed, sunflower, flaxseed, olive oil), nuts and seeds should be included in the diet;
- more antioxidants – they have the effect of reducing inflammation and may slow down the fibrosis of thyroid tissue. Among the most important antioxidants are vitamins A, C, E and bioactive substances such as polyphenols and catechins. They are mainly found in vegetables and fruit, and the more intense the colour of the skin and flesh, the higher their content;
- important minerals: zinc, selenium, iron, iodine – they support, among others, the work of the immune system, build thyroid hormones, and are components of enzymes involved in proper metabolism and use by the body. The demand for these components can be met with a balanced, varied diet, rich in groats, nuts, seeds or cocoa, as well as seafood, fish, eggs and meat;
- limiting products containing anti-nutrients (goitrogens, isoflavones, thioglycosides, trypsin and chymotrypsin inhibitors) – all these odd-sounding names of anti-nutritional compounds can negatively affect the absorption of vitamins and minerals, as well as thyroid function. They are mainly found in soybeans, cruciferous vegetables, legumes and some cereals. However, this does not mean that people with hypothyroidism should eliminate the above-mentioned products from their diet. Proper culinary processing reduces the content of these substances.
What meals?
The Hashimoto’s diet as part of the MultiLife programme excludes dairy, gluten, soy and solanaceous vegetables in raw form. Meals are based on naturally gluten-free products. Breakfast suggestions mainly include eggs in various forms, buckwheat or millet groats. In main courses, as in suppers, you’ll find plenty of vegetables, rice and groats, as well as good quality protein in the form of poultry, fish or legumes. For snacks, we mainly suggest vegetables and fruit with the addition of nuts or seeds.
References:
- Alicja E. Ratajczak, Małgorzata Moszak, Marian Grzymisławski. Zalecenia żywieniowe w niedoczynności tarczycy i chorobie Hashimoto. Piel Zdr Publ. 2017;7(4):305–311
- Paweł Tuchendler, Zygmunt Zdrojewicz. Dieta w chorobach tarczycy. Med Rodz 2017; 20(4): 299-3
- Robert D Abbott, Adam Sadowski, Angela G Alt. Efficacy of the autoimmune protocol diet as part of a multi-disciplinary, supported lifestyle intervention for hashimoto's thyroiditis. Cureus 2019; 27;11(4): e4556