Diets Decoded: The Hashimoto Diet

Is the Hashimoto Diet Healthy? Hashimoto’s thyroiditis is an autoimmune disease that usually leads to an under-active thyroid, also called hypothyroidism. The Hashimoto Diet is an eating plan designed to combat the symptoms of a sluggish thyroid. What is Hashimoto’s Diet? First, let’s back up a little bit and talk about Hashimoto’s disease. According to the National Institutes of Health, Hashimoto’s affects about 5% of the population and is at least eight times more likely to occur in women than men. Supermodel Gigi Hadid has Hashimoto’s, which she famously discussed on social media back in 2018 in response to body-shamers. Hashimoto’s is an autoimmune disease that leads to damage and inflammation of your thyroid, a small but mighty gland that sits at the base of your neck and secretes important thyroid hormones. These hormones regulate energy metabolism, which means they affect nearly every organ and play a large role in your weight, heart rate, digestion, nervous system and more. Over time, the persistent inflammation leads to an underactive thyroid gland. As a result, those with Hashimoto’s may experience a variety of not-so-fun symptoms, including fatigue, unexplained weight gain, heavy or irregular menstrual periods, hair loss, dry skin, constipation, muscle aches, joint pain and depression. While Hashimoto’s is often treated with synthetic hormones, diet  and lifestyle may also help improve symptoms. You might find a variety of diets recommended for Hashimoto’s including: the autoimmune protocol diet (AIP diet) gluten- and grain-free diets dairy-free diets or anti-inflammatory plant-based diets There’s no one specific diet recommended for Hashimoto’s, but all suggested diets aim to reduce inflammation, alleviate symptoms, and reduce the risk of conditions that are often linked to Hashimoto’s such as other autoimmune diseases, high cholesterol, obesity and diabetes.  What You Eat With Hashimoto’s, it’s all about nutrient-dense whole foods such as fiber-rich fruits, vegetables and whole grains, lean protein such as chicken, turkey, eggs, and sources of healthy fats like fatty fish, nuts and seeds. These foods help reduce inflammation and the risk of related illnesses. Plus, prioritizing nutritious, whole foods will help keep your weight in check. You’ll also want to be sure you’re getting enough vitamin D as studies have found that most Hashimoto’s patients are often deficient.  In addition, the trace mineral selenium is essential for proper thyroid function and has been beneficial in the treatment of Hashimoto’s, so it’s typically recommended to include healthful sources of selenium—such as Brazil nuts, fish, brown rice and eggs—into your diet. Note: if you are following a strict AIP diet you will not include eggs. Again, each Hashimoto Diet will be personalized. What You Don’t Eat This will also depend on your personal needs. However, most diets recommend avoiding foods that could contribute to inflammation or an immune response. As an autoimmune disease, some suggest following the autoimmune protocol diet mentioned above. This phased elimination diet closely resembles a paleo diet and removes potentially problematic foods like grains, dairy, added sugar, coffee, legumes, eggs, alcohol and food additives. Even if you don’t follow the AIP diet, you might come across advice to specifically remove gluten and grains from the diet. Those with Hashimoto’s have a higher likelihood of having celiac disease, in which case a gluten-free diet is necessary. While you may not need to avoid gluten if you don’t have celiac, some people report feeling better after following a gluten-free or even a grain-free diet. Similarly, many with Hashimoto’s may also be lactose intolerant, so avoiding dairy is important in this case.  Goitrogens should be limited and avoided in the diet as well. These substances are found in cruciferous vegetables (cabbage, kale, cauliflower, broccoli, Brussels sprouts), soy, cassava and sweet potatoes, and interfere with thyroid hormone production. Goitrogens in these foods can also contribute to the development of goiters. A goiter is an enlargement of the thyroid gland due to increased levels of TSH (which stimulate growth of the thyroid gland). Pros and Cons You can’t go wrong prioritizing nutritious, whole foods that not only contribute to an overall healthful diet, but also have research to back up their association with reduced inflammation and risk of chronic disease. That being said, there’s not a lot of research on whether eating these foods will directly relieve symptoms of Hashimoto’s.  In the same way, it won’t hurt to reduce your intake of inflammatory processed foods or refined grains, but the research supporting an autoimmune protocol diet or a gluten- or grain-free diet outside of diagnosed intolerances or allergies is still somewhat preliminary. In a recent pilot study in 34 women with Hashimoto’s disease, those assigned to a gluten-free diet had improved thyroid function and vitamin D levels. In addition, another pilot study of 16 women with Hashimoto’s found that the AIP diet reduced symptoms and markers of inflammation over the course of the intervention. More studies are needed, but these are promising. The Bottom Line There is no specific diet recommended for Hashimoto’s disease and a diet alone isn’t going to treat or reverse the condition. However, diet (as well as lifestyle factors like managing stress) can reduce symptoms. More research is needed to determine how diet specifically affects Hashimoto’s, but we’re all for any diet that’s loaded with nutrient-dense whole foods and low in processed or refined foods. You’ll  want to make sure you aren’t avoiding any foods unnecessarily and work with your endocrinologist or a  registered dietitian to develop diet modifications that will help you better manage the disease.

The Best Foods With Anti Inflammatory Properties

Inflammation is a buzzword tossed around almost as much as you fill your Stanley cup. But many people don’t actually know what it is and why it can be so damaging. Systemic Inflammation, the type that affects the whole body, is a factor linked to many health conditions, such as obesity, metabolic syndrome, prediabetes, type 2 diabetes, heart disease, Crohn’s disease, IBS, some forms of cancer, arthritis, and even Alzheimer’s disease.  There are many factors that may cause inflammation in our bodies. Diet is a very important one. Your diet can work against you and increase inflammation or it can work for you, helping to reduce inflammation, prevent disease and live a healthier life. The Mediterranean Diet is anti-inflammatory due to it being rich in vegetables, fruits, fish, whole grains, nuts and seeds, and olive oil—all anti-inflammatory foods. Researchers have found that people living in the areas surrounding the Mediterranean Sea have lower rates of disease and higher life expectancy than people in the United States who consume a more traditional Western diet. We don’t need to live in the mediterranean or eat a strict mediterranean diet to reap the benefits of an anti-inflammatory diet. What can we do? We can focus on these high anti-inflammatory nutrients found in some of the most delicious foods:  Antioxidants Omega-3 Fatty Acids Omega-3 Fatty Acids support overall heart health, eye health, and brain health by reducing inflammation and lowering the risk of chronic diseases. Fish such as salmon, herring, mackerel, sardines, tuna, striped bass and anchovies are great sources of omega-3’s in addition to nuts and seeds.  Pre and probiotics Pre and probiotics are important for decreasing inflammation due to the important role they play in the gut. The gut plays a critical role in the body, such as supporting immune function and metabolism. When the gut isn’t healthy and is inflamed the entire body can be affected. Foods rich in prebiotics and probiotics, such as artichoke, asparagus, banana, yogurt, and cottage cheese are great for gut health! Probiotics are active strains of bacteria that occur within certain foods and drinks, such as yogurt or kombucha. An example day of eating an anti-inflammatory diet with Nutritious Life recipes: To add more anti-inflammatory benefits to your meals, you can add spices and herbs.  Loved this article? Ready to transform lives? Unlock your full potential and join Keri Glassman’s Become a Nutrition Coach program today or speak to a Program Advisor! (Image: Unsplash)