Following a strict, clean Hashimoto diet plan is a good way to keep your thyroid healthy. Here are the foods and meals you should eat.
9 Foods You Need to Add to Your Hashimoto Diet
Five dried prunes already account for 9% of your daily iodine intake requirement. This makes it a great addition to your Hashimoto diet because iodine deficiency can lead to goiter.
You can wrap a bunch of them in a ziplock back, so you’ll have something healthy to snack on during the day. They’re a great alternative to unhealthy snacks for the thyroid, such as peanuts and potato chips.
Note: Most food options today contain an abundance of iodine, so not many people suffer from a deficiency. The real challenge is keeping your iodine levels at a healthy level.
Too little iodine can put you at risk of goiter, but consuming too much can put you at greater risk of hypothyroidism, as well.
Eggs are versatile, easy-to-cook superfoods that support thyroid function and healing. You can add them as a side dish to your meals or eat them on their own.
Chicken eggs are rich in selenium, a mineral found to work well with levothyroxine, a thyroid drug. Just one egg can already account for a whopping 22% of your daily selenium requirement.
Also, one large egg can cover around 16% of your daily iodine needs. This makes it a great addition to your Hashimoto diet if you’re consuming very few sodium-rich food options.
Tip: If you want to reduce the amount of sodium your egg dish has, you can do so by removing the yolk.
Tuna is a heart-healthy, thyroid function-boosting seafood known for its juicy, delicious meat. It pairs well with staples such as broccoli, rye, and legumes, among others.
There are dozens of tuna recipes to try that involve frying, baking, and grilling. Some people even opt to eat it raw as sashimi.
What makes it a good addition to your Hashimoto diet plan is its high selenium content. One serving alone already packs 12.5 micrograms.
Plus, it’s loaded with omega-3 fatty acids that promote good heart health. Remember, a healthy cardiovascular system is important if you want to control the negative effects of autoimmune diseases such as Hashimoto’s.
Avocados are all-natural superfoods rich in healthy fats, which should be your main source of fats if you plan to follow a Hashimoto thyroiditis diet.
They’re a great alternative to carbohydrates because healthy fats are excellent energy boosters. One avocado in the morning will go a long way in keeping your energy at peak until your next meal.
Also, avocados are very versatile. There are a dozen ways to prepare them and most are very easy and simple recipes.
For example, in the morning, you can pair avocado slices with eggs or pulse the fruit into a shake. Meanwhile, for lunch, you can eat avocado alongside selenium-dense, thyroid-friendly options such as lean meat and chicken breast.
5. Brussels Sprouts and Broccoli
Brussels sprouts and broccoli are loaded with minerals, nutrients, and fiber. These all play an important role in keeping your health and immune system in tip-top shape.
However, patients suffering from Hashimoto’s disease are often told to avoid cruciferous vegetables as they can hamper the production of thyroid hormones. These include veggies such as cabbages, Brussels sprouts, and broccoli.
It’s worth noting that your thyroid hormone production would only be affected if you have an iodine deficiency. Recent studies suggest that your diet would need to include a high amount of cruciferous veggies for it to affect your iodine uptake.
So if you’re consuming enough iodine, you shouldn’t have an issue with eating a few cruciferous veggies daily.
6. Turmeric and Ginger
If you feel you’re at risk of Hashimoto’s disease, then you may want to cut back on your coffee. Studies show that caffeine consumption can hamper the body’s ability to absorb thyroid hormones.
Sadly, quitting coffee isn’t an easy thing to do. You can alleviate some of the withdrawal symptoms by replacing it with a thyroid-friendly alternative: turmeric or ginger tea!
Both turmeric and ginger support thyroid healing by combating the inflammatory effects of Hashimoto’s disease. A sweet, tangy cup or two in the morning is all you need to maximize its benefits.
7. Apple Cider Vinegar
Some people have a hard time sourcing their energy from healthy fats and protein. As a result, they feel drained when taking on a low-carb Hashimoto diet plan.
More often than not, this fatigue isn’t the result of protein, carbs, or fat deficiency, but rather, it’s the effect of a poor digestion process. The body struggles to adjust and absorb fats and proteins since it’s used for carbohydrates.
To make the transition easier, try drinking a teaspoon of apple cider vinegar mixed with warm water daily. Doing so will help speed up metabolism and make your body more responsive to various nutrients.
8. Lentils and Beans
Legumes, such as beans and lentils, are an excellent source of zinc. It’s an important nutrient that boosts your metabolism, improves immune system function, and most importantly, supports the production of thyroid hormones.
While lentils and beans can stimulate thyroid hormone production, keep in mind that they also contain a high amount of fiber. This nutrient is important in keeping the body healthy by flushing out toxins, but too much of it can hamper the body’s ability to absorb thyroid hormones.
What you need to do is to balance your zinc and fiber consumption. Eating legumes is fine as long as you avoid other fiber-dense foods throughout the day.
Struggling to add more zinc to your diet? Try eating more shellfish like oysters!
A single 100-gram serving already contains a whopping 90.95 mg of zinc. This is enough to account for the required zinc consumption for the entire week.
Also, oysters are low in calories and high in protein, making them a good option for people who want to lose a bit of body fat.
Apart from eating thyroid-friendly meals, make sure you avoid foods high in gluten, dairy, and goitrogens as well. This includes wheat, cabbage, kale, rye, tofu, spinach, sweet potatoes, and peanuts, among others.
If you’re having a hard time figuring out what meals to include in your Hashimoto diet plan, try doing more research on healthy dieting. That way, you can maximize your options and create various nutritious and delicious Hashimoto diet recipes that support thyroid and gut healing.
Would you consider taking on a Hashimoto diet plan? Share your thoughts with us in the comments section below!