Best Diet for Hashimoto’s
Inside: While Hashimoto's is a serious autoimmune disease, there are certain dietary and lifestyle changes that can help manage the condition. In this article, you will learn about some of the best foods to eat and habits to adopt if you suffer from Hashimoto's.
Known as the most common autoimmune condition, Hashimoto’s Thyroiditis is the major cause of Hypothyroidism or an underactive thyroid. If you are suffering from Hashimoto’s, it disturbs the functioning of your Thyroid Gland and affects your metabolism, hormone regulation and body temperature.
Hence, you may suffer from symptoms like hair loss, dry skin, weight gain, fatigue, constipation and sensitivity to cold due to the slow production of essential hormones. Therefore, a proper Nutritious Diet should be followed which can ease the symptoms and help you control the disease.
Best Diet for Hashimoto’s
There are various food diets that are helpful in treating Hashimoto’s but there is no particular rule of thumb as it is completely an individual approach.
So, observe how your body reacts when you follow any kind of diet and figure out what works for you. Although, here are the few diets that have clinically proven to give effective results in treating Hashimoto’s.
Many people who are suffering from Hashimoto’s may have a food sensitivity to Gluten, which is a protein found in wheat, barley, rye, and other grains. Hence, adopting a gluten-free diet is a good option as it helps in reducing constipation, diarrhoea, cramping, bloating, nausea, reflux, gas, headaches, fatigue, and brain fog. It also leads to improvement in digestion, mood, energy levels, and weight reduction. Therefore, one should focus on foods that are naturally gluten-free, such as vegetables, fruits, lean meats, seafood, beans, legumes, nuts, and eggs.
It is similar to Gluten-Free Diet in addition to eliminating Grains as well. Some people who are suffering from Hashimoto’s have seen better results after eliminating amaranth, teff, quinoa, millet, oats, and buckwheat. But, having a diet free from these grains also secludes your body from getting certain nutrients. Hence, keep a check on your body while going for a Grain-Free Diet and evaluate whether this diet works for you or not!
Paleo or Autoimmune Paleo Diet
Paleo Diet means adapting an eating pattern of our early ancestors which is focused on whole, unprocessed food. Hence, this diet eliminates Grains, dairy, potatoes, beans, lentils, refined sugar, and refined oils and focuses on eating vegetables, nuts (except peanuts), seeds, seafood, and healthful fats, such as avocado and olive oil and grass-fed meats. The objective of this diet is to cut out the foods that cause inflammation in your body and damage your gut.
Low GI Diet
Eliminating the foods that shoot up your blood sugar levels is known as Low GI Diet. Hence, one should go for lower glycemic foods that decrease thyroid antibodies. Following a low GI diet also lowers the risk of heart disease and may help some people lose weight.
If you are sceptical about which foods to eliminate, going for a Nutrient-Dense Diet is the best option. It includes a large variety of foods and focuses on the consumption of whole foods that include colourful fruits and vegetables, healthy fats, lean proteins, and fibrous carbohydrates. Hence your diet should include foods like:
- Leafy greens, such as kale and spinach
- Fatty fish, including salmon
- A variety of coloured vegetables, such as brussels sprouts, broccoli, carrots, beets, and red, yellow, and orange peppers
- Fruits, including berries, apples, and bananas
- Healthful fats, including avocado and walnuts
- Lean proteins, including tofu, eggs, nuts, beans, and fish
- Fibrous foods, including beans and legumes
When you focus on nutrient-dense whole food, your diet doesn’t include a large portion of unprocessed food or refined sugar. Hence, you would be eating clean while making your gut happy. Along with it, you can also focus on anti-inflammatory spices like turmeric, ginger and garlic.
Food Habits to help Treat Hashimoto's
Other than these diets; one should also focus on certain food habits that will help you to treat Hashimoto's:
- Reducing the Intake of Carbohydrates and balancing blood sugar levels: Carbohydrates are the greatest contributor that imbalances in blood sugar levels. These imbalances lead to anxiety, weight gain, hair loss, irritability, weakened adrenals, fatigue, and increased thyroid antibodies. To balance blood sugar levels, one should limit the intake of carbohydrates and focus on plenty of good fats and proteins.
- Limiting the Intake of Fish high in Mercury Levels: Seafood are a good source of Omega 3 that helps to restore immune balance and reduce inflammation but eating Fish high in mercury levels can raise the mercury levels in your body leads to thyroid dysfunction. Hence, one should consume Salmon and Trout which are lower in mercury levels.
- Limiting the Intake of Iodine: Although Iodine is essential for Thyroid Function excess intake of iodine may have an adverse effect on Hashimoto's. Hence, a small intake of iodine between 150-220 mcg daily is usually considered suitable for Hashimoto’s patients.
- Consuming Good Fats and Proteins: Fats are essential for brain function, healthy skin, shiny hair, and cell membrane formation, hence one should focus on consuming good fats like fish, olive and coconut oil, and avocados. Along with good fats, one should also focus on proteins as it helps in repairing the greater cells and tissues. Proteins help to create thyroid hormones and reverse intestinal permeability. Red Meat is considered a great source of quality protein that resolves fatigue, muscle weakness, blood sugar imbalances, constipation, leaky gut, fertility issues, developmental delays, and more.
- Foods rich in Vitamin D and Selenium: Incorporate your diet with the foods rich in Vitamin D. Cod Liver Oil, swordfish, salmon, tuna, fortified orange juice, fortified milk, sardines, and mushrooms are the great source of Vitamin D. Other than this, people suffering from Hashimoto’s are deficient in selenium. Selenium is important for brain function, immunity, and fertility. It is stored in the thyroid gland, hence focusing on consuming foods rich in selenium is important. Some of the best sources of Selenium are Brazil nuts, halibut, tuna, oysters, sardines, lobster, grass-fed beef, sunflower seeds and eggs.
Hence, having a well-balanced diet rich in whole and unprocessed foods is the key to helping your body fight against Hashimoto's and bring back body balance. Therefore, try out different eating habits as per the guidelines mentioned above and see what works for you the best.
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