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When we hear a diagnosis of Hashimoto’s disease, we begin our search for the best way to deal with the condition. We go to the doctor, buy self-help books or look for information on the Internet. The most frequently heard piece of advice in relation to Hashimoto’s disease is to switch to a special diet to help you deal with the problem. But which one to choose?
Adequate nutrition is key in managing Hashimoto’s disease
People suffering from hashimoto’s, very often also have other health problems, such as insulin resistance or hypertension. The diet must therefore be selected individually for each patient
Diet for Hashimoto’s disease
Many factors play a role in the course of hypothyroidism or Hashimoto’s disease. Surely you’ve heard that one of them is a proper diet. Scientific research shows that it is important in supporting the function of the gland – immediately after pharmacological treatment. A properly selected diet can also have anti-inflammatory and slimming properties, as well as support the intestinal microflora, immunity and the nervous system.
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Dietary recommendations for Hashimoto’s
When we talk about the dietary recommendations for Hashimoto’s disease, we should first think about balanced nutrition and a healthy change in eating habits. A healthy, wholesome and varied diet is the basis of a healthy lifestyle.
Our daily menu should provide the correct amounts of protein, fat, carbohydrates, dietary fiber, as well as vitamins and minerals. ANDTo achieve this, our menu should be based on lean meat, fish and eggs from trusted sources, groats, rice and wholemeal pasta, legumes and fresh vegetables and fruits, as well as a variety of seeds, nuts and seeds. It is worth emphasizing that all the nutritional recommendations mentioned below, as well as the amounts of specific macro- and micronutrients should be selected individually for the patient.
People with Hashimoto’s disease often have concomitant disorders or diseases (e.g. insulin resistance, type 1 or 2 diabetes, arterial hypertension, hyperlipidemia or specific allergies and food intolerances), to which the eating style should be absolutely adjusted.
What is the task of the diet? Above all provides the nutrients that are essential for the production of thyroid hormones. Properly composed, it can also protect the thyroid against the effects of those that may disturb its functioning or cause further progression of the disease. A correct nutritional plan alleviates and even eliminates comorbidities that often accompany hypothyroidism.
Also check: Where to start in Hashimoto’s disease?
What diet to choose with Hashimoto’s?
On the Internet you can find a complete list of dietary methods recommended in the fight against Hashimoto’s disease. The autoimmune protocol, the Paleo diet or the ketogenic diet are often mentioned here. The legitimacy of following an anti-inflammatory, Mediterranean or MIND diet is also discussed. Each of them has different principles whose common goal is to reduce inflammation and help the thyroid function.
Here it is worth taking into account the fact that Hashimoto stays with us for the rest of our lives, and thus the diet that we start to use to support the thyroid gland should also stay with us forever. Therefore, choose a non-fancy diet that suits your life, your taste buds and your financial capabilities. It is extremely important that the diet is individual and can be adapted to you without any problems. Therefore, sometimes, instead of fashionable diets, it is worth choosing a healthy, varied diet, rich in vegetables, fruit, lean meat, dairy products and healthy fats.
What else does a healthy diet mean?
There is talk of “what to eat” in Hashimoto’s. However, the question of “how to eat” is mentioned too rarely. We already know that the basis of our Hashimoto diet should be:
- groats, rice, bread, wholemeal pasta
- vegetables and fruits
- lean meats but also pods from time to time
- lean dairy
- healthy fats (oils, seeds, seeds, nuts)
But how to prepare them so that the diet is ultimately healthy for the thyroid gland? Avoid frying – dishes are more often prepared with steam, baked. We should try to eat vegetables often raw – for sandwiches, but also classic salads or salads. For the absorption of fat-soluble vitamins from vegetables (vitamin A, D, E, K), sprinkle the prepared salads with olive oil or sprinkle with grains. If you cook vegetables containing goitrogens, such as cauliflower or broccoli, remember to put the lid off so that these harmful substances for Hashimoto’s evaporate. Remember about fruits – they are a great addition to breakfast, snacks at work or afternoon tea.
It is also worth taking care of food hygiene. Don’t watch TV until dinner, don’t scroll through Instagram at breakfast – focus on eating. If there is mold in the jam jar or on the carrot, do not cut it off. Unfortunately, such products should be thrown into the compost or in the bin with bio-waste. Molds and fungi in food are very toxic to the thyroid gland, but also the whole body. By cutting off the part covered with e.g. white mold from the carrot, you do not get rid of the invisible part from the rest of the vegetable.
And most importantly – if you suffer from any food intolerances or allergies, be sure to take it into account in planning your diet. This is extremely important because Hashimoto’s is an autoimmune disease, and if you add a product to your body that boosts your immune system, your health may worsen.
Find out more: Facts and myths, or how to live with Hashimoto’s disease? [WE EXPLAIN]
Negative caloric balance
Most people with hypothyroidism or Hashimoto’s report a problem of gaining weight “out of the air”. They notice that by eating small portions of food, the body weight does not decrease anyway, and sometimes it even increases. As a consequence, it leads to overweight or even obesity. The problem, however, is often not how much we eat and what we eat. Highly processed, ready-made, full-fat food, even in small amounts, can be high in calories.
Among the alternative diets, there are also those aimed at reducing excess body weight. One of such models is the so-called intermittent fasting, which consists in consuming food or significantly reducing it at certain times during the day or on certain days during the week. Other methods that, according to a number of opinions, lead to the reduction of extra kilos and reduction of inflammation is Dąbrowska’s fasting.
Unfortunately, some of the diets listed above are not recommended for people with Hashimoto’s disease. They are characterized by an incorrect balance in terms of energy and nutrients.
Adequate consumption of carbohydrates is also important for the weight loss process, because often when we want to lose unnecessary kilograms, we eliminate them in the first place, instead of focusing on the caloric value of the diet. However, they are “fuel” for our muscles, and their proper consumption supports the slimming process. A reduction diet should therefore be well-balanced in terms of all nutrients (proteins, fats, carbohydrates) and with a negative caloric balance. Their combination is the golden key to effective and healthy weight reduction. How to get a negative caloric balance? In the available online calculators of the total caloric requirement, calculate how many calories you need per day, and then cut off about 10 percent. To facilitate this process, we encourage you to enlist the help of a clinical dietitian.
- Harmful substances in food and the work of the thyroid gland
We cordially invite you to read other articles where you will find a lot of useful knowledge about Hashimoto’s disease and hypothyroidism. Additionally, you will learn which nutritional strategies are recommended by the Hashiona Team, and how to incorporate their principles into your daily choices. Check out the «Master the Hashimoto Diet» program, where you will find all the information you need and much more.