Hashimoto diet

Hashimoto's is a form of hypothyroidism and is one of the primary causes of insufficient thyroid hormone production. As with other types of hypothyroidism, the prevalence of Hashimoto's increases after the age of 60, though it is increasingly affecting young people and children as well. It often co-occurs with other autoimmune diseases, such as type 1 diabetes, celiac disease, pernicious anemia, or rheumatoid arthritis (RA). While pharmacology is the foundation of treatment, many doctors overlook the role of diet, which can have a significant impact on the course of the disease.

Who is the Hashimoto's diet for?

The diet is suitable for those diagnosed with Hashimoto's, as well as those with hypothyroidism. The Hashimoto's plan can also benefit individuals struggling with other autoimmune conditions, such as psoriasis or atopic dermatitis.

The primary goals of the diet are:

• improving the absorption of prescribed medications,
• reducing inflammation, thereby slowing the destruction of thyroid tissue,
• alleviating negative symptoms and
• managing body weight.

Dietary principles

The Hashimoto's diet is based on healthy eating guidelines with a few key adjustments:

• increased protein intake – this macronutrient should account for approximately 25% of total daily energy requirements. Recommended protein sources primarily include lean poultry, eggs, and legumes. It is worth focusing on foods rich in tyrosine, an amino acid involved in the synthesis of thyroid hormones. These include dairy products, peas, lentils, pork, beef, tuna, pumpkin seeds, wheat germ, and flaxseed;
• low glycemic index (GI) foods – Hashimoto's disease is often accompanied by carbohydrate metabolism disorders, such as type 2 diabetes, insulin resistance, or hyperinsulinemia. For this reason, a diet based on a low or medium glycemic index (an indicator of how much blood glucose levels rise after consuming a given product) is an essential element. You should choose, among others: whole grain products (buckwheat, pearl barley, brown rice, whole wheat pasta, quinoa), low-sugar fruits (especially berries – strawberries, blueberries, currants, raspberries), and vegetables; 
• higher dietary fiber content – due to slowed intestinal peristalsis in people with Hashimoto's, an adequate amount of this component in the diet is extremely important. It helps regulate digestive tract function and nourishes the gut microbiota, which affects the state of the immune system. Therefore, the diet should be based on products such as: whole grain bread, vegetables, fruits, seeds, and kernels. Coarse groats, such as buckwheat or pearl barley, are also a valuable source of fiber. It is worth including them in your diet also because of their wealth of minerals and B vitamins,
• presence of polyunsaturated fatty acids, in particular those from the omega-3 and omega-6 families – they exhibit anti-inflammatory effects and slow down the destruction of the thyroid gland, which is why it is essential to provide them through food. To this end, the diet should include fish (at least 2 servings per week, e.g., salmon, herring, cod, halibut, sardines, mackerel, zander), vegetable oils (e.g., rapeseed, sunflower, flaxseed, olive oil), nuts, and seeds; 
• more antioxidants – they help reduce inflammation and may slow down the process of thyroid tissue fibrosis. The most important antioxidants include vitamins A, C, and E, as well as bioactive substances such as polyphenols and catechins. These are found mainly in vegetables and fruits, and the more intense the color of the skin and flesh, the higher their content;
• important minerals: zinc, selenium, iron, iodine – they support, among other things, the immune system, build thyroid hormones, and are components of enzymes involved in proper metabolism and their utilization by the body. Meeting the demand for these components will be ensured by a balanced, varied diet rich in groats, nuts, seeds, kernels, or cocoa, as well as seafood, fish, eggs, and meat;
• limiting products containing anti-nutrients (goitrogens, isoflavones, thioglycosides, trypsin and chymotrypsin inhibitors) – all these complex-sounding names of anti-nutritional compounds can negatively affect the absorption of vitamins and minerals, as well as thyroid function. They are found mainly in soy, cruciferous vegetables, legumes, and some grains. However, this does not mean that people with hypothyroidism should eliminate the aforementioned products from their diet. Proper culinary processing reduces the content of these substances. 

What kind of meals?

The Hashimoto's diet in the MultiLife program excludes dairy, gluten, soy, and raw nightshade vegetables. Meals are based on naturally gluten-free products. Breakfast options mainly consist of eggs prepared in various ways, buckwheat porridge, or millet porridge. In main courses, as well as dinners, you will find plenty of vegetables, rice, and grains, as well as high-quality protein in the form of poultry, fish, or legumes. For snacks, we mainly suggest vegetables and fruits with added nuts or seeds.

Bibliography:

1. Alicja E. Ratajczak, Małgorzata Moszak, Marian Grzymisławski. Nutritional recommendations for hypothyroidism and Hashimoto's disease. Piel Zdr Publ. 2017;7(4):305–311
2. Paweł Tuchendler, Zygmunt Zdrojewicz. Diet in thyroid diseases. Med Rodz 2017; 20(4): 299-3
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