The best foods to eat when you have Hashimoto's
Have you been diagnosed for Hashimoto’s? Wondering whether there are specific foods that can support your thyroid health? You’ve come to the right place.
There are several key superfoods that are packed full of thyroid-loving nutrients you can start adding in today.
What to eat when you have Hashimoto’s
Organ meats
Most people either love or hate organ meats. If you’re an organ meat lover, you’re in luck – they are packed full of thyroid-loving nutrients. You’re getting a good dose of:
Iron
Zinc
Selenium
Vitamin B12
My personal preference is a high-quality liver pate. But if you have other organ meats you enjoy, be sure to include them regularly. I do recommend opting for organic and/or grassfed whenever possible.
Fish and seafood
Love all that the ocean has to offer? The good news is that your thyroid loves seafood too!
Fish and shellfish contain plenty of zinc, which is one of the most critical nutrients for Hashimoto’s. Some seafood options also contain iodine and selenium which also support thyroid function.
I love a good piece of salmon or some oysters. If you prefer more subtle seafood flavours, calamari, hoki, flathead and barramundi are a few to try out.
One important note – you want to minimise your exposure to heavy metals. So it’s best to minimise your intake of larger fish species and opt for smaller fish instead.
Brazil nuts
Most nuts have something to offer in terms of supporting thyroid health. But when it comes to getting your required selenium, Brazil nuts are the easiest option.
Selenium is needed for thyroid hormone conversion, reducing inflammation levels and protecting the thyroid. Low selenium intake can increase the risk of thyroid disease and low T3 levels. It’s even been linked to the development of thyroid cancer!
However, selenium can be dangerous if you consume too much of it. Keep your portion of Brazil nuts on the lower side, particularly if you take supplements that have selenium in them. 1-2 per day can be plenty if you’re also supplementing.
Fruit and vegetables
Growing up, we were told it’s important to eat your fruit and veggies so you grow up big and strong. Well now I’m here to tell you that it’s a must for your thyroid health as well!
Fruit and vegetables contain a variety of nutrients and benefits that support your Hashimoto’s, including:
Fibre to support your gut health
Vitamins and minerals that are involved in thyroid function
Antioxidants & anti-inflammatory compounds that counteract the damage of the disease process
As a bonus, fruit and veg can also fill you up and keep you satiated, which is great if you’re trying to lose weight with Hashimoto’s.
However, do keep in mind that some people may benefit from removing nightshades or high-fructose produce if they have sensitivities. We also want to cook the majority of the goitrogen-containing plants so they don’t have a negative impact!
A quick note on Hashimoto’s and specific diets
I am often asked what the best diet to follow is if you have Hashimoto’s. To be honest, there is no one-size-fits-all diet that will help everyone with Hashimoto’s! The right diet approach depends on your unique biochemistry, the underlying factors involved, and what is achievable for you.
There is some evidence for specific diets such as AIP and a plant-based diet. But these still have downfalls to consider, and won’t be appropriate for everybody who has a thyroid condition.
To learn more about the best dietary approach for thyroid disease, give this blog a read.