Hashimoto’s thyroiditis is an autoimmune disorder that causes inflammation of the thyroid gland, which leads to an underactive thyroid gland (hypothyroidism). The condition is quite common, affecting millions of people worldwide.

It results when the immune system erroneously attacks the thyroid gland, causing damage to this vital organ in the neck.

Fortunately, the right diet can help manage the symptoms of Hashimoto’s thyroiditis. Here are some of the best foods to eat if you have the condition:.

1. High fiber foods

Fiber helps regulate hormone levels and maintains healthy levels of insulin. Certain studies indicate that people with fibrous diets have lower levels of thyroid inflammation.

High fiber foods include whole grains, vegetables, fruits, beans, nuts, and seeds. For example, you can include quinoa, oats, brown rice, lentils, sweet potatoes, apples, oranges, raspberries, almonds, and walnuts, among others, in your meals and snacks.

2. Fatty fish

Fatty fish like salmon, mackerel, herring, and sardines are high in anti-inflammatory omega-3 fatty acids that help reduce inflammation in the body. These fish are also rich in iodine, which is essential for proper thyroid function.

The selenium content in some of these fish also helps with thyroid function and metabolism. You can have fish two to three times a week or replace with fish oil supplements.

3. Fermented foods

Fermented foods like kimchi, sauerkraut, miso, sourdough bread, yogurt, and kefir contain probiotics, which help to regulate gut health. They contain bacteria that help promote better gut health and prevent inflammation.

This, in turn, can help control your Hashimoto’s thyroiditis symptoms such as fatigue, brain fog, weight gain, and joint pain.

4. Cruciferous vegetables

While some believe that cruciferous vegetables may interfere with iodine uptake from the diet and, therefore, exacerbate the signs and symptoms of hypothyroidism, this is not the case.

They are an excellent source of beneficial nutrients like vitamins A, C, and K, magnesium, iron, folate, and antioxidants; and help regulate hormones, metabolism, and thyroid function. Cruciferous vegetables include broccoli, cauliflower, kale, Brussels sprouts, bok choy, collard greens, and mustard greens, among others.

5. Brazil nuts

Brazil nuts are a rich source of selenium, which is essential for healthy thyroid function. Selenium acts as an antioxidant and helps reduce the inflammation associated with Hashimoto’s thyroiditis.

Just a couple of Brazil nuts a day can provide you with your daily required dose of selenium.

6. Berries

Berries are a good source of antioxidants and vitamin C, which help reduce inflammation and support the immune system. They are also low in sugar and calories and can, therefore, help you maintain a healthy weight.

Berries include strawberries, raspberries, blackberries, blueberries, and the lesser-known goji berries.

7. Lean protein

Lean protein like chicken, turkey, lean beef, eggs, tofu, and fish help regulate blood sugar levels, which is essential for managing Hashimoto’s thyroiditis symptoms like weight gain, fatigue, and brain fog.

They also help build and repair body tissues, especially muscles, and keep you fuller for longer. Protein should be a part of each meal and snack you eat.

8. Coconut oil

Coconut oil is rich in medium-chain triglycerides (MCTs) that help improve brain function, lower cholesterol levels, and burn fat. It can also help regulate thyroid function. Be sure to use it in moderation, though, as it is high in saturated fats.

9. Adaptogenic herbs

Adaptogenic herbs like ashwagandha and holy basil (tulsi) may help to reduce stress, anxiety, and inflammation associated with Hashimoto’s thyroiditis.

You can enjoy them in teas, supplements, or as a natural ingredient in smoothies, soups, or stews.

10. Avoid goitrogenic foods

While not most goitrogenic foods are not harmful in moderation, there is some evidence that consuming large amounts could negatively impact thyroid health.

Foods known to contain a lot of goitrogenic compounds include soy, peanuts, millet, sweet potatoes, cassava, and cruciferous vegetables like broccoli, kale, and cauliflower. Relax and don’t worry about consuming them in moderation.

Conclusion

Hashimoto’s thyroiditis can drastically impact your quality of life, but diet modifications can help you manage the symptoms.

By following a nutrient-dense diet of high fiber foods, fatty fish, fermented foods, cruciferous vegetables, Brazil nuts, berries, lean protein, coconut oil, and adaptogenic herbs, you can support healthy thyroid function, reduce inflammation, and minimize your symptoms.