Healthy Thyroid Diet: 4 Recommendations From A Nutritional Therapist

thyroid diet plan

 

In past pieces I discussed Autoimmune Thyroid disease, and how your immune system is attacking your thyroid gland. Many people believe that medication is the only answer, and many more suffer in silence because they are told by their physician that their thyroid is functioning normally. Autoimmune thyroid is not black and white. It is one of the more difficult autoimmune conditions to get under control and feel good. However, there ARE changes you can make to heal leaky gut, and support the health of your thyroid. You can make changes to help slow down and in some cases stop the attack on your thyroid. With that said, you have to be willing to make big nutritional changes.

Culturally, we are accustomed to eating for comfort and we are very much attached to processed foods and grains as primary fuel for our body. However these foods keep us on the blood sugar roller coaster and also do not provide the nutrients we need to make the precursors for proper hormone formation, and to keep the body in a non-inflamed state.

Processed foods contribute to what is known as “leaky-gut” or permeable gut. What this means is that large proteins (undigested food) pass through open junctions in the small intestines and cause inflammation in the body, the root of modern disease. Some proteins like gluten are often mistaken as thyroid tissue. Chains of amino acids in gluten share the same molecular structure as thyroid tissue. So when gluten is consumed, the immune system recognizes it as a foreign invader, and attacks the thyroid tissue as well. It can take several months for the immune system to bounce back and stop attacking the thyroid. Therefore, I recommend that individuals with hashimoto’s avoid all gluten, including small amounts or occasional gluten. There may be other foods that can cause the same reaction, in some individuals. Avoiding processed foods is a huge step you can take in the right direction. 

 

leaky gut syndrome

 

 

The best way to try and stop the attack is to get to the root cause and heal it. This is where it is not all black and white. Some people may have increased cortisol from stress, affecting hormone balance. There may also be an excess of xenoestrogens (known as estrogen dominance) which also affects the thyroid, others have toxins in their body. There are many different ways the thyroid can be affected. In a previous piece I discussed the importance of finding a Doctor who will run a full-thyroid panel, which will help give a more clear answer on the etiology of how the thyroid is being affected. However, healing the gut, and getting the body to digest foods properly is HUGE in terms of halting an autoimmune attack on the thyroid. We want to fully digest our foods so that these proteins are not escaping through the lining in the gut, and attacking our immune system. 70-80% of our immunities are found in the gut. We want to keep our immune system strong (remember, autoimmune diseases are an attack on the immune system of the body, meaning the body is seeing itself as an invader and attacking). We also want to support our adrenal health through lifestyle changes and possible adrenal support supplements, as chronic stress affects our hormone formation and balance.

Below am going to suggest some dietary changes, lifestyle changes, and supplement recommendation that I support my clients with as a Nutritional Therapist. The thyroid is a very complicated endocrine organ. It is important to work in collaboration with your Doctor when making lifestyle changes. I never recommend stopping medications. I am not a Doctor. Rather, I recommend supporting the health of your thyroid through dietary and lifestyle changes, thus healing the root cause while working with your Doctor to adjust medications. With that said, I feel it is also important to be your own advocate, and research, research, research. Don’t put your Doctor on a pedestal. Work as a team. This is YOUR body.

 

Thyroid Dietary Recommendations:

  • Follow a gut-healing dietary protocol. There are a couple different ones out there. The two that I most recommend are the GAPS protocol and the AIP (Autoimmune Protocol). Both involve removing from the diet all grains (including corn), dairy, soy, nuts, seeds, eggs, legumes, and nightshades. Both involve slowly reintroducing foods with larger proteins. The GAPS protocol involves some raw dairy. However, with autoimmune thyroid I recommend avoiding all dairy. Dairy proteins are large and tend to not digest easily therefore passing through the gut. It may sound like a restricted diet when you compare it to what you are accustomed to. However, there are many many amazing cookbooks and blog recipes out there, and it is very do-able.  Some of the restrictions beyond gluten, dairy, and soy may be reintroduced after a period of time to see how your body reacts to each particular food. The key is to increase your healthy fat intake and get your body to start digesting good fats. Stick to eating well cooked meats and vegetables with stable saturated fats. Don’t be afraid of getting these fats in your diet. Fats are healthy for hormone formation and necessary for so many functions in the body.

 

Here are my book suggestions for getting started:

The Paleo Approach: Reverse Autoimmune Disease and Heal Your Body, by Sarah Ballantyne, PhD

Gut and Psychology Syndrome, by Natasha Campbell-McBride

The Autoimmune-Paleo Cookbook: An Allergen Free Approach to Managing Chronic Illness, by Mickey Trescott, NTP

Practical Paleo, by Diane Sanfilippo (Autoimmune Chapter)

 

I also recommend:

  • Drink bone broth daily.
  • Include fermented foods daily such as raw sauerkraut and kombucha tea.
  • Chew food thoroughly (enzymes in saliva help to pre-digest foods).
  • Drink 1/2 body weight in ounces of water each day-sip throughout the day. Consider adding lemon to your water to support cleansing the liver.

 

Lifestyle Recommendations:

  • Keep exercise at light to moderate (walking, yoga, stretching, tai chi) while the body is healing. Over stressing the body may feel really good, but also causes an increase is cortisol output, which put extra stress on the adrenals and thyroid.
  • Try to get enough sleep for your body. I don’t like to recommend a certain number of hours. We are all different. Some people feel their best at 6 hours, others need 8. The key is to to turn off all stimulating activities and electronics in the evening (at least an hour before bed). Keep these screens and devices out of the room you will be sleeping in. Try to go to bed earlier if you can, as sleep in the early part of the night is restorative.
  • Find new activities that bring you joy and passion, but do not jeopardize the health of your body. I highly recommend yoga and meditation. I love to go fishing 🙂

 

Tyroid Supplement Recommendations:

There are also specific minerals that support the thyroid, and supplement recommendation for healing the intestines. However, many of these recommendations are dependent upon the persons bio-individual needs. I recommend working with a Nutritional Therapist to get on a protocol that meets your needs!

Here are a couple recommendations I make to most of my clients who are struggle with autoimmune thyroid and need gut healing:

Selenium and Zinc (minerals that support thyroid health)

Fermented Cod Liver Oil (contains Vit A and D)

L-Glutamine (rebuilds the mucous layer of the small intestines to help seal the gut, helps with sugar cravings)

Digestive Enzymes (helps to breakdown proteins, fats, and sugars more thoroughly, so less large proteins can pass through the gut). I highly recommend Digest Gold by Enzymedica, taken with every meal.

Probiotics (good bacteria to help with digestion). I recommend Prescript Assist brand probiotics.

*I am not affiliated or paid for any of the above brand selections.

Get a free nutritional therapy consultation

 

My hope is that this information will open your eyes to some important changes that you can make now to help support your thyroid health. If you are interested in a free phone consultation to see how I can support your healing, contact me!

 

About Kathryn:

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Kathryn Kos is a Nutritional Therapy Practitioner (NTP)  through The Nutritional Therapy Association, and a Certified Lactation Educator/Counselor through The University of San Diego. Her undergraduate degree is in Movement Science from Westfield State College. Her Master’s degree is in Rehabilitation Counseling from Springfield College. She specialize in healing digestion, balancing blood sugar, balancing hormones, and autoimmune conditions. 

 

 

 

* Please note: This is a personal blog.  All data and information provided on this site is for informational/educational purposes only. It is not intended to be a substitution for professional medical advice.

 

 

 

 

 

 

Comments

  1. Then there’s the issue of truly finding the best” hypothyroidism food plan to follow.

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