en
Cart
0
0 Ft

Autoimmune Inflammation and Diet

What Should You Eat If You Have Hashimoto's?  

 

Hashimoto's does not only affect the thyroid — it is an autoimmune inflammation that influences the functioning of the entire body.
What you eat directly affects whether this inflammation becomes stronger or begins to calm down.

The good news?
The right diet can significantly improve your overall well-being, hormonal balance, energy levels, and even your lab results.

You don't need harsh or extreme diets — the anti-inflammatory approach matters far more than strict "avoid lists."

This article explains which foods help reduce autoimmune activity and what is worth limiting if you have Hashimoto's disease. These are general guidelines and do not replace personal consultation or medical recommendations from me or your healthcare provider.
The goal of this article is: information!

Why does diet matter so much in Hashimoto's?

Because the gut and the immune system are directly connected.
In fact, around 70% of your immune system resides in the gut.

If the intestinal lining is inflamed, permeable, or irritated:

  • autoimmune activity increases
  • Hashimoto-related inflammation worsens
  • thyroid hormone absorption decreases
  • the conversion of T4 → T3 is reduced

This is why you often feel like:
"My labs look good… but something still feels off."

1. Anti-inflammatory foundations — this is where everything begins

Aim for 70% of your diet to be anti-inflammatory:

✓ Plenty of vegetables (especially green and colorful)

Packed with antioxidants that reduce autoimmune activity. The colors matter — each has unique benefits.

✓ High-quality proteins

Fish, eggs, turkey, chicken — stabilize blood sugar and support hormone production.

✓ Omega-3 fatty acids

Salmon, mackerel, trout, walnuts — some of the best natural "autoimmune reducers."

✓ Whole, unprocessed foods

Processed foods increase inflammation and burden the liver.

✓ Stable blood sugar

Blood sugar swings increase estrogen dominance and inflammation.
This is why protein in every meal and adequate fiber intake are essential.


2. The gluten question — should you avoid it?

A widely debated topic, but research and practical experience overwhelmingly point in the same direction:

👉 In Hashimoto's, gluten often intensifies autoimmune activity.
Multiple scientific publications support this — it is considered almost a fact.

Why?

  • gliadin's structure resembles thyroid tissue
  • gluten can increase intestinal permeability
  • the immune system may "confuse" gluten with thyroid proteins

You don't need lifelong total avoidance, but trying 4–6 weeks without gluten is worthwhile.

Most women report:

  • less bloating
  • reduced fatigue
  • improved brain fog
  • fewer inflammatory symptoms

And those who feel the improvement rarely want to go back to the "gluten carousel."

3. Dairy products — not always harmful, but worth monitoring

Dairy can cause issues for two main reasons:

  1. Casein → may trigger immune reactions
  2. Lactose → can cause bloating and digestive problems

Experience shows: women with Hashimoto's often react to highly processed dairy (milk, cheeses), while yogurt, kefir, and Greek yogurt are often well tolerated.

Pay attention to individual tolerance.

4. Sugar and inflammation — unfortunately, they go hand in hand

Sugar:

  • raises insulin levels
  • increases inflammation
  • destabilizes blood sugar
  • worsens fatigue
  • intensifies brain fog

No need for complete elimination, but the 80/20 rule is helpful:
80% mindful eating, 20% enjoyment.

5. Key micronutrients — without them, inflammation won't decrease

Selenium

One of the most important nutrients in Hashimoto's — reduces anti-TPO antibodies.

Vitamin D

A potent immune modulator.
Target level: 75–100 ng/ml.

Zinc

Supports T4 → T3 conversion.

Magnesium

Helps with stress management, sleep, and lowering inflammation.

B vitamins

Aid the nervous system and energy production.

Iron / Ferritin

Low ferritin = fatigue + weaker thyroid function.

6. Foods that often worsen Hashimoto symptoms

Not strict bans — but many women are more sensitive to:

  • gluten
  • cow's milk
  • sugar
  • trans fats
  • processed meat products
  • deep-fried foods
  • too much caffeine
  • alcohol (especially wine due to histamine sensitivity)

7. The AIP diet: who needs it and who doesn't?

The AIP (autoimmune protocol) diet can help if:

  • antibody levels are very high
  • strong digestive issues are present
  • another autoimmune condition exists

But important to know:
This is not a lifelong diet — only a temporary elimination phase.

Most women with Hashimoto's do very well simply following an anti-inflammatory baseline diet.

Summary: Diet is one of the strongest tools for managing Hashimoto's

The right nutrition:

  • reduces autoimmune activity
  • improves hormone function
  • helps with fatigue
  • supports weight management
  • clears mental fog
  • strengthens gut healing
  • stabilizes thyroid function

It's not about restriction — it's about placing your body into an anti-inflammatory, supportive environment.

Don't stay alone!

You don't need to eat perfectly. There's no single "right" diet. But your body responds every day to what you nourish it with. If you dream of having a baby, think of your food choices as a loving preparation for what's ahead.

Change isn't always easy – but you don't have to do it alone.
If you need help creating a hormone-friendly, fertility-supportive nutrition plan, I'm here to support you.

Reach out to me with confidence – I'm Edit Milisits, a gluten-sensitive mom of two through IVF and a conscious eater.As a nutrition consultant, I help you uncover the root cause of problmes and find the right solution together.