Best Diet for Hashimoto’s: What to Eat and What to Avoid

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Hashimoto’s thyroiditis is an autoimmune disease where the body’s immune system mistakenly attacks the thyroid gland, leading to inflammation, tissue damage, and eventual hypothyroidism. While medications like levothyroxine replace lost hormones, they don’t address the underlying causes of the autoimmune attack. That’s where nutrition plays a powerful role in healing.

What to Eat on a Hashimoto’s Diet

The ideal Hashimoto’s diet supports the immune system, reduces inflammation, heals the gut, and nourishes the thyroid gland. Here’s what to include:

1. Cruciferous and Leafy Vegetables
Broccoli, kale, spinach, and Brussels sprouts are high in antioxidants and phytonutrients that help combat oxidative stress, which is elevated in autoimmune conditions (Burek & Rose, 2008).

2. Wild-Caught Fish and Omega-3s
Salmon, mackerel, and sardines provide EPA and DHA, which reduce systemic inflammation and may lower thyroid antibodies (Calder, 2012).

3. Selenium-Rich Foods
Brazil nuts, sunflower seeds, and pasture-raised eggs contain selenium, which plays a critical role in reducing TPO antibodies and improving thyroid hormone conversion (Duntas & Benvenga, 2015).

4. Zinc-Rich Foods
Zinc is essential for thyroid hormone synthesis. Foods like beef, pumpkin seeds, and oysters support thyroid function and immune health (Arthur et al., 2012).

5. Gluten-Free Whole Grains (if tolerated)
Quinoa, millet, and certified gluten-free oats are fiber-rich options that do not trigger autoimmunity in sensitive individuals. Many people with Hashimoto’s have gluten sensitivity, even without celiac disease (Krysiak et al., 2019).

6. Fermented Foods
Kimchi, sauerkraut, and kefir promote a healthy gut microbiome, which modulates immune function and reduces inflammation (Vojdani & Vojdani, 2015).

7. B Vitamins and Magnesium
Dark leafy greens, avocados, and legumes support adrenal function, reduce fatigue, and help manage brain fog, which is common in Hashimoto’s (Volpe, 2014).

What to Avoid with Hashimoto’s

Certain foods worsen inflammation, disrupt hormones, or trigger immune reactions in people with Hashimoto’s:

1. Gluten
Gluten has been shown to increase intestinal permeability and may cross-react with thyroid tissue, worsening autoimmunity (Fasano, 2012). A gluten-free diet has been shown to reduce thyroid antibody levels in some patients (Krysiak et al., 2019).

2. Dairy
Dairy proteins can cause inflammation and may cross-react with gluten. Many Hashimoto’s patients report symptom relief after removing dairy (Vojdani & Vojdani, 2015).

3. Refined Sugar and Processed Carbohydrates
These promote insulin resistance, blood sugar crashes, and systemic inflammation, all of which stress the thyroid and immune system (Paoli et al., 2013).

4. Soy Products
Soy contains isoflavones that may interfere with thyroid hormone synthesis, especially in iodine-deficient individuals (Messina & Redmond, 2006).

5. Processed Foods and Additives
Artificial sweeteners, preservatives, and hydrogenated oils negatively impact gut health and trigger immune reactions.

6. Alcohol and Excess Caffeine
These disrupt the gut barrier, increase fatigue, and suppress immune regulation, all of which can worsen Hashimoto’s symptoms (Jahnsen et al., 2004).

Why the ASTR Diet Is Ideal for Hashimoto’s

The ASTR Diet—featured in Eat to Heal—was developed by Dr. Joseph Jacobs after battling chronic fatigue, pain, and migraines triggered by inflammatory diets. Frustrated with fad trends that made symptoms worse, he created the ASTR Diet: a healing approach built around anti-inflammatory, sustainable, toxin-free, and restorative eating.

The ASTR Diet is uniquely effective for Hashimoto’s because it:

Removes common autoimmune triggers like gluten, dairy, soy, and processed sugar
Rebuilds the gut barrier and microbiome to reduce immune reactivity
Prioritizes thyroid-nourishing nutrients like selenium, zinc, and magnesium
Naturally lowers inflammation that damages the thyroid gland
Helps restore energy, reduce brain fog, and promote long-term healing

Take the First Step Toward Thyroid Recovery

If you’re still battling fatigue, weight gain, or brain fog despite thyroid medication, it’s time to look at your nutrition. Learn more in Eat to Heal, and schedule a free consultation with an ASTR-certified health coach to build a personalized plan that supports your thyroid and immune system.

References (AMA Format)

Duntas LH, Benvenga S. Selenium: an element for life. Endocrine. 2015;48(3):756-775.
Calder PC. Omega-3 fatty acids and inflammatory processes. Nutrients. 2012;4(9):1291–1317.
Fasano A. Leaky gut and autoimmune diseases. Clin Rev Allergy Immunol. 2012;42(1):71-78.
Krysiak R, Szkróbka W, Okopień B. The effect of gluten-free diet on thyroid autoimmunity in drug-naive women with Hashimoto’s thyroiditis: a pilot study. Exp Clin Endocrinol Diabetes. 2019;127(7):417-422.
Vojdani A, Vojdani E. Reaction of food-specific antibodies with different tissues: implications for the nutritional management of autoimmune diseases. Nutrients. 2015;7(8):5565–5578.
Arthur JR, Beckett GJ. Roles of selenium and selenoproteins in thyroid hormone metabolism and thyroid hormone deiodination. Thyroid. 2012;22(8):861–870.
Messina M, Redmond G. Effects of soy protein and soybean isoflavones on thyroid function in healthy adults and hypothyroid patients: a review. Thyroid. 2006;16(3):249-258.
Paoli A, Rubini A, Volek JS, Grimaldi KA. Beyond weight loss: a review of the therapeutic uses of very-low-carbohydrate (ketogenic) diets. Eur J Clin Nutr. 2013;67(8):789-796.
Jahnsen J, et al. Consumption of alcohol, coffee, and tea in patients with inflammatory bowel disease. Scand J Gastroenterol. 2004;39(6):553-559.
Burek CL, Rose NR. Autoimmune thyroiditis and ROS. Autoimmun Rev. 2008;7(7):530–537.
Volpe SL. Magnesium and thyroid function. Magnes Res. 2014;27(3):134–139.

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Best Diet for Hashimoto’s: What to Eat and What to Avoid