Thyroid gland is one of the most important parts of our endocrine system and it is essentially a gland that regulates everything we need in our everyday life to get going, from our mood and weight to our body temperature, digestion and metabolism. It is responsible for the thyroid hormones in our body on a daily basis (T3, T4 and calcitonin), which control our metabolic rate, contribute to heart function, digestive health, muscle control, and bone health, even brain development. The release of these hormones is controlled by TSH, a hormone produced by the pituitary gland and all of these must be in balance and harmony for our body to function properly.
Unfortunately, our thyroid is very prone to our daily choices and can easily get out of control, with autoimmune disorders such as Hashimoto’s disease (gradually leading to glandular dysfunction and hypothyroidism, with symptoms such as fatigue, hair loss, sleep disturbances, gastritis in the joints, weight gain, etc.) and Graves’ disease (excessive production of hormones that leads to hyperthyroidism, with symptoms such as palpitations, irritability, tremor, menstrual disorders, frequent bowel movements, sweating, irritated eyes, etc.) to occur frequently and affect significantly our daily lives.
How can plant-based nutrition help
As with every single disease out there, what we put in our system can make a difference and the closer to Nature we choose to be, the better for our health. Same goes for thyroid and autoimmune diseases. Plant-based diets with minimum to none processed foods are linked to half the prevalence of hyperthyroidism according to a study published in Public Health Nutrition, when compared to diets that include animal products like meat and dairy, while seafood and dairy are found to trigger hyperthyroidism in older adults or people who have preexisting thyroid disease, due to iodine.
Hashimoto and nutrition
Hashimoto’s thyroiditis is the most common autoimmune disease of the thyroid gland and the leading cause of hypothyroidism and nutrition can play a very important role in dealing with it.
-According to research published in Experimental and Clinical Endocrinology & Diabetes, a gluten free diet may bring clinical benefits to women with autoimmune thyroid disease. Another survey of more than 2 thousand people with Hashimoto’s showed that most patients (76%) were sensitive to gluten, while 88% of those who tried a gluten free diet, reported they felt better, with improvement in mood, energy, digestion and weight. So talk to a specialized dietitian about following a gluten-free diet that might help you.
-Nutrients are also very important and a nutrient-dense diet with many whole plant foods and less processed foods and refined sugars can also improve general health and specific symptoms. A variety of colorful fruits and vegetables, leafy greens, good fats like nuts and avocado, protein foods like nuts, beams, tofu and of course plenty of fiber, along with anti-inflammatory spices can bring balance to your system and help with Hashimoto’s disease.
-You may also need vitamin D supplementation, as according to research, a great percentage of people with Hashimoto’s disease is found to have low levels of the vitamin.
-Last but not least, selenium is commonly found in low levels in many people with Hashimoto and supplementation may offer benefits for those who deal with thyroid dysfunction, as most selenium is found in the thyroid gland. Brazilian nuts (one a day offers you more than you need, so don’t eat more of it, as overdose can be toxic), nori, iodized salt and sunflower seeds are plant-based sources of selenium. For supplementation, you need to talk to a health professional for the right dose for you.
Grave’s disease and nutrition
–Gluten is again something you must avoid when dealing with Graves disease, as it’s found that those who suffer from autoimmune diseases, are more likely to also deal with celiac disease. Furthermore, gluten might make treatment more difficult.
-As far as iodine is concerned, excessive consumption might trigger hyperthyroidism especially in those with thyroid disease. That’s why you must consult with your doctor and avoid foods high in iodine, like seafood, dairy seaweed and fortified foods.
-Since vegetarians have lower rates of hyperthyroidism, avoiding meat is definitely a good idea, which can also help your system in general.
–Caffeine may aggravate the symptoms, so if you feel anxiety and rapid heartbeat after your coffee, maybe it’s time to avoid it.
–Food allergens can have an effect that mimics Graves’ Disease symptoms so even if you have a mild food allergy, it’s best to avoid the foods that set off symptoms. Dairy, gluten, soy, nuts and corn are among common food allergens.
Focus on magnesium rich foods, that help with bone health and know that a deficiency in magnesium might worsen your symptoms and trigger other autoimmune diseases. Foods rich in magnesium are avocados, bananas, dark chocolate, nuts and seeds, tofu, legumes, whole grains.
Vitamin D and calcium are also essential for healthy production of thyroid hormones and bone density which might be jeopardized in Graves Disease. Beans, seeds, leafy greens, mushrooms and fortified foods are food choices that can help.
Cruciferous vegetables like broccoli, Brussels sprouts, kale cauliflower, arugula may reduce the total amount of thyroid hormone so they can be helpful at 1 or 2 servings a day.
Remember that you can’t completely treat your symptoms or cure a disease by just eating a healthy food or avoiding another one. What is essential is a healthy, balanced diet according to your needs and with guidance from an expert, who can help you in a holistic way. Check out the Autoimmune Protocol, the Holistic Approach and The Feel Good Plan to see what suits you and what can make you feel like yourself again.
Resources
Tonstad S, Nathan E, Oda K, Fraser GE. Prevalence of hyperthyroidism according to type of vegetarian diet. Public Health Nutr. 2015;18:1482-1487.
Tonstad S, Nathan E, Oda K, Fraser G. Vegan diets and hypothyroidism. Nutrients. 2013;5:4642- 4652.
https://pubmed.ncbi.nlm.nih.gov/25263477/#:~:text=Conclusions%3A%20Exclusion%20of%20all%20animal,were%20associated%20with%20intermediate%20protection.
https://pubmed.ncbi.nlm.nih.gov/30060266/
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3169869/
