Often misdiagnosed, Hashimoto’s thyroiditis is a common autoimmune disease in which the target of the immune system is the thyroid gland. Antibodies turn against essential elements that allow the production of thyroid hormones. Result: various disorders which alter the quality of life of those suffering from it. Among them, there is an increase in intestinal permeability, due to increased sensitivity to gluten, which leads to a number of disorders such as lactose intolerance or chronic inflammation. It is on these points especially that the diet will help people suffering from thyroiditis.
” Until 2015, food was considered to play an incidental and negligible role in hypothyroidism. Since then, we know that we can greatly improve the state of a hypothyroid person by adapting his diet. This is especially true for Hashimoto’s disease “Explains Dr. Benoît Claeys, the author of Do away with Hashimoto’s thyroiditis.
Here are the main dietary rules to follow to improve your quality of life.
Rule # 1: balance fat
To reduce inflammation, the ratio of omega-6 / omega-3 polyunsaturated fatty acids must be well balanced, the ideal ratio going from 1 to 1 to 1 to 4. However, modern diet favors omega-6 fatty acids. 6, which promotes inflammation in the body.
To ensure the proper balance of fatty acids, it is necessary to consume daily oils rich in omega-3 (camelina, flax) as well as nuts or flax seeds. The omega-3 intake via small fatty fish (containing less pollutants) must be done 1 to 2 times per week. To reduce omega-6, avoid sunflower oils, corn, ultra-processed commercial foods and meats whose animals have been fed corn or soy.
Rule # 2: Choose Quality Carbohydrates
Excessive consumption of sugar and refined carbohydrates leads to an inflammatory state in the body, via weight gain, intestinal hyperpermeability and an increase in advanced glycation products (EFAs). In addition, this consumption leads to an exhaustion of thyroid hormones, in particular the hormone T3 which is responsible for the transformation of sugar into fat when it is ingested in excess.
How to choose the right carbohydrates? Using the glycemic index (GI), the tool that determines the quality of a carbohydrate food. This index between 1 and 100 makes it possible to evaluate the speed of absorption of carbohydrates by the body. The lower the GI of a food, the higher the quality of its carbohydrates and the less effect it has on blood sugar levels. To avoid inflammation, it is therefore necessary to favor low or moderate GIs (GI <50 and GI <70). This means for example preferring sourdough wholemeal bread to white baguette, basmati rice to classic rice, lentils to potatoes.
Rule n °3: eat as much fiber as you want
To prevent inflammation, fiber intake is also essential. The fibers nourish the bacteria of the intestinal flora, which are important to fight against inflammation, in particular through the production of short-chain fatty acids.
To ensure a good fiber intake, vegetables must represent half of the plate during meals, pulses must replace the share of meat products at least every second meal. For fresh fruits and oleaginous fruits, it is better to eat them as a snack.
It is necessary to gradually increase the fiber content of the plate in order to avoid unpleasant effects but also to be attentive to a possible intolerance to the fibers. Some of them, FODMAPs, cause significant digestive problems in the event of intolerance.
Rule n°4: detect food hypersensitivities and avoid the incriminated foods
Like many autoimmune diseases, Hashimoto’s thyroiditis seems to either favor or be favored by food intolerances: gluten, lactose, etc. These food intolerances also promote inflammation.
By avoiding foods to which they have an increased sensitivity, patients can improve their symptoms. Thus, according to a study conducted on more than 2000 people, a diet based on the results of food hypersensitivity tests would have improved the symptoms of 62% of people who followed it and would have reduced AT antibodies in 43% of them .
The link between Hashimoto’s thyroiditis and gluten hypersensitivity is still controversial. Dr Claeys Prescribes Glutinous Forecasts For Patients Who Can’t Get Rid Of Their Fatigue. Indeed, ” these are two disorders that result from a dysfunction of the immune system Notes Dr. Claeys. ” It makes sense to put our immune system to rest by suppressing or limiting gluten. “He adds.
Lactose in dairy products can also be hypersensitive to food which worsens the disease, but it’s not the only constituent of cow’s milk products that can be a problem. In case of intestinal hyperpermeability, milk proteins trigger important inflammatory reactions. Indeed, the porosity of the intestinal wall lets pass certain proteins which are found in the blood circulation.
|Cow’s milk and crème fraîche||Beverage and vegetable cream|
|Cheese||Goat or sheep cheese (in moderation)|
|Yogurt||Vegetable, goat or sheep yogurts (in moderation)|
|Butter||Clarified butter, oilseed mash|
Please note, cow’s milk proteins (casein, albumin, etc.) are often used as cosmetic and economic agents (ACE) by manufacturers in ultra-processed products. Reading the composition of these is therefore crucial and avoiding them as much as possible remains a good idea.
Other food hypersensitivities are implicated in Hashimoto’s thyroiditis: soy, Fodmaps, tomato … As the tests are expensive, it is possible to avoid foods likely to cause hypersensitivity for 3 weeks, one after the ‘other. If the ousting of one of these foods improves the symptoms after this time, there is a good chance that there is a sensitivity to this food.
Goitrogenic foods: to avoid
Goitrogenic foods block the use of iodine and compete with treatments especially when eaten raw. It is therefore preferable to consume them cooked and sparingly (cauliflower, Brussels sprouts, Chinese cabbage, broccoli, turnip, rutabaga, radish, cassava, millet, peanuts, soybeans and rapeseed oil).
Rule n ° 5: protect yourself from food pollutants
The multiple sources of pollution affect the endocrine system, that is to say the functioning of hormones. However, hormones are abused in the event of thyroiditis, in particular thyroid hormones. It is possible to reduce its exposure to pollutants, in particular to endocrine disruptors (PCB, dioxin, certain pesticides) and other toxic particles present in our environment.
Here are some practical tips from Dr Claeys to protect yourself:
- Avoid food wrapped in plastic and cardboard
- Choose glass, metal, silicone or ceramic containers and utensils
- Favor foods from organic farming
- Prefer small fatty fish 1 to 2 times per week (sardines, mackerel, herring) to large fish which contain many pollutants including heavy metals
- Choose cosmetics without parabens, triclosan and ultraviolet filters