Powerful Ways to Improve Thyroid Health by Nurturing Your Gut
Can diet play a role in supporting a sluggish thyroid? Absolutely. While it's widely recognized that hypothyroidism can be caused by a lack of iodine, there are other essential nutrients that the thyroid gland requires. Additionally, it's important to note that not all types of hypothyroidism benefit from iodine alone.
Iodine deficiency as a trigger for hypothyroidism
The thyroid gland generates two hormones, T4 (thyroxine) and T3 (triiodothyronine), messengers in regulating energy metabolism. This includes controlling temperature balance, weight fluctuations, heart rate, bone metabolism, and growth in children. The thyroid requires iodine, a trace element, to produce T3 and T4. Although we only need trace elements in small quantities, they are essential and must be obtained through our diet.
Iodine deficiency goitre
If the thyroid gland lacks iodine, it cannot produce sufficient amounts of hormones, causing hypothyroidism in the long term. In this day and age, however, the condition has become very rare. Much more common causes of hypothyroidism are inflammation, autoimmune disease, and hypothyroidism after thyroid surgery or radiation. If Hashimoto's autoimmune condition is the underlying reason for an underperforming thyroid, iodine is not the answer and can even worsen the symptoms. For that reason, it is crucial to get the correct diagnosis. In conventional medicine, the treatment for an underperforming thyroid is medication with l-thyroxine, regardless of the underlying reason. You need to know more if you are keen to support your thyroid function with diet alongside your prescription.
Thyroid Labs
In routine blood tests, thyroid function is most commonly checked by measuring thyroid-stimulating hormone (TSH) and free T4. If, based on your symptoms, you or your doctor suspect hypothyroidism, the doctor may also tick the box for free T3, but that is often where it ends. Another exciting value is reverse T3 (rT3), which can act as a brake on thyroid function. So, you may end up with 'adequate' thyroid values and are told that there is nothing wrong, but you still feel awful. An rT3 reading provides further information and may explain why this is. Your doctor may decide to include anti-thyroid antibodies, which would indicate the autoimmune condition Hashimoto's thyroiditis or Hashimoto's disease.
Unfortunately, Hashimoto's is incurable. However, with a low-sugar, gluten-free diet and intermittent fasting, you can reduce the symptoms. The underlying strategy is to eat an anti-inflammatory diet that strengthens the immune system.
Gluten tolerance should constantly be tested in Hashimoto's patients, as intolerance is common. If you are intolerant to gluten or casein, your body produces antibodies against those substances. To those antibodies, your thyroid cells look very much like casein/gluten, and – in a case of mistaken identity called 'molecular mimicry' – they start attacking your thyroid. This in itself can trigger and fuel an autoimmune condition.
Avoid cereals containing gluten (wheat, spelt, rye, barley) and use gluten-free grains such as buckwheat, quinoa and amaranth. Quinoa or buckwheat in muesli, bread or as a side dish also provide essential minerals and protein.
Foods your thyroid will love
Iodine is not the only nutrient the thyroid needs to make thyroid hormones. Selenium and zinc are also required. In developed countries, zinc is abundant in food, but selenium deficiency is expected as our soils are depleted of this trace element. If selenium is missing, the thyroid hormone triiodothyronine (T3) cannot be activated. The trace element also has an anti-inflammatory effect on Hashimoto's disease.
Needless to say, I recommend a natural food diet to start with – as always. This will give your body what it needs and avoid what it doesn't. It is always advisable to go for minimally-processed foods.
Protein - at every meal - helps to keep you fuller for longer. Good protein sources are dairy products (if tolerated), fish, meat, pulses and mushrooms.
Vegetables - prepared with high-quality oils, supplemented by low-sugar fruit (such as berries).
Fish - Sea fish such as haddock, plaice, pollock and cod are excellent sources of iodine and omega-3s. Seafood and seaweed also contain the trace element. Doesn't that sound like sushi makes excellent thyroid food?
Meat - selenium is found in reasonable amounts in pork and offal (liver and kidney).
Eggs – a great source of protein that comes with selenium and iodine, especially in the yolk.
Gluten-free grains and seeds - rice, buckwheat, quinoa – but not millet (see below), chia and flaxseed
Nuts – are good sources of all trace elements. Brazil nuts supply the most selenium; cashews contain iodine.
Other selenium-rich foods are salmon, mushrooms, and wheatgrass powder.
Omega-3 fatty acids – apart from fish, you can get some from high-quality linseed or hemp oil. Note, however, that omega-3s from plant sources alone are not enough. If you do not eat fish, consider supplementing with algae oil, which contains the long-chain omega-3s that you need.
Phytonutrients from colourful vegetables and spices such as dark cocoa, cinnamon, ginger, pepper, and turmeric are anti-inflammatory.
Prebiotics (dietary fibre) and probiotics strengthen the intestinal flora. Think sauerkraut, yoghurt, miso, tempeh. An intact intestinal flora may also make losing weight easier.
Drinks: preferably water, coffee (max. 3 cups), herbal tea (fennel, chamomile, dandelion, yarrow, sage) and vegetable juices.
Thyroid Disruptors: Foods to Avoid for Thyroid Health
Sugar and refined starches – have a pro-inflammatory effect and only serve to fuel the fire. Starch turns into sugar in the digestive process, so its impact is the same. Avoid sugar, sweets, cakes, biscuits, chocolate, ice cream, etc.
Some foods can promote the formation of a goitre. These "goitrogenic" foods interfere with iodine metabolism and, thus, thyroid hormone production. They include uncooked cabbage and other cruciferous vegetables like broccoli and cauliflower, mustard, radishes, horseradish, and soya foods and millet. To render the goitrogens, you can cook them. Limit your intake of raw cabbage (think coleslaw), but don't worry about sauerkraut and kimchi. Here, the fermentation has made the cabbage safe. It's the same with soya: fermented products such as tofu, tempeh, natto, or tamari no longer exert a goitrogenic effect.
What about dairy?
Milk and yoghurt are decent sources of selenium and iodine. Cheese provides iodine, too. However, dairy also contains a protein called casein that causes problems in many people. I recommend getting tested. If casein affects your thyroid health, you may feel much better without dairy. Note that sensitivity to dairy is not the same as lactose intolerance. Lactose is a sugar contained in milk. Antibodies are formed only as a reaction to proteins – in this case, casein. So, purchasing lactose-free milk is not going to help!
Holistic Strategies for Cultivating a Healthy Weight
Body fat, especially abdominal fat, can cause inflammation, worsening thyroid dysfunction symptoms. Maintaining a healthy body weight can help reduce the symptoms of impaired thyroid function. However, a sluggish thyroid can make weight loss difficult, creating a vicious cycle. Intermittent fasting and a low-carbohydrate diet may help manage weight.
In intermittent fasting, you could leave a 16 hours overnight window between dinner and the day's first meal. If your thyroid is compromised, you should be cautious. Start slowly by pushing your breakfast back further and fast for 12 hours at first, then 14 hours. In moderation, sugar-free drinks such as water, tea and black coffee are allowed during the fasting phase.
It may take some time to adjust, so proceed at your own pace while monitoring your symptoms. Unfortunately, there is very little research about intermittent fasting for people with an underperforming thyroid. For many, it works; for some, it makes symptoms worse.
I would be honoured to assist you if you're seeking a natural and holistic approach to healing your gut and thyroid. As a nutritional therapist with a deep understanding of the mind-body connection, I believe in addressing the root causes of your symptoms and creating a personalized plan that supports your unique needs. Whether you're struggling with digestive issues, hormone imbalances, or both, I'm here to provide guidance and support every step of the way. Please don't hesitate to reach out if you're ready to prioritize your health and well-being.
-
The thyroid gland is a small, butterfly-shaped gland located at the base of the neck, below the Adam's apple. It produces hormones that regulate the body's metabolic rate, growth, and development.
-
Hypothyroidism is a condition where the thyroid gland does not produce enough thyroid hormones, leading to symptoms such as fatigue, weight gain, and sensitivity to cold.
-
Hyperthyroidism is a condition where the thyroid gland produces an excess of thyroid hormones, leading to symptoms such as weight loss, rapid heartbeat, and irritability
-
Thyroid problems can have various causes, including autoimmune diseases (such as Hashimoto's thyroiditis and Graves' disease), iodine deficiency or excess, certain medications, and genetic factors.
-
Stress can impact the thyroid gland and its hormone production. Chronic stress may contribute to the development or exacerbation of thyroid conditions.
-
Hashimoto's thyroiditis is an autoimmune condition where the immune system mistakenly attacks the thyroid gland, leading to inflammation and decreased thyroid function. It is the most common cause of hypothyroidism.
-
Diet plays a role in thyroid health. Adequate intake of iodine, selenium, and other nutrients is important for proper thyroid function. Some foods, such as cruciferous vegetables, may affect thyroid function when consumed in large amounts.
