7-day diet plan for Hashimoto's disease | Foods to eat & avoid

Key Points

• The best Hashimoto’s diet focuses on adding nutrient-dense, anti-inflammatory foods rather than restrictions
• While many people with Hashimoto's feel better after going gluten-free and sometimes dairy-free, these are not universal rules. The best approach is often a guided elimination diet to find your specific trigger foods
• Managing Hashimoto's involves a holistic approach. Pair medication and diet with stress management, quality sleep, and moderate exercise

It can be incredibly frustrating to live with Hashimoto's disease. Even if you take your meds on time, you may continue to struggle with fatigue, brain fog, weight gain, and a feeling of always having to fight against your own body.

So, you turn to the internet for answers and find a sea of conflicting advice: avoid this, eat that, never touch this food again. It can feel overwhelming and restrictive before you even start.

The reality is that diet can be a powerful tool against the symptoms of Hashimoto's. But it's not about following a rigid set of rules.

Registered Dietitian, Leann John, RD, says, “As such, there’s no one-size-fits-all diet for the autoimmune disorder Hashimoto’s. I lean into functional nutrition and work with clients to make targeted nutrition changes that address their root cause(s) of this disease.”

A Hashimoto's diet starts with learning how certain foods affect your body. From there, you can create a personalized plan to help reduce inflammation, support your thyroid, and help you feel more like yourself again.

This guide will walk you through the building blocks of a Hashimoto’s-friendly diet. You also get a simple 7-day meal plan to help you get started.

The link between diet and Hashimoto’s disease

Hashimoto's thyroiditis isn't just a problem with the thyroid; it's an autoimmune condition. This means that, in some people, the immune system goes into overdrive and attacks their own thyroid gland. Over time, this constant attack can damage the thyroid, leading to hypothyroidism (an underactive thyroid).

“The thyroid is your metabolic control center and impacts every system of the body,” says John, RD. “Because food is fuel and information, the right foods and nutrients may decrease thyroid antibodies and enhance or protect thyroid function. With optimized thyroid function, my clients see improved energy, hormones, cholesterol, metabolism, mood, digestion, skin, and hair.”

There are two goals of a Hashimoto's diet: provide your thyroid with the nutrients it needs to function and calm the overactive immune response that’s causing the damage.

A well-designed nutrition plan for Hashimoto’s aims to:

• Reduce inflammation: Chronic inflammation is a hallmark of autoimmune diseases. Eating anti-inflammatory foods can help soothe your immune system
• Support thyroid hormone production: Your thyroid needs specific nutrients, like selenium and zinc, to create and convert hormones effectively
• Promote gut healing: There's a strong connection between gut health and autoimmune function, a concept often called the "gut-immune axis." An unhealthy gut lining (or "leaky gut") can allow particles into the bloodstream that trigger an immune response, potentially worsening autoimmune conditions

Foods to eat for Hashimoto’s disease

The world of Hashimoto's-friendly foods is surprisingly rich and varied. You'll find plenty of delicious options that actively support your healing journey. Instead of starting with what to take away, let's focus on the powerful, nutrient-dense foods to add to your plate.

1. Anti-inflammatory powerhouses

Brightly colored fruits and vegetables are rich in antioxidants and polyphenols, compounds that help fight inflammation and cellular damage. They are high-volume, low-calorie foods that pack quite a punch. Plus, they provide dietary fiber, which provides a slew of health benefits.

Additionally, certain types of fish have anti-inflammatory properties.

Focus on:

• Berries: Blueberries, blackberries, raspberries, and strawberries
• Other fruits: Grapes, citrus fruits like oranges, pomegranate, and cherries. Avocados work well too
• Leafy greens: Spinach, chard, kale, arugula
• Colorful veggies: Bell peppers, carrots, beets, and cooked broccoli
• Oily fish: Salmon, herring, sardines
• Lean protein: Chicken breast, turkey breast, fish, and plant-based protein sources like lentils, chickpeas, and beans
• Whole grains: Brown rice, quinoa, and buckwheat. If there is no gluten sensitivity, rolled oats, whole-grain pasta, cereal, and whole-grain bread may work too
• Nuts and seeds (if tolerated): Brazil nuts, walnuts, cashews, chia seeds, flaxseeds, pumpkin seeds, and sunflower seeds
• Healthy fats: Nuts, seeds, avocados, olive oil, and fatty fish

2. Selenium-rich foods

Selenium is a crucial mineral for thyroid health. It acts as a powerful antioxidant in the thyroid gland and is essential for converting the inactive thyroid hormone (T4) into the active form (T3) that your body can use. Studies show that selenium supplementation can help reduce thyroid antibodies, a hallmark of Hashimoto's disease.

Focus on: Brazil nuts, tuna, sardines, shellfish, liver, grass-fed lean beef, and eggs

💡A quick tip: Just one to two Brazil nuts per day can often meet your daily selenium needs. Avoid excessive intake, as selenium in high amounts can be harmful.

3. Zinc-rich foods

Like selenium, zinc plays a vital role in thyroid hormone synthesis. A deficiency in zinc can contribute to hypothyroidism. Keeping your zinc levels in a healthy range can help support thyroid function, especially if you're dealing with Hashimoto's.

Focus on: Oysters, beef, pumpkin seeds, beans, and lentils

Foods to avoid for Hashimoto’s disease

The main thing to remember is that the list of foods below is a general guide, but it does not apply to everyone. Some people with Hashimoto’s may tolerate gluten, while others may not. Similarly, certain foods may have a greater impact on some individuals but not others.

The ultimate goal is to identify foods that may be triggering or worsening your specific symptoms.

1. Gluten: The first step for many

If there's one dietary change widely associated with Hashimoto's, it's going gluten-free. Gluten is a protein found in wheat, barley, and rye. Research is also showing that people with Hashimoto's are more likely to have celiac disease than people without the condition. Celiac disease is an autoimmune condition in which the body reacts poorly to gluten.

Gia Eapen, MD, notes, “Even if you don't have celiac disease, you may have a non-celiac gluten sensitivity that could contribute to inflammation and gut issues. Many people with Hashimoto's report significant improvements in energy, digestion, and brain fog after eliminating gluten.”

2. Dairy and soy: Potential triggers

After a trial period of being gluten-free, if you're still not feeling your best, dairy and soy are often the next food groups to investigate. A significant portion of people with autoimmune thyroid disease also have lactose intolerance. Some others are also sensitive to certain proteins found in dairy, such as casein.

Soy, while a nutritious food for many, contains compounds that can interfere with thyroid function in susceptible individuals, especially if iodine intake is low.

3. Rethinking Goitrogens: Can you eat broccoli with Hashimoto’s?

You may have heard that you should avoid cruciferous vegetables like broccoli, kale, cauliflower, and Brussels sprouts because they are "goitrogenic," meaning they can interfere with the thyroid's uptake of iodine. However, there are nuances to consider before you make a decision.

The effect of goitrogens is the strongest when these vegetables are eaten raw and in very large quantities. 

Cooking goitrogenic vegetables, like broccoli, significantly deactivates the goitrogenic compounds that lead to inflammation. A study shows that processes like boiling and steaming dramatically reduce the concentration of these compounds. So, you may not have to forgo these nutrient-packed vegetables.

Start gradually and introduce them slowly, in small amounts, to your diet. Enjoy them boiled, steamed, roasted, or sautéed.

4. Processed foods and added sugars

You've probably heard the advice to cut back on processed foods and sugar many times, and when you've Hashimoto's, this becomes essential. In particular, processed meats (such as hot dogs, sausages, salami, and deli meats) are known to be inflammatory.

Those convenient packaged snacks, sodas, and white bread may taste great in the moment, but eating them can increase inflammation in your body.

5. Eggs

Some people with Hashimoto’s disease may be intolerant to eggs, and limited studies show that eliminating eggs from the diet (along with other inflammatory foods) helped alleviate symptoms of Hashimoto’s disease.

There simply isn’t enough information out there to tell if someone with Hashimoto’s can or cannot eat eggs.

To see how your body reacts to eggs, try eliminating them for one to two weeks and monitor your symptoms. Consider working with a registered dietitian who specializes in autoimmune conditions to help identify triggers and optimize your diet.

6. Alcohol

According to Eapen, MD, “Alcohol is known to be an inflammatory substance, and people with Hashimoto’s disease may develop an intolerance to alcohol. Additionally, some types of alcohol are high in histamines, which can send an already-overactive immune system into overdrive, and many, especially cocktails, are high in added sugars, which are highly inflammatory. So, there is no established safe limit of alcohol for people with autoimmune disorders like Hashimoto’s.”

Some people prefer avoiding alcohol completely, while others tend to avoid cocktails, have dry red wines, and limit alcohol intake during flare-ups.

7. Caffeine

There’s no definitive proof that caffeine makes symptoms of Hashimoto’s worse. However, anecdotally, some people claim they feel better without caffeine, while others report no noticeable difference.

So, the bottom line is that it’s important to gradually test your tolerance to caffeine and track your symptoms to determine if caffeine exacerbates your flare-ups.

If you're taking levothyroxine, your doctor may advise you to wait 30-60 minutes after taking the medication before drinking your coffee. However, some newer liquid forms of levothyroxine may not have the same interactions with caffeine. Discuss with your doctor whether switching might make your mornings easier.

Sample 7-day Hashimoto's diet plan

This sample plan is designed to be gluten-free, soy-free, and dairy-free, incorporating the key principles discussed above. Think of it as just a template and feel free to swap proteins, vegetables, and fruits based on your preferences and sensitivities.

If you do not have sensitivities to gluten, dairy, and soy, feel free to add them back in.

Day 1

Breakfast: Egg scramble with veggies. Scramble with two eggs (if tolerated), spinach, and mushrooms, served with a side of sliced avocado. If you cannot tolerate eggs, consider using chickpea flour batter to make a chickpea veggie “omelet”

Lunch: Large salad with grilled salmon. Season the fish with salt, pepper, and garlic powder and grill. Lay it on a bed of mixed greens, diced cucumber, bell peppers, and drizzle an olive oil vinaigrette on top. Sprinkle a handful of pumpkin seeds on top of the salad if you can tolerate them

Dinner: Baked chicken with veggies. Bake a chicken thigh with a side of roasted sweet potato and steamed broccoli

Snacks: Apple slices with almond butter, hummus with baby carrots (if the hummus is from a store, consider buying one without added sugars)

Day 2

Breakfast: Breakfast smoothie. Blend unsweetened coconut milk or unsweetened almond milk, a scoop of collagen or plant-based protein powder, a handful of berries, a dash of cinnamon, and a tablespoon of chia seeds. Add honey or half a banana for added sweetness if you prefer

Lunch: Turkey lettuce wraps. Sauté ground turkey with garlic, ginger, and shredded vegetables like carrots and bell peppers (if you cannot tolerate peppers, swap them for any other vegetable). Season with coconut aminos (a soy-free substitute for soy sauce), and a little sesame oil or olive oil. Spoon them into lettuce leaves like tacos to eat. You could add sliced cucumbers on top for an added crunch

Dinner: Burger with asparagus. Grass-fed beef burger patty (no bun). Season with salt, pepper, and onion powder, over a bed of arugula with a side of roasted asparagus (or roasted broccolini)

Snacks: Half a cup of blueberries with a handful of walnuts, brown rice cake with avocado, with a little salt and a squeeze of lemon

Day 3

Breakfast: Chia seed pudding. Soak chia seeds overnight with coconut milk. Top it off with fresh berries and two Brazil nuts. Have a Mandarin orange on the side

Lunch: Mediterranean quinoa bowl. Assemble a quick bowl with cooked quinoa, chopped cucumber, and cherry tomatoes (omit tomatoes if you are avoiding nightshades), black or green olives, diced grilled chicken, and fresh parsley. Drizzle with olive oil and a dash of red wine vinegar and a spoonful of tahini or hummus on top for extra flavor. Pro tip: prep the chicken, cook the quinoa, and chop the veggies in advance to assemble quickly when needed

Dinner: Zucchini noodle “pasta” with pesto chicken. Spiralize zucchini (or use a grater to make long zucchini “noodles.” Lightly sauté them in olive oil, garlic, and vegan pesto (all ingredients in a pesto sauce, except for the parmesan cheese). Top with grilled or pan-fried chicken seasoned with Italian herbs. If you cannot tolerate pine nuts or walnuts, skip the nuts and add nutritional yeast

Snacks: Slices of pear with a handful of pumpkin seeds, celery sticks with almond butter or sunflower seed butter

Day 4

Breakfast: Coconut flour pancakes. Mix together coconut flour, mashed banana, eggs (or a plant-based egg substitute), 1/2 teaspoon of baking powder, and a dash of cinnamon. Top with fresh blueberries and a spoonful of almond butter

Scramble with two eggs, leftover roasted veggies, and a side of sliced apple

Lunch: Tuna avocado salad. Mix canned tuna (in water) with diced celery, green onions, and mashed avocado. Add a dash of olive oil, some dill, and a little lemon juice. Serve in lettuce cups, over mixed greens, or even brown rice

Dinner: Stuffed squash with turkey. Scoop out the seeds from a halved acorn squash or a small butternut squash, then roast them in the oven. Brown ground turkey in a skillet with onion, garlic, herbs, and seasoning of your choice. Stuff the squash halves with the turkey. You can make it vegetarian by stuffing the squash with quinoa and mixed vegetables

Snacks: A navel orange with two Brazil nuts, homemade trail mix with almonds, dried cranberries, and coconut flakes. Add raisins for added flavor, if you prefer

Day 5

Breakfast: Golden milk overnight oats. Soak rolled gluten-free oats in coconut or almond milk overnight. Add turmeric, ginger powder, and cinnamon and leave it overnight in the refrigerator. Top with blueberries if you prefer

Lunch: Lentil and veggie soup. Make a hearty soup with green or brown lentils, along with lots of diced vegetables (onions, celery, carrots, and zucchini). Add garlic and herbs like thyme and simmer until the lentils are cooked. Add a handful of spinach and a dash of lemon juice. Skip the lentils if you are avoiding legumes, and make it a hearty veggie soup

Dinner: Shrimp stir fry. Sauté shrimp (peeled, deveined) in olive oil or avocado oil with ginger and garlic paste. Add frozen veggies like diced peas and carrots. You may also add frozen broccoli florets. Season with coconut aminos and rice wine vinegar. Serve over buckwheat noodles or any other gluten-free noodles, gluten-free pasta, or cauliflower rice

Snacks: Make a tomato-free salsa by chopping cucumbers, mango (swap for pineapple if you can’t find mango), red onion, cilantro, and lime juice. If you can tolerate it, add a little jalapeno or green chilli. To eat, dip gluten-free chips or celery sticks. The salsa can be made in advance. Slices of pear with a handful of walnuts (if tolerated) can be a mid-afternoon snack

Day 6

Breakfast: Chia pudding with coconut milk, diced kiwi, and hemp seeds. Mix chia seeds with unsweetened coconut milk and a pinch of cinnamon. Let it sit overnight. In the morning, top with chopped kiwi and hemp seeds.

Lunch: Warm Chicken salad. Place sliced grilled chicken breast over a bed of fresh arugula, and shredded raw beets and cucumbers. Toss with a simple vinaigrette made with olive oil, lemon juice, and a touch of Dijon mustard. If you can tolerate it, add a handful of crushed walnuts or pumpkin seeds

Dinner: Ginger-garlic beef and broccoli stir-fry. Stir-fry sliced lean beef with broccoli florets, minced ginger and garlic, and a dash of olive oil. Season with coconut aminos and a splash of lime. Serve over cauliflower rice, quinoa, or brown rice

Snacks: Apple slices with almond butter, baby carrots with hummus (without added sugars)

Day 7

Breakfast: Pumpkin spice buckwheat porridge with cinnamon and coconut milk. Simmer buckwheat groats in coconut milk. Stir in pumpkin purée, cinnamon, and a dash of vanilla. Top with crushed walnuts if tolerated.

Lunch: Wild-caught salmon cakes with dill cabbage slaw. Mix canned wild salmon with shredded zucchini, coconut flour, and your choice of herbs. Form into patties and pan-fry in olive oil. Serve with a bit of cabbage slaw dressed in lemon juice, dill, and olive oil (if you can tolerate small amounts of raw cabbage). Else, swap with grated beets

Dinner: Herbed lamb meatballs with garlic cauliflower mash and steamed green beans. Bake lamb meatballs seasoned with parsley, garlic, and cumin. Serve with mashed steamed cauliflower blended with olive oil and roasted garlic, plus a side of steamed green beans

Snacks: Frozen blueberries with coconut yogurt, celery sticks with olive tapenade.

Beyond the diet: Lifestyle factors that matter

Nutrition is a cornerstone of managing Hashimoto’s, but it works best as part of a holistic approach.

• Manage stress: Chronic stress can dysregulate your immune system and worsen autoimmune symptoms. Incorporate stress-reducing activities, such as meditation, gentle yoga, or spending time in nature
• Prioritize sleep: Aim for 7-9 hours of quality sleep per night. Poor sleep can increase inflammation and disrupt hormone function
• Move your body: Engaging in gentle to moderate exercise, such as walking, swimming, or strength training, can help boost energy levels, improve mood, and support weight management. Avoid over-exercising, which can be an additional stressor on the body

Final thoughts: Diet plan for Hashimoto’s disease

Navigating a Hashimoto's diagnosis can feel disorienting, but making strategic changes to your diet and lifestyle can put you back in the driver's seat.

Start by focusing on adding nourishing, anti-inflammatory foods, and then begin to investigate potential triggers, like gluten or dairy.

Remember, this is a journey of personalization. What works wonders for one person may not be the exact formula for another. Be patient with yourself, listen to your body, and celebrate small victories.

A registered dietitian who specializes in autoimmune conditions can help you:

• Create a tailored plan
• Guide you through an elimination diet safely
• Provide the support you need to achieve lasting results

“A registered dietitian assesses your unique nutrition needs using science and our clinical experience,” says John, RD. ‘We evaluate and monitor your health, food and weight, signs and symptoms, labs and tests, we don’t guess! Together we make strategic and doable plans, and track them for effectiveness.”

Find a Hashimoto’s dietitian who accepts your insurance.

Frequently Asked Questions (FAQs)

What is the treatment for Hashimoto’s disease?

Treatment for Hashimoto’s disease is typically a daily thyroid hormone replacement called levothyroxine. This medication is designed to replace the hormone your thyroid can't produce on its own.

Your doctor will start you on a dose and adjust it based on blood tests until you feel better and your levels return to normal. Most people stay on this medication long-term, and it's usually taken first thing in the morning on an empty stomach.

Beyond medication, an anti-inflammatory diet, managing stress, getting good sleep, and fixing any vitamin deficiencies can also help.

What is the best diet for Hashimoto’s?

There is no single "best" diet for Hashimoto's, but many people find success with anti-inflammatory approaches, such as the Mediterranean diet, AIP (Autoimmune Protocol), or Whole30, to identify food triggers.

Popular modifications include going gluten-free and dairy-free, though these aren't necessary for everyone.

Focus on nutrient-dense whole foods, adequate selenium and iodine, and consider consulting a registered dietitian to determine if elimination diets, such as AIP, may help identify personal sensitivities that could be affecting your thyroid function and symptoms.

What is the best breakfast for Hashimoto's?

A great breakfast for Hashimoto's focuses on protein and healthy fats to keep you full and stabilize blood sugar. Options like an egg scramble (or a plant-based egg) with vegetables and avocado, a protein smoothie with non-dairy milk, or chia seed pudding with fruit are excellent choices.

How quickly can diet help Hashimoto's symptoms?

Eapen, MD, says, “How your diet works against symptoms of Hashimoto’s is highly personal. Some people notice improvements in energy and digestion within a few weeks of eliminating a major trigger like gluten. For others, it may take a few months of consistent effort to see significant changes in symptoms and antibody levels.”

Can I drink coffee with Hashimoto's?

Coffee tolerance varies widely with Hashimoto's. Some people handle it fine, while others experience worsened anxiety or digestive issues. If you drink coffee, your doctor may advise you to wait 30-60 minutes after taking your thyroid medication to minimize interference with its absorption. However, newer liquid forms of levothyroxine may be less affected by coffee. Discuss your situation with your doctor.

Do I have to give up gluten forever if I have Hashimoto’s?

Having Hashimoto's does not require you to eliminate gluten forever. However, if you have celiac disease or a gluten sensitivity, you may feel better on a gluten-free diet. If you're considering eliminating gluten, consult your healthcare provider or a registered dietitian to learn if a trial period of eliminating gluten may help your specific situation.

Get a personalized Hashimoto’s diet plan from a Registered Dietitian, covered by insurance.

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