Wholistic Jen

By Jennifer Whitmire MS, MEd, MH, CHES, NEP

Autoimmune thyroid diseases, such as Hashimoto’s and Graves’ disease, can significantly impact a person’s overall well-being. These conditions arise when the immune system mistakenly attacks the thyroid gland, leading to imbalances in hormone production and a range of troublesome symptoms. Unfortunately, autoimmune conditions usually run in pairs or more! Adopting a clean eating approach can support the thyroid, the immune system, and help keep other conditions from occurring.

What Are Autoimmune Thyroid Diseases?

Before delving into functional foods, it’s essential to grasp the basics of autoimmune thyroid diseases. Hashimoto’s and Graves’ disease are the most common forms, and they involve the immune system attacking the thyroid gland. Hashimoto’s typically leads to an underactive thyroid, while Graves’ disease results in an overactive thyroid. Both conditions can cause symptoms such as fatigue, weight changes, hair loss, mood swings, and digestive issues. While medical interventions like hormone replacement therapy or antithyroid medications are commonly used for managing these conditions, clean eating can provide valuable support to minimize inflammation and promote thyroid health.

What are Thyroid Hormones, T3 and T4?

Thyroid hormones are a group of chemical messengers produced by the thyroid gland, a small, butterfly-shaped gland located in the neck. These hormones, mainly triiodothyronine (T3) and thyroxine (T4), are regulators of several metabolic processes within the body. 

These hormones determine the basal metabolic rate (BMR), which represents the minimum energy required for essential functions while at rest. By increasing BMR, T3 and T4 lead to elevated energy expenditure and calorie burning. Additionally, they impact carbohydrate metabolism, aiding in the breakdown, absorption, and utilization of carbohydrates, as well as promoting glucose uptake in cells and enhancing glycolysis for energy production.

In lipid metabolism, these hormones affect lipolysis, the breakdown of fats, and promote the use of fatty acids for energy. They also contribute to maintaining healthy cholesterol and triglyceride levels. 

Thyroid hormones are also involved in protein synthesis, vital for tissue repair, growth, and maintenance of lean body mass. Moreover, they regulate thermoregulation, increasing heat production in cells to raise body temperature in response to cold environments.

Thyroid hormones influence gastrointestinal function by affecting motility and nutrient absorption, thereby supporting gut health and optimizing nutrient uptake. They also play a role in cardiovascular function, impacting heart rate, cardiac output, blood vessel function, and blood pressure regulation. In terms of bone health, T3 and T4 promote bone turnover, ensuring a balance between bone resorption and formation to maintain bone density and strength.

These hormones also influence brain development and function, particularly crucial during early life and pregnancy. Additionally, they impact oxygen consumption by cells, which is vital for cellular energy production and overall metabolism. 

 The two primary thyroid hormones are thyroxine (T4) and triiodothyronine (T3), both of which are iodine-containing compounds.

Thyroxine is the main hormone produced by the thyroid gland. It is released in higher quantities than T3 but is considered a prohormone because it is relatively inactive compared to triiodothyronine. Once released into the bloodstream, T4 is transported to various tissues, where it gets converted into the more active T3. This conversion primarily occurs in the liver and other tissues, facilitated by enzymes called deiodinases.

Triiodothyronine is the active form of thyroid hormone, and it exerts a more potent effect on metabolic processes in the body. T3 directly binds to specific receptors in the nuclei of cells, regulating the expression of genes involved in metabolism, energy production, and growth.

The release of thyroid hormones is tightly regulated by the hypothalamus and the pituitary gland in a feedback loop known as the hypothalamic-pituitary-thyroid (HPT) axis. When the body needs more thyroid hormones, the hypothalamus releases thyrotropin-releasing hormone (TRH), which signals the pituitary gland to produce thyroid-stimulating hormone (TSH). TSH then stimulates the thyroid gland to release more T4 and T3. As the levels of T4 and T3 increase in the bloodstream, they exert negative feedback on the hypothalamus and pituitary gland, reducing the release of TRH and TSH, respectively, to maintain a balance.

Imbalanced thyroid hormones can impact cardiovascular health, affecting heart rate, blood pressure, and cholesterol levels, potentially increasing the risk of heart disease. Additionally, mental health concerns such as mood swings, anxiety, and depression can be associated with thyroid hormone fluctuations. 

What Nutrients are Needed for Thyroid Hormones?

For the production of thyroid hormones T3 and T4, as well as their conversion, the body requires various nutrients and minerals. These nutrients support the thyroid gland’s function and the enzymatic processes involved in the synthesis and conversion of thyroid hormones. 

Iodine is a crucial component of both T3 and T4. T3 has three iodine molecules attached, and T4 has four iodine molecules attached. It is obtained through the diet and is a vital element for the thyroid gland to produce these hormones. Iodine deficiency can lead to hypothyroidism and goiter. Sea vegetables, like seaweed and kelp, are rich in iodine. Just sprinkling some dulse over a salad can help to boost iodine intake. 

Tyrosine is an amino acid that combines with iodine to form both T3 and T4. It serves as the backbone of these thyroid hormones, and its availability is necessary for their synthesis. Choose foods like seeds (pumpkin seeds and sesame seeds), avocados, and nuts like almonds for tyrosine.

Selenium is a key mineral in the conversion of T4 to T3 in the body. The enzyme responsible for this conversion, known as deiodinase, requires selenium as a cofactor. Brazil nuts are an excellent source of selenium. Other sources include sunflower seeds, fish, seafood, and whole grains.

Zinc is another mineral required for the conversion of T4 to T3. It also supports the health and function of the thyroid gland. Foods rich in zinc include nuts and seeds, beans, and leafy greens.  

Vitamin D plays a role in the regulation of thyroid function and has been associated with autoimmune thyroid conditions. It can be obtained from exposure to sunlight, but depending on where you live and the time of year, you may need to supplement.  You can get some vitamin D from mushrooms.  Look for brown mushrooms that grew in the sun, and/or put your mushrooms in the sun for 20-30 minutes before preparing them.

Vitamin A is involved in the proper functioning of the thyroid gland and supports the conversion of T4 to the active T3 form. Orange and yellow fruits and vegetables (carrots, sweet potatoes, winter squashes) are rich in beta-carotene, a precursor to vitamin A. These are more easily absorbed when cooked, so lightly steam or sauté for the most benefit.

Vitamin E is an antioxidant that helps protect the thyroid gland from oxidative stress and inflammation. Nuts (almonds, sunflower seeds, hazelnuts), seeds (sunflower seeds) and even leafy greens are good sources of vitamin E.

Iron deficiency can impair thyroid hormone synthesis and contribute to hypothyroidism. Foods high in iron include dark leafy greens, beans, lentils, and meats.

Copper is involved in the conversion of T4 to T3 and helps regulate thyroid function. Copper can be found in nuts, seeds, whole grains, and seafood.

Magnesium supports thyroid hormone production and cellular sensitivity to thyroid hormones. Green leafy vegetables (spinach, kale), nuts, seeds, whole grains, legumes, and fish are good sources of magnesium.

The Power of Food for the Thyroid

Whole food plantbased eating is more than just a trend; it’s a lifestyle approach that focuses on consuming whole, unprocessed foods that are rich in nutrients and free from artificial additives and preservatives. This way of eating aims to provide the body with the essential vitamins, minerals, and antioxidants it needs to function optimally. For those with autoimmune thyroid diseases, whole food plantbased eating can help reduce inflammation, support the immune system, and improve overall health.

Avoiding Triggers

In addition to incorporating thyroid-supportive foods, individuals with autoimmune thyroid diseases should be mindful of potential triggers that may exacerbate inflammation or thyroid imbalances. 

Some common trigger foods include:

• Gluten can impact autoimmune thyroid conditions like Hashimoto’s thyroiditis due to molecular mimicry, where the immune system mistakes gluten proteins for harmful invaders and attacks them. Since gluten proteins resemble thyroid proteins, the immune system can also target the thyroid gland, leading to inflammation and thyroid damage. 

• Dairy products, particularly cow’s milk, contain proteins and hormones that can trigger an immune response and inflammation in individuals with autoimmune thyroid conditions like Hashimoto’s thyroiditis. The proteins in dairy resemble thyroid proteins, leading to an autoimmune attack on the thyroid gland. Additionally, dairy hormones may disrupt the body’s hormonal balance. 

• Sugar, especially refined sugars and high-glycemic foods can negatively impact autoimmune thyroid conditions like Hashimoto’s thyroiditis. High sugar intake can lead to spikes in blood sugar levels, causing insulin resistance and inflammation in the body. This inflammation can worsen autoimmune responses, potentially triggering an attack on the thyroid gland. Moreover, sugar intake may contribute to weight gain and metabolic imbalances, further affecting thyroid health. 
• Heated oils and fats can negatively affect thyroid health by producing harmful compounds like free radicals and acrylamide. These compounds can lead to oxidative stress, inflammation, and disruptions in thyroid function. To support thyroid health, it is best to avoid consuming foods cooked in heated oils and opt for healthier cooking methods and whole foods in the diet.

Balanced Blood Sugar

Maintaining balanced blood sugar levels is essential for individuals with autoimmune thyroid conditions as it helps manage symptoms and reduces the risk of exacerbating the underlying thyroid condition. Fluctuations in blood sugar can lead to insulin resistance and increased inflammation, contributing to autoimmune activity and thyroid gland damage. 

So…What Do I Eat?

Plant-based thyroid-friendly meals can provide the necessary nutrients to support thyroid health. Here are some delicious and nutritious options:

1. Quinoa Salad with Roasted Vegetables:

Prepare a quinoa salad with roasted vegetables like carrots, sweet potatoes, and broccoli. Toss them with a lemon-tahini dressing for added flavor and healthy fats.

• Lentil and Vegetable Curry:

Make a hearty lentil and vegetable curry with tomatoes, spinach, and cauliflower. The spices like turmeric and cumin add anti-inflammatory benefits.

• Chickpea and Avocado Lettuce Wraps:

Mash chickpeas and avocado together and use the mixture as a filling for lettuce wraps. Top with diced tomatoes, cucumber, and a drizzle of lemon-tahini dressing.

• Vegan Sushi Rolls:

Create sushi rolls using nori sheets, quinoa, cucumber, avocado, and shredded carrots. Serve with a side of pickled ginger and tamari sauce.

• Roasted Cauliflower Tacos:

Roast cauliflower with cumin and chili powder or use my Raw Vegan Taco Meat and use it as a filling for grainfree tortillas or romaine. Top with shredded cabbage, salsa, and a dollop of cashew sour cream.

• Zucchini Noodles with Pesto:

Spiralize zucchini into noodles and toss with homemade basil pesto, cherry tomatoes, and pine nuts.

• Vegan Buddha Bowl:

Assemble a colorful Buddha bowl with a base of brown rice or quinoa, topped with roasted vegetables, steamed greens, sliced avocado, and a drizzle of lemon-tahini sauce.

• Coconut Lentil Soup:

Cook red lentils in a flavorful coconut curry broth with vegetables like spinach, carrots, and bell peppers.

• Spinach and Mushroom Stir-Fry:

Stir-fry fresh spinach and mushrooms with garlic, ginger, and wheat-free tamari sauce. Serve over brown rice or quinoa.

1. Mixed Berry Chia Pudding:

Make a delicious chia pudding using plant-based milk and mixed berries. Top with sliced almonds or hemp seeds for added nutrients.

Remember to vary your meals to include a diverse array of plant-based foods. Clean eating is a powerful tool for individuals dealing with autoimmune thyroid diseases. By focusing on nutrient-dense, whole foods and avoiding potential triggers, individuals can support their thyroid health and reduce inflammation. 

Do you need help with an autoimmune condition and creating a plan of action?  Need help with meal planning, or understanding recent lab work?  Click here to schedule a time for us to chat!