Hashimoto’s Disease And Gluten: What You Need to Know

If you’re here, you’re probably curious about the connection between Hashimoto’s disease and a gluten-free diet. As someone who’s been navigating the challenges of Hashimoto’s since childhood, I know firsthand how confusing and overwhelming it can be to manage this condition. 

But don’t worry—I’ve got you covered. Let’s dive into the relationship between Hashimoto’s and gluten, and explore how diet changes can make a difference in managing symptoms.

What is Hashimoto’s thyroiditis?

Hashimoto’s thyroiditis, also known as Hashimoto’s disease, is an autoimmune disorder where your immune system mistakenly attacks your thyroid gland.

This small, butterfly-shaped gland at the base of your neck is responsible for producing hormones that regulate your metabolism, energy levels, and overall bodily functions.

In Hashimoto’s, the chronic inflammation caused by the immune attack often leads to an underactive thyroid (hypothyroidism). This means your thyroid can’t produce enough hormones, resulting in symptoms like fatigue, weight gain, hair loss, depression, and more.

Managing Hashimoto’s involves addressing the autoimmune component, supporting thyroid health, and often making dietary changes. 

If you want to learn more about Hashimoto’s or if you’re newly diagnosed, you’ll want to check out my Hashimoto’s 101 blog post here!

What is gluten?

Gluten is a protein found in wheat, barley, and rye. It’s what gives dough its elasticity and helps it rise. While gluten is safe for most people, it can cause serious health issues for those with certain conditions like celiac disease or non-celiac gluten sensitivity. 

For individuals with Hashimoto’s, gluten can be particularly problematic because it may exacerbate autoimmune responses and inflammation.

Additionally, research has shown that people with Hashimoto’s thyroiditis are more likely to also have celiac disease compared to the general population. Because of this, it’s recommended that anyone diagnosed with Hashimoto’s should be tested for celiac disease.

The connection between food sensitivities and Hashimoto’s

Many people with Hashimoto’s also have food sensitivities, particularly to gluten and dairy. These sensitivities can contribute to inflammation and worsen symptoms through a condition known as leaky gut syndrome.

What role does leaky gut syndrome play in this?

Leaky gut syndrome, or increased intestinal permeability, occurs when the lining of the small intestine becomes damaged. This allows undigested food particles, toxins, and other harmful substances to “leak” into the bloodstream.

When these substances enter the bloodstream, they can cause widespread inflammation and potentially trigger autoimmune responses through a mechanism called molecular mimicry.

In molecular mimicry, the immune system mistakes components of gluten for thyroid tissue due to their similar structures. This can lead to an increased autoimmune attack on the thyroid, worsening Hashimoto’s symptoms.

Gluten and dairy-free diet benefits for Hashimoto’s

Eliminating gluten and dairy from your diet can significantly reduce inflammation and improve symptoms for many people with Hashimoto’s. Here are some benefits of a gluten and dairy-free diet for Hashimoto’s:

• Reduced Inflammation: Removing these common triggers can help decrease overall inflammation in the body.

• Lower Thyroid Antibodies: Studies have shown that a gluten-free diet can reduce thyroid antibody levels, indicating a decrease in autoimmune activity. For example, in a six-month study involving 34 women with Hashimoto’s, those who followed a gluten-free diet saw improvements in thyroid function and vitamin D levels, and they also had lower thyroid antibody levels compared to those who didn’t change their diet.

• Improved Gut Health: Avoiding gluten and dairy can help heal leaky gut syndrome, leading to better nutrient absorption and overall health.

• Symptom Relief: Many people report reduced fatigue, better mood, weight loss, and improved energy levels after eliminating gluten and dairy.

What to eat on a gluten-free diet

Switching to a gluten-free diet might seem daunting at first, but there’s a wide variety of delicious and nutritious foods you can enjoy. Here are some options:

• Grains and Starches: Rice, corn, quinoa, millet, buckwheat, sorghum, teff, amaranth, potatoes, sweet potatoes, tapioca, arrowroot

• Fruits and Vegetables: All fresh fruits (e.g., apples, bananas, berries, citrus fruits), all fresh vegetables (e.g., leafy greens, carrots, peppers, broccoli), dried fruits (check labels for added ingredients)

• Proteins: Fresh meats (beef, pork, chicken, turkey, lamb), fish and seafood, eggs, tofu and tempeh (check labels for gluten-containing additives), legumes (beans, lentils, peas)

• Dairy: Milk, cheese, yogurt, butter, cream, cottage cheese

• Nuts and Seeds: Almonds, walnuts, cashews, chia seeds, flaxseeds, pumpkin seeds, sunflower seeds

• Oils and Fats: Olive oil, coconut oil, avocado oil, butter, ghee

• Condiments and Spices: Salt and pepper, fresh and dried herbs, spices (check for added gluten), vinegars (except malt vinegar), gluten-free soy sauce (e.g., tamari), mustard, ketchup (check labels), mayonnaise (check labels)

• Gluten-Free Flours: Almond flour, coconut flour, rice flour, tapioca flour, chickpea flour, cornmeal, gluten-free oats and oat flour (ensure they are certified gluten-free)

What to avoid on a gluten-free diet

• Grains and Flours: Wheat (including spelt, durum, farro, and semolina), barley, rye, triticale, bulgur, kamut, malt (derived from barley)

• Baked Goods: Bread (unless labeled gluten-free), cakes and pastries (unless labeled gluten-free), cookies (unless labeled gluten-free), muffins (unless labeled gluten-free), donuts (unless labeled gluten-free)

• Pasta and Noodles: Wheat-based pasta, wheat-based noodles, couscous

• Processed and Packaged Foods: Some cereals (check labels for gluten content), crackers (unless labeled gluten-free), snack bars (check labels for gluten content), some processed meats (e.g., sausages, deli meats) if they contain gluten, some soups and sauces (check labels for thickeners made from gluten-containing grains), salad dressings (check labels for gluten content)

• Beverages: Beer (unless gluten-free), malt beverages, some flavored coffees and teas (check labels for gluten content)

• Miscellaneous: Soy sauce (unless gluten-free), some candies and chocolates (check labels for gluten content), some instant sauces and gravy mixes (check labels for thickeners made from gluten-containing grains)

Ready to starting taking action? I created a FREE Gluten & Dairy Free Grocery Guide to help you ditch the confusion make food choices that are best for YOU.

Get your FREE copy of the Gluten and Dairy Free Grocery Guide HERE!

Frequently asked Questions

Should I be gluten-free if I have Hashimoto’s?

For many people with Hashimoto’s, going gluten-free can lead to significant improvements in symptoms and overall health. However, it’s important to remember that individual responses vary. Some people may see dramatic improvements, while others might notice only slight changes. It’s always best to work with a healthcare provider to determine what’s right for you.

Does hypothyroidism cause gluten intolerance?

Hypothyroidism itself doesn’t cause gluten intolerance, but many people with autoimmune thyroid conditions like Hashimoto’s also have gluten sensitivity or celiac disease. Addressing gluten sensitivity can help reduce inflammation and autoimmune activity, potentially improving thyroid function.

What foods should you avoid with Hashimoto’s?

In addition to gluten, it’s often recommended to avoid/limit:

• Dairy Products: Lactose intolerance is quite common for those who have Hashimoto’s thyroiditis. Research involving 83 women who have Hashimoto’s thyroiditis revealed that 75.9% of them also suffered from lactose intolerance. Eliminating dairy from your diet might help alleviate digestive problems and enhance both thyroid function and the effectiveness of thyroid medication if you think you might be lactose intolerant. However, it’s important to note that dairy does not affect everyone with Hashimoto’s in the same way; some may tolerate it without any issues.

• Soy Products: There is some indication that soy may negatively impact thyroid function, leading many individuals with Hashimoto’s to stay away from soy products. However, further studies are necessary to fully understand this relationship. 

• Processed Foods and Sugars: Can contribute to inflammation and poor gut health.

Final thoughts about Hashimoto’s and gluten-free diet

Adopting a gluten and dairy-free diet can be a transformative step for many dealing with Hashimoto’s disease.

There’s good evidence suggesting that such dietary changes can help reduce thyroid antibodies, lower TSH (thyroid-stimulating hormone) levels, and decrease inflammation. This can lead to fewer symptoms and flare-ups, providing significant relief for many patients.

However, it’s important to acknowledge that individual responses to dietary changes can vary. While a gluten and dairy-free diet offers benefits to many, it’s not a one-size-fits-all solution. Some people may experience dramatic improvements, while others notice more subtle changes. 

Additionally, after a period of healing and with careful monitoring, you may find you can reintroduce gluten and dairy back into your diet without adverse effects. The key is to listen to your body and work closely with a healthcare provider to determine what works best for you.

If you’re struggling with managing Hashimoto’s and are looking for structured support, consider enrolling in my Healing Hashi’s Program!

This 3-month program is designed to provide you with the tools and strategies to manage your condition effectively, with a focus on holistic nutrition and lifestyle modifications tailored to your unique needs. Learn more and sign up here.

Let’s embark on this journey to better health together!