Get access to the best, easy, everyday recipes to take control of hypothyroidism and Hashimoto’s symptoms for long-term relief with these featured recipes from the three Hashimoto’s & Hypothyroidism cookbooks written by Emily Kyle.
The hypothyroidThyroid Diet: WHAT YOU NEED TO KNOW
The thyroid functions as a hormone-regulator, affecting many organs within the body. When the thyroid is underactive, not enough hormones are being released, leading to problems beyond the thyroid.
Hashimoto’s disease, or Hashimoto’s thyroiditis, is classified as an autoimmune disorder that often causes hypothyroidism, also known as an underactive thyroid. Hypothyroidism (Underactive Thyroid) occurs when the thyroid gland is not producing a sufficient level of thyroxine (T4) and triiodothyronine (T3).
Why Thyroid Diets Help
Hashimoto’s thyroiditis is seen in around 5 out of 100 people and it is the most common reason why people experience hypothyroidism. In the U.S., over 14 million people have been diagnosed with Hashimoto’s. Women are more likely (about 8x to be exact!) to have Hashimoto’s than men.
The disease is more prevalent for women between the ages of 40 and 60.
Studies have found that genetic factors contribute to a person’s likelihood of developing the condition, in addition to environmental factors and other autoimmune disorders. More recent studies have looked into nutrition as a factor in the development of Hashimoto’s.
While there is still a lot of research being done on nutrition and Hashimoto’s, researchers have found evidence that certain micronutrient levels play a role in the disease. High iodine intake and deficiencies in selenium, iron, and vitamin D have been linked to Hashimoto’s.
Diet can also help in the treatment of Hashimoto’s disease, which is why I am proud to have authored three thyroid cookbooks:
- The 30-Minute Thyroid Cookbook: 125 Healing Recipes for Hypothyroidism and Hashimoto’s
- The Hashimoto’s AIP Cookbook: Easy Recipes for Thyroid Healing on the Paleo Autoimmune Protocol
- The Easy Thyroid Diet Plan: A 28-day Meal Plan For Symptom Relief
Important Nutrients to Consider for Hashimoto’s Patients
The prevention and treatment of different diseases include a nutritional approach more and more these days. The management of Hashimoto’s and Hypothyroidism is best when approached in a holistic lifestyle way.
People are becoming more proactive and the medical field is catching up to the philosophy that medical problems should be prevented rather than treated. Medicine is becoming less reactive, and we have discovered that prescribing medications to treat a problem is not a long-term solution.
For those who are diagnosed with Hashimoto’s or any other autoimmune disorder, diet can make a difference and help to treat a disorder and therefore, relieve symptoms.
For those with Hashimoto’s or hypothyroidism specifically, there are some key nutrients that it is important to be aware of.
Iodine for Hashimoto’s
Iodine intake is very tricky for people Hashimoto’s because individuals should take in less iodine, but it is also important to ensure you are consuming enough.
The main food sources of iodine are kinds of seafood (seaweed, scallops, shrimp, salmon, and tuna), animal products (yogurt, milk, eggs), and fruits like cranberries and strawberries. You should also watch out for iodized salt, which is a major source of iodine.
Selenium for Hashimoto’s
People with Hashimoto’s can benefit from adding more selenium to their diet. Selenium is found in soil and gets passed on to plants. Foods high in selenium are Brazil nuts, oysters, wild-caught tuna, sunflower seeds or sunflower milk, high-quality pastured meats, and mushrooms.
Vitamin D for Hashimoto’s
People with Hashimoto’s are encouraged to increase their intake of vitamin D. Vitamin D is a fat-soluble vitamin that supports the body’s absorption of calcium. The easiest way to get vitamin D is to step outside into the sunshine!
However, those of us that live in places with cold, dark winters need to find other ways to get our vitamin D. Food sources of vitamin D are fish (cod liver oil, wild-caught salmon, sardines) and organic dairy products.
Additional Nutrients to Consider for Hashimoto’s
Additionally, foods high in phytonutrients, quality fats, and probiotics are all beneficial to people with Hashimoto’s. An overall nutritious diet full of fruits, veggies, healthy fats, and whole grains can benefit everyone, especially those with an autoimmune disorder.
While diet can help increase or decrease your intake of micronutrients, some patients may benefit from additional supplementation as part of an individualized treatment plan when working with their registered dietitian.
Should Your Thyroid Diet be Gluten-Free?
There is no clear evidence that a gluten-free diet can prevent autoimmune diseases such as Hashimoto’s. However, a connection has been found between Hashimoto’s and Celiac disease, an autoimmune disorder where the intake of gluten damages the small intestine.
Due to this finding, people with Hashimoto’s are advised to follow a gluten-free diet as a part of treatment, along with getting tested for Celiac disease.
Even if Celiac is ruled out, it is recommended that all Hashimoto’s patients abstain from gluten indefinitely.
Gluten is found in wheat, barley, rye, and oats that are not certified gluten-free. These grains are often in bread, pasta, cereals, and baked goods to name a few.
Be sure to look for gluten-free certification, especially if you are diagnosed with Celiac disease or a gluten-free label on packaging at the grocery store.
The Best Hashimoto's Diet & Thyroid Diet Recipes
Many of the recipes found here on my blog inspired the recipes that went into my first cookbook, The 30-Minute Thyroid Cookbook and my second cookbook co-authored with my husband, The Hashimoto's AIP Cookbook. Below you will find a collection of the best recipes containing foods good for thyroid support for a healthy Hashimoto's diet, Thyroid diet, thyroid healing and more.
Drink & Breakfast Recipes
The most delicious drink, smoothie & breakfast recipes to help support a healthy thyroid & hashimoto's diet.
Honey & Ginger Warm Lemon Water
For those living with Hashimoto’s, hypothyroidism, or other thyroid disorders, this is a delicious, soothing beverage that can help to support an anti-inflammatory diet.
Recipe featured on page 37 of The 30-Minute Thyroid Cookbook under Warm Lemon, Honey & Ginger Tea.
Dairy-Free, Gluten-Free, Grain-Free, Nut-Free, Seed-Free, Soy-Free, Corn-Free, Paleo, AIP-Friendly, Vegetarian, Vegan-Option, Nightshade-Free
Homemade Non-Dairy Coconut Milk Yogurt
Delicious Homemade Lactose-Free Coconut Milk Yogurt can be made at home using the traditional method of combining the liquid with ‘cultures’, or bacteria with coconut milk. This leads to fermentation, where the bacteria convert the sugar into lactic acid, giving the yogurt the traditional thickness and tang of yogurt.
Recipe featured on page 177 of The Hashimoto's AIP Cookbook under Creamy Coconut Milk Yogurt.
Dairy-Free, Gluten-Free, Grain-Free, Nut-Free, Seed-Free, Soy-Free, Corn-Free, Paleo, AIP-Friendly, Vegetarian, Vegan-Option, Nightshade-Free
Green Dream Hemp Seed Smoothie
Green smoothies are one of the easiest, and most delicious, ways to get in an extra serving of those highly nutritious dark green leafy vegetables. Spinach is packed with vitamin C, K, folic acid, iron, and calcium as well as important B vitamins. The spinach brings a lovely green color to this smoothie, but you won’t taste it among the fresh tropical fruits.
Recipe featured on page 22 of The 30-Minute Thyroid Cookbook under Green Dream Tropical Smoothie.
Dairy-Free, Gluten-Free, Grain-Free, Nut-Free, Soy-Free, Corn-Free, Paleo, AIP-Friendly, Vegetarian, Vegan-Option, Nightshade-Free
Blueberry Lavender Stress Relief Smoothie
Stress is everywhere in our lives, but thankfully, Mother Nature has provided us with all-natural ingredients that help to naturally ease stress, panic, and anxiety such as avocado, blueberries, and swiss chard. Blended together, these delicious antioxidant-packed fruits and vegetables make the perfect stress relief smoothie to enjoy any time of day.
Recipe featured on page 25 of The 30-Minute Thyroid Cookbook under Blueberry Stress-Relief Smoothie.
Dairy-Free, Gluten-Free, Grain-Free, Nut-Free, Seed-Free, Soy-Free, Corn-Free, Paleo, AIP-Friendly, Vegetarian, Vegan-Option, Nightshade-Free, Fish & Shellfish Free
Instant Pot Golden Milk Quinoa Porridge
Naturally vegan and gluten-free, this plant-based recipe relies on coconut milk and turmeric for its anti-inflammatory compounds and beautiful yellow color. This porridge has warming, sweet flavor that will help your gut heal from the inside out.
Recipe featured on page 28 of The 30-Minute Thyroid Cookbook under Golden Milk Quinoa Porridge.
Vegan, Vegetarian, Dairy-Free, Gluten-Free, Nut-Free, Seed-Free, Soy-Free, Corn-Free, Nightshade-Free, Fish & Shellfish Free
Sides. Sauces & Salads
The most delicious side dishes & sauce recipes designed to help support a healthy thyroid & enjoyable thyroid healing diet.
AIP & Whole30 Nightshade-Free BBQ Sauce
A Carolina-style barbecue sauce is made with vinegar and mustard, as opposed to the ketchup and molasses in traditional barbecue sauces. This sauce has a sweet, tangy flavor that pairs perfectly with grilled or smoked foods. The base is stone fruit purée, which is a great way to get the color and consistency of traditional Carolina-style sauce without ketchup, which contains nightshades and added sugar.
Recipe featured on page 185 of The Hashimoto's AIP Cookbook under Carolina Style Barbecue Sauce.
Vegan, Vegetarian, Paleo, Dairy-Free, Gluten-Free, Grain-Free, Nut-Free, Soy-Free, Corn-Free, Nightshade- Free, Fish & Shellfish Free, Seed-Free Option
Fresh Cucumber & Avocado Salad
Fresh avocado and crunchy cucumber combine in an easy-to-make, plant-based summer salad. The hint of acidity, thanks to the vinegar, marries well with the sweet, creamy avocado. Both the cucumber and avocado contain two important ingredients necessary for good gut health: water and fiber.
Recipe featured on page 61 of The 30-Minute Thyroid Cookbook under Fresh Cucumber & Avocado Salad.
Vegan, Vegetarian, Paleo, Dairy-Free, Gluten-Free, Grain-Free, Nut-Free, Soy-Free, Corn-Free, Nightshade- Free, Fish & Shellfish Free, Seed-Free
Red Cabbage Pineapple Coleslaw
Both red and green cabbage have many important nutritional benefits, including prebiotic fibers that help to feed the ‘good’ gut bacteria in the digestive tract. Rich in vitamin C and vitamin K, cabbage also contains many inflammation-fighting nutrients and antioxidants like polyphenols and sulfur compounds.
Recipe featured on page 28 of The Hashimoto's AIP Cookbook under Creamy Pineapple Coleslaw.
Vegan, Vegetarian, Paleo, Dairy-Free, Gluten-Free, Grain-Free, Nut-Free, Seed-Free, Soy-Free, Corn-Free, Nightshade- Free, Fish & Shellfish Free
Rainbow Chicken Salad
The old saying, “eat the rainbow” has some truth behind it. A healthy diet is full of a variety of foods. The different colors in whole, all-natural foods indicate a wide variety of available nutrients. This rainbow salad features antioxidant health benefits from plums, peaches, and blueberries for a delicious, high-fiber salad that is filling and satisfying.
Recipe featured on page 83 of The 30-Minute Thyroid Cookbook under Rainbow Salad Grain Bowl.
Paleo, Dairy-Free, Gluten-Free, Grain-Free Option, Nut-Free, Soy-Free, Corn-Free, Nightshade- Free Option, Fish & Shellfish Free, Seed-Free
Lunch & Dinner Recipes
The most delicious lunch & dinner recipes designed to help support a healthy thyroid & enjoyable hashimoto's diet.
Step by Step Guide to Rolling Fresh Spring Rolls
This Step by Step Guide to Rolling Fresh Spring Rolls will help you to learn how to make your own fresh spring rolls at home, so you can have perfect rolls every time. Naturally vegan, gluten-free, and low FODMAP, these veggie-packed spring rolls are bursting with flavor and nutrition and are sure to impress all of your dinner guests.
Recipe featured on page 78 of The 30-Minute Thyroid Cookbook under Fresh Vegetable Spring Rolls.
Dairy-Free, Gluten-Free, Nut-Free, Seed-Free, Soy-Free, Corn-Free, Paleo Option, Vegetarian/Vegan Option
Fish en Papillote
This customizable fish en papillote recipe, cooked in either parchment paper or aluminum foil, is a quick weeknight meal that is versatile, naturally gluten-free, paleo, and AIP-friendly, and absolutely delicious.
Recipe featured on page 106 of The 30-Minute Thyroid Cookbook under Haddock en Papillote.
Paleo, Autoimmune Protocol, Dairy-Free, Gluten-Free, Grain-Free, Nut-Free, Seed-Free, Soy-Free, Corn-Free, Nightshade-Free, Shellfish-Free
Paleo Chicken Curry Soup
This light and delicious Paleo Chicken Curry Soup combines the fresh flavors of turmeric and coconut for a delicious comfort soup that pairs well with a salad or entree. Made with coconut milk, fresh green onions, and cilantro, this recipe is Paleo, AIP friendly, grain-free, gluten-free, and dairy-free.
Recipe featured on page 72 of The Easy Thyroid Diet Plan under Creamy Chicken Curry Soup.
Paleo, AIP Option, Dairy-Free, Gluten-Free, Grain-Free, Nut-Free, Seed-Free, Soy-Free, Corn-Free, Fish & Shellfish Free
Greens & Beans Stuffed Portobello Mushrooms
This hearty plant-based dish features delicious kale and white beans paired perfectly with a meaty portobello mushroom, rich in powerful nutrients such as selenium. This dish is packed with dietary fiber and contains more than 20 grams of plant-based protein.
Recipe featured on page 86 of The 30-Minute Thyroid Cookbook under Greens & Beans Stuffed Mushrooms.
Dairy-Free, Gluten-Free, Nut-Free, Seed-Free, Soy-Free, Corn-Free, Vegetarian, Vegan, Grain-Free, Nightshade- Free