Foods That Help Reduce Inflammation in Hashimoto's

November 30, 2025 •

4 min read

Chronic inflammation is a core feature of Hashimoto's thyroiditis, the leading cause of hypothyroidism. Making strategic dietary changes by focusing on nutrient-dense, anti-inflammatory foods can be a powerful strategy to help manage symptoms and improve overall well-being.

Quick Summary

An anti-inflammatory diet for Hashimoto's emphasizes colorful fruits, vegetables, fatty fish, nuts, and fermented foods while limiting sugar, processed items, and potential food sensitivities to support gut health and reduce systemic inflammation. Incorporating key nutrients like selenium and omega-3s is also critical for thyroid function.

Key Points

Reduce Chronic Inflammation: A nutrient-dense diet rich in anti-inflammatory foods can help manage the chronic inflammation and symptoms associated with Hashimoto's thyroiditis.
Embrace Fatty Fish: Oily fish like salmon, sardines, and mackerel are excellent sources of omega-3 fatty acids, which have potent anti-inflammatory effects and support thyroid hormone production.
Nourish the Gut: A healthy gut microbiome is linked to better thyroid function. Incorporate fermented foods like kimchi and sauerkraut, as well as prebiotic vegetables, to support gut health.
Consider Food Sensitivities: Gluten, dairy, and refined sugar are common inflammatory triggers for many individuals with Hashimoto's. Experimenting with elimination may help reduce symptoms.
Ensure Adequate Selenium: Selenium is crucial for thyroid hormone synthesis. Sources include Brazil nuts (in moderation), tuna, and eggs.
Focus on Antioxidants: Colorful fruits, vegetables, and spices like turmeric contain antioxidants that combat inflammation and oxidative stress.

Understanding the Link Between Diet and Hashimoto's

Hashimoto's thyroiditis is an autoimmune condition where the body's immune system attacks the thyroid gland. This attack triggers chronic inflammation, which can exacerbate symptoms like fatigue, weight gain, brain fog, and joint pain. While medication is the primary treatment, dietary interventions can help reduce this inflammatory load and support a healthier gut, which is closely linked to immune function. Studies have found a connection between a patient's gut microbiome and their thyroid health, suggesting that a balanced diet can help repair the intestinal barrier and regulate the immune system.

Anti-Inflammatory Foods to Add to Your Diet

Adopting an anti-inflammatory diet means prioritizing whole, unprocessed foods. These items provide essential vitamins, minerals, and antioxidants that can help calm the immune response and nourish the body.

Vegetables and Fruits

Berries: Loaded with antioxidants called anthocyanins, berries like blueberries, raspberries, and strawberries are excellent for reducing inflammation.
Leafy Greens: Spinach, kale, and other leafy greens are packed with vitamins A, C, and K, as well as antioxidants that fight inflammation.
Cruciferous Vegetables: Broccoli, cauliflower, and Brussels sprouts are rich in anti-inflammatory compounds. Cooking them reduces goitrogenic activity, making them safer for thyroid health when consumed in moderation.
Avocados: A great source of monounsaturated fats, avocados contain carotenoids and tocopherols, which are linked to lower inflammation markers.

Healthy Fats

Omega-3 Rich Fatty Fish: Salmon, mackerel, sardines, and herring are high in EPA and DHA, fatty acids that significantly reduce inflammatory markers like C-reactive protein (CRP).
Extra Virgin Olive Oil: A cornerstone of the Mediterranean diet, EVOO contains the antioxidant oleocanthal, which has anti-inflammatory properties comparable to ibuprofen.
Nuts and Seeds: Walnuts, chia seeds, and flaxseeds provide omega-3s and other healthy fats. Brazil nuts are especially rich in selenium, a mineral crucial for thyroid function.

Gut-Healing Foods

Fermented Foods: Options like sauerkraut, kimchi, and kefir introduce beneficial bacteria (probiotics) to the gut, helping to rebalance the microbiome and regulate immune responses.
Lean Proteins and Legumes: Unprocessed meats, poultry, and legumes like chickpeas and lentils are good sources of fiber, zinc, and selenium, supporting overall health without added inflammatory ingredients.

Potential Trigger Foods to Limit or Avoid

Some foods can trigger or worsen inflammation in sensitive individuals, complicating Hashimoto's symptoms. Identifying and reducing these is a key step.

Gluten: Many people with Hashimoto's also have celiac disease or gluten sensitivity. Studies suggest a gluten-free diet may positively impact thyroid function and inflammation, though more research is needed.
Dairy: A high percentage of Hashimoto's patients have lactose intolerance. Eliminating dairy can lead to symptom improvement in those with sensitivities.
Processed Foods and Sugar: These highly refined items can spike blood sugar and promote inflammation, worsening autoimmune symptoms.
Excess Iodine: While iodine is needed for thyroid hormone production, excessive intake, especially from sources like seaweed or certain supplements, can be problematic for predisposed individuals with autoimmune thyroid disease.

Comparison of Anti-Inflammatory Diet Approaches


Feature	Mediterranean Diet	Autoimmune Protocol (AIP) Diet	Standard Anti-Inflammatory Diet
Primary Focus	Whole foods, healthy fats, fish, plant-based foods.	Strict elimination of common inflammatory triggers to identify sensitivities.	Reduction of processed foods, sugars, and focus on nutrient-dense items.
Key Foods	Vegetables, fruits, whole grains, legumes, fish, EVOO.	Meat, seafood, fruits, vegetables (non-nightshade), fermented foods.	Berries, leafy greens, fatty fish, turmeric, nuts, seeds.
Excludes	Minimal red meat, processed foods, refined sugar.	Grains, legumes, eggs, nuts, seeds, nightshades, dairy, refined sugars.	Processed foods, excessive sugar, trans fats.
Process	Sustainable, long-term lifestyle.	Temporary elimination followed by slow reintroduction.	Gradual shift towards healthier eating habits.

Conclusion

While a cure for Hashimoto's does not exist, dietary management plays a significant role in reducing chronic inflammation and managing symptoms. By focusing on a nutrient-dense diet rich in anti-inflammatory foods like fatty fish, colorful fruits and vegetables, and fermented items, individuals can support their gut health and overall well-being. Identifying and limiting potential triggers like gluten, dairy, and processed foods is also a critical step. The right approach may vary, and working with a healthcare provider to personalize a plan, perhaps starting with a foundation like the Mediterranean diet, is often recommended for long-term success.

How to Build Your Anti-Inflammatory Diet

Prioritize Whole Foods: Shift away from processed snacks and ready meals towards whole foods like fruits, vegetables, lean proteins, nuts, and seeds.
Increase Omega-3s: Aim for several servings of fatty fish per week or consider a high-quality fish oil supplement after consulting with a healthcare provider.
Boost Your Gut Health: Regularly consume probiotic-rich fermented foods like kefir, sauerkraut, or kimchi to support a healthy microbiome.
Experiment with Elimination: For persistent symptoms, consider a temporary elimination diet like the Autoimmune Protocol (AIP) under the guidance of a professional to identify specific food triggers.
Cook with Anti-Inflammatory Spices: Add turmeric, ginger, and garlic to your meals for added flavor and health benefits.

Consulting with a nutritionist or dietitian specializing in autoimmune conditions can provide personalized guidance to optimize your diet. For more detailed information on dietary approaches, the National Institutes of Health offers extensive resources.

Frequently Asked Questions

No, diet cannot cure Hashimoto's, but it can be a powerful tool for managing symptoms and reducing inflammation, which is a core component of the disease. Proper medication prescribed by a healthcare provider is the standard treatment.

Cruciferous vegetables like broccoli and kale contain goitrogens, but eating them in moderation, especially when cooked, is generally safe and beneficial for overall health. Limiting excessive consumption of raw cruciferous vegetables is a common recommendation.

Many people with Hashimoto's report improved symptoms on a gluten-free diet, and studies suggest a link between thyroid conditions and celiac or gluten sensitivity. Consulting a doctor or dietitian before removing gluten can help ensure a balanced diet.

Extra virgin olive oil is a great choice as it is a healthy fat with powerful anti-inflammatory properties. Avocado oil is another excellent option for cooking.

To improve gut health, focus on probiotic-rich fermented foods like yogurt, kefir, and kimchi. Also, ensure a good intake of dietary fiber from fruits and vegetables, and limit processed foods and sugar.

Brazil nuts are one of the richest sources of selenium, with just one or two providing the daily recommended amount. Other sources include eggs, tuna, and sardines.

There is growing interest in probiotics for Hashimoto's, as they can help rebalance the gut microbiome, which is often imbalanced in autoimmune conditions. Studies suggest they may help reduce systemic inflammation. Always discuss supplements with your doctor first.