A brief overview of the Mediterranean diet
The Mediterranean diet is inspired by the traditional eating patterns of countries bordering the Mediterranean Sea, such as Greece, Italy, and Spain. It emphasizes whole, minimally processed foods and is characterized by:
- High consumption of fruits, vegetables, and whole grains
- Healthy fats, primarily from olive oil and nuts
- Moderate intake of fish, seafood, and poultry
- Limited consumption of red meat
- Inclusion of herbs and spices for flavoring instead of salt
This diet is known for its heart health benefits and has been extensively studied for its anti-inflammatory and antioxidant properties. For example, foods like berries, leafy greens, and tomatoes are packed with antioxidants that protect the thyroid gland from oxidative stress—a condition where free radicals damage cells, worsening inflammation.
Benefits of the Mediterranean diet for Hashimoto’s
The Mediterranean diet:
1. Reduces inflammation
As already mentioned in this blog article, Hashimoto’s thyroiditis is inherently an inflammatory condition. The Mediterranean diet’s anti-inflammatory properties stem from its high content of omega-3 fatty acids (from fish and nuts), polyphenols (from olive oil and fruits), and antioxidants (from vegetables and herbs). These foods can help lower levels of inflammatory markers such as C-reactive protein (CRP), which is often elevated in Hashimoto’s. Published in Advances in Nutrition in 2022, a systematic review and meta-analysis of randomized controlled trials found that there were significant reductions in inflammatory markers in individuals following the Mediterranean diet. Research studies also show that reducing systemic inflammation can help mitigate Hashimoto’s symptoms and slow thyroid gland damage.
2. Supports gut health
Emerging research highlights the role of gut health in autoimmune diseases, including Hashimoto’s. The Mediterranean diet is rich in fiber, which promotes a healthy gut microbiome. This diet also includes probiotic-rich foods (such as yogurt and kefir) and prebiotic-rich foods (such as onions, garlic, asparagus, and artichokes) which enhance gut microbiome balance and reduce intestinal permeability (“leaky gut”).
3. Provides essential nutrients
Certain nutrients are critical for thyroid health and may be deficient in individuals with Hashimoto’s:
- Selenium: This essential mineral is found in nuts (especially Brazil nuts), fish, and whole grains, selenium supports thyroid hormone synthesis and reduces thyroid antibodies.
- Iodine: This nutrient is necessary for thyroid hormone production, iodine is found in seafood and dairy. However, excessive iodine can worsen hypothyroidism, so moderation is key.
- Vitamin D: Deficiency of this vitamin is common in autoimmune diseases. The Mediterranean diet’s inclusion of fatty fish and fortified foods supports vitamin D intake.
- Zinc: Found in shellfish, legumes, and seeds, zinc aids in thyroid hormone metabolism.
4. Helps manage weight
Many people with Hashimoto’s struggle with weight gain due to a slower metabolism. The Mediterranean diet, with its focus on whole, nutrient-dense foods and portion control, can help with maintaining a healthy weight without restrictive dieting.
5. Reduces risk of comorbidities
Hashimoto’s is associated with an increased risk of conditions like cardiovascular disease and type 2 diabetes. The Mediterranean diet is well-documented for improving heart health and insulin sensitivity, making it a protective choice. The focus on whole grains and high-fiber foods can help stabilize blood sugar levels, reducing the risk of metabolic complications often associated with hypothyroidism.
