How to switch to a thyroid-friendly diet
Thyroid disorders are the most common form of autoimmune disease and can lead from weight gain to depression and paralysis fatigue. But you can relieve the symptoms by switching to an autoimmune diet.
The thyroid gland is similar to the body's thermostat - it helps to increase energy, heat the body and activate our immune system. Sometimes it wants to regulate down and tell the body to take it easy - it is perfectly normal, but it can also become underactive. A sign that it is underactive tends to be weight gain, especially around the stomach, which can be difficult to get rid of.
Here you can find tips on how to make the transition as smooth as possible.
Thyroid disease starts in most cases in the stomach, where our immune system lives.
More recently, recent research has shown that a so-called autoimmune diet, or AIP from autoimmune protocol, can reduce symptoms and increase the quality of life of people with thyroid disease. For example, you can restore the gut barrier function, get a better immune system and also improve nutrient uptake.
Removing Foods That Can Create Inflammation
What then is the autoimmune diet?
In short, it involves removing foods that can cause inflammation of the gut or are allergens, such as processed foods, cereals, dairy products, eggs, nuts, seeds, potatoes, legumes, plant oils and sugars. Instead, you can eat as much as you want from meat, fish, seafood, intestinal food, most vegetables, healthy fats, like coconut fat and avocado oil, and root vegetables.
Karl Hultén is biomedicine and expert on diet and lifestyle in autoimmune disease. He holds a master’s degree in biomedicine, has done research at the Department of Neuroscience at Karolinska
He says that the diet plan is designed to reduce the symptoms of autoimmune diseases, and is a further development of paleo diet, or Stone Age food, that is, foods similar to what humans have eaten for hundreds of thousands of years. Karl Hultén suggests eating a strict AIP diet for 30 days and paying attention to his mood during the time.
– Please keep a diary and write down any symptoms. After a month you try to reintroduce one food group at a time and see if you get any reaction. One and the same food can cause deterioration in one person, while it does not cause any rash at another.
Karl Hultén himself has a long experience of helping people with thyroid disease and has used the method on hundreds of patients, with excellent results.
– Similar diet plans are currently being tested on a variety of autoimmune diseases, such as childhood rheumatism and inflammatory bowel disease. There is keen interest in the medical profession.
Quick transition to the autoimmune diet
As with all dietary changes, it can be a challenge to how and when to start.
– We usually talk about two ways. The quickest result is to make a rapid transition to an autoimmune diet. If slow adaptations instead are the best fit, you exclude bread and cereals in the first place and replace them with root vegetables and gradually move on. Somewhere between 20-40 per cent experience an improvement in their symptoms just by excluding gluten, he says.
4 steps on how to switch to the autoimmune diet
Note The dietary change should be done in parallel with regular supervision of the care.
• Decide for a while. Start by setting 30 days as a goal and run a hundred per cent strict AIP throughout the period. When you arrive at the end of the 30 days, you notice if your symptoms have started to move and give way. Feel if you notice any changes. Do you sleep better, have you got more energy, maybe your stomach has completely calmed down if it has been noisy before? There is nothing that provides as much motivation as better health. Give your body another time, and it will probably come off even more.
• Clear debris. Your home should be a sanctuary where you will not be able to make mistakes. Therefore, only have the food at home that you know you can and should eat. Self-control can work for a while but is not a long-term solution. You should feel safe, and when you follow the recipes in the book “Cookbook for the thyroid” we have done the job for you. Clearing all forms of junk food is a simple and effective strategy to avoid the impulse to eat something off the diet. If you find it awful to throw away everything – give it to someone else.
• Set a start date. Decide on a day when you should start, and it is usually good to choose either the first day of a new month or a weekend when you first shop everything and then run on Monday morning. By setting a start date, you are preparing mentally. Your surroundings will also be ready for you to make a diet change. Highly express your decision for yourself and others – then it really does!
• Ask for support. You can ask for some extra support and understanding in advance and also ask for help with going shopping. If you are more in the household, you can make a special shelf for your staples in the pantry and fresh products in the fridge and freezer.