Going Gluten-Free Isn’t Enough to Fix Your Thyroid

A quick Google search for “thyroid diets” will give you a mere 288,000,000 results. Did someone say #paralysisbyanalysis?! 😳

Of the 288 million web pages touting the “BeSt DiEt fOr ThYrOiD”, the gluten-free diet is the most popular recommendation! And while there is valid research behind the rationale to adopt a gluten-free diet, research universally agrees that going gluten-free alone won’t make as big of an impact as you may have been sold. 

What I often hear from clients who have been on a gluten-free diet to help manage their Hashimoto’s is that they initially felt good, but that the began to plateau and actually backtracked to feeling just like they did before giving up gluten. What the heck, right?!

Studies universally agree (which NEVER happens, you guys!) that a gluten-free diet ALONE isn’t enough to manage Hashimoto’s.

Nowadays, there are so many gluten-free alternatives which, thank goodness, because who doesn’t want a treat here and there? But a gluten-free cookie is still a cookie, and gluten-free pizza is still pizza, and gluten-free bread is still bread. Just because it is gluten-free doesn’t mean healthier than the gluten-filled alternative. Really, it doesn’t even mean “healthy”.

I define a “healthy” food by meeting at least 3 out of 4 of the following:

• Nutrient-dense
• High in fiber and/or protein
• Emotionally satisfying
• Tastes yummy

These are ways an ultra-processed gluten-free diet misses the mark:

• Lower nutrient density: Processed gluten free foods are NOT healthier nor more nutrient dense. In fact, I’d argue they’re MORE processed and way less nutrient-dense than their gluten-filled counterparts. That said, if you have to be gluten free, these processed foods are a God-send when you just want a sandwich or a pizza on a Friday night. I suggest using these types of foods sparingly– they’re definitely not “off-limits”.
• Lower in fiber content: The lower amount of fiber and lack of fiber diversity leads to decreased gut bacteria diversity which causes maldigestion, nutrient deficiencies, leaky gut, and impaired immunity.
• Higher blood sugar spikes from simple carb sources: Most ultra-processed GF products are low in fiber and protein, and thus are a “simple” carb that lead to rapid blood sugar spikes and even quicker plummets. This can get you on and keep you on a blood sugar roller coaster.

Studies actually unanimously agree that going gluten-free alone is not enough to dramatically impact the immune system and thyroid function, but that a gluten-free diet COMBINED with a nutrient-dense and anti-inflammatory

In fact, ultra-processed gluten free diets that are low in nutrient density and higher in inflammatory components are not just not effective, but can also be damaging to the body!

Nutrient density is SO important in the diet because the body requires a lot of vitamins, minerals, amino acids, fatty acids, and antioxidants to function at full capacity. In order for the body to produce thyroid hormones, convert thyroid hormones, absorption and utilize thyroid hormones takes a LOT of energy and micronutrients!

Here is a formula to build a balanced, nutrient-dense plate that supports your metabolism, hormones, and thyroid! It’s not just a gluten-free diet, but a gluten-free, anti-inflammatory, nutrient-dense diet!

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