Effects of nuts on thyroid health
How eating nuts can impact your gut health and Hashimoto’s
Nuts are a popular food group (1, 2). They are packed with nutrients—healthy monounsaturated fats, polyunsaturated fats, protein, fiber, vitamin (B, E, K), minerals (selenium, magnesium, copper, potassium), antioxidants, and much more (3-5). These countless health properties of nuts help prevent obesity, diabetes, and heart problems (3, 6-8).
Nuts are reported to protect against inflammation and are often recommended to eat for people with high blood inflammation markers (9, 10).
However, for a small number of people nuts can cause autoimmune flare-ups. This happens because nuts are dense with protein, which immune cells in the gut can react to.
Flare-ups from nuts can also occur when eating high quantities of a specific type of nut. Our internal research shows that nuts might be the cause of autoimmune flare-ups, as 8 in 100 people reported problems with nuts (the most common being almonds, cashews, macadamias, and walnuts).
If you think you may be sensitive to a nut, eliminate all nuts from your diet for 4–8 weeks. Record all symptoms that improved, and any that worsened. After 8 weeks, start reintroducing nuts to your diet one type at a time, and allow another 4–8 weeks to pass between reintroducing more nuts.
Track your diet in BOOST Thyroid and see how your symptoms change with the consumption or elimination of nuts.
Ros E. Nuts and CVD, 2006
Ros E, et al. Mediterranean Diet and Cardiovascular Health: Teachings of the PREDIMED Study. 2014
Souza RGM, et al. Nuts and Legume Seeds for Cardiovascular Risk Reduction: Scientific Evidence and Mechanisms of Action, 2015
Cardoso BR, et al. Brazil Nuts: Nutritional Composition, Health Benefits and Safety Aspects, 2017
Taş N, et al. Phenolic Compounds in Natural and Roasted Nuts and Their Skins, 2017
Jackson CL, et al. Long-term Associations of Nut Consumption with Body Weight and Obesity, 2014
Mohammadifard N, et al. The Effect of Tree Nut, Peanut, and Soy Nut Consumption on Blood Pressure: A Systematic Review and Meta-analysis of Randomized Controlled Clinical Trials, 2015
Viguiliouk E, et al. Effect of Tree Nuts on Glycemic Control in Diabetes: A Systematic Review and Meta-Analysis of Randomized Controlled Dietary Trials, 2014
Zhao G, et al. Anti-inflammatory effects of polyunsaturated fatty acids in THP-1 cells, 2005
Yu Z, et al. Associations between nut consumption and inflammatory biomarkers, 2016