Whole foods are obviously preferred if you have Hashimoto’s. That is, foods that have a single ingredient.
But let’s get real for a minute.
Is it realistic that your diet is going to consist of 100% whole foods, 100% of the time?
No.
I live a healthy life for a living, and my diet isn’t 100% clean (though it is pretty darn clean).
With that in mind, there will be times when you go to the grocery store because you need to pick up some quick and ready-to-eat snacks.
If (and when) you do this, there are a few simple rules you can follow to ensure that you are at least eating the best quality snack out there.
I’ve been doing this for a long time, so I’ve curated a list of the healthiest Hashimoto’s snacks out there, brand by brand.
If you’re going to grab snacks, chips, crackers, pretzels, bars, or chocolate, make sure it’s one of these clean versions:
What Makes a Snack Hashimoto’s Approved?
You’re looking to avoid food ingredients that trigger inflammation in your thyroid gland, cause gut problems, or otherwise add unneeded calories to your diet.
Practically speaking, that means you want your snacks to be:
Seed oil-free (these add extra, inflammatory calories to your diet)
Gluten-free or gluten-light (gluten can stir up thyroid gland inflammation)
Dairy-light (100% dairy-free is not always required)
Soy-free (soy is a common way to sneak in genetically modified foods)
All of the following brands fit nicely into these categories. There are some exceptions, which are noted.
Chips
Most chips are bad for your thyroid because of their fat content, so what you want to pay attention to is what oil they are cooked or fried in.
What you want to see is avocado oil, olive oil, beef tallow, or palm oil. Most brands use inflammatory seed oils instead because they are less expensive.
But these all have the right oils:
Siete
Grain Free Sea Salt Tortilla Chips
Hashimoto’s Approved
Sold at Target, Walmart, Kroger, Whole Foods, Amazon
When buying crackers and pretzels, check what type of flour and oil they are made with. Most will be made with wheat flour and, therefore, will contain gluten. Worse than this, they will be made with canola or sunflower oil. You want to look for almond flour, cassava, rice, or seeds and you want your popcorn popped in coconut oil.
Unhealthy bars are often filled with all sorts of artificial flavors and ingredients. You want to buy “clean” bars that have a short list of real whole foods like dates, nuts, fruit, and egg whites.
For jerky and meat sticks, the quality of the meat matters but so do added ingredients like preservatives, artificial flavors, and marinades that are full of inflammatory oil. Look for grass-fed sourcing (high quality) with regular old salt and spices.
Nuts and seeds are whole foods, but you’ll often find them with added flavors and oils if you aren’t careful. You can still get flavored, roasted nuts, but make sure to avoid anything with canola or cottonseed oil which are most common.
Plain and unflavored is the key here. Flavored yogurts often add artificial flavors, way more sugar than you need, and thickeners like gums. It’s better to find plain yogurt and add the flavorings and sweeteners to them yourself.
Most store bought dips, including hummus, are made with soybean and/or canola oil. The ones you want are made with whole food ingredients like avocado, tomatoes, or nuts (without the seed oils).
Most gluten-free breads swap wheat for rice flour but then add in canola or sunflower oil. The brands below don’t do this and are considered better alternatives:
Canyon Bakehouse
Gluten Free 7-Grain Bread
Hashimoto’s Approved
Sold at Walmart, Kroger, Whole Foods, Sprouts, Amazon
Dried fruit is a whole food so you should only see one ingredient: the fruit. Some brands coat dried fruit with extra sugar and even oils, to prevent them from sticking together. Avoid these and stick to single ingredient versions.
Bare
Baked Crunchy Apple Chips, Fuji & Reds
Hashimoto’s Approved
Sold at Target, Walmart, Kroger, Whole Foods, Amazon
Gluten-free cookies are often made with seed oils because they are inexpensive, and because gluten free flours are already pricey. The brands below use almond flour, coconut oil, or palm oil (which is still great) instead.
Not all chocolate is created equal. You want a dark chocolate that has a high percentage (preferably 70+%) that doesn’t include soy lecithin. This is an added ingredient to help keep the chocolate smooth, but it’s not something you want if you have Hashimoto’s.
Yes, ice cream does contain dairy, but getting a higher quality dairy, especially if it’s organic, can work for many Hashimoto’s patients. The ice cream brands and treats below contain short ingredients lists without corn syrup or a long list of unnecessary ingredients that add unnecessary bulk.
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Dr. Westin Childs, D.O.
Thyroid specialist and supplement formulator
I left traditional clinical practice to work on thyroid problems full time. I research and write everything on this site myself, and I formulate the supplements I recommend, now used by more than 100,000 thyroid patients. You can read why I do this if you want the longer story.
