The Gluten-Thyroid Connection: What Women With Hashimoto’s Need to Know
“I don’t get a stomach ache from gluten… so do I really need to avoid it?”
We hear this all the time from
clients
who are struggling with fatigue, brain fog, and stubborn weight gain—only to discover that gluten was quietly working against their thyroid.
This topic is especially close to my heart. I was diagnosed with Hashimoto’s in my 20s, and it was one of several health challenges that led me to the world of functional medicine.
I know how overwhelming the journey can feel, and I have a serious soft spot for helping other women navigate it with clarity and confidence.
In this post, we’ll break down what the science says about gluten and thyroid health.
We’ll cover:
- What is Hashimotos?
- How gluten affects the thyroid
- Whether “cheating” on a gluten-free diet is a problem
- Common root causes of Hashimoto’s (besides celiac/NCGS)
- Practical tips for going gluten-free
You’ll walk away with a clear understanding of why gluten matters, and what to do about it.
What is Hashimoto's?
Hashimoto’s is the most common cause of hypothyroidism (low thyroid function), responsible for up to 90% of cases.
It’s an autoimmune condition, which means your immune system mistakenly attacks your thyroid and disrupts thyroid hormone production, leading to a wide range of symptoms.
Common signs of Hashimoto’s or low thyroid function include:
- Fatigue
- Brain fog
- Weight gain, despite diet and exercise
- Constipation
- Bloating
- Cold hands and feet
- Dry skin and hair loss (including eyebrows)
- Depression or mood changes
- Irregular or heavy periods
- Infertility
How Gluten Affects Hashimoto’s
Here’s the key thing to understand: Your immune system can mistake gluten for your thyroid.
The protein portion of gluten (gliadin) looks similar to the proteins in your thyroid.
So if you have an autoimmune condition like Hashimoto’s, eating gluten can trigger a reaction where the immune system attacks both gluten and your thyroid.
This is called molecular mimicry, and it’s one of the reasons gluten can be so problematic in autoimmune thyroid conditions.
Both celiac disease and non-celiac gluten sensitivity (NCGS) are linked to an increased risk of Hashimoto’s (learn about the difference here).
Even if you don’t feel bad after eating gluten, it may still be triggering your immune system and damaging your thyroid behind the scenes.
One recent client came to us with fatigue, stubborn weight gain, and constipation—despite a healthy diet. Within 12 weeks of going gluten-free, her thyroid function improved dramatically and her symptoms vanished.
Not sure if gluten is a problem for you? In our virtual functional medicine practice, we use bloodwork to check for celiac and stool testing to uncover non-celiac gluten sensitivity (NCGS).
Can You Eat Gluten in Moderation?
One question we get often is: Can I still eat gluten once in a while?
Unfortunately, even small exposures can be a problem.
Research on celiac disease shows it can take three months or more to see improvements in thyroid antibodies after removing gluten.
In some cases, it may take up to a year for the immune system to fully settle down.
While this hasn’t been studied directly in Hashimoto’s, the overlap with celiac and non-celiac gluten sensitivity (NCGS) suggests that even small amounts of gluten can keep the immune system activated.
That’s why we often recommend avoiding gluten completely if you’re trying to calm autoimmunity and support thyroid health.
Is Going Gluten-Free Enough?
For some of our clients, going gluten-free is enough to significantly reduce antibodies and improve thyroid function.
But for many, it's just one piece of the puzzle.
Hashimoto’s is complex and often has multiple root causes, including:
- Gut bacteria imbalances
- Nutrient deficiencies
- Chronic stress or adrenal dysfunction
- Viral infections
- Environmental toxins
That’s why we use a comprehensive, root-cause approach inside our
Wellness Blueprint
program.
Tips for Going Gluten-Free Successfully
Going gluten-free doesn’t have to be overwhelming. With a little practice, it becomes second nature.
We offer hands-on support and personalized recommendations to help make a gluten-free diet fit seamlessly into our clients’ lives, but here are some general tips to get you started:
- Read labels carefully.
Gluten hides in sauces, soups, soy sauce, processed meats, and more.
- Look for certified gluten-free labels.
- Be cautious at restaurants, and stick to menu items clearly marked gluten-free instead of guessing based on what “looks like” it’s gluten-free.
- Consider gluten-specific digestive enzymes when eating out. These can help break down trace amounts of gluten (ask your practitioner if it’s a fit for you).
- Focus on what you can eat. Meats, fish, eggs, veggies, fruits, starches, gluten-free grains, and healthy fats can still make up a delicious, satisfying diet.
Most of our clients are surprised by how simple a gluten-free diet feels once they get into a rhythm.
And the way they feel after it clears from their system is often life-changing, making it easy to stick with it!
Final Thoughts: Should You Avoid Gluten If You Have Thyroid Issues?
If you’re dealing with Hashimoto’s, or even just suspect a sluggish thyroid, going gluten-free can be a powerful first step.
You don’t have to feel terrible after eating gluten for it to be an issue. Testing with a qualified practitioner can help identify both celiac and non-celiac gluten sensitivity (NCGS).
Once you cut it out, patience is key—it often takes at least three months to notice meaningful changes.
That said, thyroid dysfunction is rarely caused by gluten alone. Going gluten-free works best when paired with other
targeted strategies
based on your body’s unique needs.
Want Personalized Guidance on Your Health Journey?
You don’t have to keep guessing—if you’re ready to uncover what’s actually driving your thyroid symptoms and get a personalized plan for healing, we’d love to support you.
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Learn more about our Wellness Blueprint
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