Rethink Grocery Shopping & Nutrition (if you're on a mission to lose weight—this is especially for you!)

In the early days of my autoimmune thyroid journey, I was SO frustrated and overwhelmed

My functional medicine doctor at the time handed me the cookbook The Autoimmune Paleo Protocol (AIP) by Mickey Trescott, and because I was laser-focused on losing weight (20+ pounds!), I was determined to follow the protocol to a T (and I did! for 3 months...until I mentally broke).

I was naive. I thought overhauling my diet would be easy. Instead, I found myself knee-deep in rules—restrictions so overwhelming they added to my stress, not my healing.

At the time, AIP seemed like the perfect solution for managing Hashimoto’s, but in reality, I wasn’t in the right headspace for such a strict protocol.

I now realize I was tackling nutrition backward. My thyroid was inflamed and overextended. I was barely keeping up, yet there I was, pushing myself with extreme dietary changes, obsessing over weight loss before paying attention to what my thyroid and body truly needed.

Note: Diving straight into weight loss mode while your thyroid is inflamed is potentially adding fuel to the fire. So, the first Nutrition step isn’t about restriction—it’s about reduction. Reduce inflammation first, and your weight will follow suit (more on that later!)

Pause. Breathe. Reroute!

Understanding the “Infant Stages” of Thyroid Healing

Right now, if you’re in the early stages of thyroid disease, your body is likely inflamed (aka: sore, swollen, stressed, under-functioning, or over-functioning). Your thyroid’s been overworked for too long, and now it needs you to slow down.

The lone priority at this stage is reducing inflammation. That’s it. Not cutting calories. Not obsessing over weight.

Reduce Inflammation by reducing stressors—nutritionally, emotionally, and physically.

What does this look like in practice?

1. Simplify your nutrition. Add more fuel—whole and nourishing foods.
2. Be realistic. Some elimination protocols can feel isolating and impossible, especially if you have deep cultural or emotional ties to certain foods.
3. Make it about adding, not just subtracting. Instead of focusing on restriction, think: What can I add to nourish my thyroid?

I’m not going to promise you that the infant stages of tackling inflammation will be fun.

It might not be! It could be miserable because there will be a degree of removing foods—remove in a manner that honors your personal tolerance, preference, needs, etc.

What & How Much to Eat? Use This Formula:

(I don't make this up. I'm just the messenger!)

• What to eat? ? Protein + Fiber-Rich Carbs + Healthy Fats
• How much? That depends on you! Many women with thyroid disease feel disconnected from their hunger cues. Instead of counting calories, I suggest starting with a visual guide like the Precision Nutrition Hand Model or actually, measuring your food using a kitchen scale to better understand portions. Only use visual guides as a baseline! Once you’re able to intuitively “attune” to your body, you’re welcome to explore other options for “measuring food intake” such as intuitive eating or counting calories (though not my preferred method). And again, it depends on you and your goals.

An Example Grocery Guide for Thyroid Warriors (Protein, Carbs, and Fats You Can Rely On)

?? If tolerated: AKA, you don’t break out into hives or grow bloated belly or experience loose stools and gas for days. You know, those types of immediate and obvious symptoms are tale-tell signs to avoid the thing!        

1. Protein: The Thyroid’s Building Block

• Lean meats & poultry: Grass-fed beef, organic chicken, turkey, lamb
• Seafood: Wild-caught salmon, cod, shrimp, canned sardines (great for selenium!)
• Eggs (If tolerated*): pasture-raised eggs are rich in iodine and selenium
• Plant-based proteins: Lentils, chickpeas, black beans, tempeh
• Protein on the go: Grass-fed beef sticks, nitrate-free turkey jerky, protein bars

2. Fibrous Carbohydrates: Fuel Without the Crash

• Root vegetables: Sweet potatoes, daikon, butternut squash, kabocha, carrots, beets, turnips
• Whole grains (if tolerated*): Quinoa, buckwheat, brown rice, gluten-free oats
• Fruit: Berries, apples, pears, bananas (paired with protein to stabilize blood sugar)
• Legumes (if tolerated*): Lentils, chickpeas, black beans
• Gluten-free alternatives: oat flour, almond flour, coconut flour

3. Fats: Anti-Inflammatory & Essential for Hormones

• Oils: Predominantly extra virgin olive oil, avocado oil, and coconut oil (It’s ok to eat a bit of seed oil from time to time, but that’s a whole article for another day)
• Nuts & Seeds: Almonds, walnuts, chia seeds, flaxseeds, pumpkin seeds
• Avocados: Healthy monounsaturated fats that support hormone function
• Fatty fish: Salmon, sardines, mackerel (rich in omega-3s)
• Ghee or grass-fed butter (if tolerated*): A nutrient-dense option for those who can handle dairy

?? My POV on Dairy & Thyroid Health

Dairy has been my kryptonite since birth. My parents laugh about how they fed me cow’s milk because “that’s what the doctor ordered”—even though I’d throw up every time. By the time I was one, I needed a blood transfusion.

So when I was diagnosed with Hashimoto’s, cutting dairy was easy! (However, I really miss cottage cheese)

However, not everyone with thyroid disease needs to eliminate dairy.

Many will disagree, and with reason! Studies show dairy protein (casein) mimics thyroid AND gluten protein, which is why it is advised to remove dairy altogether. However, I’ve observed in clinic, some women were able to reintroduce dairy without issues once they "rebalanced the scale". I speculate that if you’ve never had dairy issues before you were diagnosed with thyroid disease, it’s likely ok to consume dairy here and there (but, don’t overdo it!). Also, It’s very important to know if you have a dairy sensitivity, allergy, or intolerance - or all of the above!

If you’re unsure about dairy, start by noticing how your body reacts. Pay attention. Then decide what’s best for you. I shared about this in a recent 1-minute video, check it out!

If you take one thing away from this letter:

Trust Yourself First. Be discerning. Take what resonates. Leave what doesn’t. Your journey is yours. Let’s make it about progress, not perfection.

?? Follow me, Sharon Lim if this resonates with you, and look out for more thyroid-supporting wisdom.

With gratitude & matcha,

Sharon