Diet chart for Hypothyroidism
Hypothyroidism is one of the most common endocrine disorders that is caused by the deficiency of thyroid hormone. In easy terms, hypothyroidism is a condition that arises when our thyroid gland is unable to produce enough thyroid hormone and this may occur due to various reasons. Though it may seem to be an innocent disease, but actually hypothyroidism is a silent killer. If goes undetected and untreated for long, it may lead to irregular heartbeats, coma, and even death. It leads to a sluggish metabolism, meaning even you are eating well, you will find weight gain, and find it difficult to lose it as well, and for such reasons, an appropriate Diet chart for hypothyroidism plays an all-important role in maintaining your weight and in healing.
What is Hypothyroidism Diet?
Putting it simply, a diet chart for Hypothyroidism is a step-by-step guide that is designed to jumpstart the thyroid so that, you are able to lose and manage your weight, overcome fatigue and sluggishness, and feel normal again.
The diet chart for hypothyroidism is no ow calorie diet char, and hence you do not have to track your calorie intake, and neither it is any high protein diet. Hypothyroidism diet is a diet that helps detoxifying our body from the harmful substances that might be blocking the thyroid hormone production.
The diet guides you on what foods to eat and avoid, so that you feed your thyroid with the nutrients it needs to thrive. It assists you in eliminating food allergies or sensitivities and stabilizes your blood sugar. It DETOXIFIES, ELIMINATES, AND STABALIZES.
Vegetarian Diet for Hypothyroidism
Hypothyroidism is a condition that needs to be treated properly by nutritionist. Hypothyroidism is a condition that can make us feel tired always and causes weight gain. It may also make us incapable of tolerating cold weather.
The main purpose of the thyroid gland in our body is to control the speed of metabolism, which means the better or faster is our metabolism, the better or faster our body is able to burn calories. Having a slow metabolism means, we bodies are prone to several health risks which may lead us feel tired, increases our blood cholesterol levels, and make it difficult to lose weight.
According to dietician and studies, a plant based or a vegetarian diet for hypothyroidism, minimizes the risks of developing a thyroid disorder by half. Eliminating animal products from our diet has lower odds of developing hypothyroidism. The best foods for hypothyroidism to be included if you are a vegetarian are:
- Whole grains: Quinoa, Oats, Brown Rice, and Buckwheat.
- Selenium rich foods: Brazil Nuts, and Barley.
- Pulses or Dal: Moong Dal, Yellow Moong, Urad Dal, Green Moong Dal, Masoor Dal, Toor Dal, and others.
- Onions and Garlic.
- Olive Oil.
- Antioxidant rich fruits: Blackberries, and Raspberries.
- Other fruits: Apple (for fiber), Avocado (for healthy fats), Cherries, Kiwis, Papaya, Grapefruits, and Prunes.
- Vegetables: Tomatoes, Carrots, Cucumber, Mushrooms, Pumpkin, Lady Finger, Potatoes, Zucchini, Capsicum, and Beetroot.
- Include Iodize salt and herbs like Garlic, Chili, Turmeric, and Parsley in your foods.
Foods to Avoid with Hypothyroidism Diet
Fortunately, if you have hypothyroidism, you will not have to avoid much foods. However, you will still have to avoid certain foods that may cause problems and aggravate the symptoms. the major foods to avoid with hypothyroidism are:
Glutenous and Highly Processed Foods
Though it might not be necessary for everyone, but it has been recorded that people with hypothyroidism can benefit a lot, if they avoid these foods like wheat, barley, and rye. Glutenous foods contributes to oxidative stress and inflammation and avoiding them can help you maintain your body weight.
Cruciferous vegetables like cabbage, kale, and broccoli have a special substance in them called goitrogens. Goitrogens are substances found in foods that interferes with the production and functioning of thyroid hormone. This can further impact your thyroid health negatively.
Soy foods have isoflavones, which may potentially have negative effects on our thyroid. It is also believed that consumption of soy may interfere with our ability to absorb thyroid medications. Edamame, tofu, and miso should also be avoided.
Fatty and Fried Foods
Fats can disrupt our body’s abilities to absorb thyroid hormone replacement medications. It also interferes with the thyroid gland’s abilities to produce thyroid. It is strongly advised to cut down on all fried and fatty foods and reduce the intake of butter, mayonnaise, and fatty meats.
Fiber is good and needed, but excess of fiber can make it difficult for thyroid treatment. High amounts of dietary fibers from foods like fruits, vegetables, grains, beans, and legumes can interfere with the absorption of thyroid hormone replacement drugs.
Our bodies metabolism slows down when we have hypothyroidism. It means we are more prone to put on weight, if we aren’t careful with our food choices. It is why, it is better to avoid excess consumption of sugar with a lot of calories and zero nutrients.
Although nuts are considered great for our thyroid as it contains selenium, and aids in proper functioning of the thyroid. But Brazil Nuts are one nuts to avoid with hypothyroidism.
Brazil nuts can interfere with the absorption of thyroid hormone medication, and hence should be avoided once your medication for hypothyroidism starts.
Inflammatory Foods to Avoid with Hypothyroidism
Inflammation has been touted as the root cause for many serious health issues like heart diseases to cancers, diabetes, gastrointestinal disorders and hypothyroidism. Each and every hormone of our endocrine system are closely linked with each other, from blood sugar to thyroid to sex and blood sugar hormones.
When these hormones are gelling together, everything stays fine, but when even one of these hormones are out of tune, the entire endocrine system goes for a toss, and inflammation if the key in this disruption.
Here are the top inflammatory foods to avoid with hypothyroidism:
Refined carbohydrates :
It is simple – refined carbs drive inflammation. These carbs have most of their fiber removed, and fibers promotes fullness, improved our blood sugar control, and feeds the good bacteria in our gut. Refined carbs promote the growth of inflammatory gut bacteria and increasing the chances of inflammatory diseases.
Processed meats :
Processed foods have high amounts of an inflammatory compound called AGEs which triggers inflammation.
Artificial trans-fat :
Consuming more of artificial trans fats have often been associated with increased inflammation and risks of developing several diseases, including hypothyroidism.
Sugar and high fructose corn syrup :
Continuously consuming a diet rich in sugar and high fructose corn syrup can increase the chances of inflammation and lead to several diseases including hypothyroidism. These foods may also counteract the beneficial and anti-inflammatory effects of other foods.
Certain vegetable and seed oils :
Vegetable and seed oils high in omega-6 fatty acid may promote inflammation if it is consumed in high quantities regularly.
Foods Good for Hypothyroidism
There is no particular thyroid diet to follow, but it is important to generally eat healthy with servings of fruits and vegetables and plant-based fats. The foods good for hypothyroidism are the ones that helps boost our thyroid function and includes all the essential nutrients good for our thyroid.
These foods are:
- Seaweeds: Seaweeds are perhaps considered the best foods for hypothyroidism. They have higher concentration of iodine and iodine is the main element/precursor for the production of thyroid hormone. Seaweeds offer other nutritional elements like fiber, calcium, and vitamin A, B, C. E, and K.
- Whole Grains: Whole grains like bread. Pasta, cereals, and rice are high in fiber and prevents constipation – one of the most common symptoms of hypothyroidism.
- Certain Nuts: Nuts high in selenium like hazel nuts and macadamia nuts helps function our thyroid better.
- Foods rich in Omega 3: Omega 3 fatty acids can be found in bounty in fatty fishes like salmon, trout, and tuna. Omega 3 is important to control and manage inflammation, better our immunity, and lower the risks of heart diseases. Fatty fishes are great sources of selenium too.
- Fruits: Specific fruits like blueberries, and cherries are rich in antioxidants and helps in reducing inflammation. These fruits also lower the risks of heart disease. A perfect addition to your diet for eight reduction and control.
- Vegetables: If you are looking towards losing weight with hypothyroidism, vegetables like sweet potatoes and green peppers are a perfect addition to your diet. These are low calorie – high density foods that aids in successful weight reduction.
- Dairy: Dairy and dairy products are rich in vitamin D, that improves thyroid levels and thyroid antibodies. Try fortified milk, it has added vitamin D along with significant amounts of calcium, and iodine – one of the best foods for hypothyroidism.
Vegetables for hypothyroidism
- Non-starchy vegetables:
- Greens, artichokes, zucchini, asparagus, carrots, peppers, spinach, mushrooms, etc.
- Starchy vegetables:
- Sweet potatoes, potatoes, peas, butternut squash, etc.
If you are suffering with hypothyroidism, you should include nutritional foods in your diet. You can follow Diet chart for hypothyroidism.
Hypothyroidism diet plan for weight loss
- cut out crabs and sugar.
- Eat anti-inflammatory food
- Stick to small and frequent meals
- Take thyroid medication accordingly.
In some cases, standard treatment of hypothyroidism takes more time and may causes side effects. Hence, if you can Treat hypothyroidism naturally it won’t have any side effects and it will fit to your lifestyle better.
Fruits for Hypothyroidism
- Pineapples. pineapple contains high amounts of vitamin C and manganese; this will help to combat your body from free radicals.
- Oranges. oranges provide a healthy dose of vitamin C.
Brazil nuts for hypothyroidism
plays an important role to manage thyroid properly. Brazil nuts help your thyroid in two ways. These are good source of iron, rich in selenium, and mineral that supports your thyroid. This will provide your body a right amount of selenium which you required.
Do’s and Don’ts for Hypothyroidism Diet
- Keep diabetes under control.
- Do regular health checkup.
- Don’t smoke and quit heavy consumption of alcohol
- Take right amount of iodine.
- Include whole grain cereals and legumes.
- Fruits and vegetables.
- sea weeds.
- Selenium rich foods(brazil nuts, yellow fin tuna, grass fed beef, egg, sardines, halibut, turkey, chicken, beef liver,white button mushrooms, lima/pinto beans, sunflower/chia/flax seeds, brown rice).
- Tyrosine rich foods(cheese, fish, chicken and turkey, egg, lean beef and pork chops, nuts and seeds, wild rice)
- Gaining weight
- Ignoring the symptoms of thyroid
- Don’t ignore the iodine intake in your daily diet
- Don’t eat excess sugary foods
- Cruciferous vegetables
- fatty foods
- Sugery foods
- Alcohol and caffiene
7-Days Diet Chart for Hypothyroidism
Following a rich nutritious and healthy diet could help people with hypothyroidism. Diet chart for hypothyroidism will improve their thyroid function, prevent nutrient deficiencies, and improve hypothyroid symptoms.
|Breakfast (8:00-8:30AM)||3 dosa+1/2 cup sambhar+1tsp methi chutney+1 glass milk/ 1 cup tea|
|Mid-Meal (11:00-11:30AM)||1 medium size fruit|
|Lunch (2-2:30pm)||1 cup rice+2 chapathi+1 portion (150gm) chicken curry+1 glass buttermilk|
|Evening (4:00-4:30PM)||3 Cracker biscuits+1 glass milk/ 1 cup tea|
|Dinner (8:00-8:30PM)||3 chapathi(multigrain-wheat;jowar;bajra)+lauki methi sabji+1/2 cup vegetable salad|
|Breakfast (8:00-8:30AM)||1 cup roasted oats upma with vegetables+1 glass milk/1 cup tea|
|Mid-Meal (11:00-11:30AM)||1 banana|
|Lunch (2-2:30pm)||4 chapathi+1/2 cup french beans curry+1/2 cup colocasia(arbi) sabji+ 1 glass buttermilk|
|Evening (4:00-4:30PM)||1 cup boiled green gram sprouts with lemon+1 glass milk/ 1 cup tea|
|Dinner (8:00-8:30PM)||3 chapathi+1/2 cup bitter gourd sabji+1/2 cup vegetable salad|
|Breakfast (8:00-8:30AM)||1 cup broken wheat upma with vegetables+1 glass milk/1 cup tea|
|Mid-Meal (11:00-11:30AM)||100gm musk melon|
|Lunch (2-2:30pm)||1 cup rice+2 chapathi+1 portion(100gm) grilled/stewed fish (tuna/salmon/sardine/black pomfret)+1/2 cup rajmah curry|
|Evening (4:00-4:30PM)||Bread omelette(eggs-2) (whole wheat bread-3 slices)+1 glass milk/ 1 cup tea|
|Dinner (8:00-8:30PM)||3 chapathi+ 1/2 cup ridge gourd(thori) sabji+1/2 cup vegetable salad|
|Breakfast (8:00-8:30AM)||2 paratha(aloo/gobhi/methi) with 2 tsp green chutney+1 glass milk/ 1 cup tea|
|Mid-Meal (11:00-11:30AM)||100gm pomegranate|
|Lunch (2-2:30pm)||4 chapathi+1/2 cup cluster beans curry+1/2 cup capsicum sabji+ 1 glass buttermilk|
|Evening (4:00-4:30PM)||3 wheat rusk+ 1 glass milk/1 cup tea|
|Dinner (8:00-8:30PM)||3 chapathi+1/2 cup raw banana sabji+1/2 cup vegetable salad|
|Breakfast (8:00-8:30AM)||4 Idly+1/2 cup sambhar+1 tsp coconut chutney+1 glass milk/ 1 cup tea|
|Mid-Meal (11:00-11:30AM)||1 medium size apple|
|Lunch (2-2:30pm)||1 cup rice+2 chapathi+1 portion(100gm) fish(tuna/salmon/sardine/black pomfret) curry+green peas sabji|
|Evening (4:00-4:30PM)||1 roasted blackgram laddu+1 glass milk/ 1 cup tea|
|Dinner (8:00-8:30PM)||3 chapathi+1/2 cup aloo baingan sabji+1/2 cup vegetable salad|
|Breakfast (8:00-8:30AM)||1/2 cup Oats in 1 glass milk|
|Mid-Meal (11:00-11:30AM)||1 medium size guava|
|Lunch (2-2:30pm)||4 chapathi+1/2 cup chana dal+1/2 cup methi sabji+1 glass butter milk|
|Evening (4:00-4:30PM)||1 cup boiled bengalgram with lemon+1 glass milk/ 1 cup tea|
|Dinner (8:00-8:30PM)||3 chapathi+ 1/2 cup bhindi sabji+ 1 cup vegetable salad|
|Breakfast (8:00-8:30AM)||Vegetable cheese sandwich with 3-4 whole wheat bread slices+cucumber,tomato, onion+1 glass milk/ 1 cup tea|
|Mid-Meal (11:00-11:30AM)||1 wedge(100gm) watermelon|
|Lunch (2-2:30pm)||1 cup rice+2 chapathi+1/2 cup skin out chicken(150gm) curry+1/2 cup ivy gourd(parmal) sabji+1 glass buttermilk|
|Evening (4:00-4:30PM)||1 cup chiwda+1 glass milk/ 1 cup tea|
|Dinner (8:00-8:30PM)||3 chapathi(multigrain-wheat;jowar;bajra)+1/2 cup tinda sabji+ 1/2 cup vegetable salad|
Frequently Asked Questions (FAQs)
These all drinks are very helpful to detoxifying your body. Take a glass of water and add some freshly sliced lemon pieces into it. Drink this water throughout the day to get the maximum benefits out of it.
Yes, drinking water is very helpful for people with hypothyroidism. Daily you should drink at least 2-liter water. This will give hydration to the body and adequate hydration will increase the metabolism. So, this will manage the hypothyroidism condition very well.
Yes, exercise can help manage hypothyroidism in many ways. Regular physical activity promotes weight loss, improves energy levels, and reduces stress. There are different exercise programs and other physical exercises and activities you can do. However, there may be some types of exercise that may not be appropriate for people with certain health conditions.
Some supplements can help support thyroid function and may be beneficial for people with hypothyroidism. These supplements are usually iodine and selenium.
They are quite beneficial but must be consumed by professional advice.
Almond are best for thyroid issues. As they are good source of protein, fiber and minerals. It is rich in magnesium that help the thyroid gland very smoothly.
Salted nuts, baked fihs,Fresh eggs and roasted seaweed you can have in your daily diet.
You can replace your wheat roti with bajra and jowar. As this our healthier and gluten free alternative. It also helpful in constipation as they are easily digestible.