Hypothyroidism is a type of thyroid in which a human body doesn’t make enough thyroid hormones, this can have several adverse effects. Thyroid hormones are essential for the human body to grow, repair cells, and keep metabolism healthy. People who suffer from hypothyroidism may feel excess tiredness, hair loss, weight gain, cold body temperature, and several other symptoms. Hypothyroidism is a huge problem and almost 1-2% of the world population suffers from it. Hypothyroidism affects women more than men. While there are several medications that you can go through, the ideal combination of diet and exercise can help restore thyroid functions and minimize symptoms.
In this article, we’ll list the best diet, and foods to eat and avoid during hypothyroidism.
What is Hypothyroidism?
The thyroid gland is a small butterfly-shaped gland that’s found at the base of the neck. This gland is responsible for the production and storage of the thyroid hormone that is crucial for your body to function ideally.
Sometimes, the thyroid glands don’t release thyroid hormones, even when the gland receives more than enough thyroid-stimulating hormone (TSH). This condition is known as Primary hypothyroidism and it is also the most common type of hypothyroidism.
Some symptoms of primary hypothyroidism as iodine deficiency, a genetic disorder, taking certain medications, and surgery that affects the part of the thyroid. Thyroid hormones are essential for the proper development of the body. These hormones help in controlling growth, cell repair, and increased metabolism. Your metabolism affects your body temperature and the rate you burn calories.
Important Nutrients for Optimal Thyroid Health
As mentioned above, there are some foods for the thyroid that can help you feel better. They are:
1. Iodine
Iodine is a vital mineral that the body needs to make thyroid hormones. People that have low iodine intake may be at risk of developing hypothyroidism. Iodine deficiency is a common problem and millions of people are affected by this condition. If you have an iodine deficiency, increase the iodine intake in your daily diet. You don’t need to take help from iodine supplements as you get enough iodine from natural food substances.
2. Selenium
Selenium helps activate thyroid hormones so they can be used by the body. This essential mineral also has antioxidant benefits, which means it may protect the thyroid gland from damage by molecules that are known as free radicals. Adding selenium food to your diet helps in boosting selenium levels. However, you should avoid taking selenium supplements unless it’s advised by a healthcare professional.
3. Zinc
Zinc has similar properties as Selenium, and it activates thyroid hormones. Studies also show that Zinc tells the body to regulate the TSH. Zinc deficiencies happen rarely in developed countries, as there’s a lot of Zinc in the food supply. Nonetheless, if you have hypothyroidism you should aim to eat more zinc-rich foods such as oysters, shellfish, beef, and chicken.
Harmful Nutrients for Thyroid Health
There are tons of nutrients that are harmful to thyroid health. Here are some foods and nutrients to avoid if you have hypothyroidism:
- Goitrogens
Goitrogens are compounds that heavily interfere with the normal function of the thyroid gland. They get their name from the term goiter, which is an enlarged thyroid gland that happens when you suffer from hypothyroidism. Some common foods that include Goitrogens are:
Soy foods: tofu, tempeh, edamame, etc
Vegetables: Cabbage, broccoli, kale, cauliflower, spinach, etc.
Fruits and Starchy Plants: Sweet potatoes, cassava, peaches, strawberries, etc.
Nuts and Seeds: millet, pine nuts, peanuts, etc
Foods To Avoid in Thyroid
There aren’t any foods you need to avoid if you have hypothyroidism. But there are foods that you need to consume in moderation. Foods that are high in Goitrogens should be eaten with care. This can be a problem if you have hypothyroidism, as you may gain weight easily.
Here’s a list of foods and supplements that you need to avoid:
Millet: All kinds of millet can be harmful
Highly Processed Foods: hot dogs, cakes, and cookies
Supplements: Adequate intakes of selenium and iodine are essential for thyroid health. But getting too much of anything can cause harm, The supplement with Selenium and Iodine if a healthcare professional has instructed you to do so.
Here is a list of foods that you need to eat in moderation. These foods contain goitrogens and other irritants if consumed in large quantities.
Soy-based foods: tofu, tempeh, edamame beans, soy milk, etc
Specific fruits: peaches, pears, and strawberries
Beverages: coffee, green tea, and alcohol, these beverages can impact the production of thyroid hormones.
Foods to Eat
There are several foods that you should include in your diet if you have hypothyroidism, including:
Eggs: Whole eggs, iodine, and selenium-rich products. Egg yolks are a healthy option.
Meat: All types of meats, including lamb, beef, chicken, etc
Fish: All seafood, including salmon, tuna, halibut, shrimp, etc
Vegetables: cruciferous vegetables are fine to ear in specific amounts. These vegetables are best when cooked.
Fruits: Most fruits are healthy for people with thyroid, including berries, bananas, oranges, tomatoes, etc
Gluten-Free Grains and Seeds: Rice, buckwheat, quinoa, chia seeds, and flax seeds
Dairy: All dairy products including milk, cheese, yogurt, etc
Beverages: Water and other non-caffeinated beverages
People who suffer from hypothyroidism should aim to eat a diet that’s rich in vegetables, fruits, and lean meats. These food items are low in calories and very fulfilling, these may prevent weight gain.
Tips for Managing Weight
Weight gain is one of the biggest symptoms of hypothyroidism as it makes the metabolism slow. Here are some tips that can help you maintain an ideal for your body:
Get plenty of Rest: Aim to get a 7-8 hour of sleep every night, sleeping less than this is linked to weight gain, especially around the belly area.
Practice Mindful Eating: Mindful eating is a practice, that involves carefully eating. This includes what you’re eating, why you’re eating, and how fast you’re eating. Building a good eating habit can help in weight loss.
Try Yoga or Meditation: Yoga or meditation can help in managing excess weight loss during hypothyroidism. The inclusion of yoga and meditation into your lifestyle can help you lose weight.
Low to Moderate Carb Diet: Eating a moderate amount of carbs is the best thing you can do to lose weight. However, you should avoid going on a Keto diet. Eating too low carbs can also lower your thyroid hormone levels.
Final Take: Best Foods and Diet for Thyroid
Hypothyroidism is a major health condition that affects millions every year all throughout the world. Getting the right mix of nutrients and taking your medication can prevent and reduce your symptoms.
Following a thyroid-friendly diet can minimize your symptoms and help you manage your weight.