Hypothyroidism: Foods To Take And Avoid

Hypothyroidism: Foods To Take And Foods To Avoid

By Ritu Bhatia  on: 29 May 2018
Rate this: 
 4 Rating  based on 3 Reviews

The thyroid gland, is a butterfly-shaped gland that sits at the base of your neck and helps regulate your metabolism, temperature, heartbeat, brain development and more. Hypothyroidism is a condition in which you have an underactive thyroid which means the gland fails to produce enough thyroid hormones T3 and T4 When the thyroid gland isn't working correctly, you may experience symptoms such as

  • Exhaustion, weakness and fatigue
  • Low pulse rate
  • Sensitivity to cold
  • Shortness of breath when exercising
  •  Weight gain
  • Problems with concentration
  • Constipation
  • Hair loss, dry and brittle hair
  • Thick and dry skin 
  • Enlarged thyroid( goiter)
  • Muscle or joint pain
  • Menstrual cycle problems, low fertility
  • Erectile dysfunction
  • Depression and mood swings


Foods that are good for your thyroid and can be taken freely are :

Selenium: Eating selenium-rich foods, like sunflower seeds, mushrooms, garlic, brazil nuts, wheat germ can be beneficial

Tyrosine: This amino acid is used by thyroid gland to produce T3 and T4. Good sources are meat, dairy and legumes.

Iodine: Getting an adequate amount of iodine in the diet is essential for adequate thyroid function. Sea weed like nori, kelp, and kombu, shellfish, eggs, milk and iodized salt are all good source of iodine.

Vitamin B-12: Hypothyroidism can compromise your ability to absorb vitamin B-12 which can cause fatigue, constipation, decreased appetite, tingling in the hands and feet, impaired memory and depression. The most common soures of B-12 are meat, seafood, eggs, and fortified cereals.

Good Fats: Healthy fats like nuts (almonds, brazil nuts,walnuts, pistachios, anjeer), seeds (flaxseeds, chia seeds, sunflower seeds, pumpkin seeds), olive oil are of great nutritional importance to help produce and regulate hormones. 

Low glycemic foods: Most fruits and colorful vegetables have low glycemic index, are rich in vitamins, minerals, fiber and antioxidants can improve overall health and benefit the thyroid gland.

Water: Water helps to hydrate and flush out toxins. Though it may not directly help you tackle hypothyroidism, drinking enough of it can help your organs function properly.

Foods to be taken in moderate amount: These foods have goitrogens or are known irritants if consumed in large amounts.

  • Foods that contain gluten: Bread, pasta, cereals, beer, etc.
  • Soy foods: Tofu, tempeh, edamame beans, soy milk, etc.( Do not completely avoid soy products)
  • Cruciferous vegetables: Broccoli, kale, spinach, cabbage, (Cruciferous vegetables can be eaten in moderate amounts, especially when cooked).
  • Beverages: Coffee, tea and alcohol if taken in excess amount may irritate your thyroid gland.

Foods which should be completely avoided:

  • All foods made up of refined wheat flour (maida).
  • High-sugar foods like juices, cakes, candies, sweets.
  • All proccessed, packaged and junk foods.


Stress and Hypothyroidism: We deal with stress every day in our lives. Whether it is related to work, meeting your deadline at office, children's studies or any other reason but our stress levels are sometimes out of control. Under stress, our body releases the hormone cortisol. Too much cortisol can interfere with thyroid hormone production Managing your stress may help lower cortisol levels,lose weight and decrease anxiety and depression. 

Hypothyroidism and Exercise                                                                    

Hypothyroidism slows down your body’s metabolic rate making you more prone to weight gain. Regular exercises like pilates, yoga, cycling, swimming and weight training can help in managing weight apart from improving cardiovascular health.

So, by eating certain foods and limiting consumption of others, proper medications, regular exercise and stress management you can improve your thyroid health and manage  hypothyroidism.


 Related Blogs:
Vitamin D : The Sunshine Vitamin
02 November 2017
Vitamin D also known as The “Sunshine Vitamin" is a fat soluble vitamin, important for bone health, calcium & phosphorus absorption .It's deficiency can increase your risk of bone fractures, osteopenia, osteoporosis, rickets, prostate cancer, alzheimer’s disease , parkinson’s disease and depression. Getting a sufficient amount of vitamin D is important for normal growth and development of bones and teeth, as well as improved resistance against certain diseases. DEFICIENCY: According to various studies, at least one third of the world is deficient in vitamin D. Why?? The answer is really simple. We get vitamin D from sun exposure. And now, more than ever, the world’s population lives an indoor lifestyle, avoiding the sun daily. A variety of other factors reduce the skin's production of vitamin D3, including increased skin pigmentation, aging, topical application of sunscreen, fat malabsorption and obesity. SOURCES: 1. The major source of vitamin D for children and adults is exposure to natural sunlight. Vitamin D produced in the skin may last at least twice as long in the blood compared with ingested vitamin D (Sunlight is the only reliable way to generate Vitamin D in your body) When you expose your skin to the sun, your body makes vitamin D, lots of it. 2. On the other hand, there isn’t much vitamin D found in foods. Some of the food sources are listed below: Mushrooms like white button mushrooms and chanterelle. Fatty fish like salmon, tuna, mackerel, sardines and cod liver oil. Egg yolks, chicken breast, beef liver are other good sources. Since few foods contain vitamin D naturally , therefore some foods are fortified. This means that vitamin D has been added.  These Vit D fortified foods are : milk, orange  juice and breakfast cereals. Vitamin D supplements: It can be hard to get enough vitamin D each day through sun exposure and food alone, so taking vitamin D supplements can help. Doctors can diagnose a vitamin D deficiency by performing a simple blood test. Get yourself checked today!! Stay Healthy!! Dietitian Ritu Bhatia
Diet to Avoid Bloating and Gas Problems
19 June 2018
  Bloating is an abnormal swelling or enlargement of the abdomen. It is accompanied by excessive gas, abdominal distension, a feeling of fullness, indigestion and discomfort. What causes bloating? Common causes of bloating are: Constipation: The constipated bowels provide an ideal environment for “bad bacterial” activity to produce excessive gases, which can cause flatulence and bloating. Too little fiber, less water intake and a sedentary lifestyle lead to constipation. Overeating: It is a significant cause of bloating, indigestion, sluggishness and an uncomfortable gassy bloating. Eating too fast: Eating quickly and not chewing your food well can cause air swallowing that leads to bloating. It also reduces the amount of saliva and its digestive enzymes that are mixed with the food. So, slow down while eating, chew properly and enjoy your food for proper digestion. Eating foods that create gas in the intestinal tract: Some high fiber foods like beans, legumes and cruciferous vegetables can make people produce large amounts of gas. Food Allergies: When you eat foods that you are intolerant to, it can cause excess gas production, bloating and other symptoms. Here are some common foods which people are allergic to: Milk and milk products: Lactose intolerance (inability to digest lactose, main sugar present in dairy products) is associated with many digestive symptoms, including indigestion, abdominal cramps, gas and bloating. Eggs: Gas and bloating are common symptoms of egg allergy. Wheat and Gluten: Many people are allergic to wheat, or intolerant to gluten (a protein in wheat, spelt, barley and some other grains). This can lead to various adverse effects on digestion, including bloating, stomach pain etc How To Reduce Bloating: Limit Sugar-Free Foods: Artificially sweetened foods and drinks use sugar alcohols like xylitol, sorbitol and mannitol instead of sugar. These sugar alcohols tend to cause digestive problems, since they reach the large intestine unchanged where the gut bacteria feed on them. Limit Sodium: Eating high sodium foods can cause water retention, which can balloon you up. Most processed and packaged foods, including soups, breads, chips, canned foods are high in sodium. Avoid Carbonated beverages ( Soda/ fizzy drinks):The fizz in carbonated drinks (even diet ones) can cause gas to get trapped in your belly. Chewing gum and drinking through a straw should also be avoided to reduce the air swallowed. Take Probiotics: Probiotics like curd, yogurt, buttermilk, dhokla, khimchi, tempeh can help improve the bacterial environment in the gut, which can help in reducing gas and bloating Avoid Stress and anxiety: Stress can cause spasms in the colon and abdominal discomfort. Reduce stress to have a positive effect on digestive health. Take Anti-Bloating Foods: A few studies suggest that peppermint tea, cucumber, banana, ginger, pineapple and parsley may help reduce bloating.   Fennel Seeds: fennel seeds also contain a compound that relaxes GI spasms, allowing gassy cramps to subside and giving you relief from the bloat. Chew on the seeds directly or add them in tea. Soaking or spouting the lentils/beans: This method can make them much easier on the digestive system. So, at the end, it can be said that it is a combined approach towards food and lifestyle that will help you avoid bloating, gas and indigestion. Thank you for reading
Ritu Bhatia

 View Profile

Best Nutritionist in Faridabad & Delhi, India 

Ritu Bhatia is a Clinical Dietician & Diabetes Educator from Faridabad with over  9 years of experience in Nutrition and Wellness Industry. She works with fitness enthusiasts, people with medical conditions like diabetes, PCOS, hypothyroid, heart disease, digestive disorders and other lifestyle disorders,overworked corporates and almost everyone who needs to achieve a state of health and well being.Dietician Ritu entered into clinical practice, after completing B.Sc from Delhi University and later specialization in Nutrition and Dietetics from the Institute of Hotel Management,Catering Technology and Applied Nutrition (PUSA). She doesn't believe in quick fix diets, rather in making positive changes for the life time. She applies the holistic approach to nutrition, weight and health management, while incorporating correction to an underlying specific problem. All diet plans are personalized and customized as per individual eating habits and lifestyle and contains food options that are easily available & practical for you. 
Ritu Bhatia
Dt. Ritu Bhatia
Best Nutritionist in Faridabad & Delhi Register Now!
By using this website, you agree that we and our partners may set cookies for purposes such as customising content. I Agree