Hypothyroidism: Foods To Take And Avoid

Hypothyroidism: Foods To Take And Foods To Avoid

By Ritu Bhatia  on: 29 May 2018
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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.

 



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Ritu Bhatia

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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. 
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