Our tiny but mighty thyroid gland is one of the body’s main powerhouses — and when it doesn’t function properly, we’re at risk for one of many thyroid disorders. These disorders can be frustrating, debilitating, and hard to manage — but you’re not alone in the battle, and it can be done.
Did you know around 1 in every 10 people suffer from thyroid dysfunction. According to a study in Cochin, the prevalence of hypothyroidism ranges from 3.9 – 9.4 % in the population. Here is a detailed Indian diet plan for hypothyroidism. You or someone you love might be one of them.
One of the most common thyroid issues? Hypothyroidism. It’s a condition that occurs when the body doesn’t make enough thyroid hormone — versus hyperthyroidism, in which your body makes too much thyroxine hormone.
Thyroid hormones are all-important, playing a major hand in everything from cell repair and metabolism to regulating our energy levels and moods. Without these hormones, people with hypothyroidism end up dealing with a whole range of possibly risky symptoms and complications.
These include — but are definitely not limited to:
• debilitating fatigue
• heart issues
• intolerance to cold
• mood changes (like depression)
• weight gain
• constipation
• dry skin
• increasing LDL or ‘bad’ cholesterol
• joint pain
Unfortunately, the list of side effects goes on. In serious cases, Myxedema coma may occur. This is a life-threatening situation in which severe hypothyroidism can lead to slowed mental function, hypothermia, and organ failure.
The causes behind hypothyroidism are fairly varied. It could be caused by an autoimmune disease (such as Addison’s or rheumatoid arthritis), thyroid gland surgery, iodine intake issues, radiation, or Hashimoto’s thyroiditis, which is an autoimmune disease that causes inflammation of the thyroid gland — and one of the most common culprits behind hypothyroidism. The pituitary gland itself may cause issues as well. When it doesn’t release enough TSH, the thyroid can’t then make its hormones.
While medication is necessary to manage healthy thyroid levels, there are also some lifestyle changes and things you can do to support healthy thyroid function — and to reduce some of the intensity of your symptoms. And it starts in your kitchen.
Eating the right foods will not only make you feel better and more energized (we’ll all take an energy boost, right?), they can help combat some of the extra weight gain that comes from a slowed-down metabolism. If you’re feeling cold all the time, it could be a sign that your metabolism has taken a dip (since it controls your body temperature).
Minerals & Nutrients for Hypothyroidism
Nutrients play a big role in thyroid function. Remember how we mentioned iodine? There’s a lot of clinical research to support the link between iodine and thyroid function. According to one study, “chronic exposure to excess iodine from water or poorly monitored salt are risk factors for hypothyroidism.” Yep — too much iodine can be a real problem.
To make matters just a bit more complicated, a deficiency in iodine may also lead to thyroid issues, according to another study. This is why it’s so important that you talk to your doctor about testing your iodine levels — especially if you think you’re getting too much or too little of the stuff. If you’re getting too little, make sure you’re using iodized salt in your foods. Eating seafood can also help, as can iodine supplements.
Don’t go overboard here, “More iodine does not mean more thyroid hormone production when your body already has enough.”
So which other minerals should you be getting? Morgan recommends selenium (tuna, eggs, legumes) and zinc (oysters, chicken) which may support the conversion of T4 hormone to the active T3 hormone, as well as all of the B-vitamins, which “can support energy and the body's stress response, which is supportive for those with hypothyroidism.”
You’ll also want to get enough tyrosine (this can be found in simple cans of tuna), which is also associated with thyroid function. Morgan also recommends vitamin D, “which can support the immune system for those with an autoimmune thyroid condition, and support the production of many hormones in the body.” For all of the above, you can take supplements as well — just be sure to check with your healthcare provider first.
Foods to favour
This is a list of whole natural food sources that provide the vitamins and minerals needed for you to maintain a healthy thyroid. There are many delicious foods to choose from to create your own diet for the thyroid to have a good health.
IODINE
Your thyroid can’t function well when this crucial trace element, is missing. If you are iodine-deficient, a higher iodine intake could make all the difference. Your diet for thyroid should be planned properly and you should know when to have food with iodine and when to avoid it.
Food with Iodine: sea vegetables and seafood (clams, shrimp, haddock, oysters, salmon, sardines), as well as iodized sea salt, eggs, asparagus, lima beans, mushrooms, spinach, sesame seeds, summer squash, Swiss chard, garlic.
If you have HYPOTHYROID, you should also avoid iodine-containing foods
SELENIUM
Selenium is another element that is indispensable to healthy thyroid function.
Food with Selenium: Brazil nuts, mushrooms, tuna, organ meats, halibut, beef, soybeans, sunflower seeds.
ZINC
One of three trace metals that play vital roles in the healthy thyroid. Women with hyperthyroidism could be more prone to zinc deficiency because an excess of thyroid hormone can increase the elimination of zinc in urination.
Food with Zinc: Fresh oysters, sardines, beef, lamb, turkey, soybeans, split peas, whole grains, walnuts, ginger root, sunflower seeds, pecans, Brazil nuts, almonds, maple syrup
COPPER
One of three trace metals that play vital roles in the healthy thyroid. Copper is needed in trace amounts to produce thyroid-stimulating hormone (TSH) and for oxidizing iodine to form T4.
Food with Copper: Beef, oysters, dark chocolate, shiitake mushrooms, lobster, sunflower seeds, crabmeat, tomato paste, pearled barley, nuts, beans (soybeans, white beans, chickpeas),
IRON
One of three trace metals that play vital roles in the healthy thyroid. Research is indicating that there is a link between iron deficiency and decreased thyroid efficiency.
Food with Iron: Clams, oysters, white beans, blackstrap molasses, organ meats, soybeans, pumpkin seeds, lentils, spinach
VITAMIN A
Kale, liver, sweet potatoes, spinach, cantaloupe, broccoli, asparagus, carrots, winter squash/pumpkin, lettuce
VITAMIN C
Guava, papaya, parsley, greens (kale, turnip, collard, mustard) peppers (chilli, Bell, sweet), kiwifruit, citrus, strawberries, broccoli, cauliflower, Brussels sprouts
VITAMIN E
Food high in Vitamin E: Whole grains, almonds, soybeans and other beans, sunflower seeds, peanuts, liver, leafy green vegetables, asparagus
VITAMIN B2 (Riboflavin)
Vitamin B2 Foods: Brewer’s yeast, almonds, wheat germ, wild rice, organ meats, mushrooms, egg yolks
VITAMIN B3 (Niacin)
Foods rich in Vitamin B3: Brewer’s yeast, rice bran, wheat bran, peanuts (with skin), liver, poultry white meat
VITAMIN B6 (Pyroxidine)
Food high in Vitamin B6: Brewer’s yeast, sunflower seeds, wheat germ, fish (tuna, salmon, trout), liver, beans (soybeans, lentils, lima beans, navy beans, garbanzos, pinto beans), walnuts, brown rice, bananas.
This diet plan for thyroid and weight loss will solve all your problems.
Consume up to 7 to 9 servings of cereals (1 serving = 30 gms raw) throughout the day. Whole grains should be selected over refined cereals. Fiber-rich whole grains relieve constipation and aids in weight loss. Opt for the following cereals.
Oats: Porridge, upma, or pancakes.
Quinoa: Salad, quinoa missi roti or upma.
Rice: Brown rice and black rice.
Millets: jowar roti or mix flour thalipeeth. (Use bajra in moderation or avoid when possible.)
Whole wheat and broken wheat: chapatis or khakras, broken wheat upma, or daliya with milk.
Dals and Pulses:
This food group is considered a power-packed energy-giving food group. Dals and pulses are not only rich in proteins and fiber, but also rich in phytonutrients and antioxidants. They are low in fat. The high protein content helps in the regulation of thyroid hormone and in reducing fatigue. They also help in weight reduction. Recommendation is up to 2 -3 servings/day (1 serving = 30 gms raw). A variety of dals and pulses like moong, moth beans, chawli, rajma, chickpea, channa, kidney beans, etc can be included.
Nuts and oilseeds
Omega 3 rich nuts like walnuts and flax seeds help in reducing body stress and boosts immunity. They also help to maintain the integrity of brain cells. Nuts such as Brazil nuts are rich in selenium, which helps in thyroid gland stimulation and action. Restrict the nuts to only 2 – 3 nuts /day as they are high in fat content.
Milk and Milk Products
Calcium and proteins rich milk and milk products form an integral part of the Indian diet plan for Hypothyroidism as they help in the functionality of the thyroid gland. Calcium maintains muscle activity while proteins help in the transport of thyroid hormone throughout the body. Vitamin D present in milk keeps the hormone pathway in check.
Select low-fat milk, curd, buttermilk, or paneer up to 2 -3 servings/day (1 serving = 150 ml of cow’s milk).
Vegetables & Fruits
An antioxidant-rich variety of fruits and vegetables reduces the body’s stress and also maintains skin health. It boosts immunity, otherwise compromised in hypothyroidism. Have at least 5 -6 servings/day of colorful vegetables and fruits. 1 serving = 100 gms raw. Try various forms like detox water, salads, soups, juices and boiled, stewed, or grilled veggies. You will find some interesting recipes on dietburrp.
Fish
Non-vegetarians have the added benefit of including omega 3 rich fish in the diet. The best catch is a low-fat, not fried fish (salmon, tuna, or sardine) up to 1 serving (100 gms) daily. Fish oil not only reduces inflammation caused by hypothyroidism but also improves cognitive health and builds immunity.
Iodized Salt
One of the best remedies is to use iodized salt in the diet. Iodized salt has almost 30 % daily required iodine per gram of salt.
Foods to Avoid in Indian Diet Plan for Hypothyroidism
Goitrogens are the foods that hinder the thyroid gland activity and absorption of iodine from the blood.
Cruciferous family vegetables – cauliflower, cabbage, kale, and broccoli.
Beans – soybeans and lima beans.
Root vegetable -sweet potato.
Heating or cooking destroys the goitrogenic property of these foods. Thus, seldom use of these foods in cooked form is not harmful to the body.
High-calorie foods, refined and processed foods, desserts, and chocolates reduce the iodine absorption from thyroid medicines. This further damages the thyroid gland function. Such foods also aggravate the major side effect of weight gain.
Overconsumption of tea coffee or alcohol interferes with the effective functioning of the thyroid gland.
Table 1: Choose your grain wisely in hypothyroidism for weight loss
Safe for regular intake May eat sometime Avoid as much as possible
Parboiled rice, semi-polished rice, poha, murmura, khoi/ kheel, rolled oats, corn, sabudana, makhana, quinoa, buckwheat (kuttu) Millets – jowar, bajra, ragi, etc, Refined flour(maida), Instant noodles, instant oats, instant breakfast cereal, biscuits, cookies, commercially baked products – cake, pastry, donut, puff, etc
If not gluten-sensitive – Whole wheat flour(atta), dalia, suji , pasta, noodles, barley,
If having strong digestion capacity – Brown rice, red rice
Sample meal plan
Here is a 7-day meal plan for hypothyroidism.
It provides a healthy amount of protein, has a low to moderate amount of carbs, and can help you manage your weight.
Make sure to take your thyroid medication at least 1–2 hours before your first meal, or as a healthcare professional advises. Nutrients like fiber, calcium, and iron may stop your body from absorbing thyroid medication properly.
Monday
Breakfast: toast with eggs
Lunch: chicken salad with 2–3 Brazil nuts
Dinner: stir-fried chicken and vegetables served with rice
Tuesday
Breakfast: oatmeal with 1/4 cup (31 grams) of berries
Lunch: grilled salmon salad
Dinner: fish baked with lemon, thyme, and black pepper served with steamed vegetables
Wednesday
Breakfast: toast with eggs
Lunch: leftovers from dinner
Dinner: shrimp skewers served with a quinoa salad
Thursday
Breakfast: overnight chia pudding — 2 tbsp. (28 grams) of chia seeds, 1 cup (240 mL) of Greek yogurt, 1/2 tsp. of vanilla extract, and sliced fruits of your choice. Let sit in a bowl or Mason jar overnight
Lunch: leftovers from dinner
Dinner: roast lamb served with steamed vegetables
Friday
Breakfast: banana-berry smoothie
Lunch: chicken salad sandwich
Dinner: pork fajitas — sliced lean pork, bell peppers, and salsa — served in corn tortillas
Saturday
Breakfast: egg, mushroom, and zucchini frittata
Lunch: tuna and boiled egg salad
Dinner: homemade Mediterranean pizza topped with tomato paste, olives, and feta cheese
Sunday
Breakfast: omelet with various vegetables
Lunch: quinoa salad with green vegetables and nuts
Dinner: grilled steak with a side salad
NOTE This sample week-long meal plan is suitable for people with hypothyroidism. It provides plenty of options for a delicious and healthy menu.
Factors essential for the lifestyle change for hypothyroidism –
Remember sitting is the new smoking. Stay active throughout the day. Whenever possible just start walking into the room. Do some form of exercise every day as per your choice. It could be running, jogging, walking, yoga, gym, weight training, dancing, zumba, etc.
Sleep is not a luxury. Your body needs rest to repair and cleaning. There is no sleep bank in our bodies. So if you miss one night of sleep, there is no way you can compensate for it the next day. Good sleep is essential for hormonal balance. So don’t take it lightly.
Stress is inevitable. There is hardly anyone who has no stress. Let’s try to manage stress well. Practice yoga, meditation or try to develop any hobby which gives you happiness. If you need you may seek professional help. Stress interferes with your hormonal balance just like sleep. You got to manage it better.
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