Jeffrey Salazar
The thyroid gland produces hormones that support the body's metabolism and other routine functions. Hypothyroidism occurs when the thyroid gland does not produce enough of these hormones, which can cause weight gain, fatigue, and other symptoms. While medication is typically used to treat hypothyroidism, diet can also play a significant role in managing the condition. A healthy hypothyroidism diet limits foods that affect thyroid function and interfere with thyroid medication, such as cruciferous vegetables and soy. Additionally, certain nutrients like selenium and zinc may improve thyroid function, while iodine can worsen the condition if consumed in excess. Doctors often recommend anti-inflammatory eating plans, such as the Mediterranean diet, which includes plenty of fruits, vegetables, whole grains, and healthy fats.
| Characteristics | Values |
|---|---|
| Overall aim | Support thyroid function and overall health |
| Foods to eat | Fruits, non-starchy and starchy vegetables, lean fish, eggs, meat, and poultry |
| Foods to limit/avoid | Ultra-processed foods, gluten, root vegetables, iodine, cruciferous vegetables, soy, and the keto diet |
| Foods to be cautious about | Gluten (if sensitive), soy (space a few hours from medication) |
| Foods to consult a doctor about | Iodine (only add more if a doctor recommends it) |
| Recommended diets | Anti-inflammatory diets, Mediterranean diet, plant-based diets |
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What You'll Learn
Avoid ultra-processed foods
If you have hypothyroidism, it is important to avoid ultra-processed foods as they can negatively affect thyroid function and overall health. This is because ultra-processed foods can worsen markers of inflammation and oxidative stress, which are already elevated in people with Hashimoto thyroiditis, a common form of hypothyroidism.
Hashimoto thyroiditis is an autoimmune disorder that causes chronic inflammation and damage to the small intestine, leading to nutrient deficiencies and further inflammation. By avoiding ultra-processed foods, you can help reduce the burden on your body and improve your overall health.
Ultra-processed foods are typically high in unhealthy fats, added sugars, and salt, while being low in essential nutrients like fibre, vitamins, and minerals. These types of foods can contribute to weight gain, which is a common symptom of hypothyroidism, and can further increase the risk of other health conditions.
Instead of ultra-processed foods, focus on incorporating more nutritious and anti-inflammatory foods into your diet. This includes fruits, non-starchy and starchy vegetables, lean protein sources like fish, eggs, and poultry, and healthy fats. These foods can help improve your overall health and reduce the risk of complications associated with hypothyroidism.
It is also important to note that some people with hypothyroidism may benefit from limiting or avoiding gluten, as it can interfere with the absorption of thyroid hormone replacement medications. However, it is always recommended to speak with your doctor or dietitian before making any drastic changes to your diet. They can provide personalized advice and ensure that you are still getting adequate nutrition.
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Consume selenium and zinc
Consuming selenium and zinc is important for anyone with hypothyroidism, as these nutrients play a role in the production of thyroid hormones.
Selenium is a micronutrient that is essential for thyroid hormone production and metabolism. It is also an antioxidant, helping to prevent thyroid disease and promote overall health. Selenium is found in many animal-based foods, including tuna, shrimp, salmon, sardines, scallops, lamb, chicken, beef, turkey, eggs, and shitake mushrooms. For those who don't eat animal products, selenium supplements can be taken to boost intake.
Zinc is another vital nutrient for thyroid health, as it is involved in the conversion of thyroid hormones. A zinc deficiency can lead to hypothyroidism, and hypothyroidism can, in turn, cause a zinc deficiency. This is because thyroid hormones are essential for the absorption of zinc. Foods that contain zinc include shellfish, meat, legumes, and nuts. The recommended daily intake of zinc is 8 milligrams for women and 11 milligrams for men.
It is important to note that while diet can help manage hypothyroidism, it cannot cure it. Anyone experiencing symptoms of hypothyroidism should consult a doctor, as treatment usually involves taking synthetic thyroid hormones.
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Avoid iodine
While iodine is essential for producing thyroid hormones, and a deficiency can contribute to the development of some types of hypothyroidism, it is crucial to avoid consuming too much iodine. Excess iodine can worsen hyperthyroidism, which is when there is too much thyroid hormone in the body.
If you have hypothyroidism, it is recommended to consult a doctor or healthcare professional about your iodine intake, as they can help you manage it. They may advise you to avoid foods that are high in iodine.
Foods that are rich in iodine include kelp, dulse, and other types of seaweed. Iodine is also found in iodized salt, sea salt, iodates, iodides, and algin. It is added to table salt in many parts of the world, including the United States, to prevent iodine deficiency. However, due to this widespread use of iodized salt, it can be challenging to avoid iodine entirely.
To reduce your iodine intake, it is best to avoid restaurant foods, especially meals from fast-food restaurants, as it is difficult to determine which restaurants use iodized salt. Additionally, commercially prepared bakery products made with iodate dough conditioners, and vitamins or supplements containing iodine should be avoided. FD&C red dye #3, found in some maraschino cherries and occasionally in pink/red artificial colors in beverages, cereals, candies, and vitamins, should also be avoided.
It is important to note that some foods, such as soy products, do not naturally contain iodine but have been shown to interfere with treatments for hyperthyroidism in animal studies. Therefore, it is always advisable to consult a healthcare professional before making any significant dietary changes or eliminating foods from your diet.
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Gluten-free diet
A gluten-free diet is often recommended for people with hypothyroidism, an underactive thyroid condition that causes the body to produce fewer thyroid hormones than it needs. This can lead to a slower metabolism and symptoms such as weight gain and fatigue.
Hashimoto's thyroiditis is an autoimmune disorder that is commonly associated with hypothyroidism. Research suggests that removing gluten from the diet can improve thyroid function in people with Hashimoto's who do not have celiac disease. Celiac disease is a gastrointestinal autoimmune disorder where the ingestion of gluten triggers an autoimmune reaction, damaging the small intestine and affecting the body's ability to absorb nutrients.
A gluten-free diet may also positively influence the absorption of selenium and vitamin D, which are essential for thyroid function and health. Additionally, it can help improve intestinal absorption, reducing the required dose of levothyroxine, a common medication for hypothyroidism.
While there is no conclusive evidence that a gluten-free diet reduces symptoms of autoimmune thyroid disease, it may decrease mean thyroid-stimulating hormone (TSH) levels. It is also recommended for those with a sensitivity or intolerance to gluten.
It is important to note that dietary changes should be made in consultation with a doctor or dietitian, especially when dealing with a specific health condition like hypothyroidism. A nutritious and well-balanced diet is crucial for supporting thyroid function and overall health.
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Anti-inflammatory diets (e.g. Mediterranean diet)
If you have hypothyroidism, eating a nutritious diet can help support your thyroid function and overall health. Anti-inflammatory diets, such as the Mediterranean diet, are rich in omega-3s, vitamin C, polyphenols, fibre, and other known inflammation fighters.
The Mediterranean diet is based on the traditional foods of countries bordering the Mediterranean Sea, including France, Spain, Greece, and Italy. Research has suggested that people living in these regions tend to have a lower risk of many chronic conditions compared to those on a standard American diet. The Mediterranean diet is rich in fruits, vegetables, whole grains, and heart-healthy fats. It may help manage your weight, protect your heart, and prevent diabetes.
There are no concrete rules for following the Mediterranean diet, but some general guidelines can help you incorporate its principles into your daily routine. For example, you can flavour foods with herbs and spices instead of salt, and consume red wine in small servings with a meal, and not every day. You can also include a mix of fresh, frozen, dried, and canned fruits and vegetables, but check package labels for added sugar and sodium.
Some specific anti-inflammatory foods include fatty fish such as salmon, herring, mackerel, sardines, tuna, striped bass, and anchovies. Vegetarians and vegans can also benefit from omega-3 by eating nuts and seeds and cooking with canola oil. These foods supply vitamin E, another inflammation fighter. Ascorbic acid, also known as vitamin C, is a powerful antioxidant that can be found in fruits and vegetables. Antioxidants help address cellular wear and tear that can trigger inflammation.
It is important to note that there isn't one specific anti-inflammatory diet, but experts say that overall healthy eating patterns can help reduce inflammation and improve health.
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Frequently asked questions
There is no specific diet for hypothyroidism, but certain foods may help support thyroid function. Doctors usually recommend anti-inflammatory eating plans, such as the Mediterranean diet, which consists of vegetables, fruits, whole grains, healthy fats, legumes, and occasional meat.
A diet rich in nutritious foods can help improve overall health and reduce the risk of health conditions. Try incorporating fruits, non-starchy and starchy vegetables, lean fish, eggs, meat, and poultry.
It is crucial to avoid consuming too much iodine as it may worsen hypothyroidism. Be cautious with cruciferous vegetables and soy as they can interfere with thyroid medication. If you have a sensitivity to gluten or celiac disease, cutting down or cutting out gluten could benefit your thyroid health.
Certain nutrients like selenium and zinc may improve thyroid function. Small-scale studies have shown that zinc supplementation, alone or in combination with selenium, improved thyroid function in females with hypothyroidism.
