Thyroid Diet Chart – Foods to Eat, Foods to Avoid
Aditi Shenai
May 26, 2023
Thyroid
The thyroid gland is a small, butterfly-shaped gland located in the neck that produces hormones responsible for regulating various bodily functions, including metabolism, energy production, and hormone balance. The inefficiency of the thyroid gland can lead to a range of health issues, including weight gain or loss, fatigue, and mood changes.
While medication may often be necessary to manage this conditions, diet and lifestyle changes can also play a pivotal role in supporting thyroid health and managing symptoms. A thyroid-friendly diet typically includes nutrient-dense foods that are high in antioxidants, fibre, and protein, while limiting processed and high-sugar foods that can negatively impact thyroid function. By adopting a thyroid-friendly diet, individuals with thyroid conditions may experience improvements in energy levels, mood, weight management, and overall health.
This article briefly summarizes thyroid condition, the nutritional changes you must make and a recommended sample menu for healthy living.
An Overview of Thyroid
According to a study, thyroid conditions tend to afflict women more often. However, at times men, teenagers, kids, and even babies get impacted. There are thyroid disorders, which may be temporary or permanent, in about one in every twenty persons.
Triiodothyronine (T3) and thyroxine (T4) are hormones your thyroid gland secretes. As aforementioned, these hormones are crucial to the body’s metabolism, growth, and development and keep it operating correctly.
The thyroid synthesises hormones that control how your body functions typically, but when the synthesis gets hampered, it results in thyroid illness. It is a collective name for several diseases brought on by inadequate thyroid hormone synthesis, which primarily comes in two forms.
You have hyperthyroidism if your body secretes an excessive amount of thyroid hormones. It causes your cells to function more at an increased speed than usual (overactive thyroid). On the other hand, if the gland secretes fewer thyroid hormones than usual, your body’s cells and organs begin to degrade. It is known as hypothyroidism (underactive thyroid).
Thyroid dysfunction is closely associated with several problems, including excessive weight gain, weight loss, and other metabolic illnesses.
HealthifyMe can make it simple to record, monitor, and analyse 80+ key metabolic parameters from home, one of which is your thyroid levels. In addition, you have access to a fully customised diet plan from a qualified nutritionist, healthy home recipes, and a workout plan from a professional fitness trainer. Furthermore, a smart scale can help users better understand their weight. It enables you to drop the proper weight, which is especially advantageous for those with a thyroid condition.
What Affects Thyroid Health?
Numerous factors can impact your thyroid, including genetics, dietary habits, stress, and environmental pollutants. According to a study, thyroid problems can result from diets low in selenium, zinc, and especially iodine.
Additionally, imbalances can also be a result of poor gut health. Nevertheless, you can make conscious dietary modifications and control your thyroid condition to a great extent.
9 Foods To Consider For Thyroid Health
For thyroid disease, a healthy diet is essential. However, as there is no unique “thyroid diet,” the thyroid diet menu must adjust accordingly. The secretion of thyroid hormones (T3, T4) is higher in hyperthyroidism and lower in hypothyroidism. The diet should take that into account.
It helps concentrate on nutrient-rich foods to induce satiety while nourishing your body. Also, supporting healthy energy levels is essential for thyroid patients.
The following are a few of the best foods for thyroid health to consider:
1. Fresh Fruits
Fruits are a great source of fibre, vitamins, minerals, and unrefined sugars. Fruit provides our bodies with energy and nutrition.
Most fruits are rich in antioxidants, which help clean the blood flow. Those with hypothyroidism frequently lack Vitamin C. Hence it is beneficial for such people to consume fruits rich in Vitamin C such as citrus fruits including lemons, oranges etc.
According to a study, berries are high in vitamins that support the immune system and can promote thyroid function by promoting a healthy immune system. Other fruits to consider for your thyroid health include apples, peaches, pears, grapes, pineapple, bananas, etc.
2. Fibrous Vegetables
Fibrous vegetables help people with hyperthyroidism feel fuller longer because they minimise carbohydrate retention. People with this condition have frequent hunger pangs due to accelerated metabolism.
Furthermore, vegetables that are high in fibre are easier for our bodies to digest while still helping to supply our bodies with vitamins and minerals.
Here are a few to include in your diet (if you have hyperthyroidism):
Broccoli, cauliflower, kale, cassava, collard greens, bamboo shoots, and bok choy
To treat hypothyroidism, you can eat non-starchy vegetables: greens, artichokes, zucchini, asparagus, carrots, peppers, spinach, mushrooms, etc., as well as some starchy vegetables like sweet potatoes, potatoes, peas, butternut squash, etc. as many vegetables contain antioxidants that support a robust immune system and prevent inflammation.
3. Gluten-Free Grains
Gluten in specific individuals might damage the thyroid by inflaming it. Furthermore, according to a study, consuming gluten-free grains and seeds can help you get a decent dose of fibre, vitamins, minerals, and antioxidants and reduce inflammation.
For optimal thyroid health, some of the best gluten-free grains are rice, buckwheat, quinoa, brown rice, rolled oats, quinoa, brown rice pasta, etc.
4. Foods High in Selenium
Selenium is present in foods high in protein, mainly fish and meats. According to a study, meals high in selenium may assist in balancing thyroid hormone levels.
Selenium aids in preventing cell deterioration and maintains the health of your thyroid and other tissues. Additionally, it aids in overcoming hypothyroidism-related muscle weakness.
They support bone and muscle growth. Legumes, eggs, pork, fish, shellfish, turkey, and chicken are foods high in protein and selenium.
5. Healthy Fats
With a balanced and nourishing diet, your body can balance the hormones. The building blocks of hormone production are healthy fats.
Fish, flaxseeds, eggs with clarified whole butter, and other foods high in omega-3 fatty acids may also be perfect. Additionally, it aids in maintaining healthy cholesterol levels.
Prolonged hypothyroidism may cause an imbalance in your fat metabolism. An imbalance in fat levels is what leads to obesity or weight gain.
Avocado oil, flaxseed oil, coconut oil, unsweetened coconut, sunflower oil, and olive oil are a few examples of healthy fats.
6. Herbs, Spices, and Condiments
Some herbs and spices have anti-inflammatory qualities that can safeguard and maintain thyroid function.
For example, turmeric, green chillies, black pepper, fresh and dried herbs like basil and rosemary, spices like paprika, saffron, and turmeric, and healthy condiments like salsa and mustard may all add taste and an antioxidant boost to your regular meals.
7. Dairy and Non-Dairy Alternatives
Some of the finest choices for hypothyroidism include coconut milk, cashew milk, coconut yoghurt, almond milk, unsweetened yoghurt, and cheese.
For those with hyperthyroidism, drinking whole milk is not recommended. Skim milk or organic milk is a much healthier and simpler-to-digest alternative.
8. Foods Low in Iodine
Iodine is essential for the production of thyroid hormones. A low-iodine diet decreases thyroid hormone production. Listed below are some low-iodine foods to include:-
- Salt without iodine
- Egg white
- Canned or fresh fruit
- Homemade loaves of bread or loaves prepared without eggs, dairy, or salt
- Popcorn with non-iodised salt
- Maple and honey syrup
9. Seeds and Nuts
Nuts and seeds are excellent sources of fibre, vitamins, minerals, healthy fats, and antioxidants. In addition, according to a study, they benefit people with Hashimoto’s thyroiditis since they can lower cellular inflammation.
Some examples of nuts and seeds you can include in your diet are- pumpkin seeds, natural peanut butter, almonds, cashews, macadamia nuts, and so forth.
4 Foods to Avoid For Thyroid Health
You do not need to restrict many foods if you have hypothyroidism or hyperthyroidism. However, it is better to avoid some foods for the health of your thyroid because they may create problems in some individuals. Foods to be avoided are:-
1. Soy-Based Goods
Since soy products are frequently processed, it is better to avoid them, especially if you have an autoimmune disease. They often contain significant levels of phytoestrogens, which could affect thyroid function.
In addition, a soy substance called isoflavone may harm your thyroid. Furthermore, according to a study, soy hinders the absorption of thyroid medications. Avoid or consume soy-containing foods in moderation, including tofu, soy sauce, and creamers made from soy.
2. Caffeine
Consuming foods and drinks with caffeine, such as coffee, tea, soda, and chocolate, can worsen hyperthyroidism symptoms and cause anxiety, nervousness, irritability, and a rapid heartbeat.
According to studies, people who took their thyroid medications with coffee had abnormal thyroid levels. So it’s best to stay away from caffeinated food products. Instead, consider substituting flavoured water, apple cider, or natural herbal teas for caffeinated beverages.
3. Goitrogens
Individuals with thyroid disorders like hypothyroidism should avoid foods rich in goitrogens. They are compounds in cruciferous vegetables like broccoli, cauliflower, cabbage, kale, and soy.
They may interfere with the production of thyroid hormones. Additionally, it hinders the thyroid’s ability to absorb iodine, but iodine is essential for hypothyroidism; thus, avoiding it is advised for the sake of your thyroid’s health.
4. Alcohol
A study found that drinking impacts thyroid hormone synthesis and levels.
Alcohol thus lowers your body’s ability to use thyroid hormones effectively. It consequently affects metabolism. Therefore, if you have thyroid problems, it is best to leave off alcohol altogether.
Summary
What you eat significantly influences the quality of your life. There is no one-size-fits-all approach to selecting the ideal diet. A healthy, well-balanced diet is the foundation for managing all lifestyle disorders and even controlling thyroid levels, enabling you to live a healthy life. However, there are a few foods that may assist you in keeping your thyroid function optimal while others may hinder it. Some of the food you should include in your thyroid diet are fresh and fibrous fruits and vegetables, gluten-free grains, healthy fats, food high in selenium, low iodine foods and dairy products. Foods items you should avoid in case of thyroid conditions are caffeine, alcohol, cruciferous vegetables and soy-based products.
7 Day Diet Plan Chart for Thyroid Patient
Diet for Sunday
| Meal Time | Menu |
|---|---|
| Breakfast (8:00-8:30 AM) | 2 dosa + 1/2 cup sambar + 1 tsp methi chutney + 1 glass milk/ 1 cup tea |
| Mid-Meal (11:00-11:30 AM) | 1 medium-size Apple |
| Lunch (2:00-2:30 PM) | 1 cup rice + 1 portion (150gm) chicken curry + 1 glass buttermilk + ½ cup beans sabzi |
| Evening (4:00-4:30 PM) | 3 whole wheat biscuits + 1 glass milk/ 1 cup tea (without sugar) |
| Dinner (8:00-8:30 PM) | 2 chapatis (multigrain-wheat; jowar; bajra) + lauki methi sabji + 1/2 cup vegetable salad |
Diet for Monday
| Meal | Time | Menu |
|---|---|---|
| Breakfast | 8:00-8:30 AM | 1 cup roasted oats upma with vegetables+1 glass milk/1 cup tea |
| Mid-Meal | 11:00-11:30 AM | 1 banana |
| Lunch | 2:00-2:30 PM | 2 chapati + ½ cup french beans curry + 1/2 cup pumpkin sabzi + 1 glass buttermilk |
| Evening | 4:00-4:30 PM | 1 cup boiled green gram sprouts with lemon+1 glass milk/ 1 cup tea |
| Dinner | 8:00-8:30 PM | 2 chapati + 1/2 cup bitter gourd sabji + 1/2 cup vegetable salad |
Diet for Tuesday
| Meal | Time | Food |
|---|---|---|
| Breakfast | 8:00-8:30 AM | 1 cup broken wheat upma with vegetables + 1 glass milk / 1 cup tea |
| Mid-Meal | 11:00-11:30 AM | 100gm musk melon |
| Lunch | 2:00-2:30 PM | 2 chapatis + 1 portion (100gm) grilled/stewed fish (tuna/ salmon/ sardine) + 1/2 cup rajma curry |
| Evening | 4:00-4:30 PM | Bread omelette (eggs-2) (whole wheat bread-1 slices) + 1 glass milk / 1 cup tea |
| Dinner | 8:00-8:30 PM | 2 chapati 1/2 cup ridge gourd sabzi + ½ cup vegetable salad |
Diet for Wednesday
| Meal | Time | Menu |
|---|---|---|
| Breakfast | 8:00-8:30 AM | 2 parathas (methi) with 2 tsp green chutney + 1 glass milk/ 1 cup tea |
| Mid-Meal | 11:00-11:30 AM | 100gm pomegranate |
| Lunch | 2:00-2:30 PM | 2 chapati + ½ cup cluster beans curry + ½ cup capsicum sabji + 1 glass buttermilk |
| Evening | 4:00-4:30 PM | 2 wheat rusk + 1 glass milk/1 cup tea |
| Dinner | 8:00-8:30 PM | 2 chapati + ½ cup raw banana sabzi + 1/2 cup vegetable salad + 1 cup curd |
Diet for Thursday
| Meal Time | Food |
|---|---|
| 8:00-8:30 AM (Breakfast) | 2 Idly +1/2 cup sambhar+1 tsp coconut chutney+1 glass milk/ 1 cup tea |
| 11:00-11:30 AM (Mid-Meal) | 1 medium-size apple |
| 2:00-2:30 PM (Lunch) | ½ cup rice + 1 chapati + 1 portion (100gm) fish (tuna/ salmon/ sardine/ black pomfret) curry + green peas sabzi |
| 4:00-4:30 PM (Evening) | 1 roasted black gram laddu+1 glass milk/ 1 cup tea |
| 8:00-8:30 PM (Dinner) | 3 chapati+1/2 cup baingan sabji+1/2 cup rajma vegetable salad |
Diet for Friday
| Meal | Time | Menu |
|---|---|---|
| Breakfast | 8:00-8:30 AM | ½ cup Oats in 1 glass of skim milk |
| Mid-Meal | 11:00-11:30 AM | 1 medium-size guava |
| Lunch | 2:00-2:30 PM | 2 chapathi+1/2 cup chana dal+1/2 cup methi sabji+1 glass buttermilk |
| Evening | 4:00-4:30 PM | 1 cup boiled Bengal gram with lemon+1 glass milk/ 1 cup tea |
| Dinner | 8:00-8:30 PM | 2 chapati 1/2 cup bhindi sabji + 1 cup vegetable salad + 1 cup dal |
Diet for Saturday
| Meal Time | Meal Description |
|---|---|
| 8:00-8:30 AM | Vegetable cheese sandwich with whole wheat bread slices + cucumber, tomato, onion + 1 glass milk/1 cup tea |
| 11:00-11:30 AM | 1 wedge(100gm) watermelon |
| 2:00-2:30 PM | 1 cup rice + ½ cup skin out chicken(150gm) curry + 1/2 cup mix veg sabji + 1 glass buttermilk |
| 4:00-4:30 PM | 1 cup chiwda + 1 glass milk/1 cup tea |
| 8:00-8:30 PM | 2 chapatis (multigrain-wheat/jowar/bajra) + ½ cup tinda sabzi + ½ cup vegetable salad + ½ cup moong curry |
Consult Your Nutritionist About Your Health
Meeting with a professional early in your diagnosis, or if you believe you could have a thyroid issue, a great way to control you condition in time. The thyroid system is crucial to our daily functioning, and hence timely diagnosis and treatment of issues that arise are essential.
Keeping a close eye on your health is very simple, thanks to HealthifyMe Pro 2.0, which considers every aspect of your health. The coaches provide the correct advice to treat your disease and live a healthy life.
The app uses the most cutting-edge technology and creates plans that are easy to follow. Real-time data inputs, metabolic panel testing, and personalised chats with the coaches make the process highly effective.
In addition, it breaks down the condition and suggests small corrective lifestyle measures. Ultimately, the user understands how their body reacts to food and activity levels through the data inputs recorded by the CGM.
As a result, with awareness, one can bring long-lasting dietary and lifestyle changes that can reverse several lifestyle diseases.
HealthifyMe Suggestion
As a diet coach, I always recommend my clients with hyperthyroidism to have a diet rich in selenium and iodine-rich foods. Along with that one should make sure that they are consuming the right amount of vitamin B12 and vitamin D. Yearly checkups should be done at least and based on that only there should be a change in medicine. The thyroid is a lifestyle disorder that can be managed if you take a balanced diet and do optimum physical activities.
Conclusion
Thyroid is a metabolic disorder that can be managed by making conscious dietary and lifestyle modifications. The thyroid diet consists of basic foods that are generally considered to be healthy such as fresh fruits rich in vitamins and minerals and fibrous vegetables. It also includes spices and condiments that enhance the flavour of your food while helping you balance your hormone levels. You can also treat your condition by simply munching on nuts and seeds and enjoying dairy products. Foods high in selenium and now in iodine also play a beneficial role in treating the condition.
When it comes to avoiding food for thyroid condition, the list isn’t long. You just have to limit your caffeine intake and refrain from having soy based products in excess. Furthermore, alcohol and processed food that are generaly considered unhealthy are off limits for people with thyroid condition.
Finally, regular exercise and stress management are also important for proper functioning of the thyroid gland.
Disclaimer: The purpose of this article is just to disperse knowledge and raise awareness. It does not intend to replace medical advice from professionals. For further information please contact our certified nutritionists Here
Frequently Asked Question (FAQs)
Q. What are the best foods to heal the thyroid?
A- One of the best ways to ensure that the thyroid gland functions optimally is through your diet. Numerous elements in our daily diets might help our thyroid gland achieve or maintain homeostasis if it needs to be fixed. Most benefit from a diet rich in selenium, iron, iodine, magnesium, and b-complex vitamins to boost thyroid function. Some of the best foods you should eat to support your thyroid are apples, pears, citrus, avocado, sunflower seeds, Brazilian nuts, yoghurt, quinoa, chickpeas, oats, brown rice, sprouts, and bread made from sprouted grains.
Q. Which food should be avoided in the thyroid?
A- Your thyroid medicine may become ineffective if you eat certain foods. Some nutrients support the thyroid’s efficient operation. However, some foods prevent thyroid drugs from being absorbed. Fortunately, if you have a thyroid issue, you don’t need to avoid many foods. Goitrogen-containing foods, soy, gluten, alcohol, caffeine, processed meals, and sugary foods are the main ones that you must avoid.
Q. What is a good breakfast for thyroid problems?
A- Attempt to have a breakfast that contains all the food groups, including whole grains, meat or legumes, veggies, fruit, and dairy. You must opt for whole wheat tortillas, granola, whole wheat pancakes, oatmeal, or whole grain cereal for your grains. Combine sautéed vegetables and scrambled egg whites to make a breakfast tortilla. As a side dish, eat low-fat yoghurt with fresh fruit. Another wholesome breakfast choice is a whole wheat bagel with smoked salmon, low-fat cream cheese, and a glass of orange juice.
Q. What fruit can cure the thyroid?
A- The thyroid can benefit from eating apples, avocados, and blueberries, which are also excellent antioxidants. They assist in preventing and minimising thyroid symptoms. They also support your body’s detoxification process.
Q. Are bananas good for the thyroid?
A- Yes, bananas are suitable for your thyroid. Selenium, which has anti-inflammatory qualities, is found in bananas. Additionally, the antioxidant in bananas protects your cells from free radical oxidation and aids in treating thyroid issues.
Q. Is Potato good for the thyroid?
A- Potatoes contain several essential nutrients that support a healthy thyroid, including Vitamin C, B6, Potassium, Magnesium, Iron, and Iodine.
Q. Do and don’ts for thyroid patients?
A- The thyroid gland can regulate the body’s metabolism. Therefore, the entire body suffers when the thyroid isn’t functioning correctly. Understanding how to approach thyroid treatment and the critical dos and don’ts is essential, such as having a routine thyroid test and consuming lots of water and foods high in antioxidants, tyrosine, and selenium. Do not consume alcohol or smoke,, avoid caffeine, sugar, soy, and gluten-containing foods.
Q. Is rice good for the thyroid?
A- Rice is regarded as a nutritious, all-natural food. It is a common grain in many parts of the world. It’s delectable, warm, and a simple swap for our favourite wheat-based foods. When avoiding gluten, items like rice pasta, rice flour, or a fluffy bed of rice for your main course can be a welcome relief. Also, try including brown rice in your diet for a healthy thyroid.
Q. Is coffee good for the thyroid?
A- Caffeine use can prevent thyroid hormone medication absorption. Coffee causes blood sugar spikes, may promote adrenal fatigue, and makes it harder for many thyroid patients to maintain stable blood sugar levels. Coffee interfering with the absorption of thyroid medication is the biggest issue with coffee regarding thyroid activity. So, it’s best to stay away from coffee till you feel better.
Q. Which juice is best for the thyroid?
A- Juices are excellent ways to consume nutritionally rich substances. For example, pineapple is rich in manganese and vitamin C. These two minerals can shield our bodies from the harm that free radicals can do. Additionally, this tart fruit has Vitamin B, which might help combat weariness, one of the signs of thyroid disease. Additionally, you can sip on apple juice, green juice, etc.
Reference Links
- Hypothyroidism in Context: Where We’ve Been and Where We’re Going: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6822815/
- Iodine and thyroid function: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4049553/
- Potential Health Benefits of Berries: https://www.researchgate.net/publication/276957450_Potential_Health_Benefits_of_Berries
- The Effect of Gluten-Free Diet on Thyroid Autoimmunity in Drug-Naïve Women with Hashimoto’s Thyroiditis: A Pilot Study: https://pubmed.ncbi.nlm.nih.gov/30060266/
- Low Population Selenium Status Is Associated With Increased Prevalence of Thyroid Disease: https://pubmed.ncbi.nlm.nih.gov/26305620/
- Health Benefits of Nut Consumption: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3257681/
- The role of micronutrients in thyroid dysfunction: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7282437/
- Altered intestinal absorption of L-thyroxine caused by coffee: https://pubmed.ncbi.nlm.nih.gov/18341376/
- Impact of alcohol use on thyroid function: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3743356/
By: Aditi Shenai, Masters in Dietetics and Applied Nutrition
My weight is 93 kg i want to loose 30 kg with this thyroid diet how many month it take to give me result
The ideal healthy weight loss to aim for on a monthly basis is 2-3 kg. Some months you may not see a drop in numbers but will see a reduction in your fat percentage. Therefore, in about 12-15 months you will most likely be able to drop 30kgs if all your health parameters like your diet, exercise, sleep, water intake etc are taken care of.