ARTICLE ON HYPOTHYROIDISM DIET

Hypothyroidism is a health condition in which the body doesn’t make enough thyroid hormones. Thyroid hormones help manage several bodily functions, including:

• growth
• cell repair
• metabolism

If you have hypothyroidism, you should follow your doctor’s advice, eat a healthy diet, and exercise regularly. You should also avoid certain foods, drinks, and supplements that can interfere with your thyroid medication or Do’s

• Take medication as prescribed: Take your thyroid medication on an empty stomach as directed by your doctor.
• Eat a balanced diet: Eat foods rich in iodine, like fish, dairy, and eggs.
• Exercise regularly: Try walking, pilates, or strength training.
• Manage stress: Try to manage stress effectively.
• Get enough sleep: Getting enough sleep can help you avoid overeating and unhealthy food choices.

Don’ts

• Don’t self-medicate: Don’t try quick fixes or miracle cures you find on social media.
• Don’t take thyroid medication with certain foods: Don’t take your thyroid medication with iron, calcium, or antacids.
• Don’t eat too much fiber: Too much fiber can make it hard for your body to absorb your thyroid medication.
• Don’t eat too much caffeine or alcohol: These can interfere with your thyroid function and make symptoms worse.
• Don’t eat too many fatty foods: Fatty foods can be hard to digest and can lead to weight gain.
• Don’t eat too much processed food: Processed foods are often high in sodium, which can increase your risk of high blood pressure.

Which nutrients are important for those with hypothyroidism?

The nutrients that may benefit people with hypothyroidism can vary based on the type of hypothyroidism. Doctors may recommend addressing nutritional deficiencies with dietary changes or supplements.

Iodine

Iodine is an essential mineral that is needed to make thyroid hormones, and a deficiency can contribute to the development of some types of hypothyroidism. Iodine deficiency is the mostcommon cause of hypothyroidism worldwide. Though iodine deficiency is common in many parts of the world, it’s less common in developed countries. People at a higher risk of iodine deficiency in developed countries can include:

• people who don’t use iodized salt
• pregnant people
• people following vegan diets are more at risk of having low iodine levels.

However, excessive iodine intake can also be harmful, especially for people with autoimmune hypothyroidism, including Hashimoto thyroiditis. It’s best to talk with a healthcare professional about your iodine intake if you have a thyroid condition. They can test your iodine levels and help you manage your intake.

They may recommend you avoid foods that are high in iodine, such as:

• seaweed
• kelp or dulse
• iodine-enriched salt

Selenium

Selenium is another mineral that supports thyroid hormone production. It helps protect the thyroid from damage caused by oxidative stress and has been linked to selenium deficiency and the development of autoimmune thyroid disease, including Hashimoto thyroiditis.

Adding selenium-rich foods to your diet can increase your selenium levels. Examples can include:

• Brazil nuts
• tuna
• sardines
• eggs
• legumes

As more research on selenium and hypothyroidism is still needed, experts do not broadly recommend taking selenium supplements if you have hypothyroidism. A healthcare professional may recommend supplementation in people with a selenium deficiency who cannot get selenium through food sources.

Selenium supplements may be helpful for people with hypothyroidism who have a selenium deficiency.

The National Institutes of Health (NIH) has identified 400 mcg of selenium as the daily upper limit for adults. A high intake of selenium over time can cause symptoms of:

• hair and nail loss
• diarrhea
• nausea
• skin rash

The NIH notes that consuming high amounts of selenium can lead to toxicity. Selenium toxicity can have serious, and sometimes fatal, effects like:

• kidney failure
• heart attack
• breathing problems

Zinc

The body also needs zinc for thyroid hormone production and thyroid function.

Not getting enough can negatively affect thyroid function and overall health. A zinc deficiency can lead to or worsen hypothyroidism.

A 2021 study in which participants took supplements containing zinc, vitamin A, and selenium suggests that increasing these micronutrients may increase thyroid hormone production in people with hypothyroidism.

If you think you may have a zinc deficiency, consider talking with a healthcare professional. They can determine whether or not a zinc supplement may be appropriate for you.

Other important nutrients

Other nutrient deficiencies that may play a role in the development or worsening of hypothyroidism may include:

• Vitamin D: Vitamin D deficiency is a risk factor for autoimmune thyroid conditions, including hypothyroidism. Low levels can negatively affect thyroid function. Though you can get vitamin D from sun exposure, it isn’t concentrated in many foods, so people often take supplements.
• Vitamin B12: B12 deficiency is common among people with hypothyroidism. If your levels are low, a doctor may recommend eating foods high in vitamin B or taking a B12 or B-complex supplement.
• Magnesium: Low magnesium levels may contribute to thyroid dysfunction and hypothyroidism. Magnesium-rich foods or supplementation with magnesium may improve hypothyroid symptoms.
• Iron: Low iron levels or iron deficiency anemia can impair thyroid function. Supplementation is often necessary to reach and maintain recommended iron levels. Other nutrient deficiencies that may contribute to hypothyroidism may include vitamin A

• folate
• calcium

Foods to limit if you have hypothyroidism

If you have hypothyroidism, avoiding or limiting certain foods may support your thyroid function and overall health.

Ultra-processed foods

Ultra-processed foods inflammation and oxidative stress in the body. Oxidative stress refers to the excess of reactive compounds called free radicals in the body, which overwhelm the body’s antioxidant defenses and can lead to cellular damage.

Hashimoto thyroiditis can increase markers of inflammation and oxidative stress. Eating ultra-processed foods can worsen these markers and may negatively affect thyroid function and overall health. Ultra-processed foods to avoid can include:

• processed snack foods, like potato chips
• soda and sweetened beverages
• sweetened breakfast cereals
• flavored granola bars with preservatives

Gluten

Gluten is a group of proteins found in:

• barley
• wheat
• triticale
• rye

If you have celiac disease, eating gluten triggers an autoimmune reaction that damages the digestive tract and negatively affects your body’s ability to take in other nutrients. This can lead to nutrient deficiencies and inflammation that can worsen hypothyroidism. If you have a sensitivity or intolerance to gluten, doctors typically recommend following a gluten-free diet. However, talking with a doctor or dietitian before drastically changing your eating plan is best.

Goitrogens

Goitrogens are substances in soy products and cruciferous vegetables such as cabbage and Brussels sprouts. Some research suggests they may interfere with thyroid hormone production. Most people, including those with hypothyroidism, can enjoy moderate amounts of goitrogenic foods without negatively affecting their thyroid health. Goitrogenic foods can include:

• cabbage
• russian kale
• brussel sprouts
• soy
• pearl millet
• Cruciferous vegetables like broccoli are low in goitrogens, and cooking goitrogenic foods reduces goitrogenic activity, making them safer for people with hypothyroidism.

If you have hypothyroidism, you can try incorporating the following nutritious foods into your diet:

• Fruit: berries, apples, peaches, pears, grapes, citrus fruits, pineapple, or bananas
• Non-starchy vegetables: greens, artichokes, zucchini, asparagus, carrots, peppers, spinach, or mushrooms
• Starchy vegetables: sweet potatoes, potatoes, peas, or butternut squash
• Lean fish, eggs, meat, and poultry: fish and shellfish, eggs, turkey, or chicken
• Healthy fats: olive oil, avocados, avocado oil, coconut oil, unsweetened coconut, or full fat yogurt
• Whole grains: brown rice, rolled oats, quinoa, or brown rice pasta
• Seeds, nuts, and nut butters: almonds, cashews, macadamia nuts, pumpkin seeds, or natural peanut butter
• Beans and lentils: chickpeas, kidney beans, or lentils
• Dairy and nondairy substitutes: coconut milk, cashew milk, coconut yogurt, almond milk, unsweetened yogurt, or cheese
• Spices, herbs, and condiments: spices like paprika, saffron, or turmeric, fresh or dried herbs like basil or rosemary, and condiments like salsa or mustard.
• Beverages: water, unsweetened tea, coffee, or sparkling water