If you’ve struggled with your weight, found yourself unusually tired, suddenly become overly sensitive to the cold, noticed your skin is dry, or even become more forgetful or prone to depression of late, you may have to reckon with a thyroid that is underactive.1 Whether you’ve already been diagnosed with hypothyroidism or want to play it safe because you could be at risk, paying special attention to your diet is important. What you eat could change the way you approach your hypothyroidism problem. Luckily, some foods can do plenty for your health and help your body cope with the stresses that come with the condition.
Having a sluggish thyroid makes you more prone to weight gain. If your diet is heavy in processed foods, you are essentially overloading your body with fats, sugar, iodine, and sodium which can worsen weight gain and impair thyroid function.2 As far as possible, try and eat lots of fresh vegetables and fruit and stick to healthy, balanced meals rich in nutrients to make each calorie count. Here’s a list of foods that should help you win that fight against hypothyroidism. But remember, it’s equally important to know which foods you should avoid for hypothyroidism and watch your portions of these potentially problematic foods.
1. Omega 3 Fatty Acid-Rich Fish: Salmon And Tuna
“Flax and chia seeds are a vegan source of heart-friendly omega 3 fatty acids and are also rich in digestion-aiding fiber.”
If your hypothyroidism is linked to Hashimoto’s disease, an autoimmune disorder that can bring on hypothyroidism, you may run the risk of developing high levels of cholesterol and heart disease.3 You should, therefore, consider having more heart-healthy omega 3 fatty acids. The anti-inflammatory nutrient is even believed to help bring down cholesterol levels.4 This could be invaluable if you have experienced weight gain or high cholesterol levels from hypothyroidism and need to bring down your risk of developing heart disease. And there’s no better place to get your omega 3 fatty acids than from fatty fish like sardines, salmon, tuna, or rainbow trout.5
2. Zinc-Rich Foods: Seafood And Yogurt
Zinc is generally required for thyroid hormone production but hypothyroidism can also bring on an acquired zinc deficiency. Either way, it is a good idea to keep track of your zinc intake and ensure you get enough through foods like seafood, chicken, lean meat, whole grains, or yogurt.6 The recommended dietary allowance (RDA) of zinc is 11 mg for men and 8 mg for women. If you are pregnant, the RDA increases to 11 mg and when you are nursing, it goes up to 12 mg a day.7
3. Vegetable And Bone Broth
Try and include vegetable or bone broths in your regular diet. They are rich in minerals that your body needs to produce thyroid hormones and to activate the hormones as well. Plus, they are relatively low in calories and fat, making them a light option. Toss in plenty of herbs like parsley which is also thyroid supporting to up the benefits further.8
4. Iron-Rich Foods: Lean Pork And Cooked Spinach
Iron is another mineral your body needs for normal thyroid function. As with zinc, hypothyroidism could interfere with iron metabolism. And, equally, insufficient iron may play a part in aggravating your thyroid.9
“Because your underactive thyroid will make you prone to high cholesterol levels, it is a good idea to consider switching to lean protein sources.10 Plant protein sources like lentils or beans make a good choice while meat-eaters should opt for lean cuts of red meat or fish, chicken, or turkey.”
Try and up your intake of iron-rich foods if you have an iron deficiency. Peas, morel mushrooms, green beans, and parsley are some vegetable options, though your body will better absorb iron from meat sources. Stick to lean cuts of beef and pork, or try game meats like venison and duck, or seafood like octopus or oysters.
5. Probiotic Foods: Kefir And Kombucha
Start having foods that have a probiotic effect, such as fermented foods, cultured foods, and dairy products with good bacteria in them. They help stimulate digestion by increasing stomach acid secretion and restore the balance of good bacteria in the body. Probiotics may also improve immune function and could help if you have nutrient deficiencies by aiding digestion.11
Try foods like fermented dairy product kefir or yogurt, healthy beverage kombucha, or fermented vegetables. You might, however, want to avoid raw cabbage-based foods like kimchi because of its goitrogenic effect.12
6. Apple Cider Vinegar
Apple cider vinegar (ACV) is a good detoxifying agent that can help restore alkaline balance and regulate hormone levels.13 It may also boost metabolism, aid weight loss, and reduce serum triglyceride levels.14 For these reasons, it is a good food for hypothyroidism. Take it before mealtimes mixed into a little warm water to stimulate stomach acid production.15
7. Fiber-Rich Foods: Berries And Barley
Soluble fiber can help balance and regulate blood sugar levels and aid digestion, making foods rich in fiber a smart choice if you have hypothyroidism. Include lots of fresh vegetables like beans and peppers and fruits like berries and citrus fruits in your diet. Whole grains like barley and oatmeal also boost fiber intake.16
Both soluble and insoluble fiber are said to help heart health, another reason to have these foods. Aim at consuming 38 gm of fiber daily if you are an adult male under 50 and 25 gm a day if you are a female of the same age. After 50, men need 30 gm of fiber a day and women need 21 gm. You could also get in insoluble fiber from carrots and tomatoes as well as whole grains.17
8. Coconut Oil
Coconut oil is popular for hypothyroidism and can help bump up your metabolism and also aid weight loss. It can also increase basal body temperature and help suppress fat deposition.18 It is rich in antioxidant vitamins and could help improve cholesterol levels as well.19
9. Ginger And Turmeric
These anti-inflammatory foods are also rich in thyroid-supporting nutrients. Ginger, for instance, is rich in magnesium, potassium, and zinc. And both turmeric and ginger could help improve and normalize thyroid function.20
10. Vitamin B12-Rich Foods: Eggs And Tuna
“Iodine is a mixed bag when it comes to hypothyroidism. Getting the balance right is vital. While your body needs it for thyroid hormone production, too much of it could be equally problematic and may worsen the hypothyroidism. Consult your doctor before increasing intake of iodine-rich foods like seaweed or iodized salt in your diet.21”
If you are not getting adequate levels of vitamin B12, that could hurt your thyroid.22 Moreover, vitamin B12 intake may ease fatigue and depression-related symptoms from hypothyroidism. Try eating fish like tuna, rainbow trout, or salmon. Many cereals also come fortified to meet your B12 needs.23
11. Selenium-Rich Foods: Brazil Nuts And Turkey
Selenium is vital for thyroid health, but as with iodine, too much could also be a problem. Get tested for your selenium levels and ensure you get in the daily recommended levels. Have selenium-rich foods like yellowfin tuna, sardines, halibut, mushrooms, turkey, chicken, and beans. Your doctor might also recommend selenium supplements if you are found deficient. Those with Hashimoto’s thyroiditis may benefit from supplementation, according to some researchers.24
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