Hypothyroidism affects almost 2% of population worldwide and it occurs in women more than men. Major Function of thyroid hormones are controlling your metabolism, growth and repair. Therefore when people suffer from hypothyroidism they often feel tired, hair loss, weight gain, feel cold and face difficulty with sustainable energy throughout the day.
Thyroid hormone affect nearly all cells of the body hence normalizing its function is utmost important to ensure good health. Food alone cannot cure hypothyroidism but combination of eating right nutrients and medication can reverse the condition and minimize the symptoms.
Hypothyroidism and weight gain
Thyroid hormone affects metabolism and the faster it works your body burns more calories. Since people suffering from hypothyroidism have slower metabolism they burn fewer calories. Protein rich foods are known to improve metabolism hence make sure to include sources of protein in every meal of the day.
If you find it difficult to maintain your weight with hypothyroidism, try doing moderate- or high-intensity cardio. This includes exercises like fast-paced walking, running, hiking and rowing.
Nutrients important in hypothyroidism
Research shows that iodine, selenium and zinc are especially beneficial for someone with hypothyroidism. However, it’s best to avoid iodine and selenium supplements unless your doctor advises you to take them.
Which Nutrients Are Harmful?
Two substances that may harm your thyroid are goitrogens and gluten. Goitrogens may interfere with your normal thyroid function, while some people with hypothyroidism may also suffer from celiac disease.
Foods to Avoid
Fortunately, there aren’t many foods that you need to avoid if you have hypothyroidism. However, foods that contain goitrogens should be eaten in moderation and ideally cooked.
You should also avoid eating highly processed foods, as they usually contain more calories. This can be a problem for someone with hypothyroidism, since they may gain weight easily.
Here is a list of foods and supplements you should avoid completely:
- Highly processed foods: Hot dogs, cakes, cookies, etc.
- Supplements: Although adequate selenium and iodine is essential for thyroid health, too much may cause harm. Selenium and iodine supplements should be avoided unless prescribed by your doctor.
Here is a list of foods you can eat in moderation. These foods have goitrogens or are known irritants if consumed in large amounts.
- Foods that contain gluten: Bread, pasta, cereals, beer, etc.
- Soy foods: Tofu, tempeh, edamame beans, soy milk, etc.
- Cruciferous vegetables: Broccoli, kale, cabbage, Brussels sprouts, cauliflower, turnips, and bok choy etc.
- Fatty Foods Such as Butter, Meat, and All Things Fried
- Certain fruits: Peaches, pears and strawberries.
- Beverages: Coffee, tea and alcohol — these beverages may irritate your thyroid gland.
If you have celiac disease because of Hashimoto’s thyroiditis or feel uncomfortable eating foods that contain gluten, then you should avoid gluten completely.
SUMMARY: People with hypothyroidism should avoid millet, processed foods and supplements like selenium and zinc (unless advised by their doctor). Foods that contain gluten and goitrogens are fine in moderate amounts unless they cause discomfort.
Foods to Eat
There are plenty of food options for people with hypothyroidism, including the following:
- Eggs: Whole eggs are best, as much of the iodine and selenium are found in the yolk, while the whites are full of protein.
- Meats: All meats, including lamb, beef, chicken, etc.
- Fish: All seafood, including salmon, tuna, halibut, shrimp, etc.
- Vegetables: All vegetables are fine to eat. Cruciferous vegetables are fine to eat in moderate amounts, especially when cooked.
- Fruits: All other fruits including berries, bananas, oranges, tomatoes, etc.
- Gluten-free grains and seeds: Rice, buckwheat, quinoa, chia seeds and flaxseed.
- Dairy: All dairy products including milk, cheese, yogurt, etc.
- Beverages: Water and other non-caffeinated beverages.
- Ashwaghandha: it helps to lower TSH and increase thyroid hormone functions.
People with hypothyroidism should eat a diet based around vegetables, fruit and lean meats. They are low in calories and very filling, which may help prevent weight gain.
SUMMARY: People with hypothyroidism have plenty of options for a healthy diet. They can eat eggs, meats, fish, most fruit and vegetables, gluten-free grains and seeds, dairy and non-caffeinated beverages.
Tips for Maintaining a Healthy Weight
It’s very easy to gain weight with hypothyroidism due to a slow metabolism.
Here are a few tips to help you maintain a healthy weight.
- Get plenty of rest: Aim for 7 to 8 hours of sleep every night. Sleeping less than this is linked with fat gain, especially around the belly area.
- Practice mindful eating: Paying attention to what you’re eating, why you’re eating and how fast you’re eating can help you develop a better relationship with food. Studies also show that it can help you lose weight.
- Try yoga or meditation: Yoga and meditation can help you de-stress and improve your overall health. Research also shows that they are effective at helping you maintain a healthy weight.
- Try a low to moderate carb diet: Eating a low to moderate amount of carbs is very effective for maintaining a healthy weight. However, avoid trying a ketogenic diet, as eating too few carbs may lower your thyroid hormone levels.
SUMMARY: While it’s easy to gain weight with hypothyroidism, there are plenty of things you can do to help maintain a healthy weight. For example, you can try to get plenty of rest, eat a good amount of protein and practice mindful eating.
The Bottom Line
Hypothyroidism, or an underactive thyroid, is a health problem that affects 1-2% of people worldwide.
It can cause symptoms such as tiredness, weight gain, feeling cold and many others.
Fortunately, eating the right nutrients and taking medications may help reduce your symptoms and improve thyroid functions.
Nutrients that are great for your thyroid are iodine, selenium and zinc.
On the other hand, eating gluten may cause uncomfortable symptoms for some people with Hashimoto’s thyroiditis, the main cause of hypothyroidism. That’s because Hashimoto’s thyroiditis and celiac disease are closely linked. Some people may have both diseases.
Following a thyroid-friendly diet can help minimize your symptoms and help you maintain a healthy weight. It encourages eating whole, unprocessed foods and lean protein.