Eat Healthy With a Hypothyroid Condition

Hypothyroidism is a condition where your thyroid (a small endocrine gland in your neck) does not function properly. It does not produce the correct amount of hormones and can upset the balance of chemical reactions in your body. Typically, hypothyroidism isn't dangerous and has few side effects initially. However over time and left untreated, hypothyroidism can lead to obesity, joint pain, infertility and heart disease. It can also cause death as a result fo a mental heath crisis or myxedema. With proper medical attention, medications, follow up care and a nutritious diet, hypothyroidism is fairly easy to manage.

Steps

Eating a Nutritious Diet

1. Eat a balanced diet. A well balanced diet is the key to help you meet your basic nutrient needs, prevent any deficiencies and maintain overall health.
   • People with hypothyroidism are not any different. There is no special diet for an underactive thyroid. However, maintaining a well-balanced diet can help minimize any side effects.
   • Aim to eat foods from each food group daily. Every group offers your body a different set of valuable nutrients.
   • Also have a varied diet. That means, try to choose a wide variety of foods within each food group throughout the week.
2. Manage calories wisely. Although you may not need to lose weight, it's important to monitor your weight and calorie intake as obesity and weight gain are a fairly common side effect of hypothyroidism.
   • Start by keeping track of your current calorie intake by using a food journal or a food journal app on your smartphone. Once you know what you're currently eating, you'll be able to make some changes if necessary.
   • If you feel you need to lose weight try cutting out about 500 calories daily. This generally results in a one to two pound weight loss each week.
   • If your weight is only going up very slightly or you notice a very slow rise in weight, you may only need to cut out 250 calories a week.
   • Use your food journal or app to figure out what calorie level is best for you. For example, if you cut out 250 calories daily but still notice weight gain, try cutting out 500 calories daily.
3. Eat lean protein. Eating adequate protein daily is very important for a well balanced diet. It's an essential macronutrient (a nutrient you need in relatively large amounts) and provides your body with the building blocks of many vital functions.
   • To make sure that you're eating enough protein, aim to have one serving at each meal. One serving is about three to four oz or about 1/2 cup of beans or lentils. Measure your portions to help you stay on track.
   • The benefits of choosing leaner proteins is that these come with fewer calories and can help you stay within a designated calorie level.
   • Choose proteins like: fish, shellfish, poultry, eggs, low-fat dairy, legumes, tofu or pork.
4. Eat a fruit or vegetable at each meal. Both fruits and vegetables are considered nutrient dense foods and are a vital part of a balanced diet. Nutrient dense foods are ones that are relatively low in calorie but very high in a variety of nutrients like fiber, vitamins and minerals.
   • Ensuring you have a fruit or vegetable (or both) at each meal will help you meet your daily recommended five to nine servings. It'll also help bulk up your meals with fewer calories.
   • Like protein, it's still important to measure your portions - even on low calorie foods. Measure out a 1/2 cup of fruit, one cup of vegetables or two cups of salad greens.
   • There has been some conflicting studies on some vegetables - cruciferous vegetables - and whether or not they are harmful to those suffering from hypothyroidism. Although there is no conclusive evidence, do not eat large amounts of items like: cabbage, broccoli, cauliflower or brussel sprouts. You do not need to avoid them, but monitor your intake.
5. Choose whole grains. 100% whole grains are a great addition to a balanced diet and can help provide your body with much needed fiber. In addition, there is no evidence to say these foods are harmful to those suffering from hypothyroidism.
   • Whole grains are considered more nutritious or nutrient dense compared to refined grains (like white flour, white bread or white rice) because they contain all the parts of the grain. This makes whole grains much higher in fiber, protein and many other nutrients.
   • Again, make sure to measure your portions of these foods. One serving is one ounce or about 1/2 cup.
   • Choose whole grains like: quinoa, millet, whole oats, whole wheat pasta, whole grain bread and brown rice.
6. Eat only moderate amounts of soy. Eating soy when you have hypothyroidism has been a widely debated subject. However, there aren't studies that have been able to conclusively say to avoid soy if you have hypothyroidism.
   • Soy is found in a large variety of foods. It will be difficult and take a lot of time to avoid all soy. However, if you have hypothyroidism you may want to limit eating large quantities of soy-based foods or limit foods that are high in soy.
   • Foods that contain large quantities of soy or are mostly soy-based include: edamame or soy beans, miso (miso paste or miso soup), meat alternatives (like vegan deli meat, chicken nuggets, cheese or hotdogs), soy milk and soy yogurts, soy nuts, soy sauce (and dressing and marinades using soy sauce), tempeh and tofu.
   • Many soy products are considered to be a protein alternative. So a serving would be three to four oz or about 1/2 cup of soy beans. Stick to these servings and consume moderate amounts throughout the week.
7. Don't supplement with iodine. It's common to associate your thyroid gland with iodine. Many people also think taking iodine supplements can help cure or resolve their hypothyroid condition. However, it's advised not to take these supplements.
   • Generally, iodine deficiency is not the cause of hypothyroidism - especially in the US. Taking extra iodine will not change your condition and in some people can worsen your condition.
   • Iodine is prevalent in Westernized diets (especially in the US). Iodine has been added to a variety of foods (like iodized salt) that helps prevent deficiencies.
   • A true iodine deficiency in Westernized countries is very, very rare.

Managing Lifestyle and Hypothyroid Treatment

1. Manage increased appetite. Some of the medications that are used to treat hypothyroidism can increase appetite. This is especially true if they cause too much of an increase in your hormone production.
   • Managing increased appetite related to your medications can help you manage your weight and prevent unnecessary weight gain. Obesity can be related to hypothyroidism so appetite, hunger and weight should be monitored.
   • Eat protein and fiber-rich foods and meals. This combination is very satiating and is very filling to your body. Examples of high protein, fiber rich meals include: dark green salad with raw vegetables and four to five oz of grilled salmon, one cup of Greek yogurt with 1/2 cup of raspberries or chicken and vegetable stir fry over 1/2 cup of quinoa.
   • Drink a glass or two of water. When you're feeling hungry and it's not time for a planned meal or snack, sip on some water or flavored water. This can help fill your stomach and "trick" your brain into thinking you're a little satisfied.
   • Have healthy snacks on hand. Sometimes you need a snack to get you through a long period between meals. Foods like Greek yogurt, fruit, nuts or hard boiled eggs can give you a boost of nutrition and manage your hunger.
2. Time supplements appropriately. Many supplements interfere with a variety of medications that are used to treat hypothyroidism. Make sure you time them throughout the day to minimize any complications.
   • Both iron supplements or multivitamin formulas that contain iron should not be taken at the same time as your medications.
   • Calcium supplements, multivitamins containing calcium and medications containing calcium (like antacids) should also not be taken at the same time as your medications.
   • Many other prescription medications may also interfere with your medications to treat hypothyroidism. Make sure to tell your doctor each medication or supplement you're taking and the dose.
   • Separate your supplements from your hypothyroidism medication by at least two hours.
3. Take medications away from foods. Like many supplements, there are a variety of foods that can also interfere with the absorption of your thyroid medications.
   • There is no "hypothyroid" diet to follow. However, you do need to pay attention to your diet and timing of foods to make sure your medications work as intended. It's typically recommended to take thyroid medications on an empty stomach to prevent any issues.
   • Some foods that can interact with your medications include: walnuts, soy-based products, cottonseed meal and calcium-rich foods (like dairy products).
   • Try to take your thyroid medication at least three to four hours before or after eating these foods.
   • It is best to take your medication in the morning or at night. For example, you can time doses so that you are consistently taking them either 60 minutes prior to breakfast or at bedtime (more than three hours after supper).
4. Exercise regularly. Exercise is important for general health, but health professionals recommend exercise specifically for those suffering from a thyroid condition.
   • Some of the side effects of a hypothyroid include weight gain or difficulty maintaining weight, depression, fatigue and insomnia. Exercise can help lessen these symptoms.
   • Some health professionals recommend starting an exercise program with low-intensity exercises and lifestyle activities. It's an easier and more gentle way to get in the habit of being active - especially if you're dealing with fatigue. Yoga, walking or stretching are great areas to start.
   • Over time, try to work up to 150 minutes of physical activity each week. This is recommended for most healthy adults and can help you deal with side effects.

Tips

• Always talk to your endocrinologist or primary care before making any changes to your diet. He/she will be able to tell you whether or not your diet is safe and appropriate for your condition.
• Make sure that you get a diagnosis for hypothyroidism before making any changes to your diet. Other conditions may mimic hypothyroidism symptoms, so it is important to be sure.

Related Articles

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Sources and Citations

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