New Delhi: The thyroid, a small butterfly-shaped gland located at the base of the neck, plays a significant role in regulating metabolism, energy levels, and overall health. Thyroid disorders, such as hypothyroidism (underactive thyroid) and hyperthyroidism (overactive thyroid), are increasingly common, especially among women. While medication is often necessary, dietary choices can support thyroid function and alleviate symptoms. In an interaction with News9Live, Shruti K Bhardwaj, Chief Dietician at Zydus Hospitals, Ahmedabad, explained the curious thyroid-diet connection.
The Thyroid-Diet Connection
Your thyroid needs certain nutrients to produce hormones effectively. An imbalance—either deficiency or excess—of these nutrients can disrupt hormone production and worsen thyroid issues. This makes diet a crucial aspect of managing thyroid health.
Key Nutrients for Thyroid Health
Iodine: Iodine is essential for thyroid hormone production. However, both deficiency and excess can harm the thyroid.
Sources: Iodized salt, seaweed (in moderation), dairy products, and fish.
Note: People with autoimmune thyroid conditions like Hashimoto’s should avoid excess iodine, as it may aggravate the condition.
Selenium: Selenium helps convert the inactive thyroid hormone (T4) into its active form (T3) and reduces inflammation.
Sources: Brazil nuts (just 1–2 per day), sunflower seeds, eggs, and tuna.
Zinc: Zinc supports hormone production and immune function.
Sources: Meat, shellfish, legumes, nuts, and dairy.
Vitamin D: Low vitamin D levels are commonly seen in thyroid patients and can worsen symptoms like fatigue and depression.
Sources: Sunlight exposure, fortified foods, egg yolks, and supplements if needed.
Iron: Iron deficiency can impair thyroid hormone production.
Sources: Red meat, spinach, lentils, and fortified cereals.
What to Eat for Thyroid Support
A thyroid-friendly diet should be well-balanced and rich in whole foods. Here’s what you should focus on:
- Lean proteins like chicken, fish, tofu, and legumes provide energy and muscle maintenance.
- Whole grains such as brown rice, oats, and quinoa to stabilize energy levels.
- Colourful vegetables and fruits for antioxidants and fiber.
- Healthy fats like olive oil, avocado, and nuts to reduce inflammation.
- Adequate hydration supports metabolic processes.
Foods to Be Cautious With
Goitrogens: Found in cruciferous vegetables like broccoli, cauliflower, and cabbage, goitrogens can interfere with iodine uptake. However, cooking these vegetables significantly reduces their goitrogenic effect. They are safe in moderation unless you have a severe iodine deficiency.
Soy products: Soy may interfere with thyroid hormone absorption. If you consume soy, space it at least 3-4 hours apart from thyroid medication.
Gluten: People with autoimmune thyroid conditions may benefit from a gluten-free diet, especially if they have celiac disease or gluten sensitivity.
Processed foods and sugar: These can increase inflammation and lead to weight gain, a common concern in hypothyroidism.
Practical Tips
- Take your thyroid medication on an empty stomach, typically 30–60 minutes before breakfast.
- Avoid high-fibre foods, calcium or iron supplements, and coffee within 1 hour of taking thyroid medication.
- Work with a registered dietitian if you have multiple health concerns or dietary restrictions.
Diet alone can’t cure thyroid disorders, but it plays a supportive role in managing symptoms and improving overall well-being. Focusing on nutrient-rich, anti-inflammatory foods while avoiding dietary pitfalls can help maintain a healthier thyroid and a more energetic life. Always consult with a healthcare provider or nutritionist for personalized advice based on your condition.
Your thyroid needs certain nutrients to produce hormones effectively. An imbalance—either deficiency or excess—of these nutrients can disrupt hormone production and worsen thyroid issues. This makes diet a crucial aspect of managing thyroid health. Health Conditions Health News: Latest News from Health Care, Mental Health, Weight Loss, Disease, Nutrition, Healthcare
