Hypothyroidism is the term given to the condition when your thyroid gland doesn’t make enough hormones – when it is underactive. Given that the thyroid hormones are important to manage metabolism and bodily processes such as growth and cell repair, the symptoms of hypothyroidism can be difficult to live with. These symptoms include fatigue, low mood, hair loss, weight gain, feeling cold and more.

Read more about how to tell if you have a thyroid problem.

There are treatments for hypothyroidism which center on replacing the lost thyroid hormones. However, it is understandable that many want to do everything within their power to manage their lifestyle to best manage their symptoms and their disease. This means many are seeking an Underactive Thyroid Diet. And of course, that leads to the question of what to eat when you’re following an underactive thyroid diet.

Will an Underactive Thyroid Diet help?

The British Thyroid Foundation points out that it’s important to realize that you cannot cure hypothyroidism through dietary change or supplementation. However, they also outline numerous nutritional elements which you can increase in your diet, and which can help you manage symptoms. It’s also important to note that there are some foods which are understood to exacerbate symptoms or make it difficult for your body to process any thyroid medication you take.

Therefore, when you consider what to eat on an Underactive Thyroid Diet you need to think of it in two halves: what you should aim to include in your diet, and what you may wish to avoid.

How hypothyroidism affects your metabolism

One of the most critical ways in which hypothyroidism affects you is that it makes your metabolism slower. This is because the thyroid hormones help to control the speed of your metabolism. In very basic terms, this means that you will burn fewer calories than someone else without hypothyroidism, simply by being. This makes it very common for those with hypothyroidism to gain weight easily.

Therefore, part of your approach to your Underactive Thyroid Diet should extend to considering how to meet your nutritional needs while managing your weight effectively. Do bear in mind though that your lower metabolism will also make it harder for you to lose weight than someone without hypothyroidism.

Research has shown that it is actually possible to increase your thyroid hormone levels, and therefore increase your metabolism, through aerobic exercise. This can help people with hypothyroidism to manage their weight, in addition to dietary care. Cardio exercise, such as fast-paced walking or running, may be a good addition to your diet plans.

The Underactive Thyroid Diet: What to Eat to Help

There are various nutritional elements that research shows could help to manage hypothyroidism.

Protein

There is some evidence to suggest that a diet high in protein can help your metabolism to increase, thus combating some of the negative effects that hypothyroidism has.

Good sources of protein include eggs, fish, lean meat, dairy products (such as cheese) and pulses. Tofu is rich in calcium but see below to see why it may be wise to avoid soy based foods.

Iodine

The body needs iodine to make thyroid hormones. Staggeringly, iodine deficiency is incredibly common. It’s less common in societies that each iodized salt.

Seafood is particularly high in iodine, as are eggs, seaweed and other sources of dairy. It’s worth choosing iodized table salt to replace what you usually do, but don’t increase your salt intake.

You do need to be a little careful not to swing too far the other way with iodine. There’s no need to take a supplement as you should get the iodine you need from your diet. Too much iodine will actually damage the thyroid gland. If you’re taking levothyroxine, you don’t need to consider how to get additional iodine in your diet.

Selenium

Selenium helps to ‘switch on’ thyroid hormones, meaning the body can use them. Selenium is also a great antioxidant, helping to protect the thyroid gland from damage from free radicals. We are all exposed to free radicals regularly, simply by living everyday life, from pollution to things we consume in our diets.

Selenium-rich foods include sardines, tuna, Brazil nuts, legumes and eggs. Again, there’s no need for a selenium supplement.

Zinc

If you want an excuse to eat like royalty, then it’s to obtain zinc from foods like oysters! Zinc works similarly to selenium; it helps to ‘switch on’ thyroid hormones. Another small study has shown that zinc helps your body to regulate thyroid stimulating hormone (TSH) which is produced by the pituitary gland and is essential for the thyroid to produce its own hormones.

Along with oysters, other zinc-rich foods include other types of shellfish, beef and chicken.

Vitamin D

The British Thyroid Foundation share that there are some studies that demonstrate that Vitamin D may be helpful for those with thyroid problems, but that it isn’t clear cut. Vitamin D is needed for everyone for healthy muscles, bones and teeth as well as immune function.

However, what we do know is that the vast majority of us, particularly in countries like Britain, are at high risk of Vitamin D deficiency. This is because we get most of our Vitamin D from sunlight and we simply do not get enough between September and May. Indeed, the British National Health Service (NHS) recommends that all adults in the UK take a Vitamin D supplement for at least those 6 months of every year.

You can also get some limited amounts of Vitamin D in your diet from oily fish, cheese, beef liver, egg yolks and foods which have been fortified with Vitamin D.

Vegetables, fruit and lean meats

The easiest way to make good choices on an Underactive Thyroid Diet when considering what to eat is to choose a diet rich in vegetables, fruit and lean meats. These foods are generally low in calories and help you to manage your weight.  Whole unprocessed foods should form the vast bulk of your diet.

The Underactive Thyroid Diet: Foods you may want to avoid

Those with hypothyroidism may want to consider careful management and awareness of certain nutritional elements.

Goitrogens

Certain foods may need to be consumed with care in those with thyroid disease. Just to make things difficult, some of these foods, such as broccoli, are often considered ‘superfoods’ or are simply very common in our normal diets. There are various foods which contain goitrogens.

Goitrogens are certain compounds which are known to interfere with how the thyroid gland works. The good news is that you do not need to be extreme with cutting out goitrogens. Simply try to avoid eating large amounts of them. Additionally, if your iodine levels are ok, these foods seem to be less of a concern.

Common goitrogens include soy-based foods (such as edamame and tofu), various nuts and seeds (such as peanuts), certain vegetables (notably, broccoli, cauliflower, cabbage, kale and spinach), some starchy plants (like sweet potatoes), and some fruits (such as strawberries and peaches).

Soya

In addition to being a goitrogen, soya is known to interfere with thyroxine absorption. The vast majority of people with a diagnosis of hypothyroidism are taking some form of thyroxine to replace the thyroid hormones they are missing naturally. Therefore, if you eat soya-based foods, make sure it is well apart from when you take your thyroid medication.

Calcium

It is important that you have calcium in your diet. However, calcium supplements, or particularly high in calcium foods (like milk) can interfere with your body’s ability to absorb levothyroxine. It’s possible to get around this problem by making sure you have a gap of around 4 hours between when you take your thyroid medication and when you eat calcium-rich foods.

Iron supplements

Iron supplements, either as iron tablets or tonic, or as multivitamin supplements, can also mess with your body’s absorption of thyroxine. For this reason, many experts also recommend a several hour gap between taking thyroxine and iron supplements. There’s no evidence to suggest this is true of iron rich foods.

Highly processed foods

Highly processed food is troublesome for a health-based diet anyway, but can be particularly difficult for those with hypothyroidism because it is generally so high in calories.

Some drinks

Unfortunately, certain beverages may irritate your thyroid gland. Generally speaking, this is an individual situation and may be worth some trial and error. However, well known culprits include alcohol and coffee.

Beyond what you eat

When you’re trying to follow an Underactive Thyroid Diet, it’s not just about what you do (or don’t) eat. In addition, you need to manage your weight and your metabolism by ensuring you are sleeping well and managing stress effectively. This, combined with a healthy balanced diet, can help you to feel better and manage your hypothyroidism effectively.

International Pharmacy does not offer health advice. Please consult your doctor before making changes to your diet or choosing hypothyroidism treatment.