Having an underactive thyroid can be challenging, but with the right diet, you can manage its symptoms and improve your overall health. This article will provide you with a list of foods that are allowed to eat when you have an underactive thyroid. By incorporating these nutritious options into your diet, you can support your thyroid function and feel your best. So, let’s discover the power of food and how it can positively impact your underactive thyroid.
Carbohydrates
Complex Carbohydrates
Complex carbohydrates are an essential part of a healthy diet, especially for individuals with an underactive thyroid. These carbohydrates are made up of long chains of sugar molecules, which are broken down more slowly by the body, providing a steady release of energy. Whole grains, fruits, and vegetables are excellent sources of complex carbohydrates.
Whole Grains
Whole grains such as brown rice, quinoa, and whole wheat bread or pasta are excellent sources of complex carbohydrates. These grains have higher fiber content compared to refined grains, which helps regulate digestion and maintain stable blood sugar levels. Whole grains also contain important nutrients like B vitamins and minerals such as iron and magnesium, which are crucial for individuals with an underactive thyroid.
Fruits
Fruits are a delicious and healthy way to add complex carbohydrates to your diet. They contain natural sugars, fiber, and a variety of vitamins and minerals. Berries, apples, oranges, and bananas are particularly beneficial for individuals with an underactive thyroid due to their high fiber content and antioxidant properties. Including a variety of fruits in your diet can help support overall health and well-being.
Vegetables
Vegetables are an essential part of any healthy diet, especially for individuals with an underactive thyroid. Leafy green vegetables like spinach, kale, and broccoli are particularly beneficial due to their high fiber and nutrient content. These vegetables are also low in calories, making them an excellent choice for managing weight. Additionally, cruciferous vegetables like Brussels sprouts, cauliflower, and cabbage, which are rich in goitrogens, should be cooked before consumption to reduce their impact on thyroid function.
Proteins
Lean Meats
Lean meats such as chicken breast, turkey, and lean cuts of beef or pork are excellent sources of high-quality protein. Protein is essential for various bodily functions, including muscle repair and hormone production. When choosing meats, it’s important to opt for lean cuts to minimize saturated fat intake. Including lean meats in your diet can help support muscle health and overall well-being.
Fish
Fish, especially fatty fish like salmon, tuna, and mackerel, are rich in omega-3 fatty acids and high-quality protein. Omega-3 fatty acids are known for their anti-inflammatory properties, which can be beneficial for individuals with an underactive thyroid. These fatty acids also support heart health and brain function. Including fish in your diet a few times a week can provide important nutrients and contribute to overall health.
Eggs
Eggs are a versatile and nutritious food that can be enjoyed in various ways. They are an excellent source of protein and contain important nutrients like vitamin B12 and selenium. Vitamin B12 is essential for nerve function and red blood cell production, while selenium supports thyroid function. Including eggs in your diet can help meet your protein needs and provide essential nutrients for a healthy thyroid.
Dairy Products
Dairy products like milk, yogurt, and cheese are excellent sources of protein, calcium, and vitamin D. Calcium is essential for bone health, while vitamin D plays a crucial role in thyroid function and overall well-being. It’s important to choose low-fat or non-fat dairy products to minimize saturated fat intake. Including dairy products in your diet can help support bone health and thyroid function.
Plant-Based Proteins
For individuals following a vegetarian or vegan diet, plant-based proteins can be an excellent choice. Legumes, such as lentils, beans, and chickpeas, are rich in protein, fiber, and various vitamins and minerals. Tofu, tempeh, and seitan are also good sources of plant-based protein. Including a variety of plant-based proteins in your diet can help meet your protein needs and provide essential nutrients for a healthy thyroid.
Healthy Fats
Avocados
Avocados are a delicious and nutritious source of healthy fats. They are rich in monounsaturated fats, which can help reduce inflammation and support heart health. Avocados also contain important vitamins and minerals, including vitamin E and potassium. Adding avocados to your diet can provide a satisfying and nourishing source of healthy fats.
Coconut Oil
Coconut oil is a unique source of healthy fats that has gained popularity in recent years. It contains medium-chain triglycerides (MCTs) which are quickly absorbed and used as a source of energy by the body. While more research is needed, some studies suggest that coconut oil may have beneficial effects on thyroid function. However, it’s important to use coconut oil in moderation as it is high in saturated fat.
Olive Oil
Olive oil is a staple in Mediterranean cuisine and is well-known for its health benefits. It is rich in monounsaturated fats and antioxidants, which can help reduce inflammation and support heart health. Olive oil also contains important vitamins and minerals, such as vitamin E and polyphenols. Incorporating olive oil into your diet, whether for cooking or as a dressing, can provide numerous health benefits.
Nuts and Seeds
Nuts and seeds are excellent sources of healthy fats, protein, and fiber. They contain a variety of important nutrients, such as vitamin E, magnesium, and selenium. Walnuts, almonds, flaxseeds, and chia seeds are particularly beneficial for individuals with an underactive thyroid. These foods can be enjoyed as a snack or added to meals and provide a satisfying and nutritious source of healthy fats.
Vitamins and Minerals
Vitamin D
Vitamin D plays a crucial role in thyroid function and overall health. It is primarily obtained through sunlight exposure, but it can also be found in certain foods. Fatty fish like salmon and mackerel, fortified dairy products, and egg yolks are good dietary sources of vitamin D. If you have an underactive thyroid, it may be beneficial to incorporate these foods into your diet or consult with a healthcare professional about vitamin D supplementation.
Vitamin B12
Vitamin B12 is essential for nerve function and red blood cell production. It can be found in animal products such as meat, fish, dairy products, and eggs. Individuals following a vegetarian or vegan diet may need to consider supplementation or consume fortified foods to ensure adequate vitamin B12 intake. Including vitamin B12-rich foods in your diet is important for maintaining optimal thyroid function.
Selenium
Selenium is a mineral that plays a crucial role in thyroid function. It is found in Brazil nuts, seafood, meat, and eggs. Including selenium-rich foods in your diet can help support thyroid health. However, it’s important not to consume excessive amounts of selenium, as it can be toxic in high doses. Consult with a healthcare professional to determine the appropriate selenium intake for your individual needs.
Zinc
Zinc is an essential mineral that supports various bodily functions, including immune system health and hormone production. It can be found in lean meats, seafood, dairy products, and legumes. Ensuring an adequate intake of zinc through a balanced diet is important for individuals with an underactive thyroid.
Iron
Iron is crucial for the production of red blood cells and the transportation of oxygen throughout the body. It can be found in lean meats, seafood, beans, and fortified grains. Individuals with an underactive thyroid may be at higher risk of iron deficiency, so including iron-rich foods in your diet is important for maintaining optimal thyroid function.
Magnesium
Magnesium is involved in over 300 biochemical reactions in the body and plays a role in muscle and nerve function, blood sugar control, and energy production. It can be found in whole grains, nuts, seeds, legumes, and dark leafy greens. Including magnesium-rich foods in your diet is important for overall health and supporting thyroid function.
Iodine
Iodine is an essential mineral for thyroid hormone production. It can be found in seafood, seaweed, dairy products, and eggs. Including iodine-rich foods in your diet is important for individuals with an underactive thyroid. However, it’s important not to consume excessive amounts of iodine, as it may worsen thyroid function in certain cases. Consult with a healthcare professional to determine the appropriate iodine intake for your individual needs.
Fiber-Rich Foods
Whole Grains
Whole grains are an excellent source of dietary fiber, which is important for digestive health and maintaining stable blood sugar levels. They can help regulate bowel movements and promote feelings of fullness, preventing overeating. Whole grain options such as whole wheat bread, brown rice, and oatmeal should be included in a balanced diet for individuals with an underactive thyroid.
Legumes
Legumes, including beans, lentils, and chickpeas, are high in fiber and protein, making them an excellent addition to a thyroid-friendly diet. They offer numerous health benefits, including improved digestion and blood sugar control. Legumes are versatile and can be enjoyed in various dishes, such as soups, salads, or as a meat substitute in vegetarian meals.
Vegetables
Vegetables are an excellent source of dietary fiber, vitamins, and minerals. They promote healthy digestion and are low in calories, making them an ideal choice for weight management. Leafy greens, such as spinach and kale, as well as cruciferous vegetables like broccoli and cauliflower, are particularly beneficial for individuals with an underactive thyroid due to their high fiber content.
Fruits
Fruits are not only a delicious and sweet treat, but they also provide essential fiber for digestive health. They can be enjoyed as a snack or incorporated into meals and desserts. Berries, apples, pears, and citrus fruits are particularly high in fiber and should be included in a balanced diet for individuals with an underactive thyroid.
Foods Rich in Iodine
Seafood
Seafood, such as fish and shellfish, is a natural source of iodine. Fish like tuna, cod, and shrimp, as well as seaweed, contain significant amounts of iodine and can contribute to maintaining optimal thyroid function. Including seafood in moderation can help meet iodine requirements.
Seaweed
Seaweed, such as kelp or nori, is highly concentrated in iodine and can be a good source for individuals with an underactive thyroid. However, it’s important not to consume excessive amounts of seaweed, as it may lead to excessive iodine intake, which can have negative effects on thyroid function. Consult with a healthcare professional to determine the appropriate amount of seaweed for your individual needs.
Dairy Products
Dairy products like milk, cheese, and yogurt can provide a source of iodine. However, the iodine content in dairy products can vary depending on the region, as iodine is often added to cattle feed. Including dairy products in your diet can contribute to iodine intake, but it’s important to consider other dietary sources as well.
Eggs
Eggs are a nutritious food that contains a small amount of iodine. Including eggs in your diet can contribute to iodine intake, but it’s important to consider other dietary sources as well. If you have specific concerns about iodine intake, consult with a healthcare professional for personalized advice.
Antioxidant-Rich Foods
Berries
Berries, such as blueberries, strawberries, and raspberries, are packed with antioxidants. These compounds help protect the body from harmful free radicals and promote overall health. Berries are also rich in fiber, vitamins, and minerals, making them an excellent addition to a thyroid-friendly diet.
Dark Leafy Greens
Dark leafy greens like spinach, kale, and Swiss chard are rich in antioxidants, vitamins, and minerals. They also offer anti-inflammatory properties, which can be beneficial for individuals with an underactive thyroid. Including dark leafy greens in your diet can provide numerous health benefits and support overall well-being.
Colorful Vegetables
Colorful vegetables such as bell peppers, carrots, and tomatoes are not only visually appealing but also rich in antioxidants. These vibrant vegetables contain various beneficial compounds that support a healthy immune system and protect against chronic diseases. Adding a variety of colorful vegetables to your diet can provide important nutrients and contribute to optimal thyroid function.
Green Tea
Green tea is a popular beverage known for its numerous health benefits. It contains antioxidants called catechins, which have been shown to have anti-inflammatory and anti-cancer properties. Green tea can be enjoyed hot or cold and can be a refreshing addition to a thyroid-friendly diet.
Dark Chocolate
Dark chocolate, when consumed in moderation, can be a delicious treat that provides antioxidants and other beneficial compounds. It contains flavonoids, which have been linked to various health benefits, including improved heart health and cognitive function. Opt for dark chocolate with a high cocoa content and minimal added sugars for the most health benefits.
Foods Low in Goitrogens
Cooked Cruciferous Vegetables
Cruciferous vegetables like broccoli, cauliflower, and Brussels sprouts are considered goitrogenic, meaning they can interfere with the production of thyroid hormones. However, cooking these vegetables can help reduce the goitrogenic compounds. By lightly steaming or sautéing cruciferous vegetables, you can still enjoy their nutritional benefits without negatively affecting the thyroid.
Fermented Soy Products
Fermented soy products like tempeh and miso contain lower levels of goitrogens compared to raw soybeans and unfermented soy products. Fermentation helps break down the goitrogenic compounds, making these soy products a suitable choice for individuals with an underactive thyroid. Including fermented soy products in moderation can provide plant-based protein and other essential nutrients.
Spinach
While spinach is a nutritious vegetable, it contains goitrogens in its raw state. However, cooking spinach helps reduce the goitrogenic compounds, making it a suitable choice for individuals with an underactive thyroid. Incorporating cooked spinach into meals can provide important vitamins and minerals without negatively affecting thyroid function.
Strawberries
Strawberries in their raw state contain goitrogens. However, these compounds can be minimized by cooking or heating strawberries. Enjoying cooked strawberries in desserts, sauces, or jams can offer the delicious taste and nutritional benefits without negatively impacting thyroid function.
Peaches
Peaches, like strawberries, contain goitrogens in their raw state. Cooking or heating peaches can help minimize the goitrogenic compounds. Including cooked peaches in desserts, smoothies, or roasted dishes can provide a flavorful addition to a thyroid-friendly diet.
Peanuts
Peanuts contain goitrogens, but these compounds are not as potent as in certain other foods. In moderation, peanuts can be included in a thyroid-friendly diet. However, if you have specific concerns about peanuts and their impact on thyroid function, consult with a healthcare professional for personalized advice.
Sweet Potatoes
Sweet potatoes are a nutritious and delicious root vegetable. While they contain goitrogens, the concentrations are relatively low compared to other goitrogenic sources. Including sweet potatoes in moderation can provide important vitamins, minerals, and dietary fiber while minimizing the impact on thyroid function.
Hydrating Foods
Cucumbers
Cucumbers are composed of over 90% water, making them an excellent choice for staying hydrated. They are also low in calories and rich in vitamins and minerals. Adding sliced cucumbers to salads or enjoying them as a refreshing snack can contribute to overall hydration and support optimal thyroid function.
Watermelon
Watermelon is another hydrating fruit that can help quench your thirst and support hydration. It contains a high water content and is also a good source of vitamins A and C. Enjoying watermelon slices or adding them to fruit salads can help replenish fluids and provide essential nutrients.
Celery
Celery is a crunchy vegetable composed mostly of water, making it an excellent choice for hydration. It is low in calories and rich in vitamins and minerals, including potassium. Adding celery to soups, salads, or enjoying it as a snack with hummus can contribute to overall hydration and support optimal thyroid function.
Citrus Fruits
Citrus fruits like oranges, lemons, and grapefruits are not only refreshing but also hydrating. They are high in water content and packed with vitamin C, which can support immune function. Squeezing citrus fruits into water or enjoying them as a snack can help quench your thirst and provide important nutrients for a healthy thyroid.
Foods to Avoid
Processed Foods
Processed foods, such as fast food, pre-packaged snacks, and sweetened beverages, should be avoided or limited in a thyroid-friendly diet. These foods are often high in unhealthy fats, added sugars, and sodium, which can negatively impact overall health and thyroid function. Opting for whole, unprocessed foods is the best choice for supporting optimal thyroid health.
High-Sodium Foods
Foods high in sodium, such as canned soups, processed meats, and packaged snacks, should be limited in a thyroid-friendly diet. Excessive sodium intake can contribute to water retention and negatively impact blood pressure. Opting for low-sodium or homemade meals and using herbs and spices to flavor dishes can help reduce sodium intake.
Sugary Foods and Beverages
Sugary foods and beverages, including candies, desserts, and sugary sodas, should be avoided or enjoyed in moderation. These foods are high in added sugars, which can lead to weight gain, inflammation, and overall poor health. Opting for natural sweeteners like honey or enjoying fruits as a sweet treat can satisfy cravings while supporting a healthy thyroid.
Refined Grains
Refined grains, such as white bread, white rice, and pastries, should be limited in a thyroid-friendly diet. These grains have been processed and stripped of their bran and germ, removing important nutrients and fiber. Opting for whole grains like whole wheat bread, quinoa, or brown rice can provide essential nutrients and support digestion.
Alcohol
Alcohol should be consumed in moderation in a thyroid-friendly diet. Excessive alcohol intake can negatively impact liver function and overall health. Opting for occasional, moderate consumption of alcohol, such as a glass of wine or beer, is a better choice for supporting a healthy thyroid and overall well-being.
In conclusion, a thyroid-friendly diet should include a variety of nutrient-rich foods. Complex carbohydrates from whole grains, fruits, and vegetables provide steady energy and essential vitamins and minerals. Lean meats, fish, eggs, dairy products, and plant-based proteins offer quality protein sources. Healthy fats from avocados, coconut oil, olive oil, nuts, and seeds are important for overall health. Vitamins and minerals, such as vitamin D, B12, selenium, zinc, iron, magnesium, and iodine, should be obtained through a balanced diet. Fiber-rich foods, iodine-rich foods, antioxidant-rich foods, and hydrating foods should be included. Foods high in goitrogens and those that are processed, high in sodium, sugary, or refined should be limited. By following these dietary guidelines, you can support a healthy thyroid and overall well-being.