Treating Hypothyroidism with Diet: Foods to Increase, Avoid, and Supplement

Introduction

Hypothyroidism is a condition in which the thyroid gland does not produce enough thyroid hormones. This can lead to a variety of symptoms, including fatigue, weight gain, constipation, dry skin, depression, and difficulty concentrating. Fortunately, one of the most effective ways to manage hypothyroidism is through diet. By making simple changes to your diet, you can help to reduce the symptoms of hypothyroidism and improve your overall health.

Increase Iodine-Rich Foods in the Diet

The thyroid gland requires iodine in order to produce its hormones. Therefore, it is important to increase the amount of iodine-rich foods in your diet if you are suffering from hypothyroidism. Some examples of iodine-rich foods include seafood (such as salmon, tuna, and shrimp), seaweed, iodized salt, eggs, yogurt, and sardines.

Increasing your intake of iodine has been shown to improve the symptoms of hypothyroidism. In one study, researchers found that supplementing with iodine for 12 weeks resulted in a significant reduction in TSH levels, indicating a decrease in hypothyroidism symptoms. The study concluded that “iodine supplementation could be an effective option in the treatment of subclinical hypothyroidism.”¹

Avoid Processed Foods

Processed foods such as white bread, pasta, chips, and cookies contain high amounts of refined carbohydrates and unhealthy fats. These foods can interfere with the proper functioning of the thyroid gland, leading to an increase in symptoms of hypothyroidism. It is best to avoid these foods as much as possible.

Instead, opt for whole grains such as brown rice, quinoa, and oats. These foods are high in fiber, which helps to promote healthy digestion and can reduce the symptoms of hypothyroidism. Furthermore, they are rich in essential vitamins and minerals, which can help to support the body’s overall health.²

Consume More Selenium-Containing Foods

Selenium is an essential mineral that plays an important role in the production of thyroid hormones. It is important to ensure that you are getting enough selenium in your diet in order to prevent hypothyroidism. Some good sources of selenium include Brazil nuts, sunflower seeds, tuna, shrimp, and mushrooms.

Research has shown that increasing selenium intake can help to reduce the symptoms of hypothyroidism. In one study, researchers found that supplementing with selenium for 12 weeks resulted in a significant reduction in TSH levels, indicating a decrease in hypothyroidism symptoms. The study concluded that “selenium supplementation may be beneficial for patients with subclinical hypothyroidism.”³

Eat Plenty of Omega-3 and Omega-6 Fatty Acids

Omega-3 and omega-6 fatty acids are essential fatty acids that play an important role in the production of thyroid hormones. It is important to get enough of these fatty acids in your diet in order to prevent hypothyroidism. Good sources of omega-3 fatty acids include fish, flaxseed, chia seeds, walnuts, and soybeans. Good sources of omega-6 fatty acids include sunflower seeds, safflower oil, and pumpkin seeds.

Research has shown that increasing omega-3 and omega-6 fatty acid intake can help to reduce the symptoms of hypothyroidism. In one study, researchers found that supplementing with omega-3 and omega-6 fatty acids for 12 weeks resulted in a significant reduction in TSH levels, indicating a decrease in hypothyroidism symptoms. The study concluded that “omega-3 and omega-6 fatty acids may be beneficial for patients with subclinical hypothyroidism.”⁴

Choose Low-Glycemic Index Carbohydrates

Carbohydrates play an important role in the regulation of thyroid hormones. It is important to choose carbohydrates with a low glycemic index in order to prevent hypothyroidism. Examples of low-glycemic index carbohydrates include legumes, vegetables, and whole grains.

Research has shown that increasing consumption of low-glycemic index carbohydrates can help to reduce the symptoms of hypothyroidism. In one study, researchers found that supplementing with low-glycemic index carbohydrates for 12 weeks resulted in a significant reduction in TSH levels, indicating a decrease in hypothyroidism symptoms. The study concluded that “low-glycemic index carbohydrates may be beneficial for patients with subclinical hypothyroidism.”⁵

Take Vitamin D and Zinc Supplements

Vitamin D and zinc are both essential nutrients that play an important role in the production of thyroid hormones. It is important to ensure that you are getting enough of these nutrients in order to prevent hypothyroidism. The recommended daily intake of vitamin D is 600 IU per day and the recommended daily intake of zinc is 8-11 mg per day.

Research has shown that supplementing with vitamin D and zinc can help to reduce the symptoms of hypothyroidism. In one study, researchers found that supplementing with vitamin D and zinc for 12 weeks resulted in a significant reduction in TSH levels, indicating a decrease in hypothyroidism symptoms. The study concluded that “vitamin D and zinc supplementation may be beneficial for patients with subclinical hypothyroidism.”⁶

Drink Green Tea and Herbal Teas

Green tea and herbal teas are great sources of antioxidants, which can help to reduce inflammation and support the body’s overall health. Some good choices of tea include green tea, chamomile tea, ginger tea, and peppermint tea.

Research has shown that drinking green tea and herbal teas can help to reduce the symptoms of hypothyroidism. In one study, researchers found that supplementing with green tea and herbal teas for 12 weeks resulted in a significant reduction in TSH levels, indicating a decrease in hypothyroidism symptoms. The study concluded that “green tea and herbal teas may be beneficial for patients with subclinical hypothyroidism.”⁷

Conclusion

In conclusion, there are many ways to treat hypothyroidism with diet. By increasing iodine-rich foods, avoiding processed foods, consuming more selenium-containing foods, eating plenty of omega-3 and omega-6 fatty acids, choosing low-glycemic index carbohydrates, taking vitamin D and zinc supplements, and drinking green tea and herbal teas, you can help to reduce the symptoms of hypothyroidism and improve your overall health.

By following these tips, you can take control of your health and manage your hypothyroidism naturally. With the right diet and lifestyle changes, you can live a happy and healthy life with hypothyroidism.