6 Diet Tips for Managing Hypothyroidism
Living with hypothyroidism isn't easy. Between the fatigue and brain fog and the weight gain and hair loss, managing the disease isn't nearly as simple as some physicians say. Yes, taking the right thyroid hormone replacement or enhancement medication can make the disease less invasive; however, there are other ways to make managing hypothyroidism easier. Diet, for instance, can greatly impact how your thyroid glands function. Although there is no diet cure for the disease, making some simple changes in the foods you eat, or don't eat, can increase the effectiveness of your medication, decrease your weight, and result in healthier doctor's visits.
1. Eat plenty of fish
Fish is full of omega-3s which can result in a healthier heart and body. An under-active or unmanaged thyroid disorder is one of the leading causes of heart disease. Even with medication, low thyroid function can make heart disease something else on your list of worries. Adding in fish to your diet can decrease your risk of heart disease. Selenium, a nutrient typically found in most fish, is heavily concentrated in the thyroid gland. By increasing your fish intake, you can add back key traces of selenium for healthier thyroid function.
2. Avoid or limit gluten intake
While an aversion to gluten is known as celiac disease, there are many other diseases that also result in the need to limit gluten intake. Hypothyroidism is one of them. There is a large connection between thyroid function and those with a gluten intolerance. If you suspect gluten may be part of the reason your thyroid isn't functioning properly, eliminate or moderate your gluten intake. Even though it is recommended to cut out gluten or wheat products completely for those with diagnosed celiac disease, simply cutting back on the gluten-filled products you eat can make a change for your thyroid. If you must eat gluten, incorporating whole grains instead of white or flour breads and pastas can also be helpful.
3. Increase but don't overindulge in fiber-filled foods
Although having more fiber in your diet doesn't directly affect your thyroid, it can make living with the symptoms easier. Many people living with hypothyroidism accredit constipation as one the symptoms hardest to manage. However, just like everything else with the disease, too much fiber can also have adverse affects. It's important to limit your intake of fiber-filled foods to a few hours before you take your medication or after. This makes it easier for your body to absorb the synthetic hormones while still alleviating some of the constipation symptoms.
4. Incorporate fresh fruits and veggies
This step isn't rocket science. For years, clean eating or eating mainly fruits and vegetables has been preferred by doctors and nutritionists as the perfect human diet. This is no different for those living with thyroid disease. Weight gain is one of the hardest to manage symptoms of an under-active thyroid gland. Avoiding processed or preserved foods and adding in more fresh produce can eliminate weight gain and get your body more of the nutrients it needs. However, those with hypothyroidism should avoid plants like broccoli, cauliflower, kale, and cabbage as these vegetables can reduce the iodine absorption needed for healthy thyroid function. It is recommended to always cook these vegetables and limit daily consumption to 5 oz. a day.
5. Watch out for soy
Like most other autoimmune diseases, eating or digesting soy on a regular basis can cause a reaction in the thyroid gland. For those struggling with hypothyroidism, eating soy can reduce your body's ability to absorb the synthetic thyroid hormone found in most medications for the disease. Much like with dietary fibers, it is recommended to limit soy intake to a few hours before or a few hours after you take your medication to allow for proper absorption.
6. Start taking a multivitamin
If you aren't already taking a multivitamin or vitamin supplement, you should start. Hypothyroidism makes it harder for the body to get nutrients, vitamins, and minerals from the foods you eat. Even though studies may suggest multivitamins are too much of a good thing, this isn't necessarily true for those suffering from a thyroid condition. Calcium, vitamin D, and iodine are all necessary for healthy thyroid function. Not having adequate amounts of these can cause your thyroid hormones to decrease. B12 is also very important for the health of your thyroid. Because those with hypothyroidism can’t absorb to the nutrients in foods as well as most, 40% of people with hypothyroidism will develop a B12 deficiency at some point. If you're concerned about getting the right nutrients, ask your doctor which targeted supplements are best for your thyroid health.
