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Living with hypothyroidism can be difficult, but there is some good news.
You have access to a personalized Indian diet plan created specifically for people living with hypothyroidism!
This article will walk you through all the details.
This is a diet plan to manage hypothyroidism with foods rich in iodine, selenium, zinc, B vitamins, vitamin C, and vitamin E.
While following this simple and effective diet plan there is no need to buy expensive foods or supplement shakes.
No need for rigorous exercise to lose weight as it offers a healthy and safe workout plan along with the diet plan.
It is safe and you can use this plan to maintain your thyroid at a normal level for the long term.
Using the Hint app, you can get this personalized hypothyroidism plan instantly within minutes. Just download the Hint app and subscribe to the plan.
Here are the key benefits, plan duration, and frequently asked questions.
Improves TSH levels.
Helps in achieving a healthy body weight.
Boosts metabolism, and stamina and reduces fatigue.
Elevates your mood and decreases stress.
This is a monthly subscription plan. You can renew it every month, for three months, or once a year.
Taking your dietary preferences into consideration we have the hypothyroidism diet plan available in 3 different diet types, such as
1. Indian vegetarian diet plan for hypothyroidism
This is a vegetarian diet plan containing plant-based foods and dairy products. It does not include eggs, meat, fish, seafood, and other animal products.
2. Indian ovo vegetarian diet plan for hypothyroidism
This diet plan includes vegetarian foods and various egg recipes. It does not include meat, fish, seafood, and other animal products.
3. Indian non-vegetarian diet plan for hypothyroidism
This plan includes non-vegetarian foods such as meat, fish, seafood, and other animal products in addition to dairy products, eggs, and regular vegetarian foods.
Take your prescribed thyroid medication immediately after you wake up.
Try maintaining a 15 to 30 minutes gap after taking thyroid medication and drinking a glass of dhania (coriander) water.
Dhaniya water helps in improving symptoms of hypothyroidism.
Indulge in regular physical activity for at least 30 minutes early in the morning.
Have your pre-workout meal 15 minutes before starting your exercise.
A proper pre-workout meal is essential to fuel your body and increase your performance.
Eat your breakfast within 30 minutes post your workout to refuel your body and replenish the energy stores.
Eat breakfast along with recommended side dishes such as chutneys, sambar, or boiled egg to make it a balanced meal.
Eat snacks between breakfast, lunch, and dinner.
Drink buttermilk or tea along with your snacks.
Include plenty of water to keep yourself hydrated. Track your water intake using the Hint app.
Eat brazil nuts as a morning snack. They are filled with selenium, which helps improve thyroid function.
Always eat raw vegetable salad 10 to 15 minutes before a major meal. It provides satiety and helps you prevent overeating.
Avoid large meals. So, follow the portion sizes included in your plan.
Finish your dinner before 9 pm.
Have your bedtime beverage at least 30 to 45 minutes before you sleep.
Turmeric milk is packed with antioxidants and an active compound known as curcumin. Regular consumption of turmeric drinks can help in managing thyroid disorders.
Try to sleep before 11 pm every day.
Sleep for at least 7 to 8 hours daily.
Log your food to track portion sizes and calorie intake.
Use reminders to follow the regularity of meal timings.
Try logging your food every day as it helps in making healthy choices.
Track your activity regularly to understand your calorie burn.
Reduce stress by practicing your hobbies such as gardening, music, reading books and painting, etc.
Avoid skipping meals
Don't starve yourself. It doesn’t help you shed fat.
Avoid taking tea or coffee on an empty stomach. It causes acidity.
Avoid sweet fruits and fruit juices as a pre-workout meal. Only eat recommended fruits as a pre-workout meal.
Do not skip your pre-workout meal.
Avoid deep-fried or processed food for breakfast, lunch, and dinner.
Do not skip your mid-morning and evening snacks. It leads to cravings and overeating in your next major meal.
Don’t drink coffee or tea after 6 pm.
Don't sit for too long as it decreases metabolism.
Limit the number of times you eat out to once a week. Take your packed lunch to work.
Avoid fasting and feasting.
Don’t have vitamin supplements at the same time as thyroid as they tend to interfere with the absorption of thyroid medication.
Never skip thyroid medication.
General Tips To Control Hypothyroidism
Lab tests should be done every 3 months to assess the TSH levels.
Regularity in meal timings with physical activity helps in boosting metabolism and reduces the symptoms of hypothyroidism.
Keep logging meals to get insights into your calorie and nutrient intake.
Chew your food well. It helps in better absorption and digestion of nutrients. It also makes you eat less.
Avoid deep-fried foods as they will add extra calories, carbs, and fat to your diet.
Avoid eating fatty cuts of meat and processed or frozen meat as they have high saturated fat. It will increase the risk of heart disease.
Avoid full-fat dairy products as it increases the risk of heart diseases.
Avoid fats that come from animal products and plant oils such as dalda, coconut oil, palm oil, lard, tallow, butter, margarine, and cheese.
Avoid aerated and caffeinated drinks such as Pepsi, Coke, Fanta, Diet Coke, and Soda.
Don’t drink coffee or tea more than twice a day.
Limit the intake of cruciferous vegetables containing goitrogens such as cabbage, broccoli, cauliflower, broccoli, brussels sprouts, tapioca, cassava, and soy products. For more details, read our blog on goitrogenic foods.
Avoid smoking, alcohol, and alcoholic beverages.
Pick some workout which you love like walking. Try to get at least 30 minutes of workout a day.
Avoid foods high in salt and preservatives as they cause water retention and increase weight.
Reduce the salt intake to one teaspoon per day to avoid high blood pressure and related complications.
Being consistent while following the plan helps in achieving desired results.
Practice work-life balance. Use vacation and personal time, or just set aside an hour a day.
Schedule fun activities or hobbies at least once a week. Gardening, reading, enjoying music, hiking in nature, and cooking a favorite recipe are examples of stress relievers.
Expose yourself to sunlight to get maximum benefits.
Involve in activities such as neck yoga for at least 15 mins a day to strengthen the thyroid gland.
Frequently Asked Questions:
1. What should be normal TSH levels?
The normal range for TSH is 0.5 to 6 IU/mL. Read our blog on thyroid disorders for more details.
2. Which nutrients are helpful in the functioning of the thyroid gland?
Certain nutrients, such as iodine, selenium, and zinc, can help maintain healthy thyroid function.
3. Which foods are rich in iodine?
Cheese, milk, iodized table salt, saltwater fish, seaweed, and whole eggs are some of the foods rich in iodine.
4. Which foods are rich in selenium?
Brazil nuts, tuna, shrimp, turkey, chicken, ham, eggs, oatmeal, sunflower seeds, and brown rice are rich in selenium.
5. Which foods are rich in zinc?
Oysters, crab, fortified cereals, chicken, legumes, pumpkin seeds, and yogurt.
6. Which foods should be avoided in hypothyroidism?
Limit the intake of cruciferous vegetables containing goitrogens such as cabbage, broccoli, cauliflower, broccoli, brussels sprouts, tapioca, cassava, and soy products like soya milk, soybean oil, soy flour, and soy chunks. For more details read our blog on goitrogenic foods.
7. Distinguish between hyperthyroidism and hypothyroidism
Hyperthyroidism is an overactive thyroid where it produces too much thyroid hormone, whereas Hypothyroidism is an underactive thyroid where there it does not produce enough thyroid hormones.
8. What are the symptoms associated with hypothyroidism?
Fatigue, grey hair or hair loss, constipation, cold sensitivity, cold hands and feet, weight gain, dry skin, forgetfulness, and decreased heart rate are the symptoms of hypothyroidism.
9. What are the complications of hypothyroidism?
Hypothyroidism leads to obesity, infertility, goiter, heart disease, renal complications, and even osteoporosis.
10. What are the risk factors of hypothyroidism?
Having an autoimmune disease (such as type 1 diabetes), any family history of thyroid disease or autoimmune disease, or personal history of thyroid problems, like goiter or having had thyroid surgery and other hormonal disorders like PCOS or PCOD can increase the risk of getting hypothyroidism.
11. Which salt is good for hypothyroidism?
Iodized salt often known as table salt, is good and is the easiest way to maintain sufficient iodine intake. One can also include rock salt or pink salt, but they have less iodine compared to iodized salt.
12. What are the best exercises for hypothyroidism?
Walking at a brisk pace, jogging, swimming, yoga, strength training, and pilates are a few activities that one can incorporate into their daily routine.
13. Is hypothyroidism genetic?
Autoimmune thyroid disease and thyroid cancer commonly run in families. Family and twin studies have indicated that genetics plays a major role in the development of thyroid diseases.
14. What are the best fruits for hypothyroidism?
One can include berries, apples, pineapple, guava, figs, papaya, pomegranate, dates, oranges, and sweet lime. Many such fruits have been included in this hypothyroidism diet plan.
15. Can we lose weight with hypothyroidism?
Yes. By making the right dietary choices along with physical activity one can lose weight. Avoid refined carbs, and sugars and include whole grains, a good amount of protein, and healthy fats, and adopt an exercise routine to lose weight. Follow this hypothyroidism diet plan to lose weight while managing your thyroid levels.
16. Are dairy products good for hypothyroidism?
Yes. One can include low-fat dairy products. As these products are rich in calcium, they can interfere with levothyroxine or thyroid medication and can reduce the absorption of the drug, lowering its efficacy. So maintain a gap of at least 4 hours between medication and intake of dairy products.
17. What kind of nuts are good for hypothyroidism?
Brazil nuts, almonds, macadamia nuts, and hazelnuts are excellent sources of selenium, which helps support healthy thyroid function.
18. What are the causes of weight gain in hypothyroidism?
In hypothyroidism, your metabolism slows down. So your body will not be able to burn calories leading to excess fat accumulation and gain weight, also there is an excess accumulation of salt and water.
19. What tea is good for the thyroid?
One can include green tea, lemon black tea, chamomile tea cinnamon tea, turmeric tea, mint tea, and ginger tea for improving thyroid health. Many such teas are included in this hypothyroidism diet plan.
20. Does coffee increase thyroid problems?
Yes. Coffee contains high quantities of caffeine. Caffeine has been found to block the absorption of thyroid medication leading to an increased risk of hypothyroidism.
21. Is Dal good for thyroid?
Dal is a good source of selenium. Eating such selenium-rich food prevents selenium deficiency and helps improve thyroid function. We recommend patients suffering from hypothyroidism eat dal along with healthy fats and other protein-rich foods. Read our blog on the health benefits of dal for more details.
22. Is upma good for the thyroid?
Yes. A bowl of upma has fiber, vitamins, and healthy fats. It is low in cholesterol and calories, making it a healthy meal and helping you have a balanced diet. Including varieties of upma rich in fiber, and selenium can help improve your thyroid function. Read our blog on the health benefits of upma for more details.
23. Is paneer good for the thyroid?
Yes. Paneer is an excellent source of selenium, an important nutrient essential for the proper functioning of the thyroid gland. For more information, check out our blog on the health benefits of various paneer recipes.
24. What supplements should be avoided along with hypothyroidism medications?
Supplements such as calcium, iron, multivitamins, and antacids containing magnesium or aluminum can potentially have interactions with thyroid medications. They should be taken at least 5 to 6 hours before or after your thyroid medication to avoid an interaction.
25. Does stress cause hypothyroidism?
Yes. Cortisol, the main hormone produced in response to stress, can suppress pituitary function and keep the thyroid-stimulating hormone (TSH) from being released, thereby inducing hypothyroidism.
26. Coriander seeds for thyroid: are they beneficial?
Yes. Coriander contains bioactive phytochemicals that are accounted for a wide range of biological activities including antioxidant, anticancer, neuroprotective, analgesic, migraine-relieving, hypolipidemic, hypoglycemic, hypotensive, antimicrobial, and anti-inflammatory activities. Drinking Dhania water or coriander seeds soaked in water in the morning is beneficial for the thyroid due to its high vitamin, mineral, and antioxidant content.
27. Which seeds are good for the thyroid?
Sunflower seeds, pumpkin seeds, and chia seeds contain omega-3 fats that help prevent inflammation thereby maintaining thyroid function and other hormonal balance.
28. Does hypothyroidism affect periods?
Yes. Hypothyroidism can make periods heavy, absent, or even irregular. Changes in prolactin levels can lead to thinning of the uterine lining and changes in how the pituitary gland controls the ovaries. Also, it can cause changes in coagulation factors, increasing the risk of heavy bleeding.
29. Is Samosa good for hypothyroidism?
No. Samosa should not be part of the diet of individuals with hypothyroidism since it is high in calories and fat. As such, a person suffering from hypothyroidism has sluggish metabolism, and adding foods high in fat makes it difficult to lose weight. Read our blog on calories and nutrition facts of samosa for more details.
30. Is Brown bread good for the thyroid?
Yes. Brown bread is an excellent source of selenium. Eating such selenium-rich food prevents selenium deficiency and helps improve thyroid function. We recommend patients suffering from hypothyroidism eat brown bread along with healthy fats and other protein-rich foods. Read our blog on the health benefits of brown bread for more details.
31. Is Idli good for hypothyroidism?
Yes. Idli is a good source of selenium, an important nutrient essential for the proper functioning of the thyroid gland. Hence, idli and its variations can be included in the diet of individuals with hypothyroidism. For more information and idli recipes, check out our blog on the health benefits of idli.
32. Is dosa good for hypothyroidism?
As long as you eat dosa in moderation, it is a safe choice for individuals with hypothyroidism.
33. Is Maggi good for hypothyroidism?
No. People with hypothyroidism should avoid refined carbs like maggie. Also, maggie is devoid of other nutrients and has artificial preservatives, which can hurt your thyroid function.
34. Is Poha good for hypothyroidism?
Yes. A bowl of poha has fiber, vitamins, and healthy fats. It is low in cholesterol and calories, making it a healthy meal and helping you have a balanced diet. Including varieties of poha recipes rich in fiber, and selenium in your diet can help improve your thyroid function. Read our blog on the health benefits of poha for more details.
35. Can people with hypothyroidism get pregnant?
Yes. However, untreated hypothyroidism has an increased risk of miscarriage and other complications. We recommend keeping your thyroid hormone levels under control by undergoing proper treatment and following a balanced diet for a healthy pregnancy.
Clearcals is a digital health and nutrition startup founded in April 2020. Hint is an advanced health-tech application developed to make evidence-based nutrition care accessible. Providing personalized lifestyle interventions to patients suffering from and individuals at risk of chronic diseases is our area of interest.