DIET PLAN FOR HYPOTHYROIDISM:
What is Hypothyroidism?
Hypothyroidism is the condition where the thyroid gland becomes under-active.
Although it is incurable, hypothyroidism or thyroid issue as a whole is found to be manageable with the right balanced diet and lifestyle changes.
But changing your diet alone is not sufficient to restore normal thyroid hormone levels, but avoiding some foods and eating more of others can improve your body's absorption of these hormones.
The first essential step in a thyroid diet plan is to normalize sugar cravings. Without fixing your sugar issues, your thyroid will never improve.
The second step is - "salt should be rich in iodine but less in sodium"
Diet plan for Hypothyroidism:
In the Early morning:
Take Lukewarm lemon water.
Breakfast:
Quinoa Poha or Rice vermicelli upma or Omlete or Gluten-free Oats or Besan Chilla or Idlis made from Gluten-free Oats.
Mid Morning:
1cup salad(Cucumber, Tomato, carrot) or Low fat Yoghurt with mix fruits and seeds(Sunflower seeds, Pumpkin seeds). All this should be taken without adding any sugar.
Lunch:
Daal or Rajmah or Chickpea - 1bowl
+
Curd or salad-1cup
+
Gluten-free chapati(2) or Brown rice - 1 bowl
(If you had taken curd in mid-morning then you can take salad in lunch / or vice versa)
In the evening:
Seeds like pumpkin, sunflower etc or Fruit Bowl(Apple, Pineapple, Guava, Kiwi, Anar, Banana) or mixing a bowl of fruits and seeds.
In the Late evening:
A handful of Dry fruits.
Dinner:
Any green vegetable - 1 bowl
+
Chicken or fish - 100gm
+
Gluten-free chapati(2) or Brown rice- 1 bowl
(If you are vegetarian then u can take beans, lentils etc instead of chicken and fish).
Late night:
Turmeric milk (Minimum gap between dinner and milk should be 3 hours).
Avoid these things :
Some cruciferous vegetables like Cabbage, broccoli, spinach, turnip, radish etc contain a substance thiocyanate which inhibits thyroid medication. Sometimes u can take a small amount of these things in cooked form, but never eat them raw.
Foods that Contain Gluten like Pasta, Bread, Cereals etc.
Certain Fruits like Peaches, Pear, Strawberries.
Soy Foods like Tofu, Soy milk etc.
Peanuts, Pine nuts might reduce overall thyroid function.
Caffeine, tobacco, and alcohol can also influence the effectiveness of thyroid medicine.
Eliminate all junk foods and highly processed products.
Here are some gluten-free flours which u can take to make chapatis:
Buckwheat flour.
Arrowroot flour.
Brown rice flour.
Oat Flour.
Corn flour.
Chickpea flour.
Must Read:
Consult with your personal doctor or dietitian first, while I am a qualified dietitian, I am not familiar with your personal history, your current medications, that need to be considered while altering your diet.
Keep a bottle of water with you at all times and drink up frequently.
Do exercise daily.
Flexibility is key: Of course, this plan can not meet all your individual needs, So if there is an ingredient you do not eat then replace it or leave it out.
FAQ:
Q: What can be the complications if hypothyroidism remains unchecked?
A: If it remains unchecked, hypothyroidism can lead to birth defects in pregnant ladies, mental health issues like anxiety and depression, heart problems and even goiter.
Q: What are the common causes of hypothyroidism?
A: The most common causes are insufficient iodine, hormonal imbalance, Gut bacteria imbalance, internal inflammation.
Q: What are the symptoms of hypothyroidism?
Fatigue, cold, excess weight gain, constipation, dry skin, puffy face, muscle weakness
For the Food Recipe on hypothyroidism , just click at the link : Quinoa Pulao .(In this recipe avoid peanuts for garnishing).
Dr.Suman Setia
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