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Nutrition is always important to a person’s overall health. But it is doubly important in thyroid disease patients, as a poor diet can trigger poor thyroid health in the first place.

The diet can have a significant impact on thyroid health. Some foods may improve symptoms, while others may make them worse or interfere with medication. People suffering from thyroid health problems can benefit a lot from thyroid diet plans.

Recommended diets vary across health conditions. Eating well for thyroid disease is on the simpler side. There aren’t many set guidelines to follow. In fact, there is no specific “thyroid diet plan.”

The most important “rule” that all diets—even non-condition specific ones—have in common: focus on balanced, calorie-controlled meals full of whole foods, including fruits, veggies, whole grains, legumes, and lean proteins.

Not sure which thyroid condition you have? Then order an at-home thyroid test today to see which protocol to follow below.

Two Most Common Thyroid Problems

Before we go for the thyroid diet plan, let’s discuss the two most common thyroid problems. The most common difference between the two diseases relates to hormone levels. Hypothyroidism leads to a decrease in hormone production. Hyperthyroidism leads to an increase in hormone production.

  1. Hypothyroidism

Hypothyroidism is a thyroid condition that occurs when your thyroid gland produces fewer thyroid hormones. Hashimoto’s thyroiditis is the most common cause of hypothyroidism.

When you suffer from Hashimoto’s thyroiditis, your body attacks its own immune system. Over time, this attack causes the thyroid to stop producing hormones as it should which leads to hypothyroidism.

  1. Hyperthyroidism

Hyperthyroidism is a thyroid condition that occurs when your body makes too many thyroid hormones. The most common causes of hyperthyroidism are thyroid inflammation, Graves’ disease, and thyroid nodules.

With hyperthyroidism, you may find yourself with more energy, as opposed to less. You may experience weight loss as opposed to weight gain. And you may feel anxious as opposed to depressed.

Apart from adopting a healthy thyroid diet plan, finding a skilled doctor who specializes in the thyroid, typically an endocrinologist, is an important part of your treatment plan.

Hypothyroidism Diet Plan

Most of the time people with hypothyroidism gain weight, have an interrupted menstrual cycle, chronic constipation, dry skin, muscle pain, and depression. In this case, when you look for a hypothyroidism diet plan you should choose a diet that not only treats hypothyroid but helps lose weight at the same time.

  1. Food To Eat For Hypothyroidism 

Here are a few lists of food items to manage your hypothyroidism and improve your overall thyroid health.

  • Iodized Salt – One of the major causes of hypothyroidism is the lack of iodine in your body. Including iodine in your diet is the first thing to start with a hypothyroid diet plan.
  • Brazil nuts or Hazelnuts – Every individual with a hypothyroid condition should include selenium in their thyroid diet plan. It helps to reactivate the inactive thyroid hormones. Nuts, especially brazil nuts and hazelnuts are rich in selenium.
  • Bone Broth – Bone broths are popular all over the world. They help strengthen the bones, manage weight, and control hypothyroidism.
  • Fish – Shellfish like salmon, tuna, and sardines contain high amounts of Omega – 3 fatty acids and selenium. Fatty acids and selenium are known to control cholesterol levels and help in the normal functioning of the thyroid gland.
  • Olive Oil – Olive oil is a must-have ingredient in a thyroid diet plan. It not only helps manage hypothyroid but overall thyroid health.
  • Low-Fat Dairy Products – Low-fat dairy products such as Greek yogurt, cheese, and low-fat milk are good to manage hypothyroidism. It boosts iodine production in the short and long term.
  • Eggs – Eggs are filled with protein and fat-soluble vitamins. It can help boost iodine levels in your body and increase the production of thyroid hormones.

2. Hypothyroidism Diet Plan Ideas

Meal Timing Diet / Meal plan
Early Morning (7:00 – 7:30 am) 1-2 cups of water
Breakfast (8:00 – 8:30 am) 1-2 eggs, a glass of milk, or salmon, and toast
Snack (10:00 – 10:30 am) A handful of brazil nuts with a cup of green tea
Lunch (12:30 – 1:00 pm) Grilled fish or vegetables topped in olive oil
Snack (4:00 pm) Roasted hazelnuts
Dinner (7:30 – 8:00 pm) Grilled salmon and vegetables garnished with olive oil
  • Week 1 Ideas
Day  Breakfast  Lunch  Dinner
Monday Toast with eggs Chicken salad with 2–3 Brazil nuts Stir-fried chicken and vegetables served with rice
Tuesday Oatmeal with 1/4 cup (31 grams) of berries Grilled salmon salad Fish baked with lemon, thyme, and black pepper served with steamed vegetables
Wednesday Toast with eggs Leftovers from dinner Shrimp skewers served with a quinoa salad
Thursday Overnight chia pudding — chia seeds, Greek yogurt, and sliced fruits Leftovers from dinner Roast lamb served with steamed vegetables
Friday Banana-berry smoothie Chicken salad sandwich Pork fajitas — sliced lean pork, bell peppers, and salsa — served in corn tortillas
Saturday Egg, mushroom, and zucchini frittata Tuna and boiled egg salad Homemade Mediterranean pizza topped with tomato paste, olives, and feta cheese
Sunday Omelet with various vegetables Quinoa salad with green vegetables and nuts Grilled steak with a side salad
  • Week 2 Ideas
Day  Breakfast  Lunch Dinner
Monday Scrambled eggs with salmon A salad with grilled shrimp A beef stir-fry with vegetables and brown rice
Tuesday A fruit salad with yogurt and sliced almonds  A grilled chicken salad topped with pumpkin seeds Baked salmon with roasted vegetables
Wednesday An omelet with mushrooms and zucchini Bean soup with whole wheat or gluten-free roll.  Beef fajitas with corn tortillas, peppers, and onions
Thursday A protein smoothie with berries and nut butter A cauliflower rice bowl with ground turkey, black beans, salsa, guacamole, cheese, and veggies Roasted chicken with quinoa and broccoli
Friday Poached or boiled eggs with avocados and berries Tuna salad lettuce cups with whole wheat or gluten-free crackers A grilled steak with baked sweet potato and a side salad
Saturday Coconut yogurt with berries and almond butter A turkey burger on a green salad with sweet potato fries  Pan-fried crab cakes with brown rice and vegetables
Sunday A frittata with vegetables A chicken salad sandwich on whole wheat or gluten-free bun Grilled shrimp skewers with bell peppers and pineapple

You don’t need to follow the exact plan, you can tweak it here and there but make sure you include the listed food in your diet plan.

  1. Food To Avoid For Hypothyroidism

Not all foods are good for hypothyroidism patients. So here are some foods that you should avoid if you’re a hypothyroid patient.

  • Soy – Foods with soy, including Edamame, Tofu, and Miso.
  • Cruciferous Vegetables – Limit your intake of brussels sprouts, cabbage, cauliflower, kale, turnips, and bok choy, and spinach. Eat them, but they are better for hypERthyroidism.
  • Fatty Foods All Things Fried – Fats have been found to disrupt the body’s ability to absorb thyroid hormone replacement medicines.
  • Sugary Foods – You want to avoid foods with excess amounts of sugar because it’s a lot of calories with no nutrients.
  • Alcohol and Coffee – Alcohol and coffee consumption can wreak havoc on both thyroid hormone levels in the body and the ability of the thyroid to produce hormones.

Curious what else could help your thyroid? Then check out herbs that are good for your thyroid here.

Hyperthyroidism Diet Plan

Although hyperthyroidism can be serious if you ignore it, most people respond well once hyperthyroidism is diagnosed and treated. However, food is an important factor that plays a huge role while treating hyperthyroid.

  1. Food to Eat For Hyperthyroidism

Here are a few lists of food items to manage your hyperthyroidism and improve your overall thyroid health.

  • Fruits – Fruits are the ultimate nutrient provider. They are rich in fiber, minerals, vitamins, and natural sugars. Fruits contain a large amount of antioxidants and can help boost thyroid problems caused by inflammation.
  • Soy Chunks – Soys are bad for hypothyroid but best for hyperthyroid. It helps build appetite and help gain muscle mass in patients who’re losing weight due to hyperthyroid.
  • Vegetables – Vegetables should be a top priority in a thyroid diet plan because people with hypothyroidism feel hunger often due to increased metabolism and eat more frequently. Vegetables prevent carbohydrate retention and keep the stomach full throughout the day.
  • Chicken – Lean muscle from the chicken should be added to the diet because it provides protein and is a good source of fiber. It helps maintain appetite and build muscle mass.
  • Rosemary –  Rosemary has anti-inflammatory properties that can help manage hyperthyroidism caused by inflammation.
  • Fish – Fatty acids are known to have a direct impact on the thyroid cells. It helps maintain thyroid hormone secretion.
  • Basil – Basil is another anti-inflammatory herb that can help manage hyperthyroidism symptoms caused by thyroid inflammation.
  • Millets – Millets have goitrogenic properties that can be effective against hyperthyroidism and its symptoms.
  • Brown Rice – Brown rice is a rich source of protein, vitamins, and minerals. It has goitrogenic properties that help in fighting and preventing hyperthyroidism.
  • Green tea – Drinking a cup of green tea every day can help to fight hyperthyroidism and its symptoms. The fluoride that is present in green tea has anti-thyroid properties which help to fight against the overproduction of thyroid enzymes and thus it helps in balancing the hormones of the gland.
  1. Hyperthyroidism Diet Plan Ideas
Meal Timing Diet / Meal plan
Early Morning (7:00 – 7:30 am) 1-2 cups of water
Breakfast (8:00 – 8:30 am) 1-2 eggs, fruits, and green leafy vegetables
Snack (10:00 – 10:30 am) A handful of almonds or salad
Lunch (12:30 – 1:00 pm) Grilled fish or vegetables topped in olive oil
Snack (4:00 pm) Fruit salad or cup of green tea
Dinner (7:30 – 8:00 pm) Basil crusted grilled chicken or vegetables garnished with olive oil
  • Weekly Plan Idea
Day Breakfast Lunch Dinner
Monday Banana Yogurt Pots Cannellini Bean Salad Quick Moussaka
Tuesday Tomato and Watermelon Salad Edgy Veggie Wraps Spicy Tomato Baked Eggs
Wednesday Blueberry Oats Bowl Carrot, Orange, and Avocado Salad Salmon with Potatoes and Corn Salad
Thursday Banana Yogurt Pots Mixed Bean Salad Spiced Carrot and Lentil Soup
Friday Tomato and Watermelon Salad Panzanella Salad Med Chicken, Quinoa, and Greek Salad
Saturday Blueberry Oats Bowl Quinoa and Stir-Fried Veg Grilled Vegetables with Bean Mash
Sunday Banana Yogurt Pots Moroccan Chickpea Soup Spicy Mediterranean Beet Salad

Snacks are recommended between mealtimes. Some good snacks include:

  • A handful of nuts or seeds.
  • A piece of fruit.
  • Carrots or baby carrots.
  • Berries or grapes.
  1. Food To Avoid For Hyperthyroidism

Similar to hypothyroidism, hyperthyroidism also can get worse with some foods. Here are a few foods that one should avoid if you have hyperthyroidism.

  • Iodized Salt – In hyperthyroidism conditions, the thyroid gland is already producing excessive iodine. If you take more iodine, you may suffer further dangerous thyroid complications.
  • Seafood – You should avoid shellfish, crab, lobsters, and other seafood that contains high iodine and zinc. These minerals can be harmful if you have hyperthyroidism.
  • Processed Meat – Processed meat can be hard to break and digest for hyperthyroidism patients. It can cause enzyme imbalance and worsen hyperthyroidism.
  • Fried and salty food – Anything that is fried and has iodized salt should be avoided. That may include fried chips, snacks, and other factory-produced foods.
  • Dairy – Too much calcium is a big no for hyperthyroid people. As most dairy products contain calcium, it can worsen the hyperthyroid.

Curious if essential oils could help calm your over or underactive thyroid? Check out a few of my recommendations here!

4 Key Dietary Concepts To Keep in Mind

Before you start your thyroid diet plan it’s important to understand how it works, how it can impact your thyroid status and your overall health. Here are four thyroid diet plan nuggets to keep in mind.

  1. Focus on What to Eat, Not on What Not to Eat

No matter what diet plan the patients follow, 70% are more focused on what they shouldn’t eat instead of what they should eat. That’s the wrong concept to follow. When you direct your thoughts to what to eat, the foods are more likely to provide more nutritional value to your body.

It doesn’t matter how perfect your treatment is, if you truly don’t believe in the treatment, it won’t work. You should be focused on the treatment and believe that the medicine will work and look forward to it positively. The more you focus on the food you shouldn’t eat, the more likely you are to eat that food.

  1. Resist the Temptation to Follow Headlining Diets

Most of the time, the simplest food is the healthiest. But more often, we tend to go for the bandwagon of popular headline diets. More than the diet plan, you should be more focused on eating for your general well-being.

Following the diet is a good thing, but don’t take it to the extreme level. Be thoughtful about your overall well-being. Your thyroid is not the only body part that needs nutrition, your entire body needs good food and nutrients to function well.

  1. Consider Nutritional Supplements

Nutritional supplements are good but only when your body can’t extract the nutrients from the food you eat. Don’t jump straight to supplements to fulfill the body’s nutritional needs. Instead, take your time, and eat foods that provide you the nutrition that your body needs.

If you are curious about what supplements may be right for your needs, then I would consider taking an at-home thyroid test to ensure your diagnosis first. I have found that selenium and ashwagandha are good supplements to consider first.

  1. Find the Dietary Rhythm that is Right for You

A thyroid diet plan that works for you might not work for others and vice versa. There’s no surety that the diet plan that you find on one website will work for you. For that reason, always be in search mode.

Don’t settle. Even if you find the right plan, try other things, who knows the new plan might work better for you.

FAQs about Thyroid Diets

  • Is rice bad for the thyroid?
    • Whole-grain foods such as cereal, bread, pasta, and rice are sometimes high in fiber, which can help with bowel regularity. However, fiber can interfere with synthetic thyroid hormones if you are taking a prescription. If you are not on medicine, just keep it in moderation. Rice should not be used in every meal or every day.
  • Is a boiled egg good for the thyroid?
    • Yes, eggs are good for the thyroid. One egg contains 20 percent of selenium and 15 percent iodine. And that is how much a body requires for the better functioning of the thyroid gland. Apart from this, eggs are an excellent source of protein and tyrosine. Eggs would be more recommended for hypothyroidism sufferers, however.
  • Which oil is best for the thyroid?
    • The two most popular oils for the thyroid are lemongrass oil and frankincense oil. Lemongrass oil has been studied for its powerful anti-inflammatory properties. Frankincense oil has anti-inflammatory, immune-boosting, and pain-relieving properties.
  • Is Omega 3 bad for the thyroid?
    • Research suggests that omega-3’s can help support thyroid function. Omega-3’s can decrease inflammation that compromises thyroid function. EPA and DHA, two fatty acids that help make up omega-3’s, create resolving. You can either take a supplement, like this one, or incorporate more salmon, oysters, chia seeds, and walnuts into your diet plan.

A Healthy Diet Is The Solution To All Problems

Untreated thyroid problems can cause overall health issues in the long run. A good idea is to treat it at an early stage. Over the counter, a thyroid diet plan is the best treatment to start with. A healthy diet plays a vital role in maintaining healthy thyroid function. A balanced diet will help you hit most of your nutrient goals, making a dietary supplement unnecessary in most cases.

However, diet alone cannot cure thyroid disease. A proper thyroid diet chart along with thyroid supplements can help you to regulate your thyroid levels and lead a healthy life.

It’s OK if the plan doesn’t go exactly as outlined. You should feel free to modify steps to fit your personal needs and cooking style. Scheduling cooking time is helpful for some people, and you may find that it helps you get things done, too.

The healthier version of you is waiting for you, keep moving!