Question: I’ve been struggling to lose weight for a long time without any results, so I contacted my doctor about it. I was referred for a blood test, which revealed that I have hypothyroidism. Are there any special recommendations for what to eat?
Answer: A well-balanced diet plays a significant role in managing hypothyroidism and supporting overall health and well-being. It’s essential not to exclude too many food groups or rely on only a few. The key is to ensure meals provide a balanced intake of macronutrients—carbohydrates, fats, and protein—to avoid potential nutrient deficiencies.
A diet for hypothyroidism should be high in dietary fibre, which is found in whole grains, vegetables, and fruits. Additionally, lean meats are an excellent source of protein, vital for muscle maintenance. People with hypothyroidism should aim for a diet rich in vitamins and minerals, particularly:
- Zinc: Found in eggs, sunflower seeds, meat, pumpkin seeds, beans, chickpeas, wheat germ, mushrooms, oysters, and onions.
- Selenium: Present in fish, shellfish, Brazil nuts, and whole grain products.
- Iron: It is found in red meat, fish, egg yolks, leafy green vegetables, currants, strawberries, avocados, and legumes.
- Iodine: Sourced from sea fish and seafood.
Vitamin and mineral supplementation should be tailored to the individual’s deficiencies, and selenium intake is particularly reliant on adequate iodine levels.
Healthy Fats: It’s crucial not to overlook fats. Replace animal fats with plant-based fats like olive oil and those rich in omega-3 fatty acids, which have anti-inflammatory properties and support immune function.
What Should You Avoid with Hypothyroidism?
Certain foods can interfere with thyroid function and should be limited or avoided. Compounds called goitrogens can inhibit iodine absorption, which is vital for thyroid health. These are found in cruciferous vegetables, such as cabbage, Brussels sprouts, kohlrabi, kale, broccoli, cauliflower, and turnips. People with hypothyroidism should avoid consuming these vegetables raw.
Additionally, avoid or minimize:
- Sugary foods and beverages: Sweets, sugary drinks, and fast food should be eliminated.
- Soy and soy products: They can interfere with thyroid hormone production.
- Gluten: People with Hashimoto’s disease often have celiac disease or gluten sensitivity. A gluten-free diet may help reduce intestinal inflammation, but eliminating gluten should be done cautiously to avoid deficiencies, especially in B vitamins.
- Lactose: Lactose-free alternatives like coconut, soy, or nut-based products are recommended for those with lactose intolerance.
General Nutrition Guidelines for Hypothyroidism
Eating well is critical in managing hypothyroidism. It can help reduce symptoms, improve well-being, and stabilize blood test results. Here are some general guidelines:
- Hydration: Drink 2 to 2.5 litres of water daily, ideally low-sodium, non-carbonated mineral water. Herbal teas are also a good option.
- Meal Preparation: Instead of frying, opt for steaming, grilling, baking, or stewing. If you must fry, choose olive oil over butter or lard.
- Meal Timing: Regular meals spaced every 3-4 hours are key. Ensure the last meal is at least two hours before bed. Choose balanced meals, such as a salad or pasta with lean meat and vegetables, over high-fat foods like pizza or burgers.
- Levothyroxine Management: It’s crucial for those taking levothyroxine to leave at least 30 minutes between taking the medication and eating breakfast. The first meal of the day should be well-balanced, and it’s important to avoid caffeine, too much fibre, and grapefruit, which can interfere with medication absorption.
Weight Loss and Hypothyroidism
Untreated hypothyroidism can make losing weight challenging and may lead to weight gain. A diet tailored to support weight loss and well-being is important; consulting a dietitian can help create a personalized nutrition plan. Effective weight loss involves eating regular, calorie-reduced meals. Portion sizes should be based on physical activity, gender, initial weight, and lifestyle factors. Gradual weight loss over time helps prevent the yo-yo effect, which can negatively impact health.
Combining diet with regular physical activity is key. Aim for 150 minutes of moderate exercise per week. Remember, these changes should become a lifestyle rather than a short-term solution.