The thyroid is a butterfly-shaped gland in your neck that releases hormones. Thyroid hormones help your body regulate a few things – not a big deal – just the metabolism of ALL cells. And this is critical for maintaining a healthy body weight and having the energy to live your life.
Thyroid Foods and Nutrients
(Yes, your thyroid IS a big deal!)
It’s estimated that at least 3.7% of US adults have an underactive thyroid.
When you don’t have enough thyroid hormone, it’s called hypothyroidism. This can result in the slowing down of your metabolism and cause difficulty losing weight; and even weight gain. Some of the other symptoms can include fatigue, forgetfulness, dry hair and skin, constipation, infertility, anxiety, depression, brain fog, muscle cramping, joint pain, and feeling cold, just to name a few.
An underactive thyroid can be diagnosed from a blood test from your health professional. Just make sure that your doctor is ordering a full thyroid panel in order to assess thyroid function properly.
Thyroid Foods and Nutrients
Most doctors only order TSH levels. However, a full thyroid panel consists of TSH, Total T3, Total T4, Free T3, Free T4, Reverse T3, and thyroid antibodies TPOAb and TgAb. If your doctor won’t order a full thyroid panel, find a Functional Medicine practitioner that works with individuals with thyroid problems.
How does the thyroid become underactive?
There are many reasons why your thyroid may become underactive. The most common is autoimmunity, where the immune cells attack other cells in the body. In this case, the cells of the thyroid gland. This conditions is called Hashimoto’s.
It can also be the result of low levels of iodine, which is an essential mineral. Combining that with high levels of goitrogens (food substances that inhibit iodine from getting into thyroid) and you can be at risk for an iodine deficiency.
PRO TIP: Iodine-deficiency is not very common in the developed world, so supplements are likely not necessary, and may exacerbate certain thyroid issues. Check with your healthcare professional before taking supplements, and always read the label.
Foods and nutrients for your thyroid
Enough iodine from food – Iodine is naturally found in fish and seafood. Other foods that contain iodine are navy beans, potatoes, and eggs. Sometimes levels of natural iodine depend on the amount of iodine in the soil. Iodine is also added (i.e., fortified) to some foods.
PRO TIP: During pregnancy and breastfeeding iodine requirements increase by up to 60%, so pay attention to eat enough iodine-containing foods.
Enough selenium from food – Some people recommend selenium (another essential mineral) to support the thyroid. I typically recommend that my clients take 200-600mg of Selenium per day to decrease thyroid symptoms.
Eat goitrogens – Goitrogens are plant-estrogens that will help to reduce estrogen levels in the body. It used to be thought that eating these foods would interfere with thyroid hormone production in the body. However, goitrogens themselves are not that powerful, unless they’re eaten excessively, or are combined with a diet already low in iodine. They are found in “cruciferous” foods such as Brussels sprouts, broccoli, cauliflower, cabbage, and kale. Goitrogens can be deactivated by cooking the foods they’re found in.
Enough protein – One of the common symptoms of thyroid issues is the inability to lose weight. If this is the case, one thing you can eat more of is protein. Protein has a “thermogenic effect” because your body has to spend energy metabolizing protein; this means that calorie-for-calorie, carbs will promote weight gain more than protein will.
Gluten-free – Try going gluten-free. There is evidence of a link between underactive thyroid and gluten sensitivity. There may be a “cross-reactivity” where the immune cells that are sensitized to gluten can attack the thyroid cells by mistake; this is essentially how autoimmunity works and can affect more than just your thyroid. You might request getting tested for celiac disease if you are experiencing thyroid issues. Read more about gut health and gluten here.
Lifestyle upgrade – Weight gain and difficulty losing weight are very common when it comes to thyroid issues. In this case, it’s important to get enough regular exercise, enough quality sleep, and reduce stress for your adrenal glands to function properly. Read more about balancing the adrenal glands here.
Conclusion
If you have concerns about your thyroid, then ask to be tested. That along with testing for celiac disease can help to confirm your best plan to move forward in good health.
Foods to support your thyroid include iodine- and selenium-containing foods, cruciferous foods, and gluten-free foods. Don’t forget to eat enough protein to help boost your metabolism. Also, consider reducing the amount of raw cruciferous foods you eat.
Supplementing with iodine or selenium should be done with a health professional’s advice.
And regular exercise, quality sleep, and stress-reduction are all part of the holistic approach to supporting your thyroid.
Do you or someone you know have concerns about your thyroid? What diet and lifestyle factors have you gotten the most benefit from? Let me know in the comments below.
Recipe (thyroid-supporting): Shrimp and Veggie Stir-Fry
Serves 4
2 tbsp extra virgin olive oil
1 lb fresh Brussels sprouts, halved
2 cups mushrooms, sliced
1/4 tsp salt
½ pound shrimp, fresh or defrosted
Sauce:1 tsp honey2 tbsp coconut aminos or tamari (gluten-free soy sauce alternative)2 cloves garlic, minced2 dashes cayenne pepper, optional
Instructions
Heat wok or large skillet with oil.
2 Add Brussels sprouts and fry until they’re golden (4-5 minutes).
In a bowl, make the sauce by combining the honey, aminos/tamari, garlic, and cayenne, if using.
Add mushrooms and salt and fry for 1-2 minutes.
5Add shrimp and fry until they’re cooked and turn pink.
Add sauce to skillet. Toss and cook until heated through.
Serve & enjoy!
Tip: Serve on a bed of cooked rice or quinoa.
Need help going gluten-free? Get my free guide that will help you make easy and delicious substitutions so that you don’t have to give up foods you love. Download the guide here.
Get my FREE “Eat Right for Your Thyroid Crash Course” download here. I provide you with 5 days of recipes, meal plans, and a guide to help you reverse your thyroid symptoms.
Join my free Facebook group for help with reversing thyroid conditions here.
References:
http://www.precisionnutrition.com/all-about-thyroid
https://www.dietvsdisease.org/the-best-diet-for-an-underactive-thyroid/
http://www.who.int/elena/titles/iodine_pregnancy/en/
https://www.dietvsdisease.org/meal-plan-for-hypothyroidism-and-weight-loss/
https://www.dietvsdisease.org/meal-plan-for-hypothyroidism-and-weight-loss-week-2/
