How to Control Your Thyroid Naturally with Diet | By Award-Winning Dietician Shreya Oza

 Written by: Dietician Shreya Oza, Clinical Nutrition Expert | Dt. Shreya Oza Diet Clinic, Ahmedabad contact on +91 9687563126 for personalized Diet counselling 

Are you struggling with thyroid issues like weight gain, fatigue, hair fall, or irregular periods? You’re not alone. Thyroid disorders – especially hypothyroidism – are increasingly common, particularly among Indian women. But here’s the good news: you can manage your thyroid naturally with the right diet and lifestyle!

As an award-winning dietician and founder of Dt. Shreya Oza Diet Clinic, I’ve helped thousands of clients restore thyroid health naturally and sustainably. In this blog, I’ll share scientifically-backed, food-based solutions to help balance your thyroid hormones – without harsh medications or crash diets.

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✅ What is Thyroid & Why Diet Matters?

The thyroid gland produces hormones (T3 & T4) that regulate your metabolism, energy levels, and mood. An underactive thyroid (hypothyroidism) slows down your system, while an overactive thyroid (hyperthyroidism) speeds it up.

Your diet directly affects thyroid hormone production, iodine balance, and inflammation. Making the right food choices can help you:

• Boost energy naturally

• Lose stubborn weight

• Improve skin & hair health

• Stabilize mood swings

• Regulate menstrual cycles

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🌿 Top Natural Foods to Manage Thyroid Function

Here are power-packed foods I personally recommend to my clients:

🧂 1. Iodine-Rich Foods (But Not Too Much!)

Iodine is essential for thyroid hormone synthesis, but excessive intake (especially from supplements) can worsen thyroid problems.

Eat in moderation:

• Iodized salt (small amounts)

• Seaweed (1–2 times per week)

• Dairy (curd, paneer, buttermilk)

🫘 2. Selenium-Rich Superfoods

Selenium helps convert inactive T4 into active T3 hormones.

Best natural sources:

• Brazil nuts (2 per day!)

• Sunflower seeds

• Whole grains

• Lentils and legumes

🍳 3. Zinc for Hormonal Balance

Zinc supports immune function and thyroid hormone activity.

Add these to your diet:

• Pumpkin seeds

• Chickpeas

• Eggs

• Cashews

🥬 4. Iron for Energy & Hair Health

Low iron often coexists with hypothyroidism.

Iron-boosting foods:

• Spinach & beetroot

• Dates & raisins

• Jaggery

• Moong dal

🌿 5. Anti-inflammatory Foods

Chronic inflammation can impair thyroid function.

Focus on:

• Turmeric (haldi) with black pepper

• Amla juice (empty stomach)

• Green tea

• Flaxseeds and walnuts