Thyroid disorders are becoming increasingly common today, especially among women. As a dietician, I often meet patients who feel tired, experience sudden weight changes, hair fall, mood swings, or irregular periods—many of which are linked to thyroid imbalance.
The good news is that with the right diet, lifestyle changes, and consistency, thyroid levels can be managed effectively.
Understanding Thyroid
The thyroid is a small butterfly-shaped gland located in the neck. It produces hormones (T3 and T4) that control metabolism, energy levels, body weight, digestion, and even mental health.
The two most common thyroid conditions are:
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Hypothyroidism – Low thyroid function
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Hyperthyroidism – Overactive thyroid
Diet plays a major role in managing both conditions.
Role of Diet in Thyroid Control
1. Eat Iodine in the Right Amount
Iodine is essential for thyroid hormone production, but excess can worsen thyroid problems.
Best sources:
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Iodized salt (use in moderation)
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Dairy products
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Coconut
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Banana
Avoid unnecessary iodine supplements unless prescribed.
2. Include Selenium-Rich Foods
Selenium helps convert inactive thyroid hormone (T4) into active hormone (T3).
Dietary sources:
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Brazil nuts (1–2 per day)
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Sunflower seeds
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Pumpkin seeds
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Whole grains
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Mushrooms
3. Focus on Protein Intake
Adequate protein supports metabolism and prevents muscle loss, especially in hypothyroidism.
Good protein options:
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Moong dal, chana, rajma
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Paneer, curd
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Sprouts
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Eggs (if non-vegetarian)
4. Control Goitrogenic Foods (Do Not Eliminate)
Certain foods can interfere with thyroid function if eaten raw in excess.
Examples:
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Cabbage
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Cauliflower
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Broccoli
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Soy
👉 Tip: Cooking reduces their negative effect, so they can be consumed safely in moderation.
5. Improve Gut Health
Poor digestion and constipation are common in thyroid disorders.
Include:
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Probiotics (curd, buttermilk)
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High-fiber foods (vegetables, fruits, seeds)
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Warm water in the morning
Lifestyle Tips to Control Thyroid
✔ Eat meals on time
✔ Manage stress (yoga, meditation, deep breathing)
✔ Sleep 7–8 hours daily
✔ Exercise regularly (walking, yoga, strength training)
✔ Avoid crash dieting and extreme fasting
Foods to Avoid or Limit
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Refined sugar
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Excess tea/coffee
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Junk and processed foods
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Packaged snacks
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Excess gluten (if sensitive)
Can Thyroid Be Controlled Naturally?
Yes, in many cases thyroid can be well-managed with:
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Proper medical treatment
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Personalized diet plan
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Lifestyle correction
As a dietician, I strongly believe that food is medicine when used correctly.
Final Words from Dt. Shreya Oza
Every thyroid patient is different. Age, weight, hormonal health, PCOS, and lifestyle must be considered before planning a diet. Instead of following random online advice, choose a customized thyroid diet plan guided by a qualified dietician.
If you are struggling with thyroid imbalance, weight issues, or hormonal health, a structured nutrition approach can make a significant difference.
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