How to Eat for a Healthy Thyroid
By Lizzie Streit, MS, RDN, LD
Thyroid disease affects approximately 20 million Americans, with 12 percent of the population predicted to develop a thyroid condition at some point during their lifetime. More women have thyroid problems than men.
Thyroid conditions include hypothyroidism, such as Hashimoto’s disease, and hyperthyroidism, including Graves’ disease. In recognition of Thyroid Awareness Month, we’re taking this opportunity to discuss how nutrition relates to these conditions.
Read on to learn more about how to eat for a healthy thyroid.
Types and Symptoms of Thyroid Conditions
Small and butterfly-shaped, the thyroid is a gland that sits at the base of your neck. It plays a role in the endocrine system and releases important hormones.
When you have a thyroid condition, it typically means that your thyroid is either underactive (hypothyroidism) or overactive (hyperthyroidism). Symptoms of hypothyroidism include fatigue, cold intolerance, dry skin, memory problems, weight gain, and slow heart rate. Hashimoto’s disease is an autoimmune condition that leads to hypothyroidism
When you have hyperthyroidism, on the other hand, you may experience restlessness, irritability, anxiety, sleep trouble, brittle hair and nails, and weight loss. Bulging eyes are an additional symptom of Graves’ disease, an autoimmune condition that causes overactive thyroid.
Other thyroid conditions include growths that occur on the gland. Goiter is an enlargement of the thyroid gland caused by iodine deficiency, and nodules are small growths on the thyroid gland. Goiter and nodules may not cause any symptoms, but they can put pressure on your neck and cause issues with swallowing and breathing. Nodules may also produce thyroid hormones, and in rare cases, they can be cancerous.
While the cause of most thyroid problems remains unknown, genetic, environmental, and lifestyle factors likely play a role.
Nutrition and Thyroid Health
Eating a healthy diet can help in the prevention and management of thyroid conditions. Good nutrition can be especially helpful in managing autoimmune diseases, including the thyroid-related ones. But keep in mind that diet alone will not cure thyroid disease.
Micronutrients that support thyroid health include:
Iodine: found in fish, dairy products, and iodized salt
Selenium: found in Brazil nuts, fish, meat, whole grains, dairy products
Zinc: found in oysters, beef, beans, pumpkin seeds, and cashews
Iron: found in red meat, beans, nuts, and dark leafy greens
Aim to get these nutrients from foods, not supplements. In addition, eating a varied diet that includes all of the macronutrients is great for maintaining a healthy thyroid. Follow the same principles for balanced eating in general. Eat a variety of fruits and vegetables, incorporate fiber-rich foods like whole grains and beans, include both animal and plant proteins, and enjoy healthy fats like nuts and avocados.
If you have hypothyroidism, it may be wise to limit some foods that can affect thyroid function. Avoid eating large amounts of cruciferous vegetables like kale and Brussels sprouts, soy foods, and millet. Someone with normal thyroid function should not be concerned about these foods.
Thyroid diseases like Hashimoto’s and Graves’ can cause fluctuations in weight. Instead of focusing on the scale, focus on preparing balanced meals and getting regular exercise. This can help you manage stress associated with weight changes and keep your energy levels up.
Overall, eating a variety of nutritious foods will help you meet your nutrient needs and support thyroid health. To stick to a balanced diet, consider working on meal planning and meal prep.
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