The thyroid is a butterfly-shaped gland located in the front of the neck. In this gland, important hormones are synthesized that have receptors in practically all the cells of the body, for this reason, Thyroid hormones not only control metabolismbut they fulfill many other functions. Unfortunately, one in ten people suffers from a thyroid disorder, with hypothyroidism leading the way. The good news is that you can promote its proper functioning through diet, favoring foods that are good for the thyroid and reducing or avoiding harmful foods.

Here we will tell you how to improve the diet for hypothyroidism and we will give you an example weekly menu so that you can follow and adapt it.

Thyroid: symptoms that something is wrong

The most common thyroid problem is hypothyroidism, in which the thyroid does not produce enough hormones. In the early stages, this disease can go unnoticed.

The symptoms of hypothyroidism can be as diverse as feeling dry skin, tiredness, muscle weakness, hair loss, low libido, feeling of brain fog, depression, intolerance to cold and ease of gaining weight. That’s why a diet to lose weight and regulate yourself, with the right nutrients, can be of great help.

Hypothyroidism can be caused by nutritional deficiencies or an autoimmune disorder. In this case we are talking about Hashimoto’s disease. There is a genetic predisposition to develop autoimmune diseases, which can be favored by several factors, such as chronic stress, vitamin D deficiency, viral or fungal infections, intestinal permeability, gluten intolerance or exposure to heavy metals and other contaminants.

Excess production of thyroid hormones is less common. People with hyperthyroidism lose weight, suffer tachycardiasunusual sweating and swelling in the neck, among other symptoms.

Hypothyroidism: step by step diet

In developed countries, the most common cause of hypothyroidism is Hashimoto’s disease, so it is advisable to take measures that regulate immune functioning:

• No gluten, refined, dairy, sugar or additives. If subclinical hypothyroidism has been diagnosed, it is advisable to remove products made with wheat and other cereals with gluten, especially those made with refined flours, hydrogenated fats, dairy products, sugar, sweeteners, alcohol and ultra-processed products.
• Toxic-free. We must prioritize a diet based on organic foods to avoid toxins, and follow an anti-inflammatory diet rich in vegetables and fruits with a low glycemic index.
• Don’t miss out on proteins. To function well, the thyroid needs sufficient amount of amino acids. In the plant diet they are obtained from legumes, whole grains, nuts and seeds. It is especially important to obtain a sufficient dose of tyrosinean amino acid found in almonds and pumpkin and sesame seeds, for example.
• Be careful with soy. In the nutritional treatment of hypothyroidism and Hashimoto’s disease, it is recommended to refrain from eating soy, since it hinders the absorption of iodine, the synthesis of thyroid hormone and its action in the body. can be consumed occasionally miso and tamarifermented foods that do not interfere with iodine.
• Cabbages and other cruciferous vegetables, better cooked. Raw cruciferous vegetables (cabbage, broccoli, Brussels sprouts, cabbage, cauliflower) contain isothiocyanates that are very beneficial for their anti-cancer and detoxifying effect, but they reduce the absorption of iodine by the thyroid. If you have been diagnosed with iodine deficiencyIt is recommended not to consume them raw. Yeah They cook between 15 and 20 minutescan be consumed a couple of days a week. The arugulathe turnips or the turnip greens They are also cruciferous and are usually eaten raw, but it is advisable not to eat them if you suffer from hypothyroidism.

What to take for the thyroid

Some nutrients, obtained through food or in supplement form, are essential for the care of the thyroid gland.

• Iodine. Iodine is necessary to produce the two main thyroid hormones: thyroxine (T-4) and triiodothyronine (T-3). In the plant diet, iodine is found in sea ​​salt and in the algae. These must be consumed in great moderation: no more than 3-5 g of seaweed occasionally. If following medical treatment with thyroid hormone, algae are completely contraindicated.
• Selenium. It is necessary to transform T-4 into T-3, which is the active form, and in fact, thyroid disorders are one of the most common symptoms of selenium deficiency. The food richest in selenium is the Brazil nut: a single Brazil nut provides 100 mcg, double the amount needed per day. Other foods that provide some selenium are shiitake mushrooms, dried beans, chia, flax or sesame seeds, and brown rice.
• Nutritional supplements. Dietary treatment can be completed with a quality daily multivitamin supplement that includes vitamins D3 (2,000 IU), E (200-400 IU) and zinc (20-30 mg), among other nutrients, since there are many that participate in thyroid function.

Foods good for the thyroid according to Chinese medicine

In traditional Chinese medicine, thyroid function is promoted with hot foodsserved in clay dishes and eaten with a spoon, like soups made with broths, legumes and seaweed.

On the other hand, it is recommended avoid or reduce the consumption of fresh, cold and raw foods such as salads, cold drinks and ice cream, especially in winter.

Additionally, it is important to take steps to improve bowel function. Up to 80% of people with hypothyroidism suffer from intestinal problems. To promote digestion and the good state of the microbiota, it is advisable to chew and salivate the food, avoid added sugarstake plants and spices that promote digestion such as ginger or cumin, and take prebiotics and probiotics (fiber and fermented foods).

Weekly menu for hypothyroidism

Let’s now see how to translate all the previous recommendations into a diet for hypothyroidism for one week with this weekly menu that, On the one hand, it combines nutritious and anti-inflammatory foods and, on the other, it avoids products that interfere with the absorption of iodine. or promote immune alterations. On the menu you will find proposals for breakfast, lunch and dinner.

Habits to prevent in case of subclinical hypothyroidism

It suits detect as soon as possible the existence of subclinical hypothyroidism (with or without mild symptoms) that can be treated through diet.

The TSH (thyroid stimulating hormone) levels in blood between 4 and 10 mU/liter are indicators of the need for care.

Some habits help prevent thyroid problems and improve thyroid function:

• Expose yourself to the cold a little. One of the functions of the thyroid is to maintain body temperature. To activate it, it is advisable to expose yourself to small doses of cold, such as finish the shower with a splash of fresh water.
• Two meals. Two or three meals a day with high nutritional density composed of quality, fresh and unprocessed foods. Excess intake favors the inflammatory and autoimmune response.
• Exercise. It is necessary to progressively incorporate physical activity into daily routines. He fasted exercise that includes muscular effort It is recommended so that the thyroid begins to mobilize energy.
• Medicinal plants. Stress affects the functioning of the thyroid. In addition to relaxing, you can take adaptogenic plants such as ashwagandha, capable of increasing thyroid hormones T-3 and T-4. Instead, it is convenient avoid lemon balm, verbena and wolf mint.