If you’re suffering from low-thyroid (and the commonly related symptoms, including slow metabolism and low energy), you’re not alone. It’s more common than you may think, especially with women.
Maybe you’ve been diagnosed and are already taking a pill, or maybe your case is mild and you’re trying holistic remedies first. Regardless, your diet plays a large role in your thyroid, and it’s important to use your meals to help you in your healing process.
It’s hard to say what “the perfect diet” is for you right now as each person is so different, plus the idea of doing a big diet change can be super overwhelming! So, START BY TAKING BABY STEPS.
Focus on eating foods that 1) help you detoxify, 2) lower inflammation ((as often people with low thyroid have issues detoxifying and have higher inflammation) and 3) offer nutritional support for your thyroid.
For an optimal functioning thyroid, you need:
magnesium, b-vitamins, zinc (involved in production of TSH)
iodine and omega-3 fatty acids (for production of thyroid hormone T4)
vitamin C (for drawing iodine to thyroid gland)
selenium (for converting inactive T4 to the active T3)
zinc, vitamins A and D (for binding of T3 to the receptor, and “switching it on”)
For now, start by adding these 5 superfoods into your everyday diet to help you in your journey to balancing your thyroid hormones and therefore improving your overall health.
1. DARK LEAFY GREENS
I’m starting with this one because it’s the most surprising. Many people with thyroid issues are told to avoid cruciferous vegetables (broccoli, cauliflower, cabbage, etc) and darker leafy greens (spinach, kale, collard greens, swiss chard, arugula, romaine, etc.) because most are high in goitrogens. Goitrogens are substances that decrease thyroid function by interfering with our uptake of iodine – which as mentioned above, is key for creating thyroid hormones. However, research has shown that you would have to eat a large amount of these veggies (like 1 kg broccoli per day) to begin to interfere with thyroid function. So many holistic doctors and nutritionists nowadays agree that you have more to lose by NOT eating leafy greens and cruciferous vegetables. Dark green veggies help your body to DETOXIFY, and many people with low thyroid have trouble detoxifying, so including these regularly (in small amounts, preferable cooked - as cooking reduces goitrogens and phytic acid) can actually be healing. Plus, they’re packed with magnesium and B-vitamins. needed for production of TSH, they’re awesome for improving digestion, weight loss and boosting energy, among other awesome things!
RECIPE TIPS: One of my favorite ways to sneak in greens is by adding them to your breakfast smoothie. Just aim to steam your greens first, then cool/freeze them for using in your smoothie…and just a little bit is fine! Try adding 1/4 cup chopped (steamed then frozen) spinach and/or kale to your smoothie. HERE is how I prepare my everyday green smoothies.
If smoothies are not your thing, try some sautéed greens, mixing collard greens, spinach and/or kale, finely chopped. First heat a bit of coconut oil, add some minced onion and garlic, some curry spices and some coconut milk, then add the chopped greens (as much can fit in your pan) stirring constantly on low heat. Season with sea salt and pepper. Taste and adjust to your liking. This curried coconut greens recipe is one of my favorite side dishes and can accompany anything – from pasta to fish or chicken.
2. BRAZIL NUTS
They’re an awesome source of selenium which we need for conversion of T4 to active T3, and are also packed with magnesium, zinc and tons of B vitamins all needed for optimal thyroid function (plus Vitamin E, copper and more). Just two brazil nuts per day can give you the recommended daily allowance of selenium! Plus they’re delicious. Two other delicious options also rich in selenium include macadamia nuts and hazelnuts.
RECIPE TIPS: Brazil nuts make for the perfect snack. Have 4 brazil nuts with ½ cup berries (see below!) or fruit of choice for a healthy, filling hormone-balancing snack. Or if you’re more adventurous, try making brazil nut milk – its super easy. You make it just like you would homemade almond milk or any other nut milk – soaking the brazil nuts overnight, rinsing well then blending with water, ratio of approx. 1 cup brazil nuts to 3.5 cups water. Option to sweeten with some vanilla extract and 2 dates (or 1 tsp sweetener of choice), though it’s delicious without that, too.
3. BLUEBERRIES
Berries are high in phytonutrients - potent antioxidants that help boost your immune system and decrease inflammation. Often people with low thyroid (especially those with autoimmunity) need to work on decreasing inflammation, so adding antioxidant and color-rich foods like berries is a MUST. Plus berries are an amazing source of vitamin C (needed for optimal thyroid) and gut-friendly fiber that can help you lose weight. My other favorite option is goji berries.
RECIPE TIPS: Start any breakfast with ¼ cup blueberries and/or try adding them to a smoothie. One of my favorite green smoothies is: ½ cup blueberries, 1 cup dark leafy greens of choice (option to steam then freeze before adding to smoothie), ½ zucchini, 1 tbsp chia seeds, 1 tbsp avocado or almond butter, 1 scoop of a high quality vegan protein powder and almond milk (or vegan milk of choice) as needed. If you’re going for goji berries, add them to your homemade trail mix, chia pudding, smoothie bowl or granola.
4. BUTTERNUT SQUASH
This delicious orange veggie, just like Carrots, Pumpkin and Sweet Potatoes, is one of the best sources of Vitamin A which you need for optimal thyroid, as well as antioxidants, fiber, and more! It’s also a good source of resistant starch when cooked and cooled - which is amazing for your gut, and optimal gut health is key for optimal hormonal balance.
RECIPE TIPS: I love roasting cubed butternut squash with some sea salt and rosemary and olive oil; it makes for a delicious side dish with almost anything. Also, try swapping your bread for butternut squash or sweet potato toasts! Try my easy delicious recipe (which works well with butternut squash, too). Lastly, here is one of my favorite green smoothie recipes with cooked and cooled sweet potato (which again can be used with butternut squash in the same way).
5. AVOCADO
For optimal thyroid hormones, you need a good dose of healthy fats, especially those rich in Omega-3 fatty acids. Avocados, with all of its healthy omega-3s, fiber and other nutrients (just like all my other suggested superfoods here) can help to decrease inflammation. They are also a good source of magnesium, potassium, vitamins C, E, K, and B-vitamins. Note: My other favorite sources of Omega-3 are Walnuts, Chia Seeds and fatty Fish (my favorite being wild-caught salmon), so those are also amazing thyroid superfoods.
RECIPE TIPS: There are so many delicious ways to enjoy avocado, but my favorites are: 1) chocolate avocado mousse 2) adding chunks of avocado to a green salad 3) avo-toasts - avocado smashed on your favorite toast (I love it on “sweet potato toasts”) sprinkled with sea salt, seeds & microgreens, 4) avocado hummus, and 5) adding it to a green breakfast smoothie… it makes it so creamy and you can’t taste it.
So if you are affected by hypothyroidism, I know it can be hard and frustrating, but start by doing what you can to improve your diet (and lifestyle - which I’ll delve into in another blog). Adding these 5 foods above will start to feed your body the nutrients that it needs to support your hormonal balance. Aim to include at least 2 of the above superfoods everyday, and all 5 every week!
A couple NOTES:
*I am not a medical doctor and this is not meant to replace your doctor’s advice. It is however (like all my blogs) based on research, on my studies in holistic nutrition and even my experience with clients and myself.
*There are TONS of other thyroid boosting foods but some are more controversial. For example, seaweed - because while we need iodine for our thyroid, there are many sneaky sources of iodine in our foods and even on things we put on our body, and for some people, too much “invisible” iodine is actually contributing to hypothyroidism, so this depends on each person and it’s best to check with your doctor. Eggs is another thyroid superfood but since it’s also a common allergen, i avoided mentioning it. Plus i wanted to stick to just 5!
*If any of these foods aren’t the best for your particular body/taste/digestion, they skip them. there are other alternatives, focus on the nutrients they provide. If it’s your case, comment below and I can help you with better alternatives :).
PS- if you want a healthy RESET that will help you boost your gut health (KEY for thyroid), contribute to hormonal balance, lose a few pounds, motivate you for re-establishing a healthier diet/lifestyle, and MORE, join my 7 day detox or 10 day detox!
PSS- What you eat isn’t everything for your thyroid health; there are tons of lifestyle factors that can influence your thyroid and overall hormonal health, too. I share more on that HERE.
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