The thyroid gland produces hormones that regulate your metabolism--the rate at which food is converted into energy. According to women's health expert Christiane Northrup, MD, one in eight women between ages 35 and 65 have a thyroid condition; after age 65, women's chances increase. Thyroid conditions can also affect men. Thyroid conditions include hypothyroidism, or under-active thyroid, hyperthyroidism, or over-active thyroid, thyroid nodules and thyroid cancer. Numerous diets may help to improve your health and thyroid function.
Low-Glycemic Diet
A low-glycemic diet is based upon blood sugar balance. Foods that have a high glycemic index, or GI, meaning they have a dramatic impact on blood sugar levels, are restricted or consumed in proper balance with low-glycemic foods--foods that mildly effect blood sugar levels. "The Thyroid Sourcebook," by M. Sara Rosenthal, describes a low-glycemic diet as the "best" diet for people with hypothyroidism or euthyroid or thyroid problems in addition to diabetes. To follow a low-glycemic diet, replace refined carbohydrates with whole grains and starchy vegetables, such as sweet potatoes, which are lower in GI. Protein-rich foods, such as poultry, fish and legumes, are also low in GI and can help reduce the glycemic load of a carbohydrate-rich meal, such as pasta and rice dishes. Most fruits and vegetables are low to moderate in GI and fit well within a low-glycemic diet. Limit or avoid high-GI foods, including processed snack foods, candy, sugar-containing soft drinks and candy.
High-Fiber Diet
Dietary fiber promotes digestive regularity and satiation, or fullness, between meals. According to Rosenthal, fiber also supports thyroid health. Since fiber supplements can interfere with thyroid function, Rosenthal suggests fiber-rich foods, such as whole grains, legumes, fruits and vegetables. To increase your fiber intake, replace low-fiber carbohydrates such as white bread, sugary cereals and pretzels with high-fiber foods, such as 100 percent whole grain breads and cereals. Choose fresh or dried fruit over fruit juices, as fruit juice contains less fiber and nutrients than whole fruit. Fruits and vegetables particularly high in fiber include plums, prunes, bananas, potatoes with skin, avocados, carrots, Lima beans, garbanzo beans, eggplant, kale, canned pumpkin, apples and berries.
Nutrient-Rich Diet
While a nutrient-diet can enhance the wellness of almost anyone, certain nutrients are particularly important for thyroid health. To reduce symptoms of hypothyroidism, the University of Maryland Medical Center, or UMMC, suggests a diet rich in B-vitamins and iron, which are found in numerous lean meats, dairy products, whole grains and vegetables. Antioxidant rich-foods, such as red, green, orange and yellow fruits and vegetables, can help your body defend itself against diseases and enhance thyroid wellness. Consume foods rich in omega-3 fatty acids, such as wild salmon, lake trout, sardines, albacore tuna and herring, to prevent or reduce inflammation caused by thyroid conditions. Plant-based foods that provide similar omega-3 fat benefits include ground flax seed, walnuts, flax seed oil and canola oil. Consume a variety of nutrient-rich foods as part of a balanced, healthy diet for best results.
References
- "The Thyroid Sourcebook"; M. Sara Rosenthal; 2008
- Dr. Northrup: Thyroid Disease Facts and Suggestions
- University of Maryland Medical Center: Hypothyroidism Facts and Treatment
