Foods That Help A Sluggish Thyroid

A sluggish, or underactive, thyroid gland causes lethargy, sleep problems, weight gain, constipation and depressive moods. This condition, known as hypothyroidism, affects roughly 5 percent of Americans, according to the National Endocrine and Metabolic Diseases Information Service. If you experience mild symptoms, a healthy diet may help reduce your symptoms. Dietary changes may also support medical treatment, such as thyroid medications, and help minimize complications. For best results, seek specified guidance from your doctor or dietitian.

Cold-Water Fish

Cold-water fish, such as salmon, albacore tuna, herring, lake trout and flounder, are top food sources of omega-3 fatty acids. The University of Maryland Medical Center (UMMC) suggests that people with hypothyroidism consume omega-3 fatty acids regularly for reduced inflammation and improved immune function. Since protein-rich foods promote fullness, incorporating fish into your meals may enhance appetite control and minimize weight gain linked with an underactive thyroid. Fish also provide heart-healthy alternatives to protein sources high in saturated fat, such as red meat. For heightened wellness benefits, prepare fish using low-fat cooking methods, such as grilling, broiling, baking and steaming.

Fruits and Vegetables

Fruits and vegetables provide valuable amounts of antioxidants -- nutrients that strengthen your body's ability to defend itself from infection and disease. As fiber-rich, relatively low-calorie foods, increasing your fruit and vegetable intake may enhance weight management and reduce constipation caused by hypothyroidism. The UMMC suggests limiting varieties that may interfere with thyroid function, such as leafy greens, broccoli, cauliflower and Brussels sprouts, and emphasizing antioxidant-rich varieties. Fruits and vegetables particularly rich in antioxidants and fiber include berries, cherries, citrus fruits, bell peppers, baked potatoes with skin, seaweed and winter squash.

Whole Grains

Whole grains are grains that have retained all nutritious components during food processing. Coauthors of "The Complete Thyroid Book, Second Edition," Kenneth Ain and M. Sara Rosenthal, recommend replacing refined grains such as white flour with 100 percent whole grain equivalents for enhanced fiber and nutrient intake. Whole grains are also low glycemic, meaning they have a mild impact on your blood sugar levels and may help prevent excessive appetite and mood swings related to blood sugar imbalance. Examine ingredient lists on prepared breads, cereals and pasta, since "wheat" bread and "multi-grain" bread may be based on enriched flour. Examples of nutritious whole grain foods include 100 percent whole grain breads -- that list a whole grain as the top ingredient -- long-grain brown rice, wild rice, steel-cut oats, pearled barley, whole quinoa and air-popped popcorn.

Plant-Based Fats

Plant-based foods, such as nuts, seeds, avocados and vegetable oils, provide heart-healthy, unsaturated fats and a variety of helpful micronutrients, such as B-vitamins. A fiber-rich diet, low in saturated fat, can help reduce bloating, fatigue, weight gain and constipation associated with thyroid disease, according to Rosenthal and Ain. Since flaxseed is rich in omega-3 fatty acids and fiber, try sprinkling it atop yogurt or whole grain cereal. Walnuts and canola oil also provide omega-3 fatty acids. Olive oil provides a nutritious alternative to butter, shortening and margarine in grilled dishes and can be used along with vinegar in place of high-fat, creamy salad dressings. Since fats enhance nutrient absorption, incorporate healthy fats into nutritious, balanced meals for heightened wellness benefits.