Balancing Thyroid Health - Effective Thyroid Diet Chart

Did you know that Hypothyroidism is the most common form of thyroid and it affects nearly 11% of the Indian population? Hypothyroidism or underactive thyroid has become one of the most common problems among Indians and 1 out of every 10 Indians is facing this problem. A well-planned thyroid diet that supports overall thyroid function has become a need of the hour. In this blog, we will discover the ultimate thyroid diet for hypothyroidism. So get ready to explore a thyroid diet that'll help to manage hypothyroidism effectively.


Thyroid Diet Chart



What is Hypothyroidism?


The Thyroid gland is located in the front of the neck and plays a crucial role in regulating metabolism, energy levels, and various other functions of the body. Hypothyroidism is a condition in which thyroid glands fail to produce enough thyroid hormones, which ultimately results in high TSH levels in the body. Hypothyroidism is also called underactive thyroid.


There can be many causes of hypothyroidism like excessive medications, radiation therapy, an autoimmune condition, genetic hypothyroidism ( present from birth), or surgical removal of the thyroid gland. The most common symptoms of hypothyroidism are fatigue, weight gain, hair loss, dry skin, depression ( in extreme cases), etc.



There is no permanent cure for hypothyroidism, it can only be managed through different means like medications, lifestyle changes, and dietary changes. A well-planned thyroid diet or hypothyroidism diet is considered the best way to manage hypothyroidism. The key goals of a thyroid diet are to ensure proper intake of essential nutrients, promote weight management, and support energy levels in the body.


Thyroid Diet - Foods for Hypothyroidism

A thyroid diet in particular refers to a specific eating plan that supports thyroid health and helps to manage conditions like hypothyroidism. This diet mainly focuses on having foods that provide essential nutrients for proper thyroid function while focusing on minimizing the consumption of items that hinders the production of thyroid hormone.


A perfect thyroid diet includes foods that are rich in iodine, zinc, vitamin D, and omega-3 fatty acids. These nutrients are crucial in the regulation of thyroid hormones. Foods that are higher in fiber are also beneficial for people with hypothyroidism.



Diet for Hypothyroidism


Diet for Hypothyroidism


Managing hypothyroidism with diet is one of the best natural ways. The Hypothyroidism diet completely focuses on whole, unprocessed foods. This diet mainly includes a combination of nutrients such as healthy fats, complex carbohydrates, and lean proteins. A balanced hypothyroidism diet should include:

  • Lean protein sources like chicken, fish, low-fat dairy products, peas, beans, and spinach.
  • Healthy fats sources such as avocados, nuts, seeds, and olive oil.
  • Whole grains sources like quinoa, oats, millet, and brown rice.
  • Iodine-rich foods such as iodized salt, fish like salmon and tuna, and dairy products like milk, and cheese.
  • Vitamin D adequate amount through sunlight exposure.
  • Hydration by drinking plenty of water and other fluids throughout the day.

One should avoid processed foods and excess sugar which will help in managing thyroid symptoms like weight gain and fatigue. Hypothyroidism foods include milk, yogurt, eggs, dark chocolate, herbs such as turmeric and ginger, etc.



Foods to avoid in Thyroid

Certain foods create a negative impact on our thyroid health and can worsen hypothyroidism symptoms. Here are the foods that should be avoided in the thyroid -



  • Processed foods 
  • Fatty foods like meat, butter
  • Packaged foods especially those having excessive sugar like cake, candies, and pastries.
  • Vegetables like cauliflower and broccoli.
  • Alcohol
  • A protein called gluten.



Thyroid Diet in Hindi


Thyroid Diet


Here's a summary of the ideal thyroid diet in Hindi to manage hypothyroidism:

थाइरोइड रोगियों के लिए आहार ऐसा होना चाहिए जो शरीर को पोषण देता हो और थाइरोइड के स्वस्थ फंक्शन को समर्थित करता हो। ऑक्सीडेंट्स और फाइबर से भरपूर तत्वों से भरा आहार खाने से शरीर में सूजन कम होती है, जो थाइरोइड स्वास्थ्य के लिए फायदेमंद होता है। इस आर्टिकल में हमने थाइरोइड रोग को संभालने के लिए विस्तृत आहार योजना पेश की है, शामिल होने वाले खाद्य पदार्थ और TSH लेवल को कम करने के लिए उपायों के बारे में जानकारी दी है।


In summary, a thyroid diet in Hindi means a diet that focuses on nutrient-rich foods and avoids processed, inflammatory foods that can support thyroid function and manage symptoms of hypothyroidism. Following a personalized thyroid diet plan, incorporating regular exercise, and managing stress levels can also be helpful.


Hypothyroidism Diet Plan for Weight Loss


Hypothyroidism Diet Plan for Weight Loss


A hypothyroidism diet plan for weight loss can be helpful for individuals with an underactive thyroid condition who are looking for a diet that'll help them to manage their weight effectively. Here is a simple thyroid diet suggestion that focuses on healing your body while helping you with weight loss:


  • Start your day with a glass of warm water with lemon juice and a pinch of cinnamon in it (it's optional)
  • For breakfast, you can have vegetable poha, upma, vegetable oats, and a bowl of sprouts with cucumber and tomato.

Morning Snack:

  • You can have a handful of roasted chana (chickpeas), and small bowls of mixed fruits like papaya, watermelon, and oranges.
  • A handful of nuts like walnuts, almonds, or cashews.


  • Have roti ( chapati) made from whole wheat or multigrain flour ( atta)
  • Have dal with roti, you can also have steamed vegetables.
  • Include cucumber, carrot, or beetroot in your salad.

Afternoon Snack:

  • A bowl of yogurt with chia seeds (sabja seeds) or flaxseeds ( also)
  • You can also have vegetable soup or any herbal tea like our Thyroid care tea.

Evening Snack:

  • Handful of roasted peanuts or you can have makhana ( fox nuts)


  • Have a light dinner option like vegetable soup or vegetable salad.
  • You can also have paneer tikka or grilled fish in a limited quantity.


Hypothyroidism Diet Plan


Before Bed:

  • You can have a cup of warm turmeric milk made in low-fat milk.

Additional tips:

  • Use a minimum quantity of oil for cooking and prefer healthier cooking methods like grilling, steaming, or baking.
  • Include spices like turmeric, cumin powder, coriander, and ginger. These all have anti-inflammatory properties.
  • Drink plenty of water, coconut water, and other fluids. This will keep you hydrated throughout the day.
  • Avoid processed foods, fried snacks, and beverages that have artificial sugar in them.



So this is a recommended diet plan for hypothyroidism that has the potential to heal your body at the same time it'll help to manage your weight effectively. But remember to consult your doctor or any registered dietitian for thyroid diet recommendations if you're having allergies to certain foods or if you're struggling with any other issues like diabetes, or any other problem.


How to Lower TSH Levels


How to Lower TSH Levels


First of all, we will understand what TSH levels are. TSH stands for Thyroid-Stimulating Hormone. TSH is a hormone that is produced by the pituitary gland. It plays a crucial role in regulating thyroid gland function, which is located in our neck.

The Thyroid gland produces two important hormones called thyroxine (T4) and triiodothyronine (T3). These hormones are responsible for controlling the metabolism of our body. Levels of TSH in the blood indicate how well the thyroid gland is performing. When the thyroid gland fails to produce enough hormones it is called Hypothyroidism or underactive thyroid and then the pituitary gland releases more TSH to stimulate the thyroid gland so that it can produce more hormones. Similarly, if the reverse happens it is known as Hyperthyroidism or overactive thyroid.

Here are some recommendations that'll help you to lower your TSH levels naturally:

1. Eat a thyroid diet: For underactive thyroid, it is very important to eat a thyroid-friendly diet. Eat foods that support thyroid health like iodine-rich foods, eggs, and nuts. Consume appropriate amounts of zinc, iron, and vitamins A and D. Focus more on fruits, vegetables, and proteins.

2. Avoid Goitrogens: Goitrogens are compounds or substances that can interfere with thyroid function. This stimulates the pituitary gland to release more TSH. Avoid goitrogenic foods like cauliflower, broccoli, and cabbage.

3. Stress management: Studies show that stress can disturb thyroid function and increase TSH levels. To manage stress use stress management techniques like meditation, deep breathing, yoga, proper sleep and focus on physical exercise also.

4. Exercise regularly: Regular exercise supports thyroid function and helps to regulate thyroid hormones. Walking, running, swimming, cycling, and jogging for a minimum of 30 minutes a day can impact positively on your body, and also helps to lower TSH levels.


Exercise regularly

5. Vitamin D: Try to get a sufficient amount of vitamin D. Vitamin D deficiency has been associated with thyroid dysfunction. Try to spend time outdoors in nature so that you get exposure to sunlight or you can take vitamin D supplements by consulting any doctor.

6. Say no to processed foods: Processed foods and excessive sugar intake cause inflammation which further disrupts hormone balance. Go for fresh food that is made at home and avoid foods like sugary snacks, beverages, and desserts.

7. Limit your gluten intake: Some people with underactive thyroid or hypothyroidism have sensitivity to gluten, which can accelerate thyroid issues. So it is advisable to limit your gluten intake and observe the symptoms.

8. Stay hydrated: Drinking plenty of water, and other fluids throughout the day is considered one of the most important parts of a thyroid diet. It affects overall health and thyroid function positively.


Use Namhya Thyroid Care Tea: A Perfect Thyroid Remedy


Namhya Thyroid Care Tea is the perfect solution for people struggling with Hypothyroidism or underactive thyroid. It helps to manage your TSH levels effectively with the goodness of ayurvedic herbs like Shankhpushpi, Gotukola, Liquorice, and Ashwagandha that are having their individual roles to heal hypothyroidism. 

Namhya Thyroid Care Tea

So what are you waiting for?

You've got your answer, Namhya Thyroid Care Tea is the perfect thyroid remedy that you can use with your thyroid diet to heal your body.


It's very easy to incorporate into your daily routine, just have two cups a day preferably in the morning and evening

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Ridhima Arora

Ridhima Arora is an Indian entrepreneur, author, trained yoga instructor, and practicing nutritionist. She is the founder of Namhya Foods.Besides being the founder of Namhya foods, Ridhima also gives nutrition coaching in seminars to kids, NGOs, and corporates. She also works as a freelancer at Global Changemakers.