Hypothyroidism or also called underactive thyroid is when the thyroid gland does not produce the thyroid hormone in adequate quantities.
You must have heard of this term ‘thyroid’, however mostly from women around you. This so because it’s mostly women who get affected by hypothyroidism. According to an ENT blog, approximately 1 in 8 women are likely to have hypothyroidism at some point in their lives. One of the reasons for this is, that thyroid disorder is triggered by autoimmune responses and these responses are common in women as compared to men.
Hypothyroidism can make you gain weight and feel tired quickly. It can also make you incapable to tolerate low temperatures. Weight gain, fatigue, dry skin, constipation, slow heart rate, and hair loss are the main symptoms of hypothyroidism.
Although Hypothyroidism is treatable with medication and a healthy lifestyle, a nutritious diet plays a very important role. Today, we have got for you an Indian diet plan for people having hypothyroidism and can be followed by both men and women.
Indian Diet for Hypothyroidism
A bowl of mixed fruits
Banana shake using almond milk
Idli and sambar (idli made with brown rice)
Almond milk fruit bowl (add fruits, walnuts, pistachios, dates, raisins for your nutritious breakfast bowl)
1-2 Panner parathas with curd
A Thick juice made of:
Carrot, beetroot, and tulsi leaves
Apple, carrot, and half ginger
Brown rice pulao (including carrots, peas, and mushrooms) with a bowl of curd
2-3 bajra chapati, Matar paneer sabzi with buttermilk
3-4 Multigrain Chapatis, a bowl of Rajma with buttermilk
2 multigrain chapati, a bowl of brown rice, a bowl of black masoor dal, buttermilk
Khichri made of dal, beans sabzi with buttermilk
Green tea unsweetened
3 multigrain chapatis, a bowl of black dal, beet raita
2 chapati, lauki sabzi, green dal, a bowl of brown rice
2-3 chapati, a bowl of bhindi, a bowl of curd
2-3 multigrain chapati, a bowl of palak paneer
1 Chapati, I bowl rice and dal, a bowl of methi ki sabzi
Few Tips for the Indian Diet Plan for Hypothyroidism
- You can sip on green tea whenever you feel like it, do not add sugar to it.
- Include some salad with both your lunch and dinner.
- Do try to have Curd or buttermilk at least with your daily lunch
- Do not hesitate to eat fresh fruits and veggies.
- You can also sip on ajwain or coriander water before you go to bed
Hypothyroidism Indian Recipe
We have a delicious Masoor dal recipe for you, which is included in your diet too!
The dal will be finished, and you’ll be left licking your fingers.
- Take a pressing cooker, add soaked masoor dal, 2 cups of water, and about less than a half teaspoon of salt, and cook.
- Let the dal cook until 2-3 whistles, then open the cooker and keep it aside.
- Take a pan, let it heal and then add ghee, add some cumin seeds and heeng(Asafoetida) and cook till it splutters.
- After that, add some onions, garlic paste if available, or small chopped garlic, and a few curry leaves, stir for a minute or so.
- After the onion has turned brownish, add chopped tomatoes if you like in the pan, add chili powder and coriander powder, and also add some ginger paste and chopped green chilies as per the level of spice you prefer.
- Now, add salt as per taste.
- Stir and mix all the ingredients and let the mixture cool for a minute or two.
- Now add the boiled dal to the spice mixture and a cup of water while stirring continuously, stir with a light hand and cook for 4-5 minutes.
- Sprinkle some chopped coriander and serve this hot delicious black dal!
You can savor this with Chapati/ rice.
Foods to Avoid in Hypothyroidism
Certain foods should not be consumed by a person having hypothyroidism, regular consumption of these foods may not be safe for the health
- Bakery items- Cake, pastry, doughnuts
- Instant noodles or oats
- Alcohol should be avoided
- Foods containing goitrogens should be avoided, this nutrient present in certain food items disrupts the normal functioning of the thyroid gland. Foods such as tofu, broccoli, spinach, kale, cauliflower, cabbage, sweet potatoes, peaches, strawberries, and millets.
- Although if you cook the above items, goitrogens can be destroyed, and can have these items in moderation for other nutrients present in these food items.
- White rice or white bread
- Coffee should be avoided too
Here are a few general tips to manage your thyroid levels, making small changes in your lifestyle can be extremely beneficial for your health in the long run:
- Move your body daily
Exercise every day and keep your body active. You can adopt any way of moving your body- Cycling, Yoga, running, or walking can improve your thyroid conditions.
- Eat healthily
Consume a nutrient-rich diet and include a variety of foods in your daily intake which are easy on your stomach. Avoid junk food such as pizza and burgers as they can elevate hypothyroidism
- Sleep well
Eating well will not do any wonders if you don’t have a good night’s sleep. Sleeping well each night will be very well for keeping hypothyroidism in check.
Following a healthy diet and consulting your doctor are basic things you can follow to keep your thyroid gland running healthily!