Thyroid diet chart- Know what to eat and what to avoid

MeghaMay 28, 2021

The butterfly-shaped organ located at the base of our neck plays a vital role in regulating our body's metabolism. It steadily maintains our bodily functions by secreting the hormones into the bloodstream.

Various factors such as autoimmune disease, inflammation, and iodine deficiency affect the secretion of hormones causing thyroid disease. Excessive secretion of thyroid hormone is called hyperthyroidism, whereas low secretion causes hypothyroidism. Thyroid medications, along with a proper thyroid diet chart, can help you treat thyroid disease. Thyroid Diet Chart

What is a thyroid diet plan? And why is it necessary?

Several diet plans claim to treat thyroid disease; however, a personalized diet that meets your dietary needs is crucial to regulate your thyroid function. Thyroid diet chart/

For instance, if a person has an iodine deficiency, including food rich in iodine can help regulate the problem. Besides, food such as selenium and zinc are known to maintain healthy thyroid function. So, if you have thyroid disease, make sure to include these foods in your thyroid diet chart to treat the disease. Cruciferous Vegetables/

Said that there are foods that can worsen your thyroid symptoms. For example, a person suffering from hypothyroidism must avoid food that is rich in sugar and include food such as vitamins and minerals in their diet. Cruciferous vegetables such as Broccoli and Brussel sprouts in a hypothyroidism diet can be consumed when cooked properly.

Because they can interfere with how well their body absorbs thyroid replacement medications. Considering the kind of food you must eat and avoid, you must have a proper hypothyroidism diet chart that suits your food sensitivities and dietary requirements.

"But how will I know what works for me?"

There are several diet plans for people with hypothyroid disease; however, what works for you won't work for someone else and vice versa. So, considering what food suits you and what does not, you must have a diet chart planned by a thyroid specialist. Thyroid doctors can help you find your food sensitivities and eliminate them to ensure proper function of your thyroid glands. Join Thyroid Community/

But to do that, you must find the root cause of the problem. Functional medicine is an approach that can help you identify the cause of your disease and treat them accordingly.

Let's say you have thyroid disorder, a functional medicine doctor will figure out the cause and advise you on a hypothyroidism diet plan that will include nutritious food that enhances your thyroid function.

Besides, there are several Indian diets for hypothyroidism that are effective and have proven to show results.

What is the best diet for hypothyroidism patients?

With the emergence of various diet plans and their importance on the internet, I must say, it gets overwhelming.

However, those diets might not even work out when you try them out. Even though several diet plans have proven to show results, the searches for questions such as 'how to cure hypothyroidism permanently?' did not become less. Wonder why? It might be the diet that you are trying does not align with your body requirements.

Let's say you consume gluten-rich food; won't it worsen the symptoms? There is only one way out of it- to try an elimination diet. Join Thyroid Community/

An elimination diet is a diet therapy that removes food from your diet that is suspected to affect your body. It includes eliminating foods that your body cannot tolerate and eventually adding them after two months or more.

An elimination diet helps you cut down inflammation-causing food from your thyroid diet chart as it can lead to autoimmune diseases such as celiac disease, leaky gut, etc.

People are skeptical about implementing an elimination diet in their thyroid diet chart because they believe that it will cut down half of their food from the plate.

Well, they are not to be blamed. We are conditioned to eat in a certain way from a very early age. So eliminating them can be tough. However, you can gain your nutrients by consuming food that will meet your energy demands.

A typical meal for Indians

Our expert team has curated a generalized thyroid diet plan to give you a brief idea of how a typical thyroid meal looks. However, it must be noted that ' one size does not fit all". Dietary needs vary from person to person, and a typical meal plan does work out. So, it would be best if you reached out to a nutritionist or a thyroid doctor to get a personalized meal plan for you.

You can reach out to us to get a thyroid diet plan curated just for you. We, at Jeevam Health, have nutritionists and doctors with several years of experience. You can look for a thyroid doctor near you to get one too. Foods to eat and Foods to avoid/

Foods to eat

If you suffer from hypothyroidism or hyperthyroidism, you must be very careful about the food that you eat. Because food triggers can lead to inflammatory reactions in the gut called leaky gut.

Leaky gut allows microbes and chemicals to enter into your immune system and cause more infections in the body. Taking a balanced diet is important to regulate the disease. Here are some of the foods that you must consume-

  1. Proteins

    Proteins play a vital role in optimal nutrition and help in flushing out toxins from the body. Protein-rich food such as Tuna and Salmon and plant-based proteins such as lentils and peas help maintain your blood glucose levels and keep you healthy. If weight gain is a major factor, proteins can help you keep your hunger at bay and prevent unnecessary munching.

  2. Dairy alternatives

    Include Dairy substitutes like coconut, almond, flaxseed, or hazelnut milk in place of milk. Unsweetened coconut kefir is known for its prebiotic and probiotic elements that aid in better gut health.

  3. Nuts

    Nuts are known to reduce chronic illness and boost flavor. Including 1-2 servings of nut in the diet can help you regulate your thyroid levels.

  4. Fats and oils

    NonGMO fats and liquid oils such as extra virgin olive oil, when used regularly, reduce inflammation and maintain cholesterol levels. Ghee, even though it is a dairy product, milk products are reduced in the process. Ghee is known to have antiviral properties and aids in better stimulation of stomach acids for digestion.

  5. Green vegetables and fruits

    Green vegetables such as leafy greens should be included in the diet. Besides, food such as beetroot, carrot, yellow peppers, onions, and garlic should be included in the diet plan.

    Fruits such as blueberries, raspberries, pomegranate seeds are rich in phytonutrients that can suppress inflammation and detoxification pathways.

  6. Gluten-free grains

    Gluten-free grains such as buckwheat and brown rice helps in regulating thyroid disease. Grains with bran coats are rich in fiber and are rich in phytonutrients that help in detoxification.

Here is the list of wheat alternatives: Millets include pearl millet (bajra), finger millet (ragi) and Little millet (Samai). sorghum (jowar), Amaranth (ramdaana /cholai / rajgira) Buckwheat (kuttu)

Foods to avoid

Here are certain food that you must avoid in your thyroid diet plan-

  1. Milk products

    Milk and milk products such as butter, yogurt, cheese must be avoided as they can trigger your body response.
  2. Gluten-containing food

    Gluten-containing food such as wheat, barley, etc., must be avoided as they cause inflammation.
  3. Food with high glycaemic index

    Highly processed food, refined grains urges the body to overproduce insulin. Such food must be avoided to prevent inflammatory symptoms.
  4. Beverages

    Avoid beverages such as coffee, soft drinks, etc., that are stimulants that can irritate your gut. The sugar present in soft drinks are detrimental and needs to be avoided.
  5. Alcohol

    Alcohol has inflammatory properties that interfere with liver function, weakening the immune system. The toxins created after alcohol breakdown in the liver are known to cause inflammation and must be avoided.
  6. Refined sugar

    Refined sugar such as HFCS, corn sugar, corn syrup etc must be avoided as they can affect the thyroid hormone secretion.

Thyroid Diet Chart

Morning: 9:00 AMJeevam Green Smoothie
Pre - Lunch: 12:00 PMSoak 1 tsp of chia seeds for 20-25 mins in lemon water and have it
Lunch: 01:00 PM1 bowl boiled quinoa + 1 black chana curry + 1 Bowl salad (cucumber+ tomato+ onion+ coriander+ lemon+ chaat masala)
Evening: 05:00 PM3 Brazil Nuts + 5 Pecan Nuts + 4 Walnuts
Dinner: 07:00 PM1 Full Plate Tandoori Vegerables (mushroom+ broccoli+ cauliflower+ pineapple)


Jeevam Green Smoothie Recipie

Jeevam Green Smoothie Recipie/  

More Thyroid diet recipes:

  • Pre-Breakfast - 08:00 AM

  • Breakfast - 09:00 AM

    You can take any of the following for breakfast:
    • GREEN SMOOTHIE : Blend together and take 1 glass for breakfast X 4 TIMES A WEEK.
      • 1 cucumber
      • 1/2 cup washed Dhania/Parsley leaves
      • 1/2 cup washed (with hot water) baby spinach
      • half TO quarter of an apple + 6-7 soaked almonds+ 1 tsp chia seeds
      • 1/4 cup water+7-10 ml flax oil+ 1/2 lemon juice
      • pinch of pink salt + pinch roasted jeera
    • KIWI SMOOTHIE : Blend together and take 1 glass.
      • 1 kiwi + 1 cucumber + 6-7 almonds soaked peeled
      • 1/2 spoon chia seeds+ 1/2 cup water+ protein powder 1/2 scoop
      • 7 ml flax oil
    • CARROT SMOOTHIE : Blend together and take 1 glass.
      • 1 carrot+ 1 cucumber+ quarter apple
      • 1 tbsp chia seeds+ 1/4 cup water+ lemon+ pink salt+ jeera
      • 7 ml flax oil
      • handful pumpkin seeds
    • CELERY/APPLE DETOX SMOOTHIE : Blend together and take 1 glass.
      • 1/2 CUP CELERY+ 1 cucumber+ quarter apple
      • 1 tbsp chia seeds
      • 1/4 cup water+ lemon+ pink salt+ jeera
      • 7 ml flax oil
      • handful pumpkin seeds
    • FAT PROTEIN SHAKE : Blend together and take 1 glass.
      • 7ML FLAX OIL
      • 1/2 FRUIT
  • Pre-Launch - 12:00 PM

    1 tsp of soaked chia seeds in lemon water. Soak for 20-25 mins.
  • Lunch - 1:00 PM

    You can take any of the following for lunch:
    • 1 bowl any home cooked vegetable of choice( Gobhi Matar/Mushroom Matter ) + 1 Jowar roti Or 1 sattu roti or buckwheat roti + 1 bowl homemade salad
    • 1 bowl cooked sprouts + 1 Home cooked vegetable (tori/ tinda/ lauki / cabbage/ pumpkin) + 1 Gluten free chapati or 2-3 tbsp Rice LOW GI RICE (Avoid potato)
      1 tbsp Pumpkin/Flax seed powder(flour) + 1 tsp soaked chia seeds + 2 TBSP URAD DAL FLOUR+ 3 TBSP Jowar flour+ pinch of salt+ Kasturi methi.
    • 1 Bowl Masoor Dal + 1 Bowl home cooked vegetable + 2-3 tbsp rice( BROWN/RED/BLACK/ LOW GI RICE )
    • 1 small bowl vegetable Poha ( 80 % vegetables & 20% Poha ) + 1 home cooked vegetable
    • 1 bowl boiled quinoa + 1 black chana curry + 1 Bowl salad ( cucumber + tomato + onion + coriander + lemon + chaat masala)
    • 1 small bowl vegetable palak rice + 1 bowl dal
    • 2 variety of home cooked vegetables( tori/ tinda/ lauki / cabbage/ pumpkin ) + 1 small gluten free chapati
    • 1 bowl vegetable Moong dal khichdi ( 1 tbsp rice + 90 percent dal+ vegetables) + 1 small bowl salad
    • 1 vegetable Beetroot besan chilla + 1 bowl homemade salad.
    • Coconut vegetables curry with 2-3 tbsp LOW GI rice
    • 1 Buddha bowl : (Boiled chickpeas+ Grilled vegetables( BROCCOLI/ZUCCHINI/BELL PEPPERS) + home made salsa + pumpkin seeds+ SMALL QTY Quinoa)
  • Post Lunch - 2 PM

  • Evening Snacks - 5 PM

    You can take any of the following for evening snacks:
    • 3 brazil nuts + 4-5 pecan nuts + 3-4 walnuts
    • Roasted fox nuts chaat ( makhane ) 2-3 times a week
    • small bowl cooked sprouts + herbal tea or black tea/coffee
    • bullet coffee with 10 ml coconut oil or 1 tbsp coconut cream
    • handful of seeds+ Nuts ( pumpkin+ sunflower + walnuts + almonds ) W/ herbal tea coffee
  • Dinner - 7.30 P.M

    You can take any of the following for dinner:
    • 1 big bowl Mixed Vegetable soup carrot/peas/cauliflower ( Add 1 spoon olive oil ) + 4 pcs vegetable black chana or green pea vegetable kebabs w/green chutney.
    • 1 bowl khichdi ( 80% vegetables + 20 % dal/rice) + 1 bowl vegetable soup.
    • Vegetable Dal chilla with added vegetables with one bowl soup( Pumpkin/ carrot/ ghiya )
    • 1 bowl vegetable millet khichdi or Millet pulao ( 60 to 70 % vegetables) + 1 bowl soup.
    • Whole green Moong dal+ Quinoa + Vegetables khichdi. Soak the dal + quinoa together and make vegetables khichdi. ( 70/80 Percent vegetables)
    • 1 small bowl sweet potato chaat with 1 bowl soup mixed vegetable soup ( Occasionally) once in 10 days sweet potato.
    • 1 bowl grilled TOFU satay ( small qty) 70-80 grams + 2 cups vegetables WITH 10 ML olive oil extra virgin
    • lentil soup with vegetables + small bowl quinoa
    • Warm grilled Moong dal salad with vegetables and dressing of olive oil. ( optional)
    • Tofu bhurji + 1 low carb flour chapati OR moong dal chilla
    • Tandoori vegetables ( mushroom + broccoli + cauliflower + pineapple) marinate with tandoori masala + cashew or almond paste. Grill in oven.


Eating a balanced and well nourished diet is the precursor to treating any chronic disease. Diet plays a vital role in maintaining healthy thyroid function however, diet alone cannot cure thyroid disease. A proper thyroid diet chart along with thyroid medications and supplements can help you to regulate your thyroid levels and lead a healthy life. We strongly advice to get treatment under thyroid specialists.

We’re here to help. Please get in touch with us and we can help address your concerns and assist you in your journey to better health. Book a call with Jeevam Health Team NOW!

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