As a personal trainer in London I’ve had several clients with hypothyroidism over the years, and also Hashimoto’s thyroiditis (the auto-immune version of hypothyroidism). In both cases, the thyroid gland is not producing sufficient quantities of thyroid hormone, which can lead to low energy, poor concentration, weight-gain, gut problems, and a range of other symptoms.
Recommended foods to boost thyroid hormone production
(Disclaimer: Always consult your doctor if you have or suspect you have hypothyroidism or Hashimoto’s disease, and always get your doctor’s approval before making changes to your diet. This blog post is not a substitute for medical advice.)
The following foods can help thyroid function:
Salmon (rich in omega 3 fatty acids)
Fish broth (you can make your own fish broth from fish bones)
Seaweed (rich in iodine, an essential mineral; I use Mara Seaweed, an excellent seaweed company based in Scotland which has an online shop and culls its own seaweed.
Grass-fed beef (a rich source of protein, B vitamins, zinc and iron)
Free-range eggs (eggs are a powerhouse of nutrition: protein, good fats, vitamins)
Fish roe (there are cheaper alternatives to caviar, M&S and Waitrose have good options)
Avocados (high in potassium, magnesium, folate, soluble fibre and monounsaturated fats)
Blueberries and blackberries (these dark fruits are rich in antioxidants, particularly vitamin C)
Reishi mushrooms (boosts immune system and has anti-cancer properties)
Exposure to sunshine
Your vitamin D production is enhanced by your skin’s exposure to sunshine, just make sure you use a sunscreen and don’t stay out in the sun for too long. Vitamin D helps boost your thyroid function. In the winter you can get vitamin D supplements in pill form and also as an oral spray. Consult your GP before taking any supplements, particularly if you are on any medication. People with hypothyroidism are often prescribed Levothyroxine or synthetic T4 tablets).
Probiotics
Roughly half of people with hypothyroidism also have gut problems such as leaky gut syndrome (gut hyperpermeability). Probiotics are foods that contain “friendly bacteria” for gut health, such as kefir (a live yoghurt drink), live plain natural yoghurt, and sauerkraut. Include these in your diet to improve your gut microbiome.
Thyroid Federation International
Thyroid Federation International is an international network of thyroid patient support organisations worldwide. It works closely with medical specialists to raise awareness of thyroid conditions and provides support to people with thyroid conditions.
(Dominic Londesborough is a personal trainer in London and an online nutrition coach)
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