What diet should you adopt in case of hypothyroidism?

Hypothyroidism corresponds to a dysfunction of the thyroid to produce thyroid hormones. The thyroid is an endocrine gland located in the neck between the larynx and pharynx. Its main role is to secrete thyroid hormones and in particular the hormones T3 (triiodothyronine) and T4 (thyroxine) to ensure the functions of the body (What do the thyroid and thyroid hormones do?). In the case of hypothyroidism, the t3 and T4 hormone levels are abnormally low while the TSH level is high.

Hypothyroidism is characterized by a general slowing down of metabolism. Most of the time it manifests itself as moral as well as physical fatigue. This is one of the first suggestive signs of the disease. It can also cause a slowed heart rate, chilliness and constipation. Furthermore, weight gain may also be observed in these people. Even if types of hypothyroidism and their causes are multiple, risk factors can trigger the disease such as: iodine deficiency, pregnancy, genetics and the use of iodine-based treatments.

Food helps maintain normal functions of the thyroid and its hormones. As a result, the diet allows:

• of facilitate the use of iodine by the thyroid gland by limiting its intake of thiocyanate and in thio-oxazolidone (or goitrine). Indeed, thiocyanate is a compound that blocks the passage of iodine through the sodium/iodide symport in the cells of the thyroid gland. Therefore, iodine cannot be supported. As for goitrin, this molecule is mainly present in cruciferous vegetables known as goitrogenic foods. It has an antithyroid action by preventing the use of iodine and the synthesis of thyroid hormones. It also contributes to the increase in the volume of the thyroid (goiter).

• d’avoid thyroxine inhibition by reducing its intake of isoflavone. The latter inhibits thyroxine, a hormone produced by the thyroid containing iodine. Therefore, people undergoing treatment for hypothyroidism must increase their medication doses to counteract the effects. Furthermore, isoflavones may reduce the absorption of thyroid hormones by treatment. Recently, a study tends to show that isoflavones have no effect on the treatment for hypothyroidism, Levothyrox ®. Due to a lack of study on this subject, it is advisable to restrict your consumption of foods rich in isoflavones such as soy.

• of promote the biosynthesis of thyroid hormones by increasing its intake of selenium. This trace element binds to and positively activates 5-deiodase, the enzyme that converts the hormone T4 into T3. As a reminder, only T3 is the active form of thyroid hormones. In food, selenium is present in both animal and plant foods. However, depending on the origin, its bioavailability is different. It is estimated that foods of plant origin are better assimilated (80%) unlike foods of animal origin which are less assimilated (20 to 50%).

• d’ensure metabolism thyroid hormones by providing zinc to his diet. It is an essential trace element involved in the metabolism of thyroid hormones such as selenium. Zinc intervenes specifically in the regulation of 5-deiodase and TRH (Thyrotropin-Relasing Hormone). TRH is a peptide hormone secreted by the hypothalamus which has an essential role in controlling the production of thyroid hormones. A study published in the Journal of the American College of Nutrition demonstrates the benefit of zinc and selenium in women with hypothyroidism. In fact, common supplementation with these two trace elements significantly increases the quantity of free T3 and free T4.

• of guarantee the synthesis of thyroid hormones ensuring that daily needs are covered iodine. It ensures the production of thyroid hormones and the proper functioning of the body. Consequently, a dietary iodine deficiency or excess can cause poor functioning of the thyroid gland and hypothyroidism. However, these two cases are very uncommon in France.

Diet helps maintain the normal functions of the thyroid gland. However, under no circumstances can diet replace drug treatment for hypothyroidism.

Cruciferous vegetables contain thiocyanate, a molecule that prevents the normal uptake of iodine by the thyroid gland.

We recommend you :

• to restrict your consumption of cruciferous vegetables at one serving per week. Cruciferous vegetables include all varieties of cabbage, radishes, turnips and rutabagas.

• to prefer to cook these goitrogenic foods in order to reduce their effects. In fact, cooking breaks down the myrosinase (an enzyme) contained in certain foods. The latter prevents the absorption of iodine by the thyroid.

These foods contain thio-oxazolidones which block the use of iodine by the thyroid.

We recommend you : 

• to restrict your consumption of sweet potato, cassava, bamboo shoots to one serving per week.

• to prefer to cook these foods to reduce the goitrogenic effects.

Soy and soy products contain isoflavones. These inhibit the synthesis of thyroxine, an iodine-containing hormone.

We recommend you :

• avoid soy and soybeans, in general.

• restrict your consumption of soy products such as tofu, miso, tempeh, soy drinks, etc.

THE selenium is a trace mineral that supports thyroid function and thyroid hormone biosynthesis.

We recommend you : 

• to introduce the dried seaweed in your eating habits. Dried royal kombu is the food richest in selenium with an amount of 521 µg of selenium per 100 g kombu royal. There are also other algae rich in selenium such as wakame or dried nori. Seaweed is very rich in iodine, so you should not eat it in excess.

• to promote the consumption of pisces including monkfish, tuna, cod which are naturally rich in selenium.

• not to hesitate to eat seafood, including crayfish, shrimp and mussels.

• to introduce eggs in your weekly meals. One egg more than covers the daily selenium requirement.

• to generally consume all types ofoffal : liver, kidneys, brains, etc. For example, 100 g of pork kidney covers 260% of the daily selenium intake.

• to prepare at least one meal per week based on legumes. The latter have the particularity of being more bioavailable for the body.

• to snack on brazil nut. Just a handful of Brazil nuts provides 1/3 of our daily selenium needs.

• to combine a food rich in selenium with a food rich in vitamin C to improve its absorption. Foods rich in vitamin C include aromatic herbs (parsley, thyme, dill, etc.) as well as fruits and vegetables (acerola powder, blackcurrant, tomato, lemon, pepper, etc.).

Just like selenium, zinc is a trace element that participates in the metabolism of thyroid hormones. Zinc acts specifically on 5-deiodase and TRH.

We recommend you :

• to prioritize your consumption of shellfish. The oysterst the food richest in zinc with a quantity of 45 mg of zinc per 100 g of oysters.

• de consume red meat, notably beef, veal and lamb, which are particularly rich in zinc. However, Manger Bouger recommends limiting your consumption to 500 g per week, the equivalent of 5 steaks.

• d'enrich your dishes with seeds like poppy seeds, linseed and the sesame seeds.

• de encourage soaking of your legumes, oilseeds and seeds before consumption. These food categories contain phytic acid which prevents the proper absorption of zinc by the body.

Breakfast : 

• Whole grains
• Bowl or cup of milk
• A seasonal fruit

Lunch :

• Cod fillet
• Red lentil salad
• Wholemeal bread and mimolette
• A seasonal fruit

Snack : 

• A handful of brazil nut
• A seasonal fruit

Dinner : 

• Veal cutlet
• Pan-fried Shiitake or Lentin mushrooms
• Complete rice
• Natural yogurt

• Consult your doctor if you think you have signs of hypothyroidism.

• Try to take your treatment hypothyroidism, every day, on an empty stomach, and at the same times. Breakfast should be taken at least 30 minutes after your medication. Furthermore, avoid consuming grapefruit or its juice which tends to limit the absorption of the drug.

• Don't stop never take your medication without consulting a doctor, even if your symptoms have improved.

• Inform your doctor if you have new symptoms. Your treatment may be underdosed or overdose. In this specific case, never change the dose without medical advice.

• Check annually theefficiency of his treatment with his doctor. To do this, the doctor carries out a questioning, a clinical examination followed by a TSH dosage.

• Never carry outself-medication, at the risk of having an interaction with the treatment.

• Report always during a medical appointment or health examination that you are under treatment.

• Take advantage of the benefits of essential oils at the start of signs of hypothyroidism or to support your treatment, only under medical advice. Known for its toning and stimulating effects,green Myrtle essential oil has the effect of stimulating the secretion of thyroid hormones.

• Pmiss a physical activity can only be beneficial for you. Favor gentle physical activity such as walking, cycling, swimming over intense physical activities.

• Meet the French Association of Thyroid Diseases if you feel the need to better manage your illness on a daily basis.