Did you know around 42 million people in India suffer from thyroid dysfunction? Indian epidemiological study shows that 1 in every 10 people suffer from thyroid dysfunction. According to study in Cochin, the prevalence of hypothyroidism ranges from 3.9 – 9.4 % in the population. here is a detailed Indian diet plan for hypothyroidism.
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India is the most culturally rich country in the world. The famous philosopher Sri Sri Ravi Shankarji quotes “India is home to 7 unparalleled traditions namely – spirituality, Ayurveda, music, fabric and attire, information technology, tourism and last but not the least food”. As we always say “food for soul”. We are what we eat. But have we ever thought about whether what we are eating is correct or sufficient for our body? With modernization of the world, we are losing the true essence of food. Too much modification in diet may lead to certain deficiencies in the body.
Hypothyroidism in India at a Glance
The first image that we see when we hear “hypothyroidism” is of women in her later stages of life. But in reality, anyone and everyone are prone to this metabolic disorder. Although, women are 3 times more prone to this condition. Various factors contributing to thyroid dysfunction are living in or around mountainous regions, high consumption of goitrogens (Foods interfering in thyroid gland function) and genetic factors or lifestyle factors.
In India it is more prevalent because of low iodine content in soil, rampant use of pesticides for food preservation, contaminated drinking water and non-degradable industrial wastes. Indian diets are predominantly cereal based yet quite varied. The areas with staple cereal as cassava or refined cereals also show high incidence of hypothyroidism.
Hypothyroidism slows down the body’s metabolism. This causes a worrisome weight gain as a major side-effect for an individual.Constipation, hair loss, dry skin, fatigue and changes in menstrual cycle are its other accompanying side effects.
Read some more Tips on diet and hypothyroidism .
Diet can be the first line of defense to tackle hypothyroidism. As our moto says why worry when we can plan.
Foods to incorporate in Indian Diet Plan for Hypothyroidism
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Cereals
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Consume up to 7 to 9 servings of cereals (1 serving = 30 gms raw) throughout the day. Whole grains should be selected over refined cereals. Fiber rich whole grains relieve from constipation and aids in weight loss. Opt for the following cereals.
Oats: Porridge, upma or pancakes.
Quinoa: Salad, quinoa missi roti or upma.
Rice: Brown rice and black rice.
Millets: Bajra and jowar roti or mix flour thalipeeth.
Whole Wheat and Broken Wheat: chapatis or khakras, broken wheat upma or daliya with milk.
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Dals and Pulses:
Considered as a power packed energy giving food group. Dals and pulses are rich in proteins, fibre, phyto nutrients and antioxidants and low in fat.The high protein content helps in regulation of thyroid hormone, reducing fatigue and benefiting with weight reduction. Recommendation is up to 2 -3 servings/day (1 serving = 30 gms raw). Variety of dals and pulses like moong, moth beans, chawli, rajma, chickpea, channa, kidney beans etc can be included.
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Nuts and oil seeds
Omega 3 rich nuts namely walnuts, helps in reducing the body stress, boosts immunity and maintains integrity of brain cells. Nuts such as Brazil nuts are rich in selenium, which helps in thyroid gland stimulation and action.Restrict the nuts to only 2 – 3 nuts /day as they are high in fat content.
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Milk and Milk Products
Calcium and proteins rich milk and milk products form an integral part of Indian diet plan for Hypothyroidism as they help in functionality of thyroid gland. Calcium maintains the muscle activity while proteins help in transport of thyroid hormone throughout the body. Vitamin D present in milk keeps the hormone pathway in check.
Select low fat milk, curd, buttermilk or paneer up to 2 -3 servings / day (1 serving = 150 ml of cow’s milk).
- Vegetables & Fruits
Antioxidant rich variety of fruits and vegetables, reduce body’s stress and also maintain skin health. It boosts immunity, otherwise compromised in hypothyroidism. Have at least 5 -6 servings/day(1 serving = 100 gms raw) of colorful vegetables and fruits. Try various forms like detox water, salads, soups, juices, boiled, stewed or grilled veggies. you will find some interesting recipes on dietburrp
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Fish
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Non vegetarians have an added benefit of including omega 3 rich fish in the diet. Best catch is a low fat non fried fish (salmon, tuna or sardine) up to 1 serving (100 gms) daily. Fish oil reduces inflammation caused by hypothyroidism, improves cognitive health and builds immunity.
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Iodized Salt
One of the best remedy is to use iodized salt in diet as it has almost 30 % daily required iodine per gram of salt.
Foods to Avoid in Indian Diet Plan for Hypothyroidism
Goitrogens are the foods that hinder the thyroid gland activity and absorption of iodine from the blood. These include
- Cruciferous family vegetables – cauliflower, cabbage , kale and broccoli
- Beans – soybeans , lima beans
- Root vegetable -sweet potato
Heating or cooking destroys the goitrogenic property of these foods. Thus, seldom use of these foods in cooked form is not harmful for the body.
Highcalorie foods, refined and processed foods, desserts and chocolates reduce the iodine absorption from the thyroid medicines. This further damages the thyroid gland function. Such foods also aggravate the major side effect of weight gain.
Over consumption of tea coffee or alcohol interferes with the effective functioning of thyroid gland.
Indian Diet Plan for Hypothyroidism (weight loss):
Early Morning – 1 glass warm water with lemon + your thyroid medicinesBreakfast: 1 Cup Oats upma OR 2 egg white omlette with lots of capsicum OR Vermicilly upama with veggies -1 bowl
Mid-Morning: 1 medium sized Orange / Green or red Apple / 1 cup Grapefruit / 1 cup water melon
Lunch: 1 cup Salad (excluding cruciferous vegetables)
+ 1 Cup brown rice / broken wheat daliya / 2 small phulka ( fat less )
+ Vegetable 1 Cup
+ 1 Cup Dal
+ 1 cup curd or 50 gms Fish (not fried) or 50 gms chicken
Post Lunch : 1 glass butter milk / 1 cup green tea + 15 mins walking
Evening snack: 1 cup green tea + 2 – 3 walnuts or brazil nuts
Late evening: 1 cup vegetable soup (not strained)
Dinner: 1 cup Salad (excluding cruciferous vegetables)
+ 2 fatless bajra or jowari roti or 2 thalipeeth ( Mix Flour roti )
+ 1 Cup cooked bottle gourd / ridge gourd / carrot vegetable
+ 1 cup curd
Post Dinner : 1 cup warm water with lemon + 15 mins walking
This sample Indian diet plan for hypothyroidism will help you take your first step towards weight loss and health. after following this diet for a month , you can move ob to change your diet plan to further lose weight .
some of these diet plans will be of help to you:
Thus, it is important to increase the awareness about this disorder among the people. The key is to understand that diet also plays a vital role along with medications and exercise. With little modification in the diet, one can achieve the metabolic balance in the body for optimum functioning. Hope this Indian diet plan for hypothyroidism helps you in losing weight and attaining your health goal .
Hii Mam,
I’m Vaishnavi, 27yrs old, I’m suffering from Hypothyroid since 5yrs,
My height is 5.5incs and weigh 100kgs , i’m pure vegetarian and My TSH Level is 14. And i have serious periods issues, I’m unable to conceive at this moment..
Please help me out to lose weight atleast 10 kgs per month.. plssssss
Hi Vaishnavi ,
i can plan a diet for you to help you lose weight check this – https://www.dietburrp.com/diet-services/
Hey mam myself khushboo Vanjani m 20 yrs old I have hypothyroid since 16 age and my weight is 65 but I have body fat and I have abnormal thyroid gland m taking medicine of 75 mg den also I m facing many prob of body pain and many more plz mam suggest me something fr healthy diet plan..
Hi Khushboo , are you working out ? exercise is the best way . along with the diet [plan mentioned above .
APRIL 8, 2018 AT 6:11 PM
Hii Mam,
I’m sayali, 30yrs old, I’m suffering from Hypothyroid since 5yrs,
My height is 5.3incs and weigh 74kgs , i’m pure vegetarian
Please help me out to lose weight atleast 10 kgs per month.. plssssss
Hi Sayali ,
You can folow the diet plan given above or check this – https://www.dietburrp.com/diet-services/
Hii Mam,
I’m sayali, 30yrs old, I’m suffering from Hypothyroid since 5yrs,
My height is 5.3incs and weigh 74kgs , i’m pure vegetarian
Please help me out to lose weight atleast 10 kgs
Hi Mam ,
I am Rubini 26 years old my height is 5.6inch and my weight is 86kg . I have irregular periods and doctor advised me to take thyroid test and to be found I have hypothyroidism . Tsh level is 12.5 . I’m unable to survive my weight so please help me to reduce my weight . Suggest me to take proper diet. And I’m going for walking . And from today I’m going to start taking the thyroid tablets. Normally I’m taking two wheat chapati in morning and green tea then afternoon a cup of rice with more vegetables evening a cup of green tea at night two chapati. This is the diet I’m following but I’m not sure am I following a correct diet . Please guide me.
Hi Rubini ,
there is a lot more to diet … you can follow the above mentioned diet plan . t his will help you in controlling your thyroid levels as well as to lose weight . and while you are at it , if the irregular cycles dont imporve , you should go to your gyneac for a check up . it could be suggestive of hormonal disorders like pcod . and this can be reversed by taking immediate action . if it gets diagnosed in time .
Hello,
I m shipra, I m suffering from hypothyroidism. And my tsh level is normal but continues wt gain. And loss of hair and always feeling like fatigue.. I m working women. Teaching in college. My Mc is not regular. My height is 5.6. Now my is 67…please suggest me what we do…
Hi Shipra,
Hi Shipra , all these problems are due to thyroid hormones , and are seen in all hypothyroid patients . you can follow the diet plan mentioned above and also workout for 45 mins in a day . diet and exercises in combination are the best way to keep your thyroid hormone in control.
Hello mam, I am yutika n m 26 . I was diagnosed with hypothyroidism 4 years ago n started homeo medicine like thyroidinium 200 n within one month my Tsh level came down ..I started yoga and experienced noticeable control in the tsh level n stopped the medicines within 3 months..Now also my TSH hasn’t come in range ..It’s 7.7 now n I have hair loss for ages now with fatigues…Does a good diet prevent tsh from rising or we need to do other exercises as well
Hi Yuthika ,
a good diet , exercises and medicines in combination work towards getting your thyroid hormones under normal levels. are you taking any tablet or no . if no , you really need to start taking it again . check with your doctor at the earluest
Hello Mam,
I am 49 years old. My height is 5.3″. My weight is 78+ kg. and previously it was 65-67.
Recently I put on 12-13 kilo weight in a period of 6-8 months. As doctor suggest some test i.e. KFT, Vit D, Blood test and thyroid. My Vit D is 50, Haemoglobin 12.5 and my TSH level is 4.55. Doctor said me to wait few days and go for my thyroid test again. But I felt that my weight has been increasing. I am vegetarian. Kindly advise that above diet will help me in loosing my weight.
Hi Anita ,
Yes you can follow the above mentioned diet plan . this will help you in losing weight espite of your thyroid levels . dont worry .. and while we are at it , make sure you also workout for atleast 45 mins everyday . a simple walk should be sufficient too.
Hello, I am 28yrs and have been diagnosed of Hypothyroidism since past 4 years. My height is 5’7″ and weight is 85kgs. I am a lactating mother and my thyroid levels are fluctuating. I need to lose atleast 20kgs to gain a healthy weight. I am working with my throidspecialist to get my thyroid levels to normal. But, it would also be helpful if you could suggest a good diet plan to lose weight.
Hi Shweta ,
You can either follow the diet plan mentioned above , or subscribe to our diet services , where we can plan a personalized diet chart for you based on your timings , food habits , and medical issues . check this page – https://www.dietburrp.com/diet-services/
Hi , I m 34 year old and i m breastfeeding to my 6 month old baby and i have hypothyroid last 2 years….how to loss my weight ? I m 63 kg and my height is 5 1″…i started my pregnancy 45 kg….i eat healthy diet and i taking levothyroxine 75 mcg
Hi deepika ,
check this – https://www.dietburrp.com/how-to-lose-pregnancy-weight/
hii ma’am,
I am Akanksha i am suffering from thyroid since i was 12 yrs old . I am taking thyroxine of 75 mg .I am getting fatigued day by day I am pure vegetarian. I want to cure this disease foreve Please please help me mam please suggest me something
Hi Akansha ,
what is your current age , height and weight ?
if you want me to plan a diet chart for you based on your timings , lfestyle and food habits , check this – https://www.dietburrp.com/diet-services/
Hi I’m Rutuparna I’m 15 yrs old And I’ m a hypothyroid patient with 118 kg can you please tell me that what diet I should follow to lose weight. But I am having regular periods
Hi Rutu ,
firsty , start walking for 45 mins every morning . this is a mustttttt follow part . and along with this , follow the diet plan mentioned here – https://www.dietburrp.com/indian-diet-plan-for-weight-loss/ i asure you that ypu will lose weight .
I’m Rupali, 29yrs old, I’m suffering from Hypothyroid since 5yrs,
My height is 5.3incs and weigh 60kgs. My TSH Level is 7.3 although after taking.I am taking thyroxine of 75 mg .I am getting fatigued day by day,I m working women
Also, I am working with my thyroid specialist to get my thyroid levels to normal.
And i have serious periods issues, I’m unable to conceive at this moment.please suggest me what we do…
Hi Rupali ,
well managing thyroid is possible with 3 factors . 1 medicines , which you are already working on . 2 nd exercises , and 3 rd diet . make exercises a regular part of your routine . the tiredness is due to thyroid , it will get better .. hope you have checked your heamoglobin levels as well. the tired feeling could be due to that as well. so you need to know the aspects you need to work on your diet .. it should be low calorie , moderate protein , low carb , and high in fiber . if hb is low , you need to intake a handsome amount of iron as well.
if you wish , we can plan your detailed diet and exercises routine . check this page – https://www.dietburrp.com/diet-services/
DEAR MAM
I SEEN U R DIET PLAN SUGGESTION PLEASE SUGGEST ME ALSO MY AGE 32 WIGHT 50 KG , I’m suffering from Hypothyroid since 1.5 yrs, I TAKING MEDICINE ELTROXIN 25 2 TAB DAILY, I M VEG SO PLEASE SUGGEST ME VEG I M WORKING IN FMCG COMPANY AS A SALES HEAD SO 9 TO 7 PM MOST ARE MY TIME GONE TO ONE SEATING PLACE.
Hi Asha ,
you havent mentioned your height , so i dunno if your weight is ok for your height or not , but 50 is a good number and it should be more or less near normal . for tips on hypothyroid diet , check the write up mentioned above , it has every thing that you need to know .