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. This diet plan for thyroid and weight loss will solve all your problem.
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India is the most culturally rich country in the world. Our famous Indian 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, It is home to food ”. 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 many modifications 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. Where as 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 and rampant use of pesticides for food preservation. Contaminated drinking water and non-degradable industrial wastes also increase the possibilities of hypothyroid. Indian diets are predominantly cereal based yet they are quite varied. The areas with staple cereals as 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:
This food group is considered as a power packed energy giving food group. Dals and pulses are not only rich in proteins and fibre, but also rich in phyto nutrients and antioxidants. They are low in fat. The high protein content helps in regulation of thyroid hormone and in reducing fatigue. They also help in 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 like walnuts and flax seeds helps in reducing the body stress and boosts immunity. They also help to maintain 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 of colorful vegetables and fruits. 1 serving = 100 gms raw. Try various forms like detox water, salads, soups, juices and 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 not only reduces inflammation caused by hypothyroidism, but also improves cognitive health and builds immunity.
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Iodized Salt
One of the best remedy is to use iodized salt in diet. Iodized salt 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.
- Cruciferous family vegetables – cauliflower, cabbage , kale and broccoli.
- Beans – soybeans and 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.
High calorie 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 ( Diet plan for thyroid and weight loss):
Early Morning – 1 glass warm water with lemon + your thyroid medicine.
Breakfast: 1 Cup Oats upma OR 2 egg white omelette with lots of capsicum OR Vermicilly upama with veggies -1 bowl.
+ Ginger and lemon tea ( do not add milk) – 1 cup
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) OR Bone Broth – 1 cup .
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.
Bed Time – 1 cup Turmeric tea ( Boil water , add 1 full tsp of turmeric in it, 1/4 th tsp black pepper powder, and 1/4th tsp virgin coconut oil. ) This turmeric tea is excellent to activate your thyroid gland to produce more thyroid hormone. Regular intake can also help you get rid of the medicines, if you are newly detected.
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 on 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.
Hello madam
My wife is suffering from hypothyroidism her TSH level is 9.4 , height 5.3″ weight 85 kg. Her age 30 year. Doctor prescribed 20mg. we need another child , please Madam suggest us what to do.
Hi Kalingta,
Dont worry , she is 30 , and hence you can give her 1 year t start living a healthy lifestyle and eat and workout with weight loss goal , and then you should plan for the baby , so that you can enjoy a healthy and complication free pregnancy. There is no point in rushing at the cost of your wife’s hea;th. But she has to be dedicated and work hard towards her health.
Hi mam,
I have hypothyroidism since 15 yrs, taking thyroid medicine (125 mcg). My age is 29 and my height is 5’ and weight is 105 now. I was 85 kgs before Pregnency in 2016 and my weight didn’t reduced afterwards. I am Non-vegeterian & not so foody. So i want a diet plan to reduce weight mam
Hi mam,
I have hypothyroidism since 15 yrs, taking thyroid medicine (125 mcg). My age is 29 and my height is 5’ and weight is 105 now. I was 85 kgs before Pregnency in 2016 and my weight didn’t reduced afterwards. I am Non-vegeterian & not so foody. So i want a diet plan to reduce weight atleast 30kg
Hi Silpi ,
You can start by following the diet plan mentioned above . along with 45 mins of daily workout. this will help you in losing good weight.
Hi Payal,
Firstly thank you so much for such useful information shared. I am Hema 32 yrs weight 87 kgs. I have hypothyroid as I am single mom stress and tensions have become part of my day. However I was prescribed earlier 50mcg of eltroxin tablet everyday mrng. Trying some natural methods almost a month I gave up on thyroid tablet on my own.But felt a bit more swelling around my neck or some uneasiness when I did blood test and T3 80.36 Ng/dl ,T4 5.01 ug/dl ,TSH 9.40 mIU/ml after which doctor prescribed 75mcg of eltroxin now. Kindly advise me is it some thing serious with me. What are the foods that I should avoid. As there are so many different suggestions online. Few say groundnuts should be consumed few say groundnuts can be taken.firstly iwant to reduce my weight and cure or atlst reduce my thyroid effect.i have pcod as well.but my periods are regular now. As I followed few home remedies. Pls advise me on this Payal.GOd bless you. With love , hema
Hi Hema ,
Thank you for reading at dietburrp. I UNDERSTAND YOUR CONCERN. The thing is , there is nothing wrong in taking thyroid medications. please dont stop iit on your own , this will further complicate the hormonal status and things will go out of ou hands . It is always best to continue medicines along with home remedies . and keep a constant check on your thyroid levels so you know if those remedies are really helping you in any way.
also the diet mentioned above with the remedies is really worth a try . you can try it for a weekand check how it works for you , if noit , we can work out a personalized diet chart for you this will be planned based on your timings , personal food preferences and choices and cuisine.
Hi mam,
I am 30 yrs and my TSH is showing as 5.11 will it will fine if I control with diet or I need to use thyronom medicine.I am still thinking of having one more kid please suggest
Hi Vidya ,
Its only border line , you will need continous monitoring to make sure things dont go out of your hand. meanwhile follow the diet plan mentioned above and make sure you workout every day to keep up the metabolism. if the TSH does not come in normal range , best thing would be to start with medicine.
Hi
My tsh is 7 t3 nd t4 is normal. My height is 5.age 33.And I have auto immune hemolytic Anemia.
What should I do. Please suggest
Hi Payal
Its Arpana Arya. I have hypothyroidism since 12 yrs & now i m on 100 mcg on regular basis. My height is 5.2” & weight 62.8kg or sometimes 63kg. Please suggest me a vegetarian diet plan to loose weight. I need to loose 6-7kgs atleast.
Thanks
Thank you for reading at Dietburrp. Walking or exercising for 45 mins everyday will help you in a good way to lose weight. along with the exercise you also need follow a healthy regime. You can find some basic and important tips for weight loss in this article here – http://www.dietburrp.com/top-10-weight-loss-tips/ if you want me to analyse your regime and plan a diet plan personalized for you, please see this page. – http://www.dietburrp.com/diet-services/
Or You can try following the diet plan mentioned above in the article.- http://www.dietburrp.com/indian-diet-plan-for-weight-loss/ this is a general 1200 calorie diet plan and has helped many. it may be of help to you as well.
Great tips for Hypothyroidism and thanks for sharing this valuable tips.
HI MADAM,
I WAS JUST RECENTLY DIAGONISED WITH HYPOTHYROIDISM. AS I CAN SEE MOST OF THEM ARE WOMEN. I’M A MAN DIAGONISED WITH IT, SHALL I TAKE THE SAME DIET PLAN AS PRESCRIBED ABOVE? AND I’M PUTING ON A LOT OF WEIGHT AS MINE IS A DESK JOB WITH ROTATIONAL SHIFTS. THANKS
Hi Kaarthik,
Yes . dont worry . the diet and diet tips are same for all.
I’m 8 weeks pregnant and have TSH 6.5 but T3 and T4 are normal. Never had high TSH before. I’m talking 50mg. And I have a long history of PCOD. Being pregnant can I take the turmeric tea?
Hi Prasanthi ,
Yes you can take turmeric tea . jut have a milder flavour , so reduce the quantity of spices mentioned .
Hi,
I am suffering from hypothyroidism since last 13 years. I am on thyroxine 50 mcg and 75 mcg alternate days. I am 5’2” and weigh 70.3 Kg. I come to 65 kg’s if lead a healthy lifestyle but gain as soon as I overlook. Kindly suggest some more tips to reduce. I want to come back to 55Kg’s but fail half way.
Hi Jaya ,
Try to change the type of foods you eat and the timings , even this will help you in losing good weight.
Hi,
I am suffering from Thyroid since last one month and my TSH came up 17.52 in the month of November, 2018. I started taking Thyronorm 75 mcg as prescribed by the Doctor and also took some medicine to regulate my Prolactin level which was around 44 units (non-pregnant). I have started a workout schedule since November which includes 1 hour of walking followed by 15 minutes of regular exercise. I have already lost 3 kg of weight and am planning to have a baby asap. Can you please suggest me some changes that can help me in getting rid of PCOD and regulate my periods since I am really trying hard to conceive.