Dash diet plan for hypothyroidism
Listonic team
Updated on Nov 1, 2024
Diet plan grocery list
Oats
Quinoa
Brown rice
Lentils
Chickpeas
Almonds
Walnuts
Spinach
Kale
Broccoli
Bell peppers
Carrots
Apples
Berries
Pears
Lean chicken breast
Turkey
Fresh fish
Olive oil
Avocado oil
Flaxseeds
Chia seeds
Greek yogurt
Skim milk
Eggs
Cottage cheese
Fresh herbs
Garlic
Onions
Mushrooms
Zucchini
Tomatoes
Cucumbers
Diet plan overview
Individuals with hypothyroidism may find the Dash diet plan for hypothyroidism beneficial as it includes nutrient-rich foods that support thyroid function. This plan is high in selenium, zinc, and iodine, which are crucial for thyroid health, found in foods like seafood, nuts, and dairy.
The diet also limits foods that can interfere with thyroid function, such as soy products and cruciferous vegetables, when eaten in large quantities. It’s a thoughtful approach to eating that can help manage thyroid-related symptoms and enhance overall well-being.
Foods to eat
Selenium-Rich Foods: Brazil nuts, tuna, and eggs to support thyroid function.
Zinc-Rich Foods: Beef, shellfish, and legumes which are vital for thyroid hormone synthesis.
High-Iodine Foods: Seaweed, dairy, and iodized salt to ensure adequate iodine intake necessary for thyroid function.
Whole Grains: Fiber-rich grains like barley, brown rice, and oats to support digestion and metabolism.
Antioxidant-Rich Fruits and Vegetables: Berries, bell peppers, and tomatoes to combat oxidative stress associated with thyroid dysfunction.
✅ Tip
Foods not to eat
Goitrogenic Foods: Raw cruciferous vegetables like broccoli, cauliflower, and kale which can interfere with thyroid hormone production when consumed in excess and uncooked.
Gluten: Wheat, barley, and rye may need to be avoided if sensitivity is noted, as they can contribute to autoimmune responses in sensitive individuals.
Soy Products: Soybeans and related products can interfere with the absorption of thyroid medication.
Excessive Fibers: Overconsumption of fiber can hinder the absorption of thyroid medication.
Highly Processed Foods: These often contain a lot of sodium and unhealthy fats, not beneficial for overall health.
Main benefits
The dash diet plan for hypothyroidism includes nutrient-rich foods that support thyroid health, such as seafood rich in iodine and selenium. It's low in goitrogens, which can interfere with thyroid function, making it ideal for managing thyroid-related symptoms. Plus, its emphasis on whole foods helps in overall metabolic health.
📊 Recommended food breakdown (Source)
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Meal plan suggestion
Day 1
- Breakfast:Oatmeal made with skim milk, topped with chia seeds, walnuts, and berries
- Lunch:Quinoa salad with chickpeas, cucumbers, tomatoes, spinach, and a dressing of olive oil and fresh herbs
- Dinner:Grilled chicken breast with steamed broccoli and brown rice
- Snack:Greek yogurt with sliced almonds and pear
Day 2
- Breakfast:Smoothie with Greek yogurt, spinach, apple, and flaxseeds
- Lunch:Lentil soup with carrots, onions, and kale, seasoned with garlic and fresh herbs
- Dinner:Baked fish with a side of quinoa and roasted bell peppers
- Snack:Cottage cheese with sliced cucumbers and fresh herbs
Day 3
- Breakfast:Scrambled eggs with mushrooms, spinach, and tomatoes
- Lunch:Turkey breast wraps with whole grain tortillas, avocado, lettuce, and tomato
- Dinner:Stir-fried brown rice with lean chicken breast, broccoli, bell peppers, and onions
- Snack:Handful of walnuts and an apple
Day 4
- Breakfast:Chia pudding made with skim milk and topped with berries
- Lunch:Salad with grilled chicken, kale, carrots, and almonds, dressed with olive oil and lemon juice
- Dinner:Lentil and vegetable stew with tomatoes, zucchini, and garlic
- Snack:Sliced pear and a handful of almonds
Day 5
- Breakfast:Cottage cheese with sliced strawberries and a sprinkle of flaxseeds
- Lunch:Baked turkey meatballs with sautéed kale and quinoa
- Dinner:Fish tacos with cabbage slaw and avocado on corn tortillas
- Snack:Raw carrots and hummus (made from chickpeas and olive oil)
Day 6
- Breakfast:Omelette with spinach, onions, and mushrooms
- Lunch:Quinoa and roasted vegetable bowl with broccoli, bell peppers, and avocado oil
- Dinner:Grilled chicken with steamed zucchini and brown rice
- Snack:Greek yogurt with chopped walnuts and honey
Day 7
- Breakfast:Pancakes made from oats and eggs, topped with fresh berries
- Lunch:Chickpea salad with cucumbers, tomatoes, onions, and a dressing of olive oil and lemon juice
- Dinner:Turkey stir-fry with mushrooms, carrots, and onions over brown rice
- Snack:Apple slices with almond butter
Want to learn more?
⚠️ Keep in mind
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Listonic team
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