What are the best foods to support thyroid function?

In the vast field of nutrition and wellness, the thyroid-friendly dietary approach shines with its holistic and preventative strategy. The importance of a balanced diet plays a key role, not only for thyroid support but also for optimal overall health. 

This article aims to unpack the fundamentals of such a diet, providing a practical route for those keen to improve their thyroid and overall health.

The 7 Fundamental Principles of a Thyroid Diet:  

1. Eat a Breakfast Rich in Protein.

Breakfast is the most important meal of the day. "Eat like a king in the morning, like a pauper in the evening!"

Start your day by consuming high-quality proteins to stimulate the production of essential neurotransmitters, such as:

- Dopamine, for memory, motivation and the feeling of well-being.

- Noradrenaline, to increase energy.

- Tryptophan, precursor of serotonin and melatonin, promoting the regulation of mood, anxiety and sleep.

It also helps to maintain the health of your gut, thus having a direct and crucial effect on the functioning of the thyroid.

Opt for eggs, fatty fish, as well as animal and/or vegetable proteins, accompanied by salads, vegetables and legumes, all topped off with a drizzle of oil rich in omega 3. 

Fat-soluble vitamins are organic compounds that dissolve in fats rather than water. This property allows them to be stored in the body's fatty tissues, making them available when needed. Fat-soluble vitamins include vitamins A, D, E and K. Their ability to be stored means that their absorption does not necessarily depend on daily intake, as they can be used when levels are low. However, excessive consumption can lead to excessive storage in the body, which can pose long-term health risks. Conversely, when consumed without fat, fat-soluble vitamins may not be properly absorbed by the body. Given their fat-soluble nature, the presence of fat in the diet is necessary to facilitate their absorption. In the absence of lipids, these vitamins can pass through the digestive system without being effectively taken up by the body, which can lead to vitamin deficiencies even when consumed adequately.

Thus, it is important to consume foods containing healthy fats to ensure optimal absorption of fat-soluble vitamins. 

2. Limit Ultra-Processed Foods.

These products, often loaded with additives, added sugars and poor in nutrients, can disrupt hormonal balanceandpromote inflammation in the body. So always opt for whole, fresh foods to minimize your exposure to potentially harmful substances.

3. Consume More than Half of Your Food in Plant Form.

Plants are rich in fiber, vitamins, minerals and antioxidants, all crucial for thyroid support and inflammation management. So incorporate plenty of vegetables, fruits, legumes and whole grains into your diet in the form of raw, dried, fermented or cooked plants. 

This diet fits perfectly with our digestive physiology and our gut microbiota, which plays a key role in our thyroid health and our overall health.

4. Opt for Foods with Low Caloric Density and High Nutritional Value.

Caloric density is the number of calories provided per gram of food. Such foods offer an abundance of nutrients for a minimum of calories, thus promoting satiety without caloric overload. Think vegetables, raw vegetables, fruits, salads, soups, etc.

5. Incorporate Foods Rich in Antioxidants.

Free radicals can damage cells, including those of the thyroid. Antioxidants help to neutralize these free radicals, thus protecting the thyroid and the body as a whole. We find antioxidants in berries and fruits, dried fruits, nuts, vegetables, fish, seafood and shellfish: bluefin tuna, salmon, sardines, mackerel, oysters, shellfish or shrimp - Drinks: green tea and coffee - Without forgetting cocoa: 1 or 2 squares of dark chocolate.

6. Prefer foods with a low glycemic index.

Rapid fluctuations in blood sugar can disrupt hormonal balance. Choosing low GI foods helps maintain stable blood sugar levels, supporting overall body and thyroid health. Here are some easy ideas to incorporate into your daily life: avocado, almonds, zucchini, tofu, broccoli, eggplant, carrot, flageolet beans, green lentils, apple, fresh apricot, seeds flax, quinoa, al dente gluten-free wholemeal pasta, wholemeal basmati rice, 70% dark chocolate.

7. Balance Dietary Fats.

A healthy balance of dietary fat is key to reducing inflammation, which has a direct effect on thyroid function. So choose foods containing healthy, quality fats. For Omega 9, think about olive oil, rapeseed oil, walnut oil (take care of the quality of your oil), hazelnuts, almonds, peanuts, macadamia nuts, with Brazil nuts, avocado, cocoa butter, herring fillets, fish oil, bacon, and others.

For Omega 3, you will find a sufficient quantity to cover your daily needs for omega 3 fatty acids (EPA and DHA) in fatty fish such as herring, salmon, sardines, mackerel, trout, etc.

Finally, Omega 6 type fats are found in foods of plant origin such as nuts, safflower and sunflower oils, seeds, but also in eggs, fish and poultry.

Foods to Avoid:

1. Products containing Gluten and Dairy

I.e. all products made from wheat, rye, barley, oats, kamut and spelt. These products may be pro-inflammatory for some people, exacerbating thyroid-related symptoms. Favor fresh foods, vegetables, legumes, buckwheat, etc.

2. “Light” products

Aspartame and other artificial sweeteners can negatively impact metabolic health and promote inflammation. Opt for healthy drinks like water, green, black or white tea, herbal teas, coconut water, kombucha, vegetable juices, etc. 

By adopting these principles, you are not only supporting your thyroid health but also contributing to your overall well-being. A carefully crafted diet is a solid foundation for a vibrant and energetic life, keeping you feeling absolutely your best.

• Sources :
• https://www.lanutrition.fr, conseils du Dr Resimont, cours de nutrithérapie Cerden
• https://www.docteur-resimont.be article par Nikki Verbreyt – Coach en Nutrition