Do you have an overactive or underactive thyroid? Inverurie nutritionist Laura Leslie has revealed the foods you need to eat and avoid.
The thyroid is a gland in your neck which produces hormones linked to your metabolism – how the body turns food into energy.
Some people can have hyperthyroidism, where it’s overactive and produces too much, and others have hypothyroidism where it produces too little.
Failing to keep it under control can cause things like anxiety, difficulty sleeping, swelling and weight changes.
The best foods for an overactive thyroid
Laura says the first port of call is to check someone’s diet to cut down the amount of iodine they’re eating.
It’s often found in seafood and sea vegetables, while some grains are also fortified with it.
“I would add brassica family foods, such as raw broccoli and raw cabbage into the diet as they can have goitrogenic (thyroid-disrupting) properties if eaten raw,” she explained.
“I would make sure there are a variety of coloured fruits and vegetables in the diet which will provide vitamins A, C, E and selenium providing an antioxidant effect.”
As hyperthyroidism can increase your metabolism, Laura also recommends keeping an eye on your overall food intake, prioritising lean meat sources, nuts, seeds and legumes.
Foods to eat and avoid with an underactive thyroid
The opposite applies to those with underactive thyroids, who need a higher intake of iodine.
This means eating more seafood and sea vegetables, and avoiding soy-based products where possible.
Laura added: “You can get sea vegetable seasoning which is lovely to season food.”
Additionally, she recommends increasing the amount of zinc in your diet through pumpkin seeds and fresh ginger.
“If it is non-immune hypothyroidism I would be looking to limit brassica family foods such as turnips, cabbage, broccoli, Brussels sprouts, kale and cauliflower,” she said.
However if you are eating them, make sure they’re properly cooked to break down any thyroid-disrupting compounds.
Do I have a thyroid problem?
Everyone experiences these health conditions differently, but Laura says there are some key symptoms to watch out for.
“For an underactive thyroid they may be fatigue, loss of energy, weight gain, decreased appetite, cold extremities, dry skin, hair loss, depression, constipation and mental disturbances,” she said.
“Typical symptoms of hyperthyroidism may be nervousness, anxiety, increased perspiration, heat intolerance, hyperactivity, weight loss and increased appetite.
“Both are very individual – and not everyone experiences the same signs and symptoms.”
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