What is the Thyroid?
The thyroid is a small, butterfly-shaped gland located in the front of your neck. It might be small, but it plays a huge role in your health. It produces hormones—T3 (triiodothyronine) and T4 (thyroxine)—that control metabolism, energy, temperature, and heart rate.
When Your Thyroid Isn’t Working Right
- Hypothyroidism: Not enough thyroid hormone
- Hyperthyroidism: Too much thyroid hormone
- Hashimoto’s Thyroiditis: Autoimmune attack on thyroid
- Goiter or nodules in the gland
Why Diet Matters for Thyroid
Diet isn’t a cure, but it helps your thyroid function better, supports medication, and boosts energy.
Best Nutrients:
- Iodine: Seaweed, salt, fish
- Selenium: Brazil nuts, grains, fish
- Zinc: Lentils, seeds, eggs
- Iron: Greens, legumes, whole grains
- Vitamin D: Sunlight, mushrooms
- Omega-3: Walnuts, flaxseeds, fish
Foods to Avoid
- Goitrogens: Cabbage, broccoli, soy
- Processed Foods: High sodium, sugar
- Gluten: May trigger autoimmunity
- Alcohol/Caffeine: Reduces medicine absorption
When & How to Eat
- Take medicine on empty stomach (30–60 mins before breakfast)
- Wait 30 mins before tea/coffee
- Eat every 3–4 hours
- Eat fiber-rich food
- Drink 2.5–3 L water daily
Lifestyle Tips
- 7–8 hrs of sleep
- Walk, yoga, strength workouts
- Reduce stress
- Check TSH, T3, T4, antibodies regularly
Sample Indian Thyroid Meal Plan
| Time | Meal |
|---|---|
| 6:30 AM | Thyroid tablet + warm water |
| 8:00 AM | Walnuts + Brazil nut + methi water |
| 9:00 AM | Moong chilla + green tea |
| 11:30 AM | 1 fruit (banana/papaya) |
| 1:30 PM | Multigrain roti + dal + salad |
| 4:30 PM | Makhana or murmura + herbal tea |
| 7:30 PM | Millet khichdi + veggies + buttermilk |
| 9:00 PM | Chamomile tea or turmeric water |
Final Thoughts
Thyroid issues are manageable. With the right diet, habits, and medicine timing, you can take charge of your health. Confused? Let Fit Bridge help.