Nutritional Strategies for Thyroid and Gut Health
Jun 21, 2022
Did you know there is a connection between your gut health and your thyroid health?
The healthy foods we eat for our gut are also the healthy foods we should eat for our thyroid.
The thyroid's primary role is to produce hormones that regulate the body's metabolism - how your body uses energy. It also plays an important role in other functions of the body including blood pressure regulation, body temperature, immune function, sleep patterns, just to name a few.
Hypothyroidism is the most common thyroid malfunction. Hypothyroidism is when the body does not produce enough T3 and T4 hormones. This can cause the metabolism to slow down and can cause constipation, weight gain, or slow heart rate.
A leaky or unhealthy gut can weaken thyroid function, so it's important to improve your gut health, which in turn improves your thyroid health.
Here are a list of four general dietary guidelines that can support a healthy thyroid:
Choose the right type and amount of carbohydrates - moderation is key when it comes to consuming carbohydrates. Too much or too little can be problematic. Generally a macronutrient ratio of 20-25% of a person's diet should come from carbohydrates. It's best to get your carbohydrates from foods like fruits, vegetables and whole grains. Studies have shown that a gluten free diet can help some individuals with thyroid issues.
Eat a diet rich in minerals - the thyroid is dependent on iodine and selenium. A deficiency in one or both of these can cause thyroid issues. It's recommended to obtain these minerals from the diet, rather than through supplementation. Iodine can be found in sea vegetables, eggs and wild-caught fish like salmon. Selenium can be found in Brazil nuts (no more than 2 per day), mushrooms, chia seeds, and organic red meat.
Load up on fresh vegetables - It's best to eat cruciferous vegetables in moderation and cooked, rather than raw.
Support the gut with fermented foods - try adding a tablespoon or two of sauerkraut or kimchi to meals each day. Kombucha and kefir are fermented beverages loaded with healthy bacteria that support gut health.
Introducing one or more of these strategies will help to support a healthy thyroid and a healthy gut. Let me know which ones you try.
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