The Best Diet for Hypothyroidism - Part Two
Part 2 - Feasting on Foods that promote healing!
So here it is, the top foods that brought my thyroid back to life (or back to normal levels). These took some time to implement, so don't overwhelm yourself trying to do them all at once. Integrate everything gradually and with gentleness.
Why I chose this diet:
Based on the research I did, all the evidence pointed to the thyroid gland requiring the right fatty acids to pump out adequate amounts of hormones.
The best diet for hypothyroidism is the pescatarian diet.
So let's break this down.
1) FISH, FISH, FISH! (& other seafoods).
Yup, the secret ingredient to healing is FISH. It's that simple (well... almost).
Your thyroid will love the fatty acids that are found in fish (and other seafoods). When I was in the midst of healing, I ate fish (mostly salmon) 4 times a week, and the rest of the week I ate shrimp or organic tofu. Fish changed my thyroid and my hair (my hair changed completely, it became healthier, fuller, and shinier!).
But not all fish are created equal, so let's break this down further:
My choice of fish was always wild caught, hormone free, salmon. I can't even tell you how much salmon I've consumed over the years of healing - probably a boat full!
Other weekly fish I ate were: sardines, mackerel, tilapia, trout, and salmon.
Monthly fish I ate were: ahi ahi tuna, bass, yellowtail, and others. Why is there a difference between monthly and weekly? Because of the mercury levels in certain types of fish (click here for levels of mercury). The top half of the page are fish you can eat every day, the lower-middle part are fish you can eat twice per month, and the bottom fish should be eaten with caution - because who needs to eat shark anyway?
Shrimp is an easy and quick way to incorporate more seafood into your diet: I put it in salads, in soups - I love shrimp!
Let's get into the do's and don'ts of fish:
DO get fresh, wild-caught, fish. Why wild caught? Because those fish are not farmed, the fish weren't fed hormones, and no additives were added to enhance the color of the fish. Wild caught = organic.
DO make your own seasoning. Google if necessary (garlic, olive oil and salt does it for me).
DO bake your fish - if you're like me and can't stand fried fish.
DO shop in the fish section of the grocery store (sometimes they sell meat there too). They might have a good deal going, and not everything you buy needs to be frozen. You can also build a relationship with the butcher, and they can inform you when the shipment of fresh fish comes in. Brownie points for grocery stores that take your number and call you when a fish you want gets delivered.
DON'T judge fish by its color.
DON'T BUY PRE-SEASONED FISH - you don't know what is in the seasoning, and producers sometimes do not even list those ingredients. You've see these in boxed packages in the frozen aisle, and they usually say "blackened garlic clove salmon" - leave them in the aisle, you can make your own seasoning!
Don't buy fish or seafood with batter - we're trying to get away from processed foods, and seafood with batter is processed food. You just want the raw fillet, or the whole fish.
2) Go NUTS!
Almonds, hazelnuts, pine nuts, peanuts, macadamia nuts, brazil nuts - does the glorious list ever end? I am so happy that it's long, and has many flavor (and pricing) options! Nuts are wonderous in their fat, fiber, and protein components. Remember how we talked about good fat? Well, nuts are pretty great for the good fat that our thyroids need.
Top nuts to go for: Almonds, pistachios, walnuts, cashews, pecans, macadamias, and Brazil nuts. Brazil nuts are especially good for thyroid disorders because they're rich in selenium.
How I do it: I use nuts as a salad topper, or a snack (good chip substitute!). They're crunchy, and the fat found in them satiates your hunger!
Price points: Yes, nuts are notoriously expensive! I would mix them for a more budget friendly outcome, meaning - take a bowl, and add nuts in a ratio: 60% pistachios, 20% almonds, 10% peanuts, 5% macadamias, and 5% Brazil nuts. This will also help you to not *over consume* on high fat nuts like the macadamia and the Brazil nuts. Don't be eating a handful of Brazil nuts - stick to 2-3 Brazil nuts daily, ya hungry squirrel!
I am on a pine nut kick, have you tried pine nuts? They're delicious!
GET SEEDY, TOO! I will also categorize seeds into this column. Seeds are just as good for you - pumpkin seeds, sesame seeds (good for poops), hemp seeds, chia seeds, flaxseed, and sunflower seeds!
Flavoring - nope. Do not go for seeds/nuts that are "honey roasted", salted, or any other additional flavorings that the company adds. This takes away from the good that you're trying to do to your body, and it adds more chemicals to your food. Eat your food purely.
3) Cruciferous vegetables - the Jesus of vegetables!
Load up on your greens! Especially your cruciferous greens! Some of my favorite cruciferous veggies are: cauliflower, broccoli, brussel sprouts, bok choy, arugula, cabbage, and radishes. Let's talk cruciferous:
Why are they called cruciferous? Understanding “cruciferous” is the etymology of the word itself. The word comes from the word “cross,” because the 4-petaled flowers have the appearance of a cross (the veggies come from a 4 petal flower resembling a cross - hence being the Jesus of veggies).
Cruciferous vegetables also are rich in fiber and low in calories, a combination that will help you feel full and satisfied without overeating.
Iodine warning - compounds in these vegetables called thiocyanates can interfere with the body's ability to absorb iodine (if eaten in copious amounts).
How I do it: I love steaming my veggies. I like to eat them in the purest form, only adding iodized salt if needed. Another way is to saute them in a pan using medium heat with olive oil.
Tummy time: When I implemented these vegetables, my stomach had a hard time. I've never had a habit of eating broccoli, so my stomach would bloat and extend. It was really uncomfortable for the first 4 - 6 months, but after that my gut adjusted and started to produce enough acids and enzymes to break down all the broccoli I eat. I now eat broccoli weekly, and it's my favorite vegetable.
4) For the love of Grains!
Not all grains are created equal. It's important to choose grains that will not only satiate but also have superior nutritional value. Bread that I kept throughout this process was Ezekiel bread (no raisins), found in the freezer section of almost all grocery stores. I'm not hating on bread, but unless you know all the contents that go into the bread and are sure that no ingredients were compromised, I wouldn't do it. Some of the grains I went for:
Quinoa
Buckwheat
Brown rice
Oats
Farrow
I also did Spinach pasta, gnocchi, and couscous when I got tired of the rest.
Needless to say, none of these came in a microwavable satchel. I bought these in bulk whole grains, and boiled them on the stove. Don't buy quick 2 minute easy grains. They are not natural, and a chemical process was involved to get them into that easy state. Put in the work because every effort is a step towards healing. Try to buy organic grains when you can.
More tips:
Portion ratio: 40% lean protein (fish), 30% veggies, 30% grains. This is a workable ratio, I did 40/40/20.
To save time, I meal prepped and cooked for the entire week. I separated all my dinners and lunches. It saved me so much time, and kept me on track!
I know that buying organic is a luxury. I've had financial difficulties in my life, and I know what it's like to make a dollar stretch! I prioritized spending on organic meats and dairy. If I couldn't afford it, I would buy less or none at all. To me, buying inorganic meat is probably the biggest detriment to my health. The bi-product of animals is diary, and again, if I couldn't have organic I wouldn't buy it, or I would cut down. When buying vegetables, I would focus on buying organic with the dirty dozen (these fruits and veggies have a higher stake in being soaked in pesticides). The rest of veggies I would buy inorganic (i.e., avocados). Last would be grains: If I could afford to be organic I would buy, and if not, that was okay.
Seek purity whenever you can, food tastes great without anything - trust me! Your taste buds may need to adjust, but they *will* adjust.
This isn't supposed to feel like a punishment, or a long list of do's and don'ts. Have fun with your meals and enjoy them!
I've loved answering all of your emails and Instagram messages so far - keep 'em coming!
Do you think you'll try to eat more of these foods? Let me know!
