DIET CHART FOR HYPOTHYROIDISM
INTRODUCTION
Hypothyroidism is a condition which is increasing in society rapidly and its cause according to modern science is not clear. Ayurveda believes that hypothyroidism is due to angni mandya leading to kshaya of pitta, aggravation of vata and finally dushti of kapha giving rise to metabolic symptoms like weight gain, irregular menstrual cycle in females, puffiness of face and many others. Below is a specific diet chart which is being prepared keeping in mind the kshaya, vridhi and dushti of dosha as well as dhatu.
DAILY DIET SCHEDULE
EARLY-MORNING
Drink Coriander decoction in the morning empty stomach after passing stool and brushing teeth
(*Decoction is to be made using coriander seeds powder. Add it in 200ml of water, boil it and reduce it to half. Then let the decoction cool down a bit and drink. This helps in balancing mandagni)
BREAKFAST
Veg Semolina (upma) / Broken wheat porridge (Dalia) / Vermicelli (Sewian) / Veg poha (Rice flakes) / Idli / Besan pancake (gram flour) / Stuffed Chapati / Chapati with Veg or Dal + 1 Eggs white portion
(A light and healthy breakfast is very important for balancing diminishing agni)
MID-MORNING
Fruit / Low fat Buttermilk (Takra) /Sprouts / Salad
(This helps in balancing and pacifying vitiated vata and improves digestion. It also avoids staying empty stomach for long hours)
LUNCH
Mix chapati / Plain chapati / Veg pulao / Boiled brown rice / Vegetable + Dal + Salad
(Lunch can be optional. If you didn’t have your breakfast properly then you can go for a proper meal otherwise it's completely optional. Reason being we have to give rest to our diminishing digestive agni)
EVENING
Detox tea/ Green tea / Roasted Chana / Sprouts / Rice flakes snack / Flaxseed - 1tsp
(They all can be used alternatively and has a great impact on balancing agni and pacifying aggravated vata resulting in decrease of kapha)
PRE-DINNER
Soup (Home-made)
(Best for improving digestion)
DINNER
Mix chapati / Plain chapati / Vegetable + Dal
(Light dinner is easy to digest and do not put much load on diminishing agni)
DIET INSTRUCTIONS
CEREALS
TO BE CONSUMED
Whole grains such as wheat, Barley, Oatmeal, Porridge, Brown rice, Corn, Quinoa, millets like kodo millets, finger millets, foxtail millets, Aged red rice (puran shalli chawal)
Chapati Ratio - Wheat flour (1 kg) + Gram flour (250 gm)+ barley (250 gm) + Ragi (250 gm)
(These cereals are easy to digest and do not cause endotoxin accumulation along with enhances digestive fire and pacifies vata)
TO BE AVOIDED
Whole refined flour, White breads, White rice, Soya flour, Rye, brown breads, pasta
(These all are responsible for endotoxin accumulation thus vitiating kapha)
PULSES
TO BE CONSUMED
Green gram split (moong dal), Red lentil (Masoor daal), Yellow moong gram, pigeon peas (Tuvar dal), split chana, black gram
(These all are easy to digest, do not cause accumulation of endotoxins and helps in vata anulomana)
TO BE AVOIDED
Dried and frozen pulses and soybean-based products along with kidney beans, black lentils, soybean
(They are heavy to digest and are responsible for accumulation of endotoxins)
VEGETABLES
TO BE CONSUMED
Carrot, Pumpkin, Squash, Peas, Artichokes, Lettuce, Asparagus, Spinach, Okra, Mushroom, Beet greens, Zucchini, Parsley, Potatoes, Cucumber, Onion, Fenugreek leaves, Celery, Coriander leaves, fennel leaves, Mustard green, Broccoli, Sweet potatoes
(*Potatoes must be taken in controlled quantity and all of the above mentioned vegetables are the best source of nutrition as well as help in alleviation of vata and kapha.They also stabilizes agni by balancing pitta)
TO BE AVOIDED
Bok Choy, Brussels sprouts, Cabbage, Canola, Cauliflower, Choy sum, Collard greens, Horseradish, Kale, Kohlrabi, Soya, Turnips, Red and Green chili, Frozen vegetables
(They all are responsible for vata vitiation and hence decreasing the digestive fire)
FRUITS
TO BE CONSUMED
All fruits include Grapes, Papaya, Oranges, bananas, Strawberries, apples, Dates, Kiwi, Litchi, Muskmelon, Watermelon, Guava, Pear, Blueberries, pomegranates, avocados, Raspberries, and Peaches.
(These fruits are responsible for balancing agni and pitta and do not aggravate vata or kapha)
TO BE AVOIDED
All canned and packaged fruits along with bananas
(Banana can increase the kapha hence causing aggravation of symptoms like increase in body fat etc. It can also cause diminishing of agni)
DAIRY PRODUCTS
TO BE CONSUMED
Low-fat milk (occasionally), low fat Buttermilk, Low-fat curd (0ccacionally)
(Milk products are heavy to digest so choosing low-fat products can help in accomplishing the required)
TO BE AVOIDED
Whole milk and cream, Full-fat yoghurt, Cream cheese, Condensed milk
(They all are to be avoided as they are the high source of fat hence increase kapha)
FLESH FOODS
TO BE CONSUMED
Egg white, deer, rabbit or peacock shredded meat can be consumed in soup form (mansa yusha)
(These flesh products are easy to digest and do not cause vata vitiation resulting in kapha dushti. Instead it increases digestive agni and stabilizes the unstable digestive fire)
TO BE AVOIDED
Meat (can be taken in limited amount) prawns, lobster, crab, lean beef, pork, lamb, ham, turkey, egg yolk, fish roe, sausages, mutton, salami, bacon, duck, goose, and salty sea water fish
(Theseall flesh foods are potent of causing kapha aggravation and hence can make situation more worse)
SPICES
TO BE CONSUMED
Fennel, Turmeric, Mint, Cumin, Carom, Coriander, Fenugreek, Limited salt, Black pepper, Cinnamon, cloves, ginger and garlic
(These all spices helps in vata pacification, hence prevents further kapha dushti)
TO BE AVOIDED
Red chili powder, green chillies
(They are called as vishtambhi in ayurveda and are responsible for diminishing agni)
FATS
TO BE CONSUMED
Cow ghee, Mustard oil, Olive oil, Rice bran oil
(These all oils help in agni pradeepta and hence making digestion of endotoxins)
TO BE AVOIDED
Unsaturated fats, Cream, Palm oil, Butter
(They are again responsible for diminishing digestion fire and hence causes vata vitiation and kapha dushti. It increases accumulation of endotoxins in the body)
NUTS AND DRY FRUITS
TO BE CONSUMED
Flax seed, Sunflower seeds, Chia seeds, Pumpkin seed, Hazelnuts, Hemp seeds, Brazil nuts, Macadamia nuts, Almonds (2-3)
(The nuts and dry fruits are the good source of nutrition as they provide us with various kind of micro and macro nutrients essential for body)
TO BE AVOIDED
Cashew nuts, Peanuts, Raisins, Dried nuts, Walnuts, Cotton seeds
(They decrease the digestive fire and also are responsible for kapha and vata aggravation)
DRINKS
TO BE CONSUMED
Milk, Homemade soup,Carrot juice, Wheatgrass juice, Bitter Gourd juice, Aloe Vera juice, Amla juice
(These all juices adds a good amount of fiber to the diet and hence makes digestion soothing)
TO BE AVOIDED
Alcohol, Carbonated beverages, Canned soup, Packaged soup and Canned fruit juices, Caffeinated drinks like Coffee and Tea, Soya milk
(These all are responsible for reducing agni and hence resulting in endotoxin accumulation which is one of the most common cause for hypothyroidism)
OTHER FOODS
TO BE CONSUMED
Homemade only, Honey, Jaggery
(Food made at home does not contain any kind of preservatives and is freshly prepared. Honey and jaggery do not cause kapha vitiation and also have a soothing effect on vata)
TO BE AVOIDED
All bakery products or processed, Sauces, Fruit jellies, Jams, Mayonnaise, Ice-cream, Cream soups, Dark chocolate, Butterscotch, Coconut bar, Chutneys, Fiber bars, Miso, Pickles, Junk food, Deep fried foods, Spicy foods, Too much salty food, sauces, bakery products
(These all products are to be avoided because they behave as a toxin inside of body and also diminishes the agni)
DIET TIPS
- Exercise for at least 45-60 minutes in a day. You can include running, yoga asanas, Meditation and pranayama.
- Whole fruit should be preferred to fruit juices.
- Skipping of meals should be avoided, especially the breakfast
- 2-3 Soaked Almond per day
- Water intake should be increased at least 8-10 glass regularly
- Herbal Tea - Boil ½ tsp each of fennel, coriander, cumin in cups of water till it’s reduced to half. Let it cool down and drink.
- Wake up early in the morning and avoid late night sleeping.
- Try to eat as healthy as you can and do a regular check on your weight.
- Avoid having any kind of junk food, fried oily and difficult to digest food articles.
- Keep yourself calm and physically active because a sedentary lifestyle is not an option with this condition.
(Above mentioned instructions are very important to follow as these alterations usually help in maintaining vata and kapha dosha whose vitiation is the main reason for onset of thyroid problems)
