For many young women and adolescents, a thyroid imbalance can feel like a sudden and surprising diagnosis. Symptoms like fatigue, mood swings, irregular periods, and unexplained weight gain are frequently misattributed to stress or modern lifestyle choices—until blood tests reveal a deeper hormonal issue. What often goes unnoticed is the significant, and sometimes subtle, role that diet plays in maintaining thyroid health.
The Nutritional Link
According to Shruti K Bhardwaj, Chief Clinical Nutritionist at Zydus Hospitals, Thaltej, Ahmedabad, “The thyroid gland is deeply dependent on specific nutrients to function optimally. Even with medication, if the diet lacks these nutrients, hormone balance might not be fully restored.”
While iodine is commonly associated with thyroid function, Bhardwaj points out that excess iodine—particularly from unregulated supplements or overconsumption of iodised salt in processed foods—can sometimes exacerbate thyroid conditions. This becomes particularly relevant for young women who are trying to lose weight or following restrictive, trendy diets that ignore balanced nutrient intake.
The Power of Zinc and Selenium
Bhardwaj stresses the importance of lesser-known but vital minerals like zinc and selenium in thyroid health. “These nutrients are essential for converting thyroid hormones into their active form. Unfortunately, they’re often missing in day-to-day diets, especially those high in processed foods or low in diversity.”
Selenium, found in foods like nuts, eggs, and whole grains, also helps reduce inflammation in cases of autoimmune thyroid disorders. Zinc plays a key role in hormone regulation and is commonly deficient in individuals who skip meals or adhere to restrictive eating patterns.
Goitrogens
Another aspect Bhardwaj points out is the effect of goitrogens—natural compounds found in foods such as raw cabbage, cauliflower, soy, and certain millets. “While these are not problematic for people with normal thyroid function, they can interfere with hormone production if consumed excessively and without enough iodine,” she says. With urban diets increasingly favouring raw juices and millet-heavy meals, this is a growing concern for those with undiagnosed or borderline hypothyroidism.
Gut Health and Thyroid Function
“The link between gut health and thyroid function is often overlooked,” Bhardwaj explains. Poor digestion, bloating, and nutrient malabsorption can be signs of an underlying thyroid issue. A compromised gut lining hampers the absorption of key nutrients like iron, B vitamins, and selenium—all essential for thyroid health. She recommends incorporating fermented foods like curd and fibre-rich cooked vegetables and fruits to support both gut and thyroid function.
Crash Diets
Crash diets and extreme weight loss plans, often popular among young women, are another hidden trigger for thyroid disruption. Bhardwaj warns, “The thyroid is highly sensitive to calorie deprivation. When the body goes into starvation mode, thyroid activity slows down to conserve energy—leading to long-term hormonal imbalances if done repeatedly.” Temporary symptoms such as hair loss, mood swings, or missed periods may actually be early indicators of thyroid stress.
The Pregnancy Connection
For women planning a pregnancy, ensuring thyroid health through nutrition becomes even more crucial. “Even mild deficiencies in iodine, iron, or folate can impact fetal development,” says Bhardwaj. She advocates for regular screenings and consistent, balanced diets that prioritise steady nutrition over short-term dieting trends.
Rethinking Thyroid Care
One of the biggest challenges, according to Bhardwaj, is that thyroid management is still viewed primarily through the lens of medication. “Diet is either overlooked or treated too casually, despite its vital role in symptom management and long-term health.”
She clarifies that a thyroid-aware diet doesn’t mean eliminating entire food groups. Instead, it involves understanding nutrient interactions, cooking methods, and the importance of consistency in eating habits.
Food as a Long-Term Ally
With thyroid disorders on the rise, particularly among younger women, there is a pressing need to recognise food as more than just fuel—it is a foundational part of thyroid care. As Bhardwaj puts it, “While medicine helps correct hormone levels, it’s the everyday diet that determines how well the gland functions in the long run.”
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