Thyroid Dietician near me Mumbai Geetanjali Mengi

November 24, 2025
Blog

Health Tips and Diet Plan for Thyroid Patients

By Thyroid Dietician Geetanjali Mengi in Mumbai

Thyroid disorders have become increasingly common today, affecting energy levels, metabolism, mood, and overall wellbeing. Whether it’s hypothyroidism, hyperthyroidism, or autoimmune thyroid conditions like Hashimoto’s, proper nutrition plays a powerful role in managing symptoms and improving thyroid function. As a clinical and therapeutic dietician, **Geetanjali Mengi** believes that a well-structured diet, lifestyle balance, and mindful eating can help thyroid patients regain control of their health naturally.

This guide covers essential health tips and a simple, sustainable diet plan for thyroid care—designed to help you feel energetic, nourished, and balanced every day.

Understanding the Thyroid & Why Diet Matters

The thyroid gland regulates metabolism, hormone production, and energy levels. When the gland becomes underactive (hypothyroidism) or overactive (hyperthyroidism), the body’s entire balance can get affected.

Common symptoms include:

1. Weight gain or weight loss
2. Fatigue & sluggishness
3. Hair fall
4. Constipation
5. Mood swings
6. Irregular heart rate
7. Dry skin
8. Sleep disturbances

Nutrition directly influences hormone production, inflammation, gut health, immunity, and metabolism—all crucial for thyroid recovery. This is why personalised diet counselling by experts like Dietician Geetanjali Mengi** helps patients see quick and long-lasting improvements.

Health Tips for Thyroid Patients

1. Start Your Day With a Balanced Meal

A nutrient-rich breakfast stabilises metabolism. Include protein (eggs, milk, sprouts), healthy fats (nuts, seeds), and complex carbohydrates (millets, oats, whole grains). This helps avoid fatigue and mid-morning energy crashes.

2. Prioritise Iodine, Selenium & Zinc

These minerals are essential for healthy thyroid hormone production.

Include:

1. Iodine: Iodised salt, seaweed (in moderation), dairy
2. Selenium: Brazil nuts, sunflower seeds, eggs, brown rice
3. Zinc: Pumpkin seeds, legumes, tofu, lentils

3. Boost Your Gut Health

Gut issues can worsen thyroid symptoms. Add probiotics and fibre-rich foods to improve digestion.

Best options:

1. Curd or Greek yogurt
2. Buttermilk
3. Fermented foods
4. Fruits and vegetables
5. Whole grains

4. Limit Goitrogenic Foods (Only When Needed)

Goitrogens can interfere with thyroid hormone production, especially in raw form. You don’t need to eliminate them entirely—just cook them to reduce their effect.

Eat cooked instead of raw:

1. Broccoli
2. Cauliflower
3. Cabbage
4. Kale
5. Mustard greens

5. Manage Stress Strategically

Chronic stress affects hormone balance. Adopt practices such as:

1. Yoga
2. Deep breathing
3. Nature walks
4. Meditation
5. 7–8 hours of uninterrupted sleep

Dietician Geetanjali Mengi emphasises a mind-body approach, where relaxation is as important as nutrition.

6. Avoid These Common Thyroid Triggers

1. Excess refined sugar
2. Deep-fried foods
3. Excess caffeine
4. Highly processed foods
5. Too much soy
6. Skipping meals

These slow down metabolism, trigger inflammation, and worsen hormonal imbalance.

A Simple & Effective Thyroid Diet Plan

This sample plan supports thyroid health, stabilises hormones, improves metabolism, and keeps energy steady throughout the day.

Morning (7:00 – 7:30 AM)

* Warm water with lemon or methi water
* Followed by: 4–5 soaked almonds + 1 walnut

Breakfast (8:30 – 9:00 AM)

Choose any one:

* Moong dal chilla with paneer
* Vegetable oats porridge
* Poha with veggies
* Millet dosa or idli with sambar
* Multigrain toast with boiled eggs

Add herbal tea or green tea.

Mid-Morning (11:00 AM)

* Seasonal fruit (apple, pomegranate, papaya, berries)
* Coconut water or buttermilk

Lunch (1:00 – 2:00 PM)

A balanced plate:

* 1–2 rotis (millet/wheat) or 1 cup rice
* Dal or chicken/fish
* Stir-fried vegetables
* Salad with lemon
* 1 tsp ghee for healthy fats

Evening Snack (4:30 PM)

* Roasted chana
* Sprouts bhel
* Makhana
* Herbal tea

Dinner (7:30 – 8:30 PM)

Go for a light, early, and nutrient-dense meal:

* Vegetable khichdi
* Soup + stir-fry
* Grilled fish with sautéed veggies
* Paneer bhurji with millet roti

Bedtime (Optional)

Warm turmeric milk or chamomile tea

When Should Thyroid Patients Take Supplements?

Supplementation should never be self-prescribed. A clinical dietician will evaluate deficiencies, symptoms, and blood reports before recommending vitamin D, B12, omega-3, or selenium supplements.

Final Thoughts

Thyroid conditions require consistent care, but with a well-designed diet and lifestyle plan, you can manage symptoms effectively and regain your energy. Dietician Geetanjali Mengi helps patients across India and globally with personalised thyroid diet plans that balance nutrition, hormones, and overall wellness.