When you’re diagnosed with a thyroid problem, there aren’t many reputable resources to explain exactly how to eat to support this ailing gland.
I have read a lot about what you can’t eat and that tends to be discouraging. Gluten and sugar are not your friend with hypothyroidism and there are lots of inflammatory foods to be avoided as well.
Unfortunately, the American diet is built around gluten and sugar.
I discovered something called the Whole 30 several years ago and decided to revisit this eating plan as it aligns well with thyroid needs. Essentially, it’s a 30 day eating plan that eliminates foods that are traditionally inflammatory and many that commonly cause digestive issues.
That means you can’t have any kind of grains, dairy or sweeteners so there’s no rice, quinoa, corn, yogurt or most processed foods. Fast food is almost completely off the table as is the Diet Coke that I so often turn to in times of exhaustion.
You’re meant to eat meals of vegetables, lean proteins and healthy fats. There’s no measuring or counting calories. No one cares how many carbs are in a banana. You just eat whole foods and you eat till you’re full. If you’re hungry on the Whole 30 you’re doing it wrong.
I actually finished day 30 earlier this week and intend to keep going for a while longer.
So, how did it go?
I feel amazing.
The first couple of weeks were rough but life suddenly became wonderful when I hit my stride.
For the first time in a couple of years I have zero pain in my body. My joints and muscles feel great. Getting out of bed is no longer a crisis. The fluid in my ears is gone. The weight gain has stalled and the brain fog is still there but not nearly so bad.
Since last Friday, I have accomplished a bunch of yard work, some stuff inside, run errands, hiked and have been busy at work. A year ago, I wouldn’t have been able to do even a fraction of this stuff.
It feels like a miracle.
I know that nutrition is important to the human body but my entire life feels transformed. After thirty days, you’re supposed to start reintroducing foods to see how your body responds but I don’t feel ready. So I’m going on for a couple more weeks before deciding what happens next.
There’s some soul searching to do.
Truth is, eating Whole 30 at home is easy if you know how to cook. Eating in public is hard. Try going to a family reunion, a work lunch or a fast food restaurant and find food that meets the rules. I have made a meal out of deviled eggs with the filling scraped out and plain veggies without dip. The only fast food option has been a Wendy’s baked potato and a plain salad. Even sit down restaurants are hard to navigate.
So I pack food as much as possible but trouble begins when that’s not an option. Luckily, going hungry for a day seems like a fair swap for a life without muscle pain.
So, the question on the table is what am I willing to live with? What can I live without? Is dessert worth the foot pain tomorrow morning?
I am inclined to say that I’ll continue with Whole 30 at home. In public, I can just do my best. At lunch with coworkers I can have the cauliflower crust pizza but not worry about the sugar in the pizza sauce. All those great mom and pop diners are still within reach if I know the fish and chips are a treat but that I’ll be back to baked fish and steamed veggies tomorrow.
Food can be medicine or it can be poison. Some foods will help support my thyroid and move me forward while others will send me backward. I need to think of foods in this way. How do I want to feel tomorrow?
That’s the question.
Glad to hear that the Whole 30 has had such a positive impact on your body. I recently had some blood work done and found that I have an overactive thyroid. I’ve been rethinking my whole diet these days and have been trying to cut back on processed foods. Maybe I should give Whole 30 a whirl.
Whole 30 has lots of rules and restrictions but I have found it so helpful in setting better habits. I can provide some links if you’re ever interested in knowing more.
Sure, that would be great. I find my diet has such a huge impact on my energy levels and I’m trying to eat healthier.
When I first learned about Whole 30 back in 2018, it was a small movement built around the sale of cookbooks. Today, it’s an industry with the books, meal kit delivery services, whole 30 approved products in the stores (Primal Kitchen and RX Bars are two that I use often), and all kinds of things you can buy off the website.
However, I respect them because they continue to keep the basic tools you need to succeed free. So at the first link (below) you will find a program overview, the rules and a definition of how to set your expectations.
The second link is where you can download all the tools you need to get the job done like the meal template, shopping lists, rules, a cheat list for spotting nasty additives, and even a guide for dining out.
The rules have changed some over the years so if you buy or borrow from the library one of the books, make sure it’s a recent one or that you understand the rules online trump the book rules.
If you google Whole 30 recipes, you will find a host of blogs and websites but you need to be careful. Sometimes the program is misinterpreted and the recipes aren’t really compliant.
You will cook a lot every day or, if you’re like me, sometimes cook enough to have leftovers for a couple of days. But I have learned some tricks for making it a little easier and more enjoyable. No need to inundate you right now but I’m happy to help when/if you wish.
They focus on what they call Non Scale Victories. Improved blood work, having more energy, feeling better, being more aware of your food and breaking bad habits. So, if you’re trying to tame your sugar dragon, this is a great way to do it. If you’re dependent on your afternoon Diet Coke or snack mindlessly this will help you break those habits.
It really is a healthy way to get back to basics and feel better!
https://whole30.com/whole30-program-rules/
https://whole30.com/pdf-downloads/
Many thanks for providing all this information and some resources. This is all super helpful. And that’s good to know about how some of the rules have changed. My first thought was to go to our local library to see if they have any cook books available. So that’s good to keep in mind in terms of whether it’s recent or not.
Good thing I’ve expanded my veggie garden this year, so it seems fitting to start this summer! I’m typically a healthy eater, but sweets, treats and chips are my weaknesses. think the hardest thing for me will be going out for dinner or to someone’s place where it’s harder to control what you eat. But it’s all about trying to find a better balance and being more mindful about what food I put into my body. I’m looking forward to a change.
I’ll keep you posted! If I’m able to do some grocery shopping and meal prep tonight, I’m thinking why not begin at the start of the month on June 1st.
Every day is a great day to get started with better choices! Honestly, most of the changes have involved relaxing the rules. For example, the early books reflect an outlaw on white potatoes. They are now accepted as an important part of a healthy diet. The program has even evolved to accommodate vegans and pescatarians like me. You might find the recipes in older books helpful as long as you take a minute to cross reference with the online food lists.
For me personally, I keep my foods as simple as possible. Sautéed shrimp with a baked potato and steamed broccoli is a favorite of mine. I have learned to love a flavorful potato with just some salt and pepper.
When you strip away all the sweeteners, sodium and chemicals from food, it’s shocking to learn how flavorful it is in its natural form!!
Let me know if you need help, ideas or just an empathetic ear. This is easier when you have good company!
I know what you mean about the flavour. It’s crazy how all those processed foods can impact our sense of taste. As part of my New Year’s resolutions I typically give up alcohol, sweets and treats every year for January. Fruit never tasted sweeter. I find the first few days are always the toughest as your body adjusts to a new routine. But you just take it a day at a time. I’m not looking forward to the sugar withdrawals which will likely kick in today. Goes to show how some of these added sugars can be so addictive.
I saw that there’s a Plant-Based Whole 30. I’m actually a vegetarian so I’ve been using that guide to find ideas to incorporate more plant based proteins. I figure even if I have to ease into it for June and have some cheat days, I’ll still be better off than not trying at all (just as long as my cheat days aren’t full on binging on all the bad stuff though!).
Yes! I didn’t even think to mention the plant based version. I choose vegetarian when I can but find it’s easier being willing to eat some fish. Southern Ohio isn’t an easy place for plant based eating.
The sugar and gluten withdrawals are hard in the beginning but power through and drink lots of water. For me, it’s about building his habits and breaking the bad ones that need to go. I’m on day 41 of a 43 day round and almost dread Monday when I loosen up the rules. But I have some very difficult days ahead at work and trying to eat Whole 30 on those days will basically mean that I will not be able to eat. Lol.
Just remember, one day at a time!
Congrats on making it past a month though! Best of luck with the difficult days ahead with work. Hopefully you’re able to do some meal prep this weekend to help make things a bit easier. I caved yesterday so I’ll be restarting on Monday.
Keep trying! It gets easier!
Instead of trying prep everything, this will be a shortcut week. Shrimp stir fry with cauliflower rice is quick for a meal or two. Breakfast will be my usual combination of some kind of eggs, potatoes and veggies. I have a TupperWare microwave bowl for steaming veggies so fresh steamed broccoli is just 70 seconds away. Plain frozen fish filets bake in 20 minutes while I change clothes after work. One meal can use up leftovers in a burrito bowl.
After a while, cooking fatigue sets in and you learn some pretty good survival skills! Lol.
Thanks for your support! I have one meal per day for three days to navigate as well as I can. I’ll let you know how it goes!!
It certainly sounds like you found a good system that works and have some quick meal options if you’re pressed for time. That’s just it, it’s all about getting into a routine and rhythm.
It helps that I like my food in a simple form and that I’m ok with compromise!
Wow that is amazing!!!! I’m glad you were able to complete the 30 days and that you are feeling great and have more energy! Keep up the good work!!!!
Thank you so much! I’m actually on day 41 and going strong! 🎉
Yassssss!!!!!
Whole30 is awesome! We do it as a family once or twice a year now. It does wonders for getting rid of random aches/pains for me, plus it’s a huge immune system booster!
I wish it were easier to keep it up all the time. I feel so good when I do it but man, eating out is impossible!