What I Eat to Support My Thyroid Function
Key takeaways:
Courtney Kassis has had hypothyroidism and Hashimoto’s disease for much of her life. Her symptoms flared after she had twins.
Diet can play a key role in managing symptoms. Courtney, a registered dietitian, created the “90-30-50 method.”
It involves eating at least 90 g of protein, 30 g of fiber, and 50 g of healthy fats every day.
Courtney Kassis was diagnosed with hypothyroidism when she was around 10 years old. She’d had unexplained weight gain, chronic fatigue, and irregular menstrual cycles.
She remembers being put on medication, but that was it. She wasn’t given much information about her condition, which occurs when the thyroid gland doesn't produce enough of the thyroid hormones that your body needs to function properly. Back then, she admits, she was too young to seek out the medical information.
But years later, she learned she also had Hashimoto’s disease — also called Hashimoto’s thyroiditis — an autoimmune condition in which the body attacks the thyroid gland.
Although they have similar features, Hashimoto’s thyroiditis and hypothyroidism are two different conditions that often occur together. Symptoms of Hashimoto’s include fatigue, weight gain, constipation, dry skin, difficulty tolerating cold, joint stiffness, a depressed mood, trouble concentrating, and heavy periods.
“I didn’t have a lot of symptoms until I was postpartum,” says Courtney, 29, a registered dietitian in Allentown, Pennsylvania. “Pregnancy can wreak havoc on the thyroid. It was a lot of fatigue and inflammation — I could feel it in my fingers, and my face was swelling.”
The biggest problem, though, was that she couldn’t lose weight despite exercising and eating healthfully. She set out to figure out what she could do differently.
Customizing a diet that works for her
Eating a healthy diet can be helpful for people with thyroid issues who are taking medications. Courtney had been eating a lot of gluten, bread, and packaged snacks. She and her doctors determined that a gluten-free, dairy-free diet high in anti-inflammatory foods would be beneficial for her symptoms.
So Courtney created what she calls the “90-30-50 method.” It involves eating at least 90 g of protein, 30 g of fiber, and 50 g of healthy fats every day.
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On a typical day, Courtney will have overnight oats with a little bit of protein powder for breakfast. “Or a protein shake is really quick and easy,” she says. “I also like gluten-free toast with avocado and maybe some egg whites — a couple of eggs bumps up the protein.”
For lunch, Courtney might have a big salad with lots of leafy greens, some nuts, and 4 oz of protein, like salmon or chicken. She has young twins, so at dinner she focuses on one-pan meals. “Maybe 4 oz of chicken, some bell peppers, or Brussels sprouts,” she says. “And then a side of sweet potatoes or rice.”
Courtney shares a look at her daily meals on TikTok, and she coaches clients on ways they can adopt the 90-30-50 method. She emphasizes foods that help fight off the inflammation that often accompanies thyroid issues. These include tomatoes, olive oil, green leafy vegetables, nuts, fatty fish, and fruits. Refined carbohydrates, French fries, soda, red meat, and margarine, on the other hand, can contribute to inflammation.
If you’re nervous about adding so much protein to your daily diet — maybe it’s a big shift in the way you eat — ease in by focusing on breakfast, Courtney suggests.
“Little things like Greek yogurt, protein powder, nuts, and seeds are really high in protein,” she says. “That sets the tone for the day.”
What happens when your thyroid doesn’t function properly?
After Courtney had twins about two and a half years ago, she started experiencing more symptoms than she had before. Her doctor ordered tests, which showed hormonal imbalances and a Hashimoto’s flare-up.
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A thyroid-stimulating hormone (TSH) test measured the amount of TSH in Courtney’s blood. TSH is what prompts the thyroid gland to make and release thyroid hormones. The test revealed that Courtney’s TSH level was 18 microunits per milliliter (mIU/L). Normal levels range from 0.5 to 5 mIU/L. Higher-than-normal levels can indicate an underactive thyroid gland.
Along with medication, Courtney turned to nutrition to help manage her hypothyroidism and Hashimoto’s symptoms. She decided to focus on real, whole, unprocessed foods. She started her new eating regimen immediately after her TSH test results came back. Within 4 to 6 weeks, her TSH levels had started to improve. By the 6-week mark, they were back in the normal range.
Courtney also began to lose weight. She dropped 15 lbs within 2 months of starting the 90-30-50 method.
“It was pretty rapid results,” she says. “The body responds quickly to the right nutrition. It wasn’t like the weight was falling off me in days, but I started to feel like when I woke up in the morning, I wasn’t exhausted.”
Using food and fitness to support her overall well-being
Today, Courtney is feeling good. She says eating well and taking her thyroid medication help to keep her Hashimoto’s in remission and allow her to continue to reach her health goals. She gets her TSH levels tested every 3 months, and they’ve consistently been normal.
Because she’s doing so well, she’s added a little bit of gluten and dairy back into her diet.
“Knock on wood, it’s been pretty smooth sailing,” she says.
Besides following her protein-heavy eating regimen, Courtney enjoys exercising. She rotates between Pilates and strength training at least a few days a week. Together with her high-protein diet, her fitness routine has helped her build muscle mass.
Courtney is passionate about eating healthfully, and helping others do the same. That’s why she became a registered dietitian. If you’re dealing with a thyroid issue and want to figure out how changing your diet could improve your symptoms, she suggests scheduling an appointment with a local registered dietitian.
“Dietitians are not the food police,” she says. “We [want to] understand your goals and your health history and work with you on your health journey. We’re here to meet you where you are and help you get better.”
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