Thyroid Diet Chart: 7-Day Indian Plan (Veg and Non-Veg)

Hypothyroidism is one of the most common conditions seen in Indian women between 25 and 50. The thyroid produces hormones that regulate nearly every metabolic process in the body. When it underproduces, weight creeps up, energy drops, digestion slows, and no amount of eating less seems to move the scale.

Diet alone cannot fix a malfunctioning thyroid. Medication is usually necessary, and getting the dose right is a medical process. But what you eat, when you eat it relative to your medication, and which foods you regularly include or avoid all affect how well your thyroid functions and how your body responds to treatment.

This guide is specific to hypothyroidism in the Indian context. It covers the nutrients that matter, the common food mistakes, a practical 7-day meal plan, and why generic advice often falls short.

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How thyroid affects weight and metabolism

Thyroid hormones, mainly T3 (triiodothyronine) and T4 (thyroxine), control how fast your cells use energy. When these levels fall below normal, metabolism slows. The body burns fewer calories at rest. Fat storage increases. Water retention adds to the scale. Digestion slows, so you feel full longer but are not absorbing nutrients efficiently.

People with untreated or undertreated hypothyroidism often eat relatively little and still gain weight. They feel cold, tired, and foggy. Thinning hair, dry skin, and constipation are common. These are physiological consequences of low thyroid hormone, not a lack of willpower.

Once medication brings TSH levels back into range, metabolism recovers, but not instantly. Weight loss with hypothyroidism is slower than in people without the condition, even on a well-calibrated dose. Expecting rapid weight loss is the first mistake to avoid. Steady, consistent eating habits support the medication, allow the body to stabilize, and gradually restore normal metabolic function.

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Nutrients that support thyroid function

The thyroid depends on specific micronutrients to produce and activate hormones. Deficiencies in any of these can impair thyroid function or worsen symptoms even when medication is being taken.

Iodine

Iodine is the raw material for thyroid hormone production. The thyroid cannot make T3 or T4 without it. In India, iodine deficiency used to be widespread, which is why iodized salt was introduced. For most people eating a varied diet with iodized salt, deficiency is not a concern. But very restrictive diets or heavy reliance on rock salt (sendha namak, commonly used during fasting) can reduce iodine intake. Good Indian sources include iodized salt, seafood, eggs, and dairy products.

Selenium

Selenium converts T4 (the storage form) into T3 (the active form that cells actually use). Without enough selenium, you can have normal T4 levels and still have symptoms because your body cannot activate the hormone efficiently. It also protects the thyroid from inflammation. Indian sources include eggs, tuna, chicken, whole wheat bread, sunflower seeds, and mushrooms.

Get these from food unless your doctor tells you otherwise. Iodine and selenium supplements can do harm in the wrong dose.

Zinc

Zinc supports thyroid hormone production and helps regulate TSH. Low zinc is linked to lower T3 levels. It also supports immune function, which matters because Hashimoto's thyroiditis (the most common cause of hypothyroidism) is an autoimmune condition. Good sources are pumpkin seeds, sesame seeds (til), chickpeas, lentils, whole grains, dairy, and cashews.

Iron

Iron deficiency impairs thyroid peroxidase, an enzyme essential for hormone synthesis. Hypothyroidism can worsen iron absorption over time, creating a cycle where low thyroid function leads to low iron, which further impairs thyroid function. This is particularly relevant for women with heavy periods, which are more common in hypothyroidism. Good Indian sources are dal, rajma, spinach, jaggery, til seeds, amaranth (rajgira), and liver for non-vegetarians. For more on this, see our guide on iron deficiency in Indian women.

Vitamin D

Low Vitamin D is extremely common in India, particularly in urban populations with desk jobs and limited sun exposure. Vitamin D deficiency is associated with autoimmune thyroid conditions and may worsen inflammation in Hashimoto's. Food sources are limited (fatty fish, egg yolk, fortified milk), so sunlight and supplementation under medical guidance are often necessary. We see high rates of Vitamin D deficiency combined with hypothyroidism in clients from Delhi and Gurugram, particularly women who work indoors. It is worth asking your doctor about a Vitamin D test, since low Vitamin D is common in India. Our article on Vitamin D deficiency in India covers this in more detail.

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Foods to be careful with

Certain foods can interfere with thyroid function or with thyroid medication if consumed in large amounts or at the wrong time. This does not mean eliminating them. It means being sensible about quantities and timing.

Raw cruciferous vegetables in large amounts

Broccoli, cauliflower, cabbage, and kale contain compounds called goitrogens, which can interfere with iodine uptake when eaten in very large amounts in their raw form. A bowl of gobi sabzi cooked with spices is not a problem. Daily raw kale smoothies are a different matter. Cooking significantly reduces goitrogen activity. For most Indians eating these as cooked sabzi, there is nothing to worry about. You can read more about these foods in our dedicated article on goitrogen foods and hypothyroid.

Soy in excess

Soy contains isoflavones that may interfere with thyroid peroxidase activity and can reduce absorption of thyroid medication. Small amounts from tofu or soy milk are generally fine. Daily large servings of soy protein powder or soy-based meal replacements are worth being cautious about, particularly if taken close to thyroid medication.

Bajra and jowar in very high quantities

Bajra (pearl millet) and jowar (sorghum) contain goitrogenic compounds. These are traditional staple grains in Rajasthan, Haryana, and parts of Maharashtra, and they are highly nutritious. For most people, eating them as regular roti is completely fine. Problems arise only when bajra is the overwhelming majority of all grain intake, with little variety and low iodine intake. Rotating across grains is the sensible approach.

Processed and high-sugar foods

These do not directly suppress thyroid function, but they contribute to inflammation, weight gain, and poor gut health, all of which make hypothyroid symptoms worse. Most people with hypothyroidism already have a slower metabolism. Adding excess sugar and refined carbs makes weight management significantly harder.

Gluten (for Hashimoto's specifically)

There is ongoing debate about whether gluten affects Hashimoto's in people without celiac disease. Some people with Hashimoto's report symptom improvement on a gluten-reduced diet. The evidence is not strong enough to recommend universal gluten elimination, but if someone with Hashimoto's also has digestive discomfort after wheat, it is worth discussing with their doctor.

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7-day thyroid diet chart (Indian, veg and non-veg)

Important note on medication timing: Take your thyroid medication (Eltroxin, Thyronorm, or generic levothyroxine) on an empty stomach, first thing in the morning. Wait at least 30-60 minutes before eating breakfast. This is covered in more detail in the next section.

This chart is for an adult woman with hypothyroidism who is on medication and wants steady weight or a slow, gradual loss. Each day is given as a vegetarian day and a non-veg day, and you can mix them. It adds up to about 1,350 to 1,600 kcal a day and 55 to 70 g of protein. If you are lean, very active or underweight, your nutritionist will set a higher number.

Every day, before the chart starts: tablet with a glass of plain water first thing, then wait the gap your doctor gave you before breakfast. Chai, coffee, milk, curd and calcium or iron tablets come after that gap, not with the tablet.

Calories and protein are estimates for home cooking with about 1 tsp of oil per dish, based on IFCT 2017 and NIN values (plus or minus 10 percent). A katori is about 150 ml. Phulka is a 30 g raw dough roti.

Day	Vegetarian day	Non-veg day	Approx. kcal (veg / non-veg)	Protein (veg / non-veg)	Portion note
Mon	Breakfast: 2 oats and besan chillas + 1 katori curd + 2 walnuts Mid-morning: 1 small fruit (guava, apple or pear) + 1 tbsp mixed seeds Lunch: 2 phulka + 1 katori moong dal + 1 katori seasonal sabzi + big plate of salad + 1 katori curd Evening: chai, 2 cups a day (1 tsp sugar in all) + 25 g roasted chana Dinner: 3/4 katori brown rice + 1 katori masoor dal + 1 katori seasonal sabzi + 1 katori curd	Breakfast: 2 egg bhurji + 1 phulka Mid-morning: 1 small fruit (guava, apple or pear) + 1 tbsp mixed seeds Lunch: 2 phulka + 1 katori moong dal + 1 katori seasonal sabzi + big plate of salad + 1 katori curd Evening: chai, 2 cups a day (1 tsp sugar in all) + 25 g roasted chana Dinner: 3/4 katori brown rice + 100 g fish curry (light gravy) + 1 katori seasonal sabzi + big plate of salad	1620 / 1400	69 g / 70 g	Take the tablet with plain water first. Breakfast at least 30 to 60 minutes later, or the gap your doctor gave you. Pumpkin seeds are a zinc and selenium snack.
Tue	Breakfast: 2 moong dal chillas + 1 katori curd Mid-morning: 1 small fruit (guava, apple or pear) + 6 almonds Lunch: 2 phulka + 1 katori rajma + 1 katori palak or methi sabzi + big plate of salad Evening: chai, 2 cups a day (1 tsp sugar in all) + 1 cup roasted makhana Dinner: 2 phulka + 50 g paneer sabzi + 1 katori seasonal sabzi + big plate of salad	Breakfast: 2 moong dal chillas + 1 katori curd Mid-morning: 1 small fruit (guava, apple or pear) + 6 almonds Lunch: 2 phulka + 100 g chicken curry (light gravy) + 1 katori palak or methi sabzi + big plate of salad Evening: chai, 2 cups a day (1 tsp sugar in all) + 1 cup roasted makhana Dinner: 2 phulka + 1 katori toor dal + 1 katori seasonal sabzi + 1 katori curd	1350 / 1380	58 g / 71 g	Leafy sabzi for iron. Cook all cabbage-family vegetables rather than eating them raw in large amounts.
Wed	Breakfast: 1 katori poha with peas + 1 glass toned milk Mid-morning: 1 small fruit (guava, apple or pear) + 1 tbsp mixed seeds Lunch: 2 phulka + 1 katori toor dal + 1 katori seasonal sabzi + big plate of salad + 1 katori curd Evening: chai, 2 cups a day (1 tsp sugar in all) + 1 katori sprouts chaat Dinner: 1 katori moong dal khichdi + 1 katori seasonal sabzi + 1 katori curd	Breakfast: 1 katori poha with peas + 1 boiled egg + 1 glass toned milk Mid-morning: 1 small fruit (guava, apple or pear) + 1 tbsp mixed seeds Lunch: 2 phulka + 1 katori toor dal + 1 katori seasonal sabzi + big plate of salad + 1 katori curd Evening: chai, 2 cups a day (1 tsp sugar in all) + 1 katori sprouts chaat Dinner: 1 katori moong dal khichdi + 1 katori seasonal sabzi + 1 katori curd	1520 / 1590	64 g / 70 g	Milk with breakfast is fine once the tablet gap is over. Use iodised salt in everyday cooking.
Thu	Breakfast: 1 katori vegetable daliya + 1 katori curd + 6 almonds Mid-morning: 1 small fruit (guava, apple or pear) + 2 walnuts Lunch: 3/4 katori brown rice + 1 katori chole (low oil) + 1 katori seasonal sabzi + big plate of salad Evening: chai, 2 cups a day (1 tsp sugar in all) + 25 g roasted chana Dinner: 2 phulka + 1 katori moong dal + 1 katori palak or methi sabzi + 1 katori curd	Breakfast: 1 katori vegetable daliya + 1 boiled egg + 6 almonds Mid-morning: 1 small fruit (guava, apple or pear) + 2 walnuts Lunch: 3/4 katori brown rice + 100 g fish curry (light gravy) + 1 katori seasonal sabzi + big plate of salad Evening: chai, 2 cups a day (1 tsp sugar in all) + 25 g roasted chana Dinner: 2 phulka + 1 katori moong dal + 1 katori palak or methi sabzi + 1 katori curd	1410 / 1380	54 g / 66 g	Brown rice stays at 3/4 katori, with dal and sabzi on the side.
Fri	Breakfast: 2 besan chillas + 1 katori curd Mid-morning: 1 small fruit (guava, apple or pear) + 1 tbsp mixed seeds Lunch: 2 phulka + 1 katori moong dal + 1 katori seasonal sabzi + big plate of salad + 1 katori curd Evening: chai, 2 cups a day (1 tsp sugar in all) + 1 cup roasted makhana + 6 almonds Dinner: 2 phulka + 100 g tofu bhurji + 1 katori seasonal sabzi + big plate of salad	Breakfast: 2 besan chillas + 1 katori curd Mid-morning: 1 small fruit (guava, apple or pear) + 1 tbsp mixed seeds Lunch: 2 phulka + 100 g chicken curry (light gravy) + 1 katori seasonal sabzi + big plate of salad + 1 katori curd Evening: chai, 2 cups a day (1 tsp sugar in all) + 1 cup roasted makhana + 6 almonds Dinner: 2 phulka + 1 katori toor dal + 1 katori seasonal sabzi + big plate of salad	1560 / 1460	70 g / 71 g	Eggs and fish are helpful sources of iodine and selenium on non-veg days. Veg days lean on curd, milk and seeds.
Sat	Breakfast: 2 idli with sambar + 1 katori curd Mid-morning: 1 small fruit (guava, apple or pear) + 2 walnuts Lunch: 3/4 katori brown rice + 1 katori rajma + 1 katori seasonal sabzi + big plate of salad + 1 katori curd Evening: chai, 2 cups a day (1 tsp sugar in all) + 15 g peanuts Dinner: 2 phulka + 1 katori masoor dal + 1 katori palak or methi sabzi + 1 bowl vegetable or dal soup	Breakfast: 2 idli with sambar + 1 boiled egg Mid-morning: 1 small fruit (guava, apple or pear) + 2 walnuts Lunch: 3/4 katori brown rice + 1 katori rajma + 1 katori seasonal sabzi + big plate of salad + 1 katori curd Evening: chai, 2 cups a day (1 tsp sugar in all) + 15 g peanuts Dinner: 2 phulka + 2 egg bhurji + 1 katori palak or methi sabzi + 1 bowl vegetable or dal soup	1440 / 1520	58 g / 67 g	Keep dinner light and early. A bowl of soup counts as part of the meal.
Sun	Breakfast: 60 g paneer bhurji + 1 phulka Mid-morning: 1 small fruit (guava, apple or pear) + 1 tbsp mixed seeds Lunch: 2 jowar roti + 1 katori toor dal + 1 katori palak or methi sabzi + big plate of salad + 1 katori curd Evening: chai, 2 cups a day (1 tsp sugar in all) + 25 g roasted chana + 6 almonds Dinner: 1 katori moong dal khichdi + 1 katori seasonal sabzi + 1 katori curd	Breakfast: 2 egg bhurji + 1 phulka Mid-morning: 1 small fruit (guava, apple or pear) + 1 tbsp mixed seeds Lunch: 2 jowar roti + 100 g fish curry (light gravy) + 1 katori palak or methi sabzi + big plate of salad + 1 katori curd Evening: chai, 2 cups a day (1 tsp sugar in all) + 25 g roasted chana + 6 almonds Dinner: 1 katori moong dal khichdi + 1 katori seasonal sabzi + 1 katori curd	1510 / 1400	66 g / 71 g	Jowar or bajra rotis a couple of times a week is plenty. Rotate grains instead of using only one.

What to eat more of

• Protein at every meal: dal, eggs, fish, chicken, paneer, tofu, sprouts.
• Iodine and selenium from normal food: iodised salt in everyday cooking, milk and curd, eggs, fish.
• Zinc and iron foods: pumpkin seeds, til, chana, rajma, leafy sabzi, jaggery in small amounts.
• Fibre and water: a slow thyroid can slow the gut, so vegetables, dal and a daily walk help with constipation.

What to limit (not ban)

• Raw cabbage, cauliflower and broccoli in large amounts. Cooked sabzi is fine.
• Large daily servings of soy (protein powders, soy chunks every day), especially near the tablet.
• One grain only. Rotate wheat, jowar, bajra, ragi and rice instead of bajra at every meal.
• Sugary drinks, packaged snacks and maida. They make weight harder to manage and do nothing for the thyroid.
• Supplements you picked up online. Biotin can change thyroid test results, and extra iodine is not safe for everyone. Ask your doctor first.

For the full foods list, see 10 thyroid foods to limit and what to eat instead. Weight is the next common worry, and this guide on thyroid related weight gain covers it. For day-to-day kitchen habits there is thyroid friendly everyday food habits, and for a calorie list of common foods, calories in Indian food.

If you would like the chart written around your thyroid report, medicine timing and food preferences and the food your family actually cooks, our nutritionists can do that. Plans start at Rs 499 for 15 days. Message us on WhatsApp at +91 78382 49321.

Please follow your doctor's advice. Food habits can support your care but cannot treat the thyroid, and you should not change your dose because of a diet chart.

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Thyroid medication and food timing

This is the section most people with hypothyroidism are not told clearly enough, and it directly affects how well their medication works.

Levothyroxine (Eltroxin, Thyronorm) is absorbed through the small intestine, and certain foods significantly reduce how much gets absorbed. If your medication is being partly blocked by food, your effective dose is lower than prescribed, and your TSH will not come down as expected.

The rule is straightforward: take the tablet first thing in the morning with a glass of plain water. Then wait at least 30 minutes before eating anything. Some doctors recommend 60 minutes for more reliable absorption. Specific foods that reduce levothyroxine absorption when taken within 2-4 hours of the medication include:

• Coffee, including black coffee without milk
• Calcium-rich foods (milk, curd, paneer, cheese)
• High-fiber foods (oats, whole wheat)
• Soy products
• Calcium or iron supplements taken at the same time

This means if you take your tablet and immediately drink a glass of milk or a cup of chai, you are likely absorbing significantly less medication than your doctor intended. Many people are on the correct dose on paper but functionally underdosed because of this timing issue.

If waiting an hour is genuinely difficult in your morning routine, discuss taking levothyroxine at bedtime (at least 2-3 hours after the last meal) with your doctor. This can work well for people who cannot manage the morning timing. A common pattern is having chai within 10 minutes of the tablet. That is worth fixing, and worth mentioning to your doctor. Fixing the timing means the tablet is absorbed as your doctor intended. Never change the dose yourself, and tell your doctor about any change in your routine before the next TSH test.

If managing weight alongside thyroid is your concern, this timing discipline is especially important. Our article on thyroid weight gain and diet covers the weight management side in more detail.

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Exercise for hypothyroidism

Regular movement helps most people with hypothyroidism feel better and manage weight. Start with what you can sustain, and check with your doctor if you have other conditions.

When the thyroid underperforms, the basal metabolic rate drops. Regular exercise counteracts this in several ways: it boosts resting metabolic rate for hours after a session, improves insulin sensitivity, supports gut motility (which helps with constipation), and significantly improves mood and energy.

Strength training is particularly useful. Building muscle increases your resting metabolic rate, partially compensating for the metabolic slowdown caused by low thyroid hormones. Even two strength sessions per week makes a real difference over time. Cardio is also valuable; walking, swimming, cycling, and dance are all good options. Aim for 30-45 minutes most days. Starting with 15-20 minute walks and building up gradually is more sustainable than trying to do too much too soon.

Yoga has specific benefits as well. The stress and sleep benefits of regular yoga genuinely help many people stay consistent with the rest of their routine.

The main point is consistency over intensity. Three gentle sessions per week maintained for months will do more than one intense week followed by stopping.

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When generic plans fall short

Hypothyroidism is not a uniform condition. The same TSH level can present very differently in two people. One feels almost normal. Another has severe fatigue, significant weight gain, and hair loss. Medication response varies. Food sensitivities vary. Whether someone has Hashimoto's (autoimmune) versus another cause of hypothyroidism affects the dietary approach.

Generic thyroid diet charts also do not account for your other health conditions. Many people with hypothyroidism also have PCOS and insulin resistance, which requires a plan that addresses each condition without worsening the others. Similarly, someone managing diabetes alongside hypothyroidism needs specific guidance on carbohydrate balance, which a standard thyroid chart does not provide.

Regional food habits matter too. Someone from Kerala eating rice, fish, and coconut daily has a very different baseline than someone from Punjab eating wheat, dairy, and sarson da saag. The right thyroid diet plan looks different for each person.

If you have been on thyroid medication for more than three months and are still not seeing improvement in symptoms, weight, or energy, dietary support from a trained professional is worth considering. The meal plan above is a solid starting point, but personalized guidance can identify the specific gaps in your diet, the timing issues with your medication, and the lifestyle factors holding back your progress.

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Common mistakes with thyroid medication and food

A few habits cause more trouble than any single food. These come up again and again for people on levothyroxine.

• Chai or coffee straight after the tablet. Tea, coffee and milk can all reduce how much medicine you absorb. Keep a gap of at least 30 to 45 minutes before breakfast, or whatever gap your doctor has given you.
• Cutting out whole food groups. Dropping all millets, all dairy, all cabbage-family vegetables or all gluten because of something you read online can leave you short on nutrients. Gluten only matters if you have coeliac disease or your doctor has asked you to avoid it.
• Taking supplements without telling your doctor. Biotin, which many hair-fall supplements contain, can distort thyroid blood test results. Iron and calcium tablets should be spaced away from the thyroid tablet.
• Treating coconut oil as a cure. There is no good evidence that it treats hypothyroidism. Using it as an everyday cooking oil in moderate amounts is fine.
• Ignoring constipation. A slow thyroid slows the gut. Enough water, vegetables, dal and a daily walk help, and it is worth mentioning to your doctor if it does not settle.

In the kitchen, cook cabbage, cauliflower and broccoli rather than eating them raw in large amounts, use iodised salt, and treat soy, calcium and iron-rich foods as things to keep a few hours away from your tablet. This is general education, not medical advice. Your doctor sets the dose.

FAQs

Can diet alone cure hypothyroidism?

No. Once the thyroid is underproducing hormones significantly, medication is required to restore normal levels. Diet supports thyroid function and helps manage symptoms, but it cannot replace thyroid hormone when the gland is not producing enough. The only exception is very mild hypothyroidism where iodine deficiency is the sole cause. Most hypothyroidism in India is autoimmune (Hashimoto's) and requires medication regardless of diet.

Is milk good or bad for thyroid?

Milk is a good source of iodine, calcium, and protein, all of which support thyroid health. It is beneficial when consumed as part of regular meals. The only caution is timing: do not drink milk within 30-60 minutes of your levothyroxine tablet, as calcium reduces drug absorption. Outside of that window, dairy is a useful part of a thyroid-supportive diet.

Should people with thyroid avoid cabbage and cauliflower?

Not entirely. The concern about goitrogens in cruciferous vegetables applies mainly to very large amounts eaten raw. Cooking reduces goitrogenic activity significantly. Cauliflower sabzi or cabbage sabzi in a cooked meal is perfectly fine. Avoiding these vegetables entirely would mean missing out on valuable fiber, vitamins, and minerals. Moderate amounts of cooked cruciferous vegetables are fine for most people with hypothyroidism.

Does hypothyroidism always cause weight gain?

Not always, but it frequently does. The metabolic slowdown means the body burns fewer calories at rest, often leading to gradual weight gain even without changes in eating habits. Water retention also contributes to scale weight. Once medication brings TSH back into range, some of this weight (especially water weight) reverses on its own. Further weight loss requires dietary and exercise effort, and it tends to be slower than in people without the condition.

Can I eat jaggery instead of sugar if I have thyroid issues?

Jaggery is a slightly better choice than refined sugar because it contains trace minerals including iron, which is relevant for thyroid function. But it is still primarily sugar and will raise blood sugar the same way. For people with hypothyroidism who are also managing weight or insulin resistance, jaggery is not a free food. Use it in small amounts as a flavoring, not as a daily supplement.

How is a thyroid diet different if I also have PCOS?

The overlap is significant, and both conditions benefit from lower glycemic carbohydrates, higher protein, regular meals, and avoiding excess sugar. The key difference is that PCOS management emphasizes reducing insulin spikes, while thyroid management emphasizes micronutrients (iodine, selenium, zinc) and medication timing. Managing both together is absolutely possible, but the plan needs to be calibrated carefully. Our guide on Indian diet for thyroid patients and the article on hormonal balance diet for women together cover the overlapping considerations.

What is a good breakfast for hypothyroidism?

Something with protein and fibre, eaten 30 to 60 minutes after your tablet, or the gap your doctor gave you. Moong dal chilla with curd, an egg bhurji with one phulka, vegetable daliya or poha with peas and a glass of milk are all easy Indian options.

How long after levothyroxine can I eat or drink tea?

Many doctors ask for 30 to 60 minutes between the tablet and breakfast, and some ask for longer with chai, coffee or calcium. Follow the gap your own doctor has given you, and keep it the same every day.

Can I eat roti, rice and curd with a thyroid problem?

Yes. These are normal foods for most people with hypothyroidism. Keep rice to about 3/4 katori with dal and sabzi, rotate wheat with jowar or bajra, and have curd or milk away from the tablet gap.

Is there a thyroid diet chart for vegetarians?

Yes. The chart above has a full vegetarian column. Dal, paneer, tofu, curd, milk, seeds and iodised salt cover most of the nutrients that people ask about. Ask your doctor before adding any iodine or selenium supplement.