"Thyroid disease is more common than diabetes or heart disease."

~ American College of Endocrinology

See Bookstore for Thyroid Health Manual

GYLB 3D cover  binder laying open


More than 30,000,000 people in the US and 200 million worldwide have a Thyroid Disorder Most affected are women. Some estimates are over 50 million in US and over 200 million worldwide, and growing.

Estimates vary widely as most patients are misdiagnosed or undiagnosed because doctors don't know what they are looking for.

Thyroid disease is also an autoimmune disease. This means that over 27 million people have one or more of the over 105 known autoimmune diseases.

Are you one?

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Thyroid Diet – Why You Need to Eat Soluble and Insoluble Fiber

Thyroid health has a lot to do with how well our digestion and colon are operating on a daily basis.

Boy, who needs to talk about constipation? Well, if you have hypothyroidism, as I have, and more specifically, Hashimoto’s Disease, as I had, you – unfortunately – know a lot about constipation! ARGH!

In cave “person” terms, “Fiber good. Constipation bad!”

So, get that healthy, natural fiber moving through your colon every day!


The bulk from both soluble fiber and insoluble fiber foods high in fiber can do lots of good things for you too, including help prevent and alleviate

  • constipation
  • diverticulosis and
  • hemorrhoids (yea!)

Plus, high fiber foods can

  • improve your digestion
  • reduce cholesterol
  • stabilize and lower blood sugar
  • remove harmful toxins
  • decrease the risk of breast and colon cancer and
  • help prevent and treat diabetes and heart disease

Is that all great or what?!

Plus, this is all about eating “real food” fiber, not “added fiber.” Eat real food.


  • Soluble fiber dissolves in water.
  • Insoluble fiber does not dissolve in water.

Which is better? If you’re seeking a specific health benefit, such as lowering cholesterol, important in thyroid health, eat more soluble fiber.

Otherwise, focus on eating a healthy diet rich in fruits, vegetables, legumes, nuts, and seeds. This will provide a variety of soluble and insoluble fibers and all of the health benefits. (Whole grains are part of this list, but not for a Thyroid Reset Diet as we need to stay gluten-free for at least the first 6 months, then add back and see how you feel.)


Soluble fiber

  • attracts water and forms a gel, which slows down digestion.
  • delays the emptying of your stomach and makes you feel full, which helps control weight.
  • makes for slower stomach emptying which may also affect blood sugar levels and have a beneficial effect on insulin sensitivity.
  • can also help lower LDL (“bad”) blood cholesterol by interfering with the absorption of dietary cholesterol.


Oatmeal, oat cereal, lentils, apples, oranges, pears, oat bran, strawberries, nuts, flaxseeds, beans, dried peas, blueberries, psyllium, cucumbers, celery, and carrots.


Insoluble fiber

  • are considered gut-healthy fiber because they have a laxative effect
  • add bulk to the diet, helping prevent constipation

These fibers do not dissolve in water, so they pass through the gastrointestinal tract relatively intact, and speed up the passage of food and waste through your gut.


 food - cucs and hummusAbove photo: Cucumbers and hummus

Mainly found in whole grains and vegetables:

seeds, nuts, brown rice, zucchini, celery, broccoli, cabbage, onions, tomatoes, carrots, cucumbers, green beans, dark leafy vegetables, raisins, grapes, fruit, and root vegetable skins.

Whole grains – don’t eat the following during your Reset Diet Phase due to gluten:

whole wheat, whole grains, wheat bran, bulgur, couscous, barley and corn bran (I don’t recommend corn ever due to its GMO status. Must be organic corn bran only if at all.)


The National Academy of Sciences’ Institute of Medicine has set these recommendations for daily fiber intake:

  • children ages 1 to 3 – 19 grams/day
  • children ages 4 to 8 – 25 grams/day
  • males ages 9 to 13 – 31 grams/day
  • males ages 14 to 50 – 38 grams/day
  • males over 50 – 30 grams/day
  • females ages 9 to 18 – 26 grams/day
  • females ages 19 to 50 – 25 grams/day
  • females over 50 – 21 grams/day
  • pregnant women – 28 grams/day
  • breastfeeding women – 29 grams/day


Gas! Your body will adjust!

Click here for a quick list of fiber rich foods and their grams (there are 2 pages).

*Note: Reminder, do not eat from the WHOLE GRAINS/BREADS LIST in the first 6 months of eating a thyroid clean diet as you need to be gluten-free, and away from grains altogether.

Dig in!

Find out more about the Thyroid Reset Diet in my manual, Get Your Life Back! and start feeling better sooner than later.

4 comments to Thyroid Diet – Why You Need to Eat Soluble and Insoluble Fiber

  • Adrian Bellhouse

    Fiber foods are really necessary for the digestive health. It keeps us from getting colon polyps and colon cancers.

  • Emmanuel Salzman

    Women should get about 25 grams a day and men at least 35 to 40, but the average person gets just 15 grams a day. Eating fiber-rich whole foods—not foods that tout “added fiber”—is the best way to increase your fiber intake, says Carolyn Brown, RD, a nutritionist at Foodtrainers, in New York City.

  • Jeannine

    I am so thankful for your website, Jesus Christ is certainly using you. I am a vegan of 10 years now and suffering hypothyroidism. I have refused the medication because of the side affects and am looking for natural remedies to assist the thyroid. boosting the immune system, bowel cleansing, iodine rich foods, and my most recent find is coconut oil. I do need exercise, which i am not getting in this cold climate. I would like to move elsewhere but i have others to consider besides my self. I would like to see motivators and maybe i too will one day be a motivator when my energy comes back. Right now i keep dosing all day. I was having trouble sleeping, so the doctor gave me some prescription meds like benadryl to get me off to sleep at night. I think it is lingering through the day. So I must stop that. One thing i know for certain is that me must pray for one another that the Lord will do a mighty work in us all and make us overcomers. Be Blessed! In Jesus, Jeannine

    • kim

      Hi Jeannine,

      1) You need to see a thyroid trained practitioner who can help you decided if you can go without the medication. It’s not always the right way to go.

      To find a Thyroid Trained DOCTOR close to you, check my site page: http://thyroidu.com/practitioners/

      If you can’t find one close to you, use one of those on the list by phone #. You can email or fax your test results to them and/or they can tell you which tests to have done and get the results back to them. Many will work with you by phone/Skype.

      2) Sleep: You might try Melatonine, a more natural option than Benadryl and no side affects. You can find it at any healthfood store and most anywhere where vitamins are sold.

      Bless your journey back to complete health, Jeannine,


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