Hypothyroidism is a condition where the body doesn't produce enough thyroid hormones, which are vital for managing bodily functions like growth, cell repair, and metabolism. While medication is the primary treatment, a balanced, nutritious diet can alleviate symptoms and support overall health. This article explores a well-balanced vegan diet for hypothyroidism, outlining suitable foods and those to limit or avoid.
Understanding Hypothyroidism and Diet
Dietary interventions can offer specific benefits for individuals with hypothyroidism, including those with Hashimoto’s thyroiditis. These benefits include improved thyroid function, maintaining a moderate body weight, reducing symptoms of hypothyroidism, and addressing nutrient deficiencies.
Effective eating patterns may include a Mediterranean diet or similar plans rich in vegetables and fruits, which protect against cellular damage. An anti-inflammatory diet, paleo diet, or autoimmune elimination diets (under medical supervision) may also be beneficial. A diet low in pro-inflammatory foods, added sugar, and ultra-processed foods can be helpful. Consuming nutrient-rich foods can further support thyroid health.
Key Nutrients for Thyroid Health
Nutrient deficiencies can worsen hypothyroidism, so addressing them through diet or supplements is important.
Iodine
Iodine is essential for making thyroid hormones; deficiency can lead to hypothyroidism. While iodine deficiency is less common in developed countries, vegans, pregnant individuals, and those who don't use iodized salt are at higher risk.
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However, excessive iodine can be harmful, particularly for those with autoimmune hypothyroidism like Hashimoto's thyroiditis. Consult a healthcare professional to manage iodine intake and test your levels. They may recommend avoiding high-iodine foods such as seaweed, kelp or dulse, and iodine-enriched salt.
For vegans, seaweed remains a standout source of iodine.
Selenium
Selenium supports thyroid hormone production and protects the thyroid from oxidative stress. Selenium deficiency has been linked to autoimmune thyroid disease, including Hashimoto’s thyroiditis. Selenium-rich foods include Brazil nuts, tuna, sardines, eggs, and legumes.
While more research is needed, experts don't generally recommend selenium supplements for hypothyroidism unless a deficiency is present and dietary intake is insufficient. The National Institutes of Health (NIH) identifies 400 mcg as the daily upper limit for adults, as high selenium intake can cause symptoms like hair and nail loss, diarrhea, nausea, and skin rash, potentially leading to serious effects like kidney failure, heart attack, and breathing problems.
Plant-based selenium sources are abundant.
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Zinc
Zinc is needed for thyroid hormone production and function, and deficiency can negatively affect thyroid function and overall health, potentially worsening hypothyroidism. A 2021 study suggested that supplements containing zinc, vitamin A, and selenium may increase thyroid hormone production in hypothyroid individuals. Consult a healthcare professional if you suspect a zinc deficiency to determine if supplementation is appropriate.
Other Important Nutrients
Other nutrient deficiencies that may play a role in the development or worsening of hypothyroidism include:
- Vitamin D: Deficiency is a risk factor for autoimmune thyroid conditions, including hypothyroidism, and can negatively affect thyroid function. Vitamin D is not concentrated in many foods, so supplements are often taken. Fortified plant-based milk remains a great source of vitamin D for vegans.
- Vitamin B12: Deficiency is common among people with hypothyroidism. A doctor may recommend B12-rich foods or a B12 or B-complex supplement.
- Magnesium: Low magnesium levels may contribute to thyroid dysfunction and hypothyroidism. Magnesium-rich foods or supplementation may improve hypothyroid symptoms.
- Iron: Low iron levels or iron deficiency anemia can impair thyroid function, often requiring supplementation.
- Other Nutrients: Vitamin A, folate, and calcium deficiencies may also contribute to hypothyroidism.
Foods to Limit or Avoid with Hypothyroidism
If you have hypothyroidism, limiting or avoiding certain foods may support your thyroid function and overall health.
Ultra-Processed Foods
Ultra-processed foods may increase inflammation and oxidative stress, which can worsen markers of inflammation and negatively affect thyroid function and overall health. Examples include processed snack foods like potato chips, soda and sweetened beverages, sweetened breakfast cereals, and flavored granola bars with preservatives.
Gluten
Gluten, found in wheat, barley, triticale, and rye, can trigger an autoimmune reaction in individuals with celiac disease, damaging the digestive tract and impairing nutrient absorption, which can worsen hypothyroidism. Those with gluten sensitivity or intolerance are typically advised to follow a gluten-free diet, but consulting a doctor or dietitian before making drastic changes is best.
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Goitrogens
Goitrogens are substances in soy products and cruciferous vegetables like cabbage and Brussels sprouts that may interfere with thyroid hormone production. Most people, including those with hypothyroidism, can consume moderate amounts of goitrogenic foods without negative effects. Goitrogenic foods include cabbage, Russian kale, bok choy, Brussels sprouts, soy, and pearl millet. Cruciferous vegetables like broccoli are low in goitrogens, and cooking reduces goitrogenic activity.
However, limiting the regular consumption of large amounts of juice made with raw cruciferous vegetables is advisable. A 2024 review suggests these foods may not have the negative effect indicated by previous research. Consult a doctor before eliminating foods from your diet.
While nutrient-rich, consuming large amounts of cruciferous vegetables may potentially interfere with iodine absorption for vegans.
Nutritious Foods to Incorporate
A diet rich in nutritious foods can improve overall health and reduce the risk of conditions linked with hypothyroidism, such as heart disease, obesity, and type 2 diabetes. A high-fiber diet can also help lower the risk of constipation, a common symptom of hypothyroidism. Consider incorporating these nutritious foods:
- Fruit: Berries, apples, peaches, pears, grapes, citrus fruits, pineapple, or bananas
- Non-Starchy Vegetables: Greens, artichokes, zucchini, asparagus, carrots, peppers, spinach, or mushrooms
- Starchy Vegetables: Sweet potatoes, potatoes, peas, or butternut squash
- Lean Fish, Eggs, Meat, and Poultry: Fish and shellfish, eggs, turkey, or chicken
- Healthy Fats: Olive oil, avocados, avocado oil, coconut oil, unsweetened coconut, or full-fat yogurt
- Whole Grains: Brown rice, rolled oats, quinoa, or brown rice pasta
- Seeds, Nuts, and Nut Butters: Almonds, cashews, macadamia nuts, pumpkin seeds, or natural peanut butter
- Beans and Lentils: Chickpeas, kidney beans, or lentils
- Dairy and Nondairy Substitutes: Coconut milk, cashew milk, coconut yogurt, almond milk, unsweetened yogurt, or cheese
- Spices, Herbs, and Condiments: Spices like paprika, saffron, or turmeric, fresh or dried herbs like basil or rosemary, and condiments like salsa or mustard.
- Beverages: Water, unsweetened tea, coffee, or sparkling water
Vegan Diet and Hypothyroidism
What is a Vegan Diet?
A vegan diet excludes all animal meat and dairy products, focusing on plant-based foods like fruits, vegetables, legumes, nuts, seeds, bread, rice, pasta, and dairy alternatives. Research suggests that vegan diets can offer health benefits, including weight loss, improved kidney function, lower cancer risk, and reduced risk of cardiovascular diseases.
Vegan Diet and Thyroid Health
There is no evidence that a vegan diet will prevent or treat hypothyroidism or Hashimoto’s. However, a healthy vegan diet can benefit your overall health.
Potential Risks of a Vegan Diet
If you try a plant-based diet for hypothyroidism, monitor your iodine intake closely, as vegans can be at higher risk of developing iodine deficiency. Also, soy products may affect thyroid function by interfering with the absorption of thyroid medication. While soy has health benefits, maintaining adequate iodine intake remains crucial.
A vegan diet may lack nutrients like protein, calcium, omega-3s, zinc, and vitamin B12 if not carefully planned. Substitute these nutrients with plant-based foods like nuts, beans, or quinoa for protein; broccoli, kale, or almonds for calcium; flaxseeds, vegetable oils, or plant-based supplements for omega-3 fatty acids; and spinach, peanut butter, or fortified cereals for iron.
Vegan Diet and Hashimoto's
Hashimoto's disease is an autoimmune condition causing inflammation of the thyroid. Diet and nutrition are critical in treating Hashimoto's and hypothyroidism. Some argue that vegan diets may not be the best choice due to their potential to exacerbate blood sugar issues, prevent healing of intestinal permeability, and contribute to nutrient deficiencies.
Research suggests that too much iodine may trigger Hashimoto's disease. Aim for 150-400 micrograms (mcg) of iodine per day from foods, fortified foods, and supplements. People with Hashimoto's generally tolerate supplements containing up to 150 mcg of iodine without increasing thyroid antibodies.
Should You Eat a Vegan Diet with Hypothyroidism?
The data available about the health benefits of a vegan diet for hypothyroidism are inconclusive. Focus on foods that make you feel your best, incorporating more nutrient-rich plant-based foods.
How to Start a Vegan Diet
If you're inclined to try a vegan diet, you can cut out all poultry, meat, eggs, and dairy at once, or take a more gradual approach. Start by increasing your intake of omega 3s and eating an anti-inflammatory diet that is high in leafy greens and whole grains and low in processed foods.
Alternatives to a Vegan Diet
- Pescatarian: Includes fish but no meat or poultry
- Lacto-ovo Vegetarian: Plant-based, plus dairy and eggs
- Flexitarian: Primarily plant-based, occasionally includes animal products
Additional Considerations
Medication Absorption
Ensure you take your thyroid medication on an empty stomach to promote optimal absorption. Experts typically suggest taking medications like levothyroxine at least 30 to 60 minutes before breakfast or 3 to 4 hours after dinner, waiting at least 30 minutes before consuming foods or beverages besides water, and avoiding taking thyroid medication within 4 hours of taking iron or calcium supplements.
Individual Needs
Everyone with hypothyroidism has different health and dietary needs. Work with a registered dietitian to identify which foods you may need to limit or avoid and develop a balanced eating plan.
Research Findings
Studies suggest that vegan diets may be associated with a lower risk of hypothyroidism. The Adventist Health Study-2 found that vegan diets tended to be associated with lower, not higher, risk of hypothyroid disease. This protection may be due to the exclusion of animal foods, the beneficial effects of plant foods, or both. Animal foods may contain high estrogen concentrations, which have been linked to autoimmunity.
Plant-Based Diets and Autoimmune Disease
Plant-based diets may be associated with a low prevalence of autoimmune disease due to high amounts of antioxidants and anti-inflammatory compounds. Exclusion of all animal foods was associated with half the prevalence of hyperthyroidism compared with omnivorous diets.
Gut Health
Hashimoto’s appears to be related to a clear reduction in the concentration of Prevotella species, good fiber-eating bugs known to enhance anti-inflammatory activities. Decreased Prevotella levels are also something you see in other autoimmune conditions, such as multiple sclerosis and type 1 diabetes. Eat more plants to increase Prevotella levels.
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