Hypothyroidism is a condition where the body doesn't produce enough thyroid hormones. These hormones are crucial for managing various bodily functions, including growth, cell repair, and metabolism. While medication is the primary treatment, a balanced and nutritious diet can significantly alleviate symptoms and promote overall health. This article provides a detailed dietary plan for individuals with hypothyroidism, outlining which foods to incorporate and which to avoid.
Benefits of Dietary Interventions for Hypothyroidism
For individuals with hypothyroidism, particularly those with Hashimoto's thyroiditis, specific dietary interventions can offer several benefits:
- Improving thyroid function: Certain nutrients and eating patterns can support the thyroid gland in producing hormones more efficiently.
- Helping maintain a moderate body weight: Hypothyroidism can slow metabolism, leading to weight gain. A proper diet can help manage weight.
- Reducing symptoms of hypothyroidism: Dietary changes can alleviate common symptoms like fatigue, constipation, and low energy.
- Reducing nutrient deficiencies: Hypothyroidism can sometimes lead to nutrient deficiencies, which can worsen symptoms. A well-planned diet can address these deficiencies.
Recommended Eating Patterns
Several eating patterns may be beneficial for people with hypothyroidism:
- Mediterranean diet: This diet, rich in vegetables, fruits, and healthy fats, may protect against cellular damage due to its anti-inflammatory properties.
- Anti-inflammatory diet: This approach focuses on reducing inflammation in the body, potentially improving thyroid function and overall health.
- Paleo diet: Some individuals find the paleo diet, which emphasizes whole, unprocessed foods, helpful in managing hypothyroidism symptoms.
- Autoimmune elimination diets: These diets, which should be followed under the guidance of a healthcare professional, involve eliminating potential trigger foods to identify sensitivities and reduce inflammation.
A diet low in pro-inflammatory foods, added sugar, and ultra-processed foods can be beneficial for many individuals with hypothyroidism. Emphasizing foods rich in specific nutrients can also bolster thyroid health.
Essential Nutrients for Thyroid Health
The nutrients that may benefit people with hypothyroidism can vary based on the type of hypothyroidism. Doctors may recommend addressing nutritional deficiencies with dietary changes or supplements.
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Iodine
Iodine is an essential mineral required for the production of thyroid hormones. Iodine deficiency can contribute to the development of some types of hypothyroidism. It is, in fact, the most common cause of hypothyroidism worldwide.
While iodine deficiency is prevalent in many parts of the world, it is less common in developed countries. Individuals at higher risk of iodine deficiency in developed countries include:
- People who don't use iodized salt
- Pregnant people
- People following vegan diets
However, excessive iodine intake can be harmful, particularly for people with autoimmune hypothyroidism, such as Hashimoto's thyroiditis. It's crucial to consult with a healthcare professional about iodine intake if you have a thyroid condition. They can test your iodine levels and guide you on managing your intake.
They may recommend avoiding foods that are high in iodine, such as:
- Seaweed
- Kelp or dulse
- Iodine-enriched salt
Iodine is like “food” for the thyroid, as the gland needs the nutrient to produce its hormones. Dairy cows often receive iodine supplements, which makes products like milk, cheese, and yogurt good sources of the nutrient, according to the National Institutes of Health (NIH). The amount per product varies, but a serving of plain low-fat yogurt or Greek yogurt can provide roughly 58 percent of your daily recommended iodine intake. Worldwide, iodine deficiency is the leading nutritional cause of thyroid disease, aligning with research. That said, increasing your iodine intake won’t confer much benefit unless you’re deficient.
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Selenium
Selenium is another mineral that supports thyroid hormone production and helps protect the thyroid from damage caused by oxidative stress. Research has linked selenium deficiency to the development of autoimmune thyroid disease, including Hashimoto's thyroiditis.
Adding selenium-rich foods to your diet can increase your selenium levels. Examples include:
- Brazil nuts (2-3 Brazil nuts can provide a substantial amount of selenium)
- Tuna
- Sardines
- Eggs
- Legumes
As more research is needed, experts do not broadly recommend selenium supplements if you have hypothyroidism. A healthcare professional may recommend supplementation in people with a selenium deficiency who cannot get selenium through food sources. Selenium supplements may be helpful for people with hypothyroidism who have a selenium deficiency.
The National Institutes of Health (NIH) has identified 400 mcg of selenium as the daily upper limit for adults. A high intake of selenium over time can cause symptoms of:
- Hair and nail loss
- Diarrhea
- Nausea
- Skin rash
The NIH notes that consuming high amounts of selenium can lead to toxicity, which can have serious, and sometimes fatal, effects like:
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- Kidney failure
- Heart attack
- Breathing problems
Some research suggests selenium may help alleviate certain thyroid-related autoimmune and eye conditions. “Selenoproteins have antioxidant properties which can help reduce inflammation,” backed by research. “They are also important for thyroid hormone synthesis.” Again, moderation is key, since too much selenium can be harmful.
Zinc
The body also needs zinc for thyroid hormone production and thyroid function. Not getting enough can negatively affect thyroid function and overall health. A zinc deficiency can lead to or worsen hypothyroidism.
A 2021 study in which participants took supplements containing zinc, vitamin A, and selenium suggests that increasing these micronutrients may increase thyroid hormone production in people with hypothyroidism.
If you think you may have a zinc deficiency, consider talking with a healthcare professional. They can determine whether or not a zinc supplement may be appropriate for you.
Zinc supports the production and function of several hormones. “It helps to make the more active form of thyroid hormone (T3) and helps the thyroid hormone to act on the cells of the body,” Healthdirect Australia reports that zinc deficiency is uncommon, but suggests that people with gastrointestinal disorders and those following vegetarian or vegan diets may have a higher risk.
Other Important Nutrients
Other nutrient deficiencies that may play a role in the development or worsening of hypothyroidism may include:
- Vitamin D: Vitamin D deficiency is a risk factor for autoimmune thyroid conditions, including hypothyroidism. Low levels can negatively affect thyroid function. Though you can get vitamin D from sun exposure, it isn’t concentrated in many foods, so people often take supplements.
- Vitamin B12: B12 deficiency is common among people with hypothyroidism. If your levels are low, a doctor may recommend eating foods high in vitamin B or taking a B12 or B-complex supplement.
- Magnesium: Low magnesium levels may contribute to thyroid dysfunction and hypothyroidism. Magnesium-rich foods or supplementation with magnesium may improve hypothyroid symptoms.
- Iron: Low iron levels or iron deficiency anemia can impair thyroid function. Supplementation is often necessary to reach and maintain recommended iron levels.
Other nutrient deficiencies that may contribute to hypothyroidism may include:
- Vitamin A
- Folate
- Calcium
Iron is another essential element for thyroid hormone creation and function. Because iron is absorbed in the cells of the small intestine, people with gastrointestinal disorders like IBD may be more susceptible to iron deficiency, which research supports. Besides eggs, meat is one of the best sources of iron, but studies indicate most vegetarians and vegans get enough of the mineral in their diets.
Whole grains can be a good source of copper, another mineral involved in several processes related to thyroid hormone synthesis and regulation, aligning with research.
Foods to Limit or Avoid
If you have hypothyroidism, avoiding or limiting certain foods may support your thyroid function and overall health.
Ultra-Processed Foods
Ultra-processed foods may increase inflammation and oxidative stress in the body. Oxidative stress refers to the excess of reactive compounds called free radicals in the body, which overwhelm the body’s antioxidant defenses and can lead to cellular damage.
Hashimoto thyroiditis can increase markers of inflammation and oxidative stress. Eating ultra-processed foods can worsen these markers and may negatively affect thyroid function and overall health.
Examples of ultra-processed foods include:
- Processed snack foods, like potato chips
- Soda and sweetened beverages
- Sweetened breakfast cereals
- Flavored granola bars with preservatives
- Fast food
- Hot dogs
- Donuts
- Cakes
- Cookies
Reducing the intake of ultra-processed foods and added sugars may help improve symptoms, manage weight, and boost overall well-being.
Gluten
Gluten is a group of proteins found in:
- Wheat
- Barley
- Triticale
- Rye
If you have celiac disease, eating gluten triggers an autoimmune reaction that damages the digestive tract and negatively affects your body’s ability to take in other nutrients. This can lead to nutrient deficiencies and inflammation that can worsen hypothyroidism.
People with Hashimoto’s disease - a cause of hypothyroidism - are more likely to have celiac disease than the general population. This is because Hashimoto’s and celiac are both types of autoimmune disorder, and a person with one of these disorders is more likely to develop another.
Research also suggests that removing gluten from the diet improves thyroid function in people with Hashimoto’s who do not have celiac disease.
Treating celiac disease involves switching to a gluten-free diet. People with autoimmune-related hypothyroidism might try going gluten-free to see whether their symptoms improve.
If you have a sensitivity or intolerance to gluten, doctors typically recommend following a gluten-free diet. However, talking with a doctor or dietitian before drastically changing your eating plan is best.
Goitrogens
Goitrogens are substances in soy products and cruciferous vegetables such as cabbage and Brussels sprouts. Some research suggests they may interfere with thyroid hormone production.
Most people, including those with hypothyroidism, can enjoy moderate amounts of goitrogenic foods without negatively affecting their thyroid health. Goitrogenic foods can include:
- Cabbage
- Russian kale
- Bok choy
- Brussels sprouts
- Soy
- Pearl millet
- Collards
- Broccoli
- Broccoli rabe
- Cauliflower
Cruciferous vegetables like broccoli are low in goitrogens, and cooking goitrogenic foods reduces goitrogenic activity, making them safer for people with hypothyroidism.
However, you may want to limit the regular consumption of large amounts of juice made with raw cruciferous vegetables. However, a 2024 review of research suggests these foods may not have the negative effect on thyroid function indicated by previous research. It’s best to talk with a doctor before eliminating foods from your diet.
Foods to Incorporate
Following a diet rich in nutritious foods can help improve overall health and reduce the risk of health conditions linked with hypothyroidism, such as heart disease, obesity, and type 2 diabetes. A diet high in fiber can also help lower the risk of constipation, a common symptom of hypothyroidism.
If you have hypothyroidism, you can try incorporating the following nutritious foods into your diet:
- 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
Some people with hypothyroidism may benefit from avoiding foods they are sensitive to, such as gluten or dairy. If you can, work with a registered dietitian who can help identify which foods you may need to limit or avoid. They can also help you develop a balanced eating plan that doesn’t unnecessarily cut out nutrient-rich ingredients.
Medication and Food Interactions
Ensure you take your thyroid medication on an empty stomach to promote optimal absorption. This includes avoiding beverages, foods, and supplements that could interfere with medication absorption. Experts typically suggest:
- Taking thyroid medications like levothyroxine at least 30 to 60 minutes before breakfast or 3 to 4 hours after dinner
- Taking your medication on an empty stomach
- Waiting at least 30 minutes before consuming foods or beverages besides water, including caffeinated beverages, which can affect how your body absorbs the medication
- Avoiding taking thyroid medication within 4 hours of taking iron or calcium supplements
Also, the following medications and supplements may interfere with the body’s absorption of thyroid medication:
- Antacids or acid reducers
- Milk and calcium supplements
- Iron supplements
- High-fiber foods, such as bran flakes, fiber bars, and fiber drinks
- Foods high in iodine
- Soy-based foods
Sample 1-Week Meal Plan
Below, find a sample 1-week meal plan for an omnivorous person with hypothyroidism:
- Monday
- Breakfast: Scrambled eggs with salmon
- Lunch: A salad with grilled shrimp
- Dinner: A black bean and vegetable stir-fry with brown rice
- Tuesday
- Breakfast: A fruit salad with yogurt and sliced almonds
- Lunch: A grilled chicken salad topped with pumpkin seeds
- Dinner: Baked salmon with roasted vegetables
- Wednesday
- Breakfast: An omelet with mushrooms and zucchini
- Lunch: Bean soup with a whole wheat or gluten-free roll
- Dinner: Shrimp fajitas with corn tortillas, peppers, and onions
- Thursday
- Breakfast: A protein smoothie with berries and nut butter
- Lunch: A cauliflower rice bowl with ground turkey, black beans, salsa, guacamole, cheese, and veggies
- Dinner: Roasted chicken with quinoa and broccoli
- Friday
- Breakfast: Poached or boiled eggs with avocados and berries
- Lunch: Tuna salad lettuce cups with whole wheat or gluten-free crackers
- Dinner: A grilled steak with baked sweet potato and a side salad
- Saturday
- Breakfast: Coconut yogurt with berries and almond butter
- Lunch: A turkey burger on a green salad with sweet potato fries
- Dinner: Pan-fried crab cakes with brown rice and vegetables
- Sunday
- Breakfast: A frittata with vegetables
- Lunch: A quinoa bowl with vegetables and chickpeas
- Dinner: Grilled shrimp skewers with bell peppers and pineapple
Additional Tips for Weight Management
People with hypothyroidism may gain weight more easily than people without the condition because hypothyroidism can slow metabolism.
Having a healthy diet rich in fruits, vegetables, filling proteins, and healthy fats can help manage weight and boost well-being. These foods are also rich in fiber, which may help people feel fuller for longer.
In addition, regular moderate- to high-intensity aerobic exercise and strength training can help boost metabolism and promote weight loss. Staying active can also improve levels of energy and the quality of sleep.
In addition, a person may notice a small weight reduction - typically under 10% - when they take medication to treat hypothyroidism.
Ashwagandha and Other Supplements
Ashwagandha is an adaptogenic herb proven to heal thyroid and adrenal issues that has been used for thousands of years in Chinese medicine. Another adaptogenic herbs that works in supporting overall thyroid health is rhodiola. B12 is an essential vitamin for improving thyroid function. It helps to balance the thyroid hormones naturally, and can also be great for fighting fatigue.
Avoid “thyroid health” supplements: These supplements aren’t FDA-regulated and may contain iodine or trace amounts of thyroid hormone, according to a study, which may interfere with your body’s ability to produce its own hormones.