Nutrition Tips for Thyroid Health

Maintaining thyroid health through proper nutrition is important, as the thyroid gland plays a key role in regulating metabolism, energy levels, and overall health.

Here’s a list of foods to eat and foods to avoid when it comes to thyroid function.

Eat more:

• Foods that are high in zinc. Zinc deficiency has been linked to hypothyroidism. Sources of zinc include green leafy vegetables (spinach in particular is high in zinc), oysters, chickpeas and lentils.
• Foods that contain iodine. Iodine is essential for thyroid hormone production. Food sources include seaweed, cod, iodized salt, diary (yogurt, cheese, milk), eggs, oysters and liver.
• Nuts. Brazil nuts, macadamia nuts, and hazelnuts all contain selenium which helps regulate thyroid function.
• Organ meats. Liver is one of nature’s most concentrated sources of vitamin A.
• Antioxidant-rich foods. Berries, leafy greens, nuts and seeds will help combat oxidative stress.
• Anti-inflammatory foods. Curcumin found in turmeric can be helpful in down-regulating autoimmune conditions like Hashimoto’s; other anti-inflammatory foods include fatty fish, walnuts and flaxseeds. (Click here to read Dr. Gary’s 11 Food Rules for the Ultimate Anti-inflammatory Diet)

Consume less:

• Alcohol. Drinking inhibits the peripheral thyroid hormones, free T3 and T4.
• Processed foods. Processed foods may cause gut damage leading to decreased thyroid function.
• Refined sugar. Excessive consumption of sugars and refined carbohydrates can lead to insulin resistance and diabetes. Studies confirm that diabetes and thyroid disorders mutually impact each other; type 2 diabetes can be exacerbated by thyroid disorders, and diabetes can worsen thyroid dysfunction.
• Gluten-containing foods. If you have Hashimoto’s the first dietary recommendation is to remove gluten from your diet due to an immune reaction to gluten that triggers a thyroid autoimmune attack.

Your thyroid plays a crucial role in your overall well-being, and proper nutrition can make all the difference. By incorporating some of the foods and key nutrients above you can help keep your thyroid functioning optimally. Don’t forget to stay hydrated, reduce inflammation with anti-inflammatory foods, and avoid excess processed foods.

If you’re dealing with thyroid concerns and would like to work with a nutritionist to optimize your nutrition, please give us a call at 703-532-4892 and make an appointment today!

For more information on thyroid disorders, click here.

Watch: A Functional Medicine Approach to Autoimmune Hypothyroidism (Hashimoto’s Thyroiditis)

Updated: November 2024

Mohammed Hussein SM, AbdElmageed RM. The Relationship Between Type 2 Diabetes Mellitus and Related Thyroid Diseases. Cureus. 2021 Dec 25;13(12):e20697. doi: 10.7759/cureus.20697. PMID: 35106234; PMCID: PMC8787293.