Hypothyroidism is a health condition in which the thyroid gland does not make enough thyroid hormones, slowing many bodily functions—including the metabolism. The condition has been associated with diet deficiencies. While there is no specific diet to treat or prevent hypothyroidism, certain food choices may help support healthy thyroid function.
Foods to Focus On
Focus on eating a healthy diet that consists of fresh fruits, vegetables, whole grains, dairy, and protein. Be sure to drink plenty of water each day. Below is a list of foods to include in your diet:
- Beans
- Dairy
- Eggs
- Fish
- Fruit and vegetables (aim for five portions each day)
- Meat
- Unsaturated oils (in small amounts)
- Whole grains
Foods to Limit
If you have hypothyroidism, you do not need to follow a specific diet. However, you should consider limiting or avoiding soy, as it has been found to increase the risk of high TSH.
There is a myth that those with hypothyroidism should avoid eating cruciferous veggies (such as broccoli, cauliflower, and kale) due to their impact on how the thyroid uses iodine. However, you would need to consume extremely high amounts of cruciferous vegetables to interfere with iodine.
Potentially Beneficial Eating Patterns for Hypothyroidism
Your diet and nutrient intake can impact your thyroid health. Some research indicates that certain nutrients help reduce the risk of hypothyroidism and manage the condition for those who have it. However, few research studies have examined hypothyroidism and diets as a whole.
A 2024 study examined the dietary patterns of U.S. adults and their risk of developing hypothyroidism. Researchers found that fruits, whole grains, vegetables, and dairy were not associated with an increased risk of hypothyroidism.
The latter eating pattern generally aligns with the following popular diets:
- Mediterranean diet: A mostly plant-based diet emphasizing whole foods and healthy fats
- Anti-inflammatory diet: A diet that emphasizes whole foods and minimizes processed foods, those high in sugar, and red meat—all of which can contribute to inflammation
- Paleo diet: A diet meant to mimic those of cavemen, eating unprocessed, organic whole foods while limiting dairy, grain, and beans
- Autoimmune elimination diet: A diet protocol used to identify foods that trigger an autoimmune response
Crucial Nutrients
Iodine
Iodine is an element found in some foods and added to many types of salt (iodized salt). It is a key component of proper thyroid function. When the body doesn't have enough iodine, thyroid-stimulating hormone (TSH)—the hormone that controls the thyroid—remains high, which can lead to an enlarged thyroid gland, also known as a goiter.
The recommended dietary allowance (RDA) of iodine for adults is 150 micrograms (mcg). Good sources of iodine include:
- Dairy
- Eggs
- Fish
- Seafood
Selenium
Selenium is a mineral found in food and available in supplement form. It is essential to thyroid hormone metabolism. People with selenium deficiency can develop thyroid conditions like hypothyroidism, Graves' disease, and Hashimoto's disease.
The RDA of selenium for adults is 55 mcg. Foods high in selenium include:
- Beef
- Brazil nuts
- Pork
- Sardines
- Tuna
Zinc
Zinc is an essential nutrient for thyroid hormone production. People who are zinc deficient are at an increased risk of hypothyroidism.
However, zinc and thyroid hormones have a bidirectional relationship, meaning they rely on one another; thyroid hormones are essential to zinc absorption.
The RDA for zinc in adult men is 11 milligrams (mg), and in adult women, it is 8 mg. Food sources high in zinc are:
- Beef
- Oysters
- Pork
- Pumpkin seeds
- Turkey
- Zinc-fortified breakfast cereals
Vitamin D
Vitamin D is an essential nutrient that supports the thyroid gland. Most of the body's vitamin D comes from sunlight exposure; only 5% to 10% comes from food sources.
Vitamin D deficiency is a risk factor for thyroid conditions such as autoimmune thyroid diseases and thyroid cancer.
The RDA for vitamin D supplements in adults is 15 mcg, or 600 international units (UI).
Vitamin B12
Vitamin B12 is a water-soluble (dissolves in water) vitamin found in some foods. It is essential to the function of the central nervous system and red blood cell development. It is also crucial to thyroid function. Vitamin B12 deficiency increases the risk of hypothyroidism.
The RDA of vitamin B12 for adults is 2.4 mcg. Food sources high in vitamin B12 include:
- Beef liver
- Clams
- Nutritional yeast
- Oysters
- Salmon
Magnesium
Magnesium is a mineral essential to several body functions. Regarding the thyroid, magnesium converts the thyroid hormone T4 to T3. People with low magnesium are at an increased risk of hypothyroidism.
The RDA of magnesium for adult men is 420 mg, and for adult women, it is 320 mg. Foods that are high in magnesium include:
- Almonds
- Cashews
- Chia seeds
- Roasted pumpkin seeds
- Spinach
Iron
Iron deficiency is the most common type of mineral deficiency worldwide. It is necessary for several body functions, including red blood cell, thyroid, and neurological (brain, spinal cord, and nerve) function. When someone is iron deficient, the risk of thyroid autoantibody positivity increases.
The RDA for iron is 8 mg for adult men, 18 mg for women age 19 to 50, and 8 mg for women 51 years and older. Food sources of iron include:
- Beef liver
- Iron-fortified breakfast cereals
- Lentils
- Oysters
- White beans
Do You Need to Take Supplements?
Eating a variety of foods is the best way to get all the vitamins and minerals you need. However, that can be difficult for some people. Supplements can fill any nutrient gaps you may be missing.
Talk to a healthcare provider before taking supplements to support your thyroid. Many supplements can interfere with medications, thyroid function, or thyroid tests.
Take Thyroid Medication on an Empty Stomach
Thyroid medication can interact with food. Experts recommend taking it on an empty stomach at the same time each day, such as:
- Morning: If you take your thyroid medication in the morning on an empty stomach, wait 30 to 60 minutes between taking the drug and eating or drinking.
- Evening: If you choose to take the medication later in the day, wait at least three to four hours after eating any food before taking the medication.
Weight Loss Tips
Hypothyroidism slows down the metabolism and can cause weight gain. Talk to a healthcare provider if you want to lose weight. They may refer you either to a registered dietitian to help you determine the best diet pattern to achieve your goals or to an endocrinologist (hormone specialist), who can start you on treatment.
Summary
While no single diet can help manage hypothyroidism, eating a healthy diet with a variety of foods can be beneficial. Emphasize foods with nutrients that support the thyroid, such as iodine, selenium, zinc, vitamin D, B12, magnesium, and iron. Always talk to a healthcare provider before starting a new diet.