Eating for Thyroid Health

Feb 21, 2025

Your thyroid is a small gland with a big impact on your overall health. Whether you’re dealing with an autoimmune thyroid condition or looking to optimize your thyroid function, what you eat can play a major role in improving your hormonal health and supporting your thyroid.

Let’s dive into how dietary changes can help nurture your thyroid, including foods to embrace, foods to approach with caution, and the key nutrients your thyroid craves.

Understanding Goitrogens: What You Need to Know

Goitrogens are naturally occurring compounds found in certain foods that can inhibit thyroid hormone production, especially when consumed raw in large amounts. But don’t worry—you don’t have to avoid these nutrient-dense superfoods altogether. Cooking them neutralizes the goitrogens, making them perfectly safe for your thyroid.

Common Goitrogenic Foods:

Turnips
Cassava
Rutabaga
Broccoli
Cauliflower
Kale
Cabbage
Brussel Sprouts
Kohlrabi
Bok Choy
Collard Greens
Sweet Potato
Lima Beans
Peanuts
Pine Nuts

Key Tip: Bake, roast, steam, or sauté these veggies before eating to deactivate the goitrogens and enjoy their nutrient-packed benefits.

The Connection Between Gluten and Thyroid Health

For individuals with autoimmune hypothyroidism (Hashimoto’s), gluten can worsen symptoms. Why? The protein in gluten resembles thyroid tissue, confusing the immune system and perpetuating attacks on the thyroid.

What You Can Do:

If you have Hashimoto’s or elevated thyroid antibodies, a gluten-free diet might be recommended.
Before going gluten-free, get screened for Celiac Disease or Non-Celiac Gluten Sensitivity for accurate results.
Pro Tip: You’ll need to eat gluten consistently for 6–8 weeks before testing to ensure accurate results.

Other Foods and Habits That May Impact Your Thyroid

Alcohol and Tobacco: Can inhibit thyroid activity.
Soy, Eggs, Dairy, and Sugar: Some individuals with Hashimoto’s may benefit from reducing or avoiding these. Consider a food sensitivity test to pinpoint specific triggers.

Key Nutrients to Fuel Your Thyroid

Your thyroid thrives on specific nutrients that support hormone production and overall function. Here are the essentials:

Selenium

Why It’s Important: Converts inactive T4 into active T3 thyroid hormone.
Sources: Brazil nuts (just 1–2 a day!), fish, ham, beef.
Tip: Stick to a daily dose of 200 mcg and be mindful not to over-consume Brazil nuts.

Zinc

Why It’s Important: Crucial for producing TRH, TSH, and deiodinase enzymes.
Sources: Meat, oysters, chickpeas, lentils, beans.
Tip: Aim for 30 mg/day for optimal thyroid health.

Iodine

Why It’s Important: Essential for thyroid hormone production.
Sources: Cod, haddock, seaweed, prunes, fortified dairy.
Tip: Certain groups (pregnant women, vegans, and those in iodine-poor areas) may need extra attention. The recommended intake is 150–290 mcg/day.

Iron

Why It’s Important: Aids in converting T4 into T3 for efficient thyroid function.
Sources: Meat, oysters, beans, dark chocolate, spinach, lentils.
Tip: Recommended intake varies—consult your doctor to find the right balance.

Vitamin A

Why It’s Important: Thyroid hormone converts beta-carotene into retinol, the active form of vitamin A. Low thyroid hormone levels can cause beta-carotene buildup, leading to yellowish skin.
Sources: Spinach, carrots, sweet potatoes, red peppers, mango, papaya, eggs.

Our Thoughts on Eating for Thyroid Health

Small dietary changes can make a big impact on your thyroid health. From understanding how to prepare goitrogenic foods to incorporating nutrient-rich staples like selenium, zinc, and iodine into your meals, there’s a lot you can do to support your thyroid naturally.

Remember, everyone’s thyroid journey is unique, so always consult your healthcare provider before making significant dietary changes or starting new supplements.

Here’s to eating your way to better thyroid health!