Hypothyroidism Diet: What is the Best Diet for Hypothyroidism

Hypothyroidism occurs when the thyroid gland does not produce sufficient thyroid hormones (1, 2, 3). This could slow down the body's metabolic processes (4, 5, 6, 7, 8). That is why people with hypothyroidism find it harder to lose weight.

Some of the common symptoms include fatigue, weight gain, depression, and sensitivity to cold. The condition is often diagnosed through blood tests measuring levels of thyroid-stimulating hormone (TSH) and thyroxine.​

Best Diet for Hypothyroidism

Thyroid hormone replacement is the main treatment for hypothyroidism, but new research shows that eating the right foods can also make a big difference. A healthy diet can help your thyroid work better and ease symptoms like tiredness, weight gain, and feeling cold.

In this article, we’ll share simple, science-based diet tips to help support your thyroid health.

Why Nutrition Matters for Your Thyroid

Your thyroid needs certain nutrients to make hormones and stay healthy. Eating a well-balanced diet with the right vitamins and minerals can help manage hypothyroidism naturally.

Here are some of the most important nutrients for thyroid health:

1. Iodine-Rich Foods

Iodine deficiency can cause thyroid disorders (9, 10, 11, 12, 13, 14). It is also important for cognitive function. Many of my clients use pink Himalayan salt, thinking it is rich in minerals. But, for the quantity of salt that we eat in a day, the minerals that we get are quite low.

Moreover, it doesn't have iodine. Instead, add iodised salt and iodine-rich foods into your diet to support the thyroid gland. 

Sources: Seaweed, fish, dairy products, and iodised salt.​

But if you have autoimmune thyroid disease like Hashimoto's, too much iodine can be harmful (15, 16, 17, 18). 

2. Selenium-Rich Foods

Selenium is needed to convert thyroid hormones from their inactive to active forms (19, 20, 21, 22, 23). Supplementation with selenium is effective in reducing thyroid autoantibodies and improving thyroid function in people with autoimmune thyroiditis.

Sources: Brazil nuts, seafood, eggs, and sunflower seeds.​

3. Zinc-Rich Foods

Zinc helps your body make thyroid hormones (23, 24, 25) and convert T4 to T3 (active form). It’s also important for growth, healing, and reproductive health. A study indicated that zinc supplementation, combined with selenium, improved thyroid function in females with hypothyroidism.

Sources: Oysters, beef, crab, legumes, and pumpkin seeds.​

4. Iron and Magnesium-Rich Foods

Women with hypothyroidism often also have anaemia due to iron deficiency (26, 27, 28). This could either be due to heavy periods or poor iron absorption.

Anaemia in people with thyroid disorders isn’t just caused by poor nutrition. Low thyroid hormone levels can also play a big role. When these hormones drop, the bone marrow doesn’t get enough stimulation to make red blood cells. This leads to less oxygen being delivered to the body’s tissues and lower levels of erythropoietin, a hormone that helps produce red blood cells (29, 30).

Additionally, iron deficiency can also impair thyroid hormone synthesis (31, 32, 33, 34). Therefore, people with hypothyroidism should be assessed for anaemia and iron deficiency.

Here are some ways to improve your haemoglobin levels with food.

Sources of iron: Lean meats, lentils, spinach, and fortified cereals.

5. High-Fibre Foods

Hypothyroidism can lead to constipation in some people (35, 36). It can slow down the movement of the digestive tract, leading to common symptoms such as constipation, bloating, and delayed stomach emptying. Low thyroid hormone levels affect muscle function in the gut, reducing motility and altering the movement of food through the digestive system.

In many cases, these gastrointestinal symptoms may be the first or only signs of an underactive thyroid. But not all studies support this (37).

If you often feel constipated, increase fibre intake by eating whole grains, fruits, vegetables, and legumes to promote digestive health.​ Half a cup of cooked kidney beans, split peas and lentils gives around 6-8g of fibre. 1 tablespoon of chia seeds has 4g of dietary fibre.

People with hypothyroidism may be more likely to develop SIBO due to slow digestion. These bacteria can cause digestive issues and may affect how well the body absorbs levothyroxine, a common thyroid medication (38).

6. Vitamin B 12

   
   

Vitamin B12 deficiency is common among vegans and vegetarians. Not just that, people with hypothyroidism also develop this deficiency. Take a supplement if your levels are low. Here are some ways to get enough vitamin B12 on a plant-based diet.

Sources of Vitamin B12: Fish, poultry, eggs, and dairy products

.​

7. Vitamin D

Vitamin D deficiency is common throughout the world (39, 40). People with hypothyroidism often have low levels of vitamin D and calcium. This can lead to symptoms like tiredness, weak bones, and muscle cramps. Studies show that lower vitamin D and calcium levels are linked to more severe thyroid problems (41, 42, 43, 44, 45).

While some studies did not find any connection. Read more about how to take Vitamin D supplements and their benefits.

Sources of Vitamin D: Sunlight exposure, fortified foods, and supplements.​

Foods to Avoid with Hypothyroidism

Certain foods can interfere with thyroid function or medication absorption:​

1. Goitrogenic Foods

Cruciferous vegetables like broccoli, cabbage, cauliflower, Brussels sprouts and kale contain goitrogens that can interfere with iodine uptake. However, cooking these vegetables can reduce their goitrogenic effects.​

2. Soy Products

Soy can inhibit the absorption of thyroid hormone replacement therapies. It would be good to eat lesser amounts of soy and soy-based foods like soy milk, tofu, miso, nato, tempeh, edamame and soy sauce

3. Gluten-Rich Foods

Gluten can irritate the small intestine and affect the absorption of thyroid hormone replacement. Many people switch to a gluten-free diet to manage hypothyroidism. But, consider a gluten-free diet only if you have celiac disease or gluten sensitivity.​ Otherwise, you can miss out on important nutrients for optimal health.

4. Sugary Foods

A slowed metabolism due to hypothyroidism can lead to weight gain. Eating less sugary and processed foods can improve your gut health and maintain a healthy weight.​

6. Caffeine

Caffeine can block the absorption of thyroid hormone replacements. It's recommended to wait at least 30 minutes after taking medication before consuming caffeinated beverages.​ Take a look at how much caffeine you are sipping throughout the day.

Sample Hypothyroidism Meal Plan

A balanced diet can help manage hypothyroidism symptoms. Here's a sample meal plan:​

Breakfast: Oatmeal with chia seeds, berries, and a boiled egg​

Lunch: Grilled chicken salad with mixed greens, avocado, and olive oil dressing​

Snack: A handful of Brazil nuts and an apple​

Dinner: Baked salmon with quinoa and steamed broccoli​

Evening Snack: Greek yoghurt with a sprinkle of pumpkin seeds​

Lifestyle Tips for Managing Hypothyroidism

• Regular Exercise: Engage in physical activities like walking, swimming, or yoga to boost metabolism and energy levels.​

• Adequate Sleep: Aim for 7-9 hours of quality sleep each night to support overall health.​

• Stress Management: Practice relaxation techniques such as meditation

Foods to Include in a Hypothyroidism Diet

Incorporating nutrient-rich foods can support thyroid health:​

• Seafood: Rich in iodine and selenium.​

• Lean meats and poultry: Sources of zinc and iron.​

• Dairy products: Provide iodine and vitamin B12.​

• Eggs: Contain selenium and vitamin B12.​

• Legumes and seeds: Offer zinc and iron.​

• Leafy greens and vegetables: High in antioxidants and magnesium.​

• Whole grains: Provide fibre and B vitamins.

Causes of Hypothyroidism

Several factors can contribute to the development of hypothyroidism:​

• Autoimmune Diseases: Conditions like Hashimoto's thyroiditis cause the immune system to attack the thyroid gland.​

• Iodine Deficiency: Iodine is essential for thyroid hormone production, and its deficiency can lead to hypothyroidism.​

• Thyroid Surgery: Removal of part or all of the thyroid gland can impair hormone production.​

• Radiation Therapy: Treatment for cancers of the head and neck can damage the thyroid gland.​

• Medications: Certain drugs can interfere with thyroid hormone production.​

  
  

Hypothyroidism vs. Hyperthyroidism

Hypothyroidism happens when the thyroid is underactive and doesn’t make enough hormones. In contrast, hyperthyroidism is when the thyroid is overactive and produces too many hormones.

People with hyperthyroidism may have symptoms like weight loss, a fast heartbeat, and feeling anxious or nervous. Both thyroid conditions need medical care, but they have different causes and treatments. Knowing the difference is key to getting the right help.

Subclinical Hypothyroidism: A Closer Look

Subclinical hypothyroidism is a mild form of thyroid disease where thyroid hormone levels are slightly low, but most people don’t have clear symptoms. Even though it might not need treatment right away, it’s important to monitor it regularly. Without follow-up, it can turn into full hypothyroidism, which can cause fatigue, weight gain, and other health problems.