The Ultimate Thyroid Diet: Foods to Support and Foods to Avoid

Explore how nutrition impacts thyroid health and discover how the right foods can support your metabolism and overall wellbeing.

By Sneha Tete, Integrated MA, Certified Relationship Coach

Created on Sep 28, 2025

Explore how nutrition impacts thyroid health and discover how the right foods can support your metabolism and overall wellbeing.

Your thyroid is a small, butterfly-shaped gland located at the front of your neck. It plays a major role in controlling how your body uses energy by producing hormones that regulate metabolism, heart rate, and calorie burning. When the thyroid underperforms—a condition known as hypothyroidism—it can trigger symptoms like fatigue, weight gain, and mood changes.

While there’s no cure for hypothyroidism, both medication and diet can make a meaningful difference in symptom management. Some foods nourish thyroid function, while others may interfere with hormone production or medication efficacy. Here’s a comprehensive guide to the best and worst foods for thyroid health, based on current research and expert recommendations.

Understanding Hypothyroidism and Diet

Hypothyroidism means your thyroid isn’t producing enough hormones. The most common type is Hashimoto’s disease, an autoimmune condition. Most people with hypothyroidism take synthetic thyroid hormone, but certain foods and nutrients can support your thyroid and potentially reduce the need for dose escalation over time.

According to endocrinologist Dr. Hong Lee and registered dietitian Lisa Markley, diet cannot cure thyroid disease, but it can optimize thyroid functioning and enhance your overall wellbeing.

Foods to Eat More Of for Thyroid Support

The right foods supply key nutrients and may help control inflammation, boost hormone production, and support metabolic health. Here are some science-backed foods and nutrients to prioritize:

Salmon: A Source of Vitamin D

Vitamin D deficiency is more common in those with Hashimoto’s disease.
Low vitamin D can raise thyroid antibody levels, increasing inflammation and impairing function.
Salmon delivers nearly 570 IU of vitamin D per 3-ounce cooked portion.
Other sources: fortified orange juice, milk, eggs.

Brazil Nuts: Packed with Selenium

Just two Brazil nuts contain your daily recommended intake of selenium.
Selenium is highly concentrated in the thyroid; it’s essential for hormone production.
Selenium also boasts antioxidant powers, which help curb inflammation from autoimmune triggers.
If you don’t eat Brazil nuts, other options include tuna, turkey, and sunflower seeds.

White Beans: Rich in Iron

A cooked cup offers about 8mg of iron.
Iron is critical for the production of thyroid hormones; deficiency impairs enzymes involved.
Premenopausal women need 18mg iron daily; men and older adults require 8mg.
Enhance iron absorption by pairing with vitamin C foods (e.g., white beans topped with lemon vinaigrette).
Important: Take thyroid medication at least 4 hours apart from iron-rich meals.

Eggs: Nutrient-Rich for Thyroid Health

Eggs provide a natural source of vitamin D and iodine, both of which are important for thyroid synthesis.
They also supply proteins and healthy fats, supporting hormone production and energy.

Dairy and Fortified Alternatives

Milk, yogurt, and fortified dairy alternatives offer vitamin D, calcium, and protein.
Dairy foods can help meet your daily micronutrient needs, but opt for low-sugar varieties.

Micronutrients Essential for Thyroid Function

Nutrient	Key Role	Food Sources
Iodine	Thyroid hormone synthesis	Seafood, seaweed, dairy, eggs
Selenium	Regulates thyroid hormone metabolism	Brazil nuts, fish, turkey, sunflower seeds
Iron	Enzyme cofactor in hormone production	Beans, lentils, beef, spinach
Zinc	Supports hormone release and conversion	Shellfish, beef, pumpkin seeds, chickpeas
Vitamin D	Immunomodulation, reduces antibody formation	Salmon, eggs, fortified milk

Foods to Eat Less Of: What’s Harmful for Your Thyroid?

Some commonly enjoyed foods contain compounds that can interfere with thyroid function—in particular, isoflavones, goitrogens, and excessive fiber.

Soy Products

Soy isoflavones (in tofu, edamame, soy milk, soy protein bars) can block iodine absorption.
Stick to a few servings per week; opt for minimally processed forms such as tempeh or miso.
Highly processed soy products are more likely to be problematic.

Cruciferous Vegetables

Kale, broccoli, cauliflower, cabbage, and Brussels sprouts contain goitrogens, enzymes that block thyroid hormone production.
Don’t cut them out entirely—just keep servings moderate, and cook them to neutralize goitrogens.
Overconsumption, like drinking raw kale juice daily, is best avoided.

Excess Fiber and Certain Whole Grains

Although fiber is important, very high fiber intake (above 30g daily) may impair absorption of thyroid medications.
Whole grains offer valuable nutrients, but balance is key—spread your fiber intake throughout the day.

Kelp and Seaweed

Seaweed is high in iodine, but too much iodine can actually worsen hypothyroidism in some individuals.
Include seaweed in moderation, and speak with your doctor about supplementation.

Best Eating Habits for Thyroid Health

Prioritize balanced, whole-food meals—aim for diversity across fruits, vegetables, proteins, and grains.
Drink plenty of fluids: 6 to 8 glasses of water daily supports metabolism and digestion.
Be cautious with supplements, especially biotin, calcium, and iron, as they can interfere with thyroid medication.
Avoid highly processed foods and added sugars, which may worsen fatigue and inflammation.
If you eat a plant-based diet, pay extra attention to iodine and zinc intake.

Sample Thyroid-Friendly Meal Plan

Breakfast: Scrambled eggs and sautéed spinach; whole grain toast; fortified orange juice
Lunch: Salmon salad with mixed greens, cherry tomatoes, avocado; vinaigrette dressing
Snack: A handful of Brazil nuts; plain Greek yogurt
Dinner: White bean stew with carrots and cooked broccoli; quinoa side
Dessert: Fresh fruit, such as berries or melon

Frequently Asked Questions (FAQs)

Q: Can specific foods cure hypothyroidism?

A: No food or supplement can cure hypothyroidism. However, eating a balanced diet rich in essential nutrients can help support thyroid function and optimize your overall health.

Q: How does cooking cruciferous vegetables help thyroid health?

A: Heat breaks down goitrogenic compounds found in cruciferous vegetables like kale and broccoli, making them less likely to interfere with thyroid hormone production.

Q: Should I avoid all soy products?

A: Most people with hypothyroidism don’t need to eliminate soy completely; just limit intake to a few servings of minimally processed soy each week.

Q: Is taking iodine supplements necessary?

A: Iodine is essential, but excess supplementation can harm the thyroid. It’s best to get iodine from food sources like eggs and dairy unless advised otherwise by your healthcare provider.

Q: Can supplements interfere with thyroid medication?

A: Yes. Calcium, iron, and biotin supplements can impair absorption of thyroid medication, so take your meds at least 4 hours apart from these supplements or high-calcium/iron meals.

Expert Tips to Maximize Thyroid Health

Work with a registered dietitian or endocrinologist to design a meal plan tailored to your specific needs.
Monitor your nutrient levels regularly, especially vitamin D, iron, and selenium.
Maintain a healthy weight; even small amounts of weight loss can help with symptom management.
Increase gut diversity by eating a wide variety of fiber-rich plant foods to support both digestion and immune regulation.

Takeaway: Creating a Thyroid-Healthy Diet

In summary, a diet rich in diverse whole foods—with special attention to salmon, Brazil nuts, white beans, eggs, and moderate dairy—can support healthy thyroid function. Limit highly processed soy and excessive raw cruciferous vegetables, and monitor supplements that may impact medication absorption.

Always consult with a healthcare provider before making major dietary changes, especially if you have a diagnosed thyroid disorder.

References

Author

Sneha TeteBeauty & Lifestyle Writer

Sneha is a relationships and lifestyle writer with a strong foundation in applied linguistics and certified training in relationship coaching. She brings over five years of writing experience to thebridalbox, crafting thoughtful, research-driven content that empowers readers to build healthier relationships, boost emotional well-being, and embrace holistic living.

Read full bio of Sneha Tete