Medically reviewed by
Natalie Bessom, D.O. Board-certified family medicine doctor with specialty training in nutrition, USA
Your thyroid is a small butterfly-shaped gland in your neck that regulates your metabolism and also plays a major role in other bodily functions. Your thyroid is part of the endocrine system that helps produce hormones throughout the body.
There is no one set “diet” for thyroid conditions. Whether you have hypothyroidism, hyperthyroidism, goiter, or thyroid cancer, food certainly isn’t going to cure or stop your symptoms or flare-ups for good. However, what you put into your body can definitely have a major impact on your thyroid and overall health.
What nutrients are thyroid-friendly?
Selenium
Selenium is a vital part of maintaining a healthy thyroid. Selenium helps “activate” your thyroid hormones and also helps protect the thyroid gland. Some good sources of selenium are Brazil nuts, fish, cottage cheese, and eggs.
Adding foods that are rich in selenium to your diet is a great way to boost your thyroid function.
Iodine
Iodine is an essential mineral for a healthy thyroid function. Iodine deficiency is very common, especially among patients with hypothyroidism.
However, there is no need to take iodine supplements as research shows that too much iodine can damage your thyroid gland. You are able to get a sufficient amount of the mineral through your diet alone. Some sources to incorporate Iodine into your thyroid diet include iodized salt, seaweed, cod, and tuna.
Zinc
Much like Selenium, zinc also helps to “activate” your thyroid hormones. Research shows that zinc also helps your body regulate normal levels of TSH. Your body actually does not store zinc so it is very important to ensure you’re meeting your daily requirements.
Foods rich in zinc include red meat, shellfish, legumes, and nuts (such as almonds, cashews, and peanuts).
What foods should I avoid?
Goitrogens
Goitrogens are a substance that suppresses the normal function of the thyroid gland. Many foods can contain hidden levels of goitrogens such as:
- Certain vegetables (kale, broccoli, spinach)
- Soy foods (tofu, tempeh)
- Starchy fruits and vegetables (strawberries, sweet potatoes)
Individuals with iodine deficiency should should as much as possible avoid excessive intake of goitrogenic foods.
Highly Processed Foods
Whether you currently suffer from a thyroid condition or not, avoiding highly processed foods is recommended.
These foods are typically chock-full of sugars, saturated fats, and sodium which can be harmful to your thyroid health and are not recommended for a healthy thyroid diet. Limit your intake of processed foods such as chips, cakes, cookies, and hot dogs.
Grocery shopping tips
There is no one size fits all grocery check list or diet. There are, however, some easy everyday hacks to incorporate into your grocery shopping trip to ensure you’re shopping for the right kitchen basics that supplement a healthy thyroid diet. If you live near a local health food store those are great places to start.
1. Shop the perimeter of your store
One of the biggest things to avoid is highly processed foods in your thyroid diet is to shop the perimeter of your grocery store. Have you noticed that unprocessed natural foods are normally located on the outside aisles? Head over to your produce, meat, and dairy section first next time! Avoid the middle aisles filled with junk food and processed snacks.
2. Buy grass-fed, wild-caught protein if possible
If meat or fish is your preferred source of protein, try shopping for organic, grass-fed products to incorporate into your thyroid diet. These cuts won’t have been pumped full of growth hormones that will make their way into your body.
3. Avoid the Dirty Dozen
The Dirty Dozen is a list of foods that are the most highly contaminated. Use this as a reference next time you’re thinking about what produce to buy!
This year’s list contains items such as:
- Strawberries
- Spinach
- Kale
- Nectarines
- Apples
Instead, shop from the Clean 15 list which contains the least contaminated foods. Some food items include:
- Avocados
- Sweetcorn
- Pineapple
- Onions
These lists are updated yearly and are all foods that can be purchased at your local grocery store unless seasonally not available.
Key takeaways
- Your thyroid is a small but mighty organ that manages your hormones, metabolism, energy levels, and much more
- The combination of eating the right nutrients and medication may help reduce your symptoms and flare-ups and improve your overall thyroid diet and function.
- Incorporate foods that are nutrient-dense and full of iodine, selenium, and zinc.
- Avoid excessive consumption of foods high in goitrogens and highly processed foods +.
If you are looking for an easy way to track and maintain your thyroid health, download our ThyForLife app today. ThyForLife is an integrated thyroid solution right at your fingertips. Here at ThyForLife, we do our utmost to provide accurate information. If you require more detailed information regarding medical terms, please consult your thyroid doctor.
