The Best Diet for Someone Who Has Hypothyroidism

October 26, 2025 •

4 min read

According to the American Thyroid Association, one in eight women will develop a thyroid condition during her lifetime, with hypothyroidism being the most common. Navigating what is the best diet for someone who has hypothyroidism is crucial for managing symptoms, supporting thyroid function, and improving overall well-being.

Quick Summary

This guide covers the optimal dietary strategies for managing hypothyroidism, including essential nutrients like selenium, zinc, and iodine. It discusses foods that may interfere with medication and thyroid function, such as soy and certain cruciferous vegetables. Readers will learn how to create a balanced, anti-inflammatory eating plan to help alleviate symptoms and support metabolism.

Key Points

Prioritize Key Nutrients: Focus on foods rich in selenium (Brazil nuts, eggs, fish), zinc (oysters, chicken), and healthy, moderate sources of iodine (dairy, seafood) to support thyroid function.
Mindful of Goitrogens: Consume cruciferous vegetables like broccoli and kale in moderation and preferably cooked, as cooking deactivates goitrogenic compounds that can interfere with iodine uptake.
Separate Food and Medication: To ensure optimal absorption of thyroid hormone medication (levothyroxine), take it on an empty stomach and avoid consuming iron, calcium, fiber supplements, soy, or coffee for at least 4 hours.
Adopt an Anti-Inflammatory Diet: Reducing inflammation is key for autoimmune hypothyroidism (Hashimoto's). Opt for a diet rich in fruits, vegetables, and omega-3 fatty acids, similar to the Mediterranean diet.
Minimize Processed Foods and Sugar: Ultra-processed foods, refined carbs, and high sugar intake can exacerbate inflammation and weight gain, making symptoms worse. Focus on whole, unprocessed foods instead.
Consider Gluten Sensitivity: Some individuals with autoimmune thyroiditis may benefit from a gluten-free diet, but this is not a universal recommendation. Discuss testing or a trial elimination with a healthcare provider.
Stay Hydrated and Manage Stress: Drinking plenty of fluids, managing stress through techniques like yoga or meditation, and getting adequate sleep are all important lifestyle factors for managing hypothyroidism symptoms.

Understanding the Role of Diet in Hypothyroidism Management

While medication like levothyroxine is the cornerstone of hypothyroidism treatment, diet plays a significant supporting role. The food we eat provides the necessary building blocks for thyroid hormone production and can help manage common symptoms such as fatigue and weight gain. The right diet can reduce inflammation and correct nutrient deficiencies often associated with thyroid dysfunction. A balanced approach focuses on whole, unprocessed foods while being mindful of specific nutrients and compounds that can affect thyroid health.

Essential Nutrients for Thyroid Health

Several micronutrients are vital for proper thyroid function, and focusing on dietary sources can make a difference.

Iodine: A fundamental component of thyroid hormones, iodine is essential for their production. However, the balance is delicate; while a deficiency causes hypothyroidism, excessive intake can worsen the condition, especially in those with autoimmune thyroiditis (Hashimoto's). In many developed nations, iodized salt and dairy products have made iodine deficiency rare, but individuals should still ensure moderate intake from sources like eggs, seafood, and dairy.
Selenium: This powerful antioxidant mineral is found in high concentrations in the thyroid gland and is crucial for converting the inactive thyroid hormone (T4) into its active form (T3). Selenium also protects the thyroid from oxidative damage. Excellent sources include Brazil nuts (just one or two provides the daily requirement), tuna, sardines, eggs, and legumes.
Zinc: Required for the synthesis and regulation of thyroid hormones, a zinc deficiency can negatively impact thyroid function. Supplementation has been shown to improve thyroid hormone levels in some individuals. Foods rich in zinc include oysters, beef, chicken, pumpkin seeds, and lentils.
Other Key Nutrients: Iron is needed for thyroid hormone production, and deficiencies often coexist with hypothyroidism. Vitamin B12 and Vitamin D are also frequently deficient in people with hypothyroidism and are important for energy and immune function.

Foods to Include in Your Diet

Adopting a diet rich in anti-inflammatory, whole foods can help manage symptoms and promote overall health. The Mediterranean diet and an anti-inflammatory diet are often recommended.

Fruits and Vegetables: Incorporate a wide variety of fresh produce. Berries are packed with antioxidants, while leafy greens like spinach provide magnesium and iron.
Lean Protein: Fish, chicken, eggs, and legumes provide the amino acids necessary for hormone synthesis and satiety.
Healthy Fats: Avocado, olive oil, and nuts like Brazil nuts and almonds offer anti-inflammatory benefits and help with nutrient absorption.
Whole Grains and Gluten-Free Options: While some individuals with autoimmune thyroiditis may benefit from a gluten-free diet, others may not. Whole grains like quinoa, brown rice, and oats offer fiber and important minerals.
Probiotic Foods: Yogurt and other fermented foods support a healthy gut microbiome, which is linked to better thyroid function.

Foods to Moderate or Avoid

Certain foods and substances can affect thyroid function or medication absorption.

Goitrogenic Foods: Cruciferous vegetables like broccoli, cauliflower, and kale contain goitrogens, which can interfere with iodine uptake. While generally safe in moderate amounts, especially when cooked, consuming very large quantities of raw goitrogens may be problematic for some.
Soy: Compounds in soy may inhibit thyroid hormone absorption. Those taking levothyroxine should consume soy products in moderation and ensure a several-hour gap between eating soy and taking medication.
Excessive Iodine: As mentioned, too much iodine can be harmful, particularly for those with Hashimoto's. High-iodine supplements, kelp, or excessive intake of iodized salt should be monitored.
Processed Foods and Sugar: These foods can increase inflammation and blood sugar fluctuations, worsening hypothyroid symptoms like fatigue and weight gain.
Alcohol and Caffeine: Excessive intake can disrupt hormone balance and interfere with medication absorption.

Comparison of Diet Types for Hypothyroidism


Feature	Mediterranean Diet	Anti-Inflammatory Diet	Paleo Diet	Standard Western Diet
Focus	Whole foods, produce, healthy fats, lean protein	Reduces inflammation with antioxidant-rich foods	Whole foods, lean proteins, vegetables, no grains/dairy	Processed foods, high sugar, refined carbs, unhealthy fats
Pros	Well-balanced, heart-healthy, diverse nutrients	Addresses underlying inflammation common in autoimmunity	Eliminates many potential inflammatory triggers like gluten	Convenient, but poor nutrition for thyroid health
Cons	Not specifically for thyroid; requires personalization	Requires strict elimination of many food items	Restrictive and may cause nutrient deficiencies long-term	Exacerbates symptoms and inflammation
Hypothyroidism Relevance	Excellent starting point; naturally high in supportive nutrients	Beneficial for autoimmune (Hashimoto's) sufferers	Can be helpful for some, but not a universal solution; may be too restrictive	Not recommended; worsens symptoms and inflammation

Conclusion: Finding the Right Path for Your Thyroid

While there is no single "best diet for someone who has hypothyroidism," the optimal approach involves adopting a nutrient-rich, anti-inflammatory eating pattern. This supports the thyroid gland, mitigates common symptoms, and improves overall well-being. Focusing on whole foods rich in selenium, zinc, and other key vitamins, while being mindful of potential issues with excessive iodine, soy, and raw goitrogens, can make a significant difference. Always take thyroid medication on an empty stomach, separating it from supplements and certain foods to ensure maximum absorption. Consulting a healthcare provider or a registered dietitian is recommended for personalized guidance. Ultimately, a well-managed diet is a powerful tool to complement medical treatment and support your thyroid health for the long term.

Disclaimer: This article is for informational purposes only and should not be considered medical advice. Always consult with a qualified healthcare professional before making any changes to your diet or treatment plan.

Frequently Asked Questions

No, diet alone cannot cure hypothyroidism. Medication, such as levothyroxine, is the primary treatment. However, adopting a healthy, nutrient-rich diet can significantly help manage symptoms and support thyroid function alongside medical treatment.

You do not need to avoid them entirely. While cruciferous vegetables contain goitrogens that can interfere with iodine, their effect is minimal when consumed in moderation and cooked. Cooking significantly reduces goitrogenic activity. Excessive consumption of raw cruciferous vegetables is where the concern lies.

Yes, some evidence suggests that soy products can interfere with the absorption of thyroid medication. To minimize any effect, take your medication on an empty stomach and wait at least several hours before consuming soy-based foods.

Unless a healthcare professional recommends it, you should avoid iodine supplements. Excessive iodine can worsen hypothyroidism, particularly in individuals with autoimmune forms like Hashimoto's. Most people in developed countries get sufficient iodine from iodized salt and other foods.

There is an observed link between celiac disease (a gluten-related autoimmune condition) and Hashimoto's thyroiditis. For some with autoimmune thyroid issues, a gluten-free diet may help reduce inflammation and improve symptoms, but it is not a universal recommendation and requires personalized guidance.

Selenium is crucial for activating thyroid hormones and protecting the thyroid from oxidative stress. Rich sources like Brazil nuts, eggs, and fish are excellent additions to your diet to ensure adequate selenium levels.

Hypothyroidism can slow metabolism, leading to weight gain. A balanced diet focusing on whole foods, lean proteins, and fiber can boost metabolism, increase satiety, and support weight management. Avoiding processed foods and excessive sugar is also critical.