What to eat and avoid with hypothyroidism

October 19, 2025 •

5 min read

According to the National Institute of Diabetes and Digestive and Kidney Diseases, eating foods with large amounts of iodine, like seaweed, can cause or worsen hypothyroidism, particularly in individuals with autoimmune thyroid disorders. While diet alone cannot cure this condition, understanding what to eat and avoid with hypothyroidism can play a crucial role in managing symptoms and supporting overall thyroid health.

Quick Summary

This guide covers key nutrients like selenium, zinc, and iodine that support thyroid function, along with foods and substances to limit or avoid, such as soy, gluten, and certain vegetables. It details strategies for proper medication absorption and dietary planning to help manage hypothyroidism symptoms effectively.

Key Points

Nutrient Focus: A balanced diet rich in selenium, zinc, and appropriate iodine levels is key for supporting thyroid hormone production and function.
Cruciferous Caution: While healthy, raw cruciferous vegetables should be consumed in moderation, as they contain goitrogens that can interfere with iodine absorption in large amounts. Cooking them deactivates these compounds.
Mindful Medication Absorption: To ensure full absorption of thyroid medication, take it on an empty stomach and avoid consuming coffee, calcium, or iron supplements within four hours of your dose.
Limit Inflammatory Foods: Reducing or avoiding processed foods, high sugar, and excessive alcohol can help lower inflammation and manage symptoms like fatigue and weight gain.
Address Autoimmune Triggers: Individuals with Hashimoto's disease may benefit from exploring a gluten-free diet, as gluten can trigger inflammatory responses in those with sensitivities.
Balance Iodine Intake: Both too little and too much iodine can negatively impact thyroid function, especially in autoimmune conditions. It's important to get iodine from balanced food sources rather than relying on supplements without medical advice.

The Importance of Diet in Hypothyroidism Management

For those with hypothyroidism, an underactive thyroid gland, managing diet is a critical aspect of overall wellness. Since the thyroid produces hormones that regulate metabolism, digestion, and energy levels, dietary choices can either help mitigate or worsen common symptoms like fatigue and weight gain. A well-balanced diet rich in certain nutrients is beneficial, while limiting other foods and supplements is essential to ensure proper thyroid function and medication efficacy. The following sections provide a comprehensive breakdown of foods to prioritize and those to approach with caution.

Foods to Embrace for Thyroid Health

Nutrient-dense, anti-inflammatory foods are the cornerstone of a thyroid-friendly diet. Key minerals like selenium, zinc, and a balanced intake of iodine are crucial for hormone production and function. A varied, whole-food approach provides these essential elements, supporting not only the thyroid but the body's overall well-being.

Iodine: Essential for Hormone Production

Iodine is a building block for thyroid hormones, but a delicate balance is necessary. While a deficiency is a common cause of hypothyroidism globally, overconsumption can be detrimental, especially in those with autoimmune thyroid disease. Sources include:

Iodized table salt
Seafood and saltwater fish
Dairy products like milk, cheese, and yogurt
Eggs

Selenium: The Thyroid's Antioxidant

Selenium is a powerful antioxidant that helps protect the thyroid gland from oxidative stress and is involved in converting the inactive hormone T4 into the active T3. Excellent sources include:

Brazil nuts (just one or two provides the daily requirement)
Tuna and sardines
Eggs and poultry
Legumes and brown rice

Zinc: A Vital Cofactor

This mineral is another important cofactor for thyroid hormone synthesis and can be depleted in individuals with hypothyroidism. You can find zinc in:

Oysters and shellfish
Beef and chicken
Fortified cereals
Legumes and pumpkin seeds

Whole Foods for Symptom Management

Beyond specific nutrients, focusing on whole, unprocessed foods can help manage symptoms like constipation and fatigue.

Whole Grains: Oats, brown rice, and quinoa provide fiber and energy.
Healthy Fats: Avocado, olive oil, and nuts can reduce inflammation and support metabolism.
Fruits and Vegetables: Berries, leafy greens, and colorful produce offer antioxidants to combat inflammation.

Foods to Limit or Avoid with Hypothyroidism

Certain foods can interfere with thyroid function or the absorption of medication. It's important to understand these interactions to optimize your treatment and manage symptoms effectively.

Soy-Based Products

Large amounts of soy can potentially interfere with the absorption of thyroid hormone medication. Soy contains phytoestrogens that may inhibit an enzyme needed for thyroid hormone production. It's recommended to consume soy in moderation and not near medication time. Foods include tofu, edamame, and soy milk.

Cruciferous Vegetables

Vegetables like broccoli, cauliflower, and cabbage contain compounds called goitrogens, which can interfere with iodine uptake when consumed raw in very large quantities. For most people eating a normal, varied diet, this is not a concern, and cooking these vegetables largely deactivates the goitrogenic compounds.

Gluten

Many individuals with autoimmune hypothyroidism, like Hashimoto's disease, also have celiac disease or gluten sensitivity. In these cases, gluten can trigger an inflammatory response that may worsen thyroid symptoms and interfere with medication absorption. A trial of a gluten-free diet may benefit some individuals, but it's important to consult a doctor.

Processed Foods, Sugar, and Alcohol

Highly processed foods, sugary items, and excessive alcohol can contribute to weight gain and inflammation, which exacerbates hypothyroidism symptoms. Reducing or eliminating these can help stabilize blood sugar, manage weight, and improve overall well-being.

Coffee and Supplements

Coffee, calcium supplements, and iron supplements can significantly decrease the absorption of thyroid medication if taken too close to dosing. A four-hour gap between taking medication and consuming these is generally recommended.

What to Eat and Avoid: A Comparison


Food Type	Recommended for Hypothyroidism	Limit/Avoid with Hypothyroidism
Protein	Lean meat, eggs, fish, legumes, pumpkin seeds	High-fat, fried meats
Vegetables	Leafy greens (cooked), carrots, sweet potatoes, peppers, asparagus	Raw, excessive cruciferous vegetables (broccoli, cabbage, kale, cauliflower)
Grains	Whole grains like brown rice, oats, quinoa, buckwheat	Refined grains (white bread, pasta), millet
Dairy/Alternatives	Dairy products (moderate), unsweetened almond/coconut yogurt or milk	Excessive dairy consumption, soy milk
Fats	Healthy fats from avocado, olive oil, nuts, and seeds	Trans fats, high-fat processed foods
Beverages	Water, herbal teas	Coffee (near medication), alcohol, sugary sodas

Conclusion

While diet alone is not a cure, making informed food choices is a powerful tool for managing hypothyroidism. By prioritizing a whole-foods diet rich in key nutrients like selenium, zinc, and appropriately managed iodine, individuals can support thyroid function and mitigate symptoms. Equally important is understanding which foods and supplements, such as soy, excessive raw cruciferous vegetables, and certain supplements, can interfere with medication absorption or thyroid function. Always coordinate with your healthcare provider to tailor dietary changes to your specific health needs and medication schedule. The goal is to create a sustainable eating pattern that supports your thyroid and enhances your overall well-being, paving the way for better symptom management and quality of life.

Frequently Asked Questions about Hypothyroidism Diet

Question: Can a gluten-free diet help with hypothyroidism? Answer: Some people with autoimmune hypothyroidism, especially Hashimoto's, may also have celiac disease or gluten sensitivity. For these individuals, a gluten-free diet can reduce inflammation and improve gut health, which may help manage symptoms. Always consult a healthcare professional before eliminating food groups.

Question: Should I avoid all cruciferous vegetables with hypothyroidism? Answer: No, it's generally not necessary to avoid all cruciferous vegetables. The goitrogenic compounds they contain only pose a risk in very large quantities and when consumed raw, particularly in individuals with an iodine deficiency. Cooking these vegetables significantly reduces their goitrogenic effects.

Question: How much iodine should I consume with hypothyroidism? Answer: While iodine is essential, both deficiency and excess can be problematic, especially with autoimmune thyroid conditions. It is best to obtain iodine from a balanced diet and avoid supplements unless specifically recommended by a doctor who can monitor your levels.

Question: Why is taking medication on an empty stomach important? Answer: Many common foods and supplements, including those containing calcium and iron, can interfere with the body's absorption of thyroid hormone medication (like levothyroxine). Taking it on an empty stomach, at least 30 to 60 minutes before eating, ensures maximum absorption.

Question: What's the best way to handle morning coffee and medication? Answer: To prevent interference, wait at least 30 minutes after taking your thyroid medication before drinking coffee. If this is difficult, some people find it effective to take their medication at night, at least 3 to 4 hours after their last meal.

Question: Do I need a selenium supplement for my thyroid? Answer: Brazil nuts are a very potent source of selenium, and consuming just one or two a day can meet your needs. While supplementation may be necessary for those with a confirmed deficiency, it is not broadly recommended without a doctor's guidance due to the risk of toxicity from excessive intake.

Question: Can diet cure my hypothyroidism? Answer: No, diet alone cannot cure hypothyroidism. The condition typically requires lifelong thyroid hormone replacement therapy. However, a supportive diet can help manage symptoms, support thyroid function, and improve overall wellness alongside your medical treatment.

Frequently Asked Questions

A nutrient-rich breakfast includes eggs, which contain iodine and selenium, or a smoothie with berries and nuts for antioxidants and healthy fats. Opt for whole grains like oats or quinoa for sustained energy.

Grapefruit and grapefruit juice can interfere with medication absorption and should be avoided or consumed at least four hours apart from your thyroid medication dose. Most other fruits are generally safe and encouraged.

Coffee itself is not inherently bad for hypothyroidism, but the timing is important. It can significantly reduce the absorption of your medication, so you should wait at least 30 minutes after taking your dose before having coffee.

High-fiber foods, such as certain fruits, vegetables, and whole grains, can interfere with medication absorption. It's recommended to take your thyroid medication at least four hours apart from a high-fiber meal.

Not necessarily. While excessive dairy can cause inflammation in some, especially if you have an underlying sensitivity, dairy also provides iodine and calcium. It's the timing of calcium intake that's critical—take supplements or high-calcium foods at least four hours away from your medication.

Goitrogens are substances found in certain foods, mainly raw cruciferous vegetables like cabbage and kale. In large amounts, they can interfere with iodine uptake by the thyroid. However, for most people eating a normal, varied diet, and especially when these vegetables are cooked, the impact is minimal.

Some studies suggest a plant-based diet may be beneficial, but vegans have a higher risk of iodine and other nutrient deficiencies. If pursuing a vegan diet, careful planning is necessary to ensure adequate nutrient intake and regular monitoring with a healthcare provider is essential.

A zinc deficiency is common in hypothyroidism and can impact thyroid hormone production and conversion. Some research suggests supplementation may be beneficial, but it should be done under a doctor's supervision, as it can also interfere with medication absorption.

Excessive alcohol consumption can negatively affect thyroid hormone balance and exacerbate symptoms. Moderate or infrequent intake is generally better for overall health and symptom management.