What to Eat for a Low Thyroid to Boost Your Health

November 17, 2025 •

3 min read

According to the American Thyroid Association, an estimated 20 million Americans have some form of thyroid disease, with hypothyroidism being one of the most common. Understanding what to eat for a low thyroid can be a powerful complement to medical treatment, helping to manage symptoms and support overall wellness.

Quick Summary

This guide details the optimal diet for supporting an underactive thyroid, emphasizing essential nutrients like iodine, selenium, and zinc, while addressing concerns about goitrogens and other potential dietary inhibitors.

Key Points

Embrace Key Nutrients: Focus on foods rich in iodine (seafood, eggs), selenium (Brazil nuts, fish), and zinc (meat, legumes) to support thyroid hormone production and conversion.
Mindful Goitrogen Consumption: Eat goitrogenic foods like cruciferous vegetables and soy in moderation, especially cooked, to minimize their potential impact on iodine absorption.
Prioritize Whole Foods: A diet emphasizing fruits, vegetables, lean proteins, and healthy fats can reduce inflammation and aid in overall wellness.
Manage Medication Timing: To ensure proper absorption, take your thyroid medication on an empty stomach and several hours away from high-fiber foods, calcium, and iron.
Consider Gluten Sensitivity: While not universally required, individuals with Hashimoto's should consider discussing celiac testing with a doctor, as a gluten-free diet may benefit a subgroup of patients.
Limit Processed Foods: Reduce intake of processed foods and added sugars, which can worsen inflammation and hinder metabolic function.

A diagnosis of hypothyroidism, or an underactive thyroid, can lead to questions about how diet can support your health. While medication is the primary treatment, certain nutritional strategies can help manage symptoms and improve overall well-being. The right diet focuses on nutrient-dense, whole foods that provide the raw materials your thyroid needs to function optimally.

Key Nutrients for Thyroid Support

Your thyroid requires a delicate balance of specific nutrients to produce and metabolize its hormones effectively. Deficiencies in these areas can exacerbate hypothyroidism symptoms.

Iodine: The Foundation

Iodine is a crucial mineral for the production of thyroid hormones T3 and T4. While deficiency is a leading cause of hypothyroidism globally, over-supplementation can also be problematic. The key is moderation, typically obtained through a balanced diet or iodized salt.

Foods rich in iodine:

Seaweed (kelp, nori, wakame)
Fish (cod, tuna)
Dairy products (yogurt, milk, cheese)
Eggs
Iodized salt

Selenium: The Converter

The thyroid gland has the highest concentration of selenium in the body. This mineral is essential for converting the inactive thyroid hormone T4 into the active form T3 and also acts as a potent antioxidant, protecting the thyroid from oxidative stress.

Foods rich in selenium:

Brazil nuts (a small amount is enough)
Tuna and sardines
Eggs
Legumes (lentils, beans)
Turkey and chicken

Zinc: The Regulator

Zinc plays a vital role in the production of thyroid-stimulating hormone (TSH) and in the conversion of T4 to T3. A deficiency can lead to reduced thyroid function.

Foods rich in zinc:

Oysters and other shellfish
Beef
Pumpkin seeds
Legumes
Nuts (cashews, almonds)

Foods to Embrace and Foods to Approach with Caution

Building a thyroid-friendly diet involves more than just boosting specific nutrients. It also means making informed choices about other food groups.

Goitrogenic Foods

Goitrogens are substances found in certain foods that can interfere with thyroid function by blocking iodine uptake. This is primarily a concern for those with severe iodine deficiency, and moderate amounts of cooked goitrogenic foods are generally safe for most people. Cooking reduces their goitrogenic effects.

Common goitrogenic foods:

Cruciferous vegetables: Broccoli, cauliflower, cabbage, kale
Soy products: Tofu, edamame, soy milk
Certain fruits and starches: Peaches, pears, strawberries, sweet potatoes

The Gluten Question

There is a high correlation between autoimmune thyroid disease (Hashimoto’s thyroiditis) and celiac disease. While not all people with hypothyroidism need to avoid gluten, those with celiac disease or non-celiac gluten sensitivity should do so. Some research shows a gluten-free diet can reduce thyroid antibodies in individuals with Hashimoto’s, but robust evidence for routine gluten avoidance is lacking.

Processed Foods and Sugars

These items offer little nutritional value and can contribute to inflammation and weight gain, common issues for those with hypothyroidism. A diet focused on anti-inflammatory principles, rich in whole foods and low in sugar, can be beneficial.

Medication Absorption Considerations

Proper absorption of thyroid medication (e.g., levothyroxine) is crucial. Certain foods and supplements can interfere with its effectiveness.

Tips for optimal medication absorption:

Take medication on an empty stomach, typically 30-60 minutes before breakfast.
Wait at least four hours after taking your medication to consume high-fiber foods, calcium or iron supplements, or coffee.

Comparison Table: Thyroid-Friendly vs. Cautionary Food Choices


Feature	Thyroid-Friendly Foods	Cautionary Foods (Consume in Moderation)
Protein Source	Lean fish (cod, salmon), chicken, eggs, beef	Fatty meats, highly processed meats
Nutrient-Dense Snacks	Brazil nuts, pumpkin seeds, fresh berries, yogurt	Sugary snacks, processed chips, and crackers
Crucial Minerals	Iodine (cod, dairy), Selenium (Brazil nuts, tuna), Zinc (oysters, beef)	Excess amounts of iodine from supplements, large volumes of raw goitrogenic vegetables
Inflammation Control	Healthy fats (avocado, olive oil), colorful fruits and vegetables	Excessive sugar, fried foods
Beverage Choice	Water, herbal teas	Coffee (within 4 hours of medication), alcohol

Conclusion

While a specific diet cannot cure hypothyroidism, strategic food choices can play a supportive role in managing symptoms and enhancing overall health. Focusing on a balanced intake of iodine, selenium, zinc, and other essential nutrients from whole foods provides the best foundation. Moderate consumption of goitrogens, avoiding excessive processed foods, and timing medication correctly are also key. Always discuss any significant dietary changes or supplement use with your doctor to ensure they align with your specific treatment plan. For more information on dietary choices for thyroid health, consult authoritative resources like this guide from Healthline. Hypothyroidism Diet: Foods to Eat, Avoid, and Meal Plan Ideas.

This article is for informational purposes only and does not constitute medical advice. Please consult a healthcare professional for personalized guidance regarding your hypothyroidism and nutritional needs.

Frequently Asked Questions

Yes, some foods and supplements can affect the absorption of thyroid medication, including high-fiber foods, calcium, iron, and soy products. It is best to take your medication on an empty stomach and wait several hours before consuming these items.

Most people with a low thyroid do not need to completely avoid cruciferous vegetables. Eating them in moderation, especially cooked, minimizes their goitrogenic effect. Excessive consumption, particularly raw, is the main concern.

Iodine is essential for producing thyroid hormones. However, balancing intake is crucial. If your hypothyroidism is caused by iodine deficiency, increasing intake is important. If it's an autoimmune condition (Hashimoto's), too much iodine can potentially worsen the problem. Always consult your doctor before taking supplements.

A gluten-free diet is only necessary if you also have celiac disease or a gluten sensitivity, which is common in people with autoimmune thyroiditis. Routine gluten avoidance is not recommended for everyone with hypothyroidism, but some patients with Hashimoto's have reported feeling better without it.

The best type of milk depends on individual tolerance. Some sources suggest that dairy can trigger inflammation in sensitive individuals. Alternatives like almond or coconut milk may be preferred. Fortified cow's milk can be a source of iodine and Vitamin D, so moderate consumption is often acceptable.

Just one or two Brazil nuts a day is enough to meet your daily selenium needs, as they are very concentrated in the mineral. Overconsumption of selenium can be toxic, so moderation is key.

Yes, coffee can block the absorption of thyroid hormone medication. It is recommended to wait at least 30 to 60 minutes after taking your medication before drinking coffee or other caffeinated beverages.