Your thyroid doesn’t work in isolation. It depends on your gut, liver, adrenals, immune system, and blood sugar to help regulate your body.
As we know, the fuel our body uses to get through the day and keep energy levels up is food. The food you eat can either calm inflammation to support hormone conversion or silently stall your healing.
Here’s a breakdown of the nine categories of the best food for your thyroid health as well as the seven types of foods to avoid if you have thyroid dysfunction.
Foods that Feed your Thyroid
1. Protein
Why It’s Good: Protein stabilizes blood sugar and supports hormone conversion. Aim to have 15-20 grams per meal everyday for optimal health.
Best Protein Sources:
- Wild-caught fish
- Pasture-raised eggs
- Grass-fed beef & bison
- Organic chicken & turkey
- Lentils and legumes (if tolerated)
2. Selenium-rich foods
Why They’re Good: Selenium-rich foods are essential for converting T4 to T3 and protecting the thyroid from inflammation.
Best Food Sources:
- Brazil nuts (1–2 per day is plenty)
- Sardines
- Tuna
- Eggs
- Sunflower seeds
3. Zinc-rich foods
Why They’re Good: Supports thyroid hormone production.
Best Food Sources:
- Oysters
- Pumpkin seeds
- Beef
- Chickpeas
- Cashews
4. Iodine
Why It’s Good: Iodine is needed to make thyroid hormones, but excess can worsen autoimmunity, for this reason it’s always best to consult your doctor.
Best Food Sources:
- Sea vegetables in moderation (nori, dulse, wakame)
- Eggs
- Wild fish
- Iodized salt sparingly
5. Anti-inflammatory vegetables
Why They’re Good: Specific vegetables aid in combatting intestinal imbalance, bacterial overgrowth, along with decreasing intestinal permeability and oxidative stress.
Best Food Sources:
- Leafy greens
- Zucchini
- Asparagus
- Bell peppers
- Carrots
- Sweet potatoes
- Squash
6. Healthy fats
Why They’re Good: Not all fat is created equal. Healthy fats, unlike saturated fats, support hormone signaling and reduce inflammation.
Best Food Sources:
- Avocado
- Olive oil
- Coconut oil
- Ghee
- Nuts and seeds
7. Gut-healing foods
Why They’re Good: Your gut plays a massive role in thyroid autoimmunity and hormone conversion so keeping its microbiome healthy is key.
Best Food Sources:
- Bone broth
- Fermented foods (sauerkraut, kimchi, coconut yogurt)
- Cooked vegetables
- Ginger and turmeric
8. Antioxidant fruits
Why They’re Good: Antioxidants aid the body in stabilizing free radical cells to help prevent and delay cellular damage.
Best Food Sources:
- Blueberries
- Raspberries
- Blackberries
- Pomegranate
- Apples
Foods to Avoid or Limit for Thyroid Function
Just as food can heal us, it can also make many conditions like thyroid dysfunction worse. The following food categories should be avoided.
1. Ultra-processed foods
Why Avoid It: These foods increase inflammation and disrupt hormone signaling.
Examples:
- Packaged foods
- Fast food
- Artificial sweeteners
- Seed oil–heavy foods
2. Gluten
Why Avoid It: Gluten can trigger immune cross-reactivity in autoimmune thyroid disease. This is especially true for anyone with Hashimoto’s.
Examples:
- Wheat
- Barley
- Rye
- Oats unless Certified gluten free
- Most commercial baked goods
3. Excess sugar
Why Avoid It: Artificial sugars spike insulin and worsens hormone imbalance.
Examples:
- Soda
- Candy
- Pastries
- Sweetened beverages
4. RAW goitrogenic vegetables
Why Avoid It: When eaten raw, these vegetables can interfere with iodine uptake if consumed in large amounts. Cooking neutralizes this effect.
Examples:
- Kale
- Broccoli
- Cabbage
- Cauliflower
- Brussels sprouts
(These are healthy when cooked and do NOT need to be eliminated.)
5. Excess caffeine
Why Limit: In excess, caffeine can overstimulate the adrenal glands and can worsen thyroid conversion.
Examples:
- Multiple cups of coffee
- Energy drinks
6. Alcohol
Why Avoid: In excess, alcohol can weaken the immune system, lead to chronic inflammation and damage the liver (which is a key player in conversion of thyroid hormones and the metabolization of estrogen).
*Consult your doctor about what moderate alcohol and caffeine intake is right for your body.
How to Eat in A Thyroid-Supportive Way
Here are two simple ways you can think about meal planning when trying to eat in a thyroid supporting fashion.
1. Use a check list for each meal ensuring all ingredients hit these markers:
- Protein + vegetables + healthy fat every meal
- Stable blood sugar
- Wholefoods
- Anti-inflammatory
- Gut supportive
2. Build your plate like a pie chart:
- ½ plate colorful veggies
- ¼ plate protein
- ¼ plate complex carbs (sweet potato, quinoa, rice) – even better when cooked then cooled!
- Add healthy fat
Food is fuel, but it should be fun! Remember, feeding your body should never feel like a chore. If you’re feeling overwhelmed with managing your diet and need some guidance on how to better plan your meals, please reach out to the office to learn more about our Dietitian, Ashlyn!
