Milly Gaines
A thyroid disorder can be managed through medication and dietary changes. While there is no one-size-fits-all diet for thyroid health, certain foods can help manage symptoms, improve thyroid function, and promote overall well-being. People with hypothyroidism should eat a balanced diet rich in whole, nutrient-dense foods like vegetables, fruits, nuts, and fish. Selenium-rich foods are also key to a thyroid-boosting diet, as they can help encourage healthy thyroid function. Additionally, iodine is an essential mineral for thyroid health, and a deficiency can contribute to the development of some types of hypothyroidism. It's important to consult a healthcare professional or a registered dietitian to determine the best dietary approach for your specific needs.
How to Help Thyroid with Diet
| Characteristics | Values |
|---|---|
| Nutrient-rich foods | Whole foods like vegetables, fruits, nuts, and fish |
| Selenium-rich foods | Selenium is a nutrient that encourages healthy thyroid function |
| Iron-rich foods | |
| Iodine-rich foods | Iodine is an essential mineral for making thyroid hormones |
| Mediterranean diet | High consumption of fruits, vegetables, legumes, nuts, fish, complex carbohydrates, and extra virgin olive oil |
| Foods to avoid | Gluten, processed foods, ultra-processed foods, soy, cruciferous vegetables, caffeine |
| Foods to limit | Selenium supplements (no more than 200 micrograms per day) |
| Other considerations | Take thyroid medication on an empty stomach; consult a registered dietitian |
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What You'll Learn
- Eat whole, nutrient-dense foods like vegetables, fruits, nuts, and fish
- Avoid gluten, processed foods, and inflammatory foods
- Ensure adequate iodine intake, but be cautious with iodine-rich foods
- Include selenium-rich foods or consider a selenium supplement
- Work with a registered dietitian to develop a balanced eating plan
Eat whole, nutrient-dense foods like vegetables, fruits, nuts, and fish
Eating whole, nutrient-dense foods is a great way to support thyroid health. This includes a variety of fruits, vegetables, nuts, and fish.
Firstly, let's talk about fruits. Aim for a colourful mix of berries, apples, peaches, pears, grapes, citrus fruits, pineapple, and bananas. These are packed with vitamins, minerals, and antioxidants, offering a wide range of health benefits.
When it comes to vegetables, focus on non-starchy options like greens, artichokes, zucchini, asparagus, carrots, peppers, spinach, and mushrooms. These are rich in fibre and essential nutrients. However, also include some starchy vegetables like sweet potatoes, potatoes, peas, and butternut squash for additional nutrients and energy.
Nuts and seeds are excellent sources of healthy fats, fibre, and various minerals. Include a variety of nuts like almonds, walnuts, Brazil nuts, and seeds like flax seeds, chia seeds, and hemp seeds in your diet. These provide essential fatty acids and support overall health.
Lastly, fish is an excellent source of lean protein and omega-3 fatty acids, which have been linked to reduced inflammation and improved thyroid health. Opt for small, oily fish like anchovies, sardines, and mackerel, which have higher omega-3 content and lower levels of pollutants like mercury.
Remember, while these dietary changes can support thyroid health, always consult a healthcare professional for personalised advice, especially regarding any nutritional deficiencies or supplements you may need.
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Avoid gluten, processed foods, and inflammatory foods
If you have an autoimmune condition like Hashimoto's thyroiditis, gluten can trigger inflammation and gut dysbiosis. Gluten is a group of storage proteins, mainly glutenin and gliadin, found in wheat, barley, and rye. It is also added to processed foods to improve texture and flavor. Eliminating gluten can decrease symptoms, but it is not the only cause of inflammation.
Sugar, for example, is highly inflammatory and can worsen the imbalance of gut microbiota. Dr. Christofides explains that many people who stop eating gluten replace it with highly processed, sugary foods, which can worsen inflammation. Thus, it is important to focus on your overall diet, rather than scapegoating certain foods. For example, a Mediterranean diet typically contains fresh vegetables, beans, lentils, fish, meats, and fruits, and is accompanied by fresh bread.
In addition to gluten and sugar, it is recommended to avoid alcohol and ultra-processed foods, as they can worsen markers of inflammation and oxidative stress, and negatively affect thyroid function and overall health. If you have celiac disease, a condition in which the immune system reacts to gluten, you will need to follow a gluten-free diet.
If you have a sensitivity or intolerance to gluten, doctors typically recommend a gluten-free diet as well. However, it is best to talk to a doctor or dietitian before making any drastic changes to your diet.
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Ensure adequate iodine intake, but be cautious with iodine-rich foods
Iodine is an essential mineral for the body to produce thyroid hormones. While iodine deficiency is rare in the United States, it is still prevalent in many other parts of the world. The recommended daily iodine intake for most adults is 150 mcg, while pregnant and breastfeeding women require 250 mcg.
To ensure adequate iodine intake, it is important to include iodine-rich foods in your diet. Seafood, such as shrimp, tuna, and seaweed, is an excellent source of iodine. Seaweed, specifically kombu kelp, can provide up to 2,984 mcg of iodine per sheet. Other types of brown seaweed, like wakame, are also good options. Dairy products and eggs are additional dietary sources of iodine. Iodized salt is another way to increase your iodine intake. Using iodized salt when cooking or seasoning your food can help prevent iodine deficiency.
However, it is important to exercise caution when consuming iodine-rich foods. Excess iodine consumption can lead to thyroid dysfunction in susceptible individuals. While most people can tolerate high iodine intake, those with thyroid conditions may need to be cautious. If you have a thyroid condition, it is advisable to consult a healthcare professional about your iodine intake. They may recommend avoiding iodine-rich foods or suggest specific dietary guidelines to manage your iodine levels.
Additionally, it is worth noting that while seafood is a good source of iodine, some types of seafood may contain high levels of mercury or other chemicals. When choosing seafood, opt for varieties like shrimp, tuna, or cod, and avoid those with high mercury content, such as shark, orange roughy, swordfish, and ling.
In summary, while ensuring adequate iodine intake is crucial for thyroid health, it is important to be cautious with iodine-rich foods, especially if you have a thyroid condition. A balanced diet that includes a variety of iodine sources, such as seafood, dairy, eggs, and iodized salt, can help maintain optimal iodine levels and support thyroid function. Consulting with a healthcare professional or a registered dietitian can provide personalized guidance on managing your iodine intake and overall thyroid health.
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Include selenium-rich foods or consider a selenium supplement
Selenium is an essential mineral that plays a crucial role in thyroid health. Selenium deficiency has been linked to a thyroid condition called Hashimoto's thyroiditis, a type of hypothyroidism where the immune system attacks the thyroid gland.
Selenium-rich foods include Brazil nuts, bananas, eggs, fish, lean meats, and whole wheat bread. The amount of selenium in these foods can vary depending on the selenium concentration in the soil where they were grown. For example, a single Brazil nut can contain around 68 to 96 mcg of selenium, providing more than 100% of the daily value.
Refined grains, such as white bread and pasta, are often enriched or fortified with selenium and other minerals. For instance, a bottom-round beef steak provides about 37 mcg of selenium, while beef liver offers 28 mcg, and 25% fat ground beef contains approximately 18 mcg. Eating a turkey sandwich on fortified whole wheat bread can also increase your selenium intake.
If you have difficulty absorbing selenium or are concerned about your selenium levels, consider consulting a healthcare professional. They can help determine your target selenium levels and develop a dietary regimen or recommend a supplement to ensure optimal intake.
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Work with a registered dietitian to develop a balanced eating plan
If you have a thyroid condition, it is important to work with a registered dietitian to develop a balanced eating plan. This is because everyone's dietary needs are different, and a dietitian can help identify which foods you may need to limit or avoid, ensuring you still consume a nutrient-rich diet. For instance, if you have hypothyroidism, you may need to eliminate gluten, processed foods, and any foods that may trigger your immune system or cause inflammation. A dietitian can help you understand what this looks like in practice.
A registered dietitian can also help you keep track of the thyroid-healthy foods you should be including in your diet. For instance, selenium is a nutrient that can help encourage healthy thyroid function, and a dietitian can help you incorporate selenium-rich foods into your diet. Iodine is another essential mineral that is needed to make thyroid hormones, and a dietitian can help you manage your iodine intake.
It is important to note that medication is the first line of treatment for thyroid conditions, but a registered dietitian can help you develop a balanced eating plan that supports your overall health and ensures you are getting the right nutrients. This might include incorporating more whole, nutrient-dense foods like vegetables, fruits, nuts, and fish into your diet.
In addition, a registered dietitian can advise on any foods that may interfere with your medication. For instance, soy and cruciferous vegetables have been described as goitrogenic foods because they are rich in goitrin, which acts as a disruptor of thyroid function. A dietitian can help you understand how to manage your intake of these foods.
Overall, working with a registered dietitian can help you develop a balanced eating plan that supports your thyroid health and ensures you are getting the nutrients you need.
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Frequently asked questions
A thyroid-friendly diet is one that improves thyroid function and promotes overall well-being. This includes eating whole, nutrient-dense foods like vegetables, fruits, nuts, and fish, while limiting processed foods and foods that may trigger your immune system or cause inflammation.
Nutrient requirements vary depending on the type of thyroid condition. However, iodine, selenium, zinc, vitamin D, and calcium are all important for thyroid health. Selenium and zinc, in particular, are beneficial for preventing cell damage and premature aging.
A thyroid-friendly diet typically includes a variety of fruits, vegetables, legumes, nuts, fish, and healthy fats like extra virgin olive oil. The Mediterranean diet, which includes these foods, has been associated with improved thyroid health and a reduced risk of major non-communicable diseases.
Yes, if you have a thyroid condition, it's important to limit or avoid foods that interfere with thyroid function and medication absorption. These include cruciferous vegetables, soy, and foods high in iodine, such as cereals, seafood, beef, poultry, and milk. It's best to speak with a healthcare professional to determine which foods may be affecting your thyroid health.
While a thyroid-friendly diet can help manage symptoms and improve thyroid function, it is not a cure for thyroid conditions. Most people with thyroid conditions, especially hypothyroidism, require medication or hormone replacement therapy to manage their condition effectively. A combination of medication and dietary changes is often recommended for optimal thyroid health.
