Brenda Khan
A healthy diet can help support thyroid function, even if you have hypothyroidism. While medication is the first line of treatment for hypothyroidism, eating a balanced and nutritious diet may help reduce symptoms and support your overall health. A diet low in pro-inflammatory foods, added sugar, and ultra-processed foods can be helpful for many people with hypothyroidism. It is recommended to eat a healthy diet that includes lots of fruits, vegetables, and whole grains. In addition, foods that contain certain nutrients, such as iodine, selenium, and zinc, can help maintain healthy thyroid function.
How to increase thyroid with diet:
| Characteristics | Values |
|---|---|
| Dietary restrictions | Limit foods high in soy protein, gluten, and ultra-processed foods. |
| Recommended foods | Fruits, vegetables, whole grains, iron and selenium-rich foods, healthy fats, and filling proteins. |
| Calorie needs | Calorie requirements depend on various factors and differ for each individual. |
| Medication | Take thyroid medication on an empty stomach at least 30-60 minutes before breakfast or 3-4 hours after dinner. |
| Iodine | The body needs iodine to produce thyroid hormones, but excessive amounts can alter thyroid hormone levels. |
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What You'll Learn
Eat more fruits and vegetables
Eating a healthy diet rich in fruits and vegetables can help manage weight and boost well-being. These foods are also rich in fibre, which may help people feel fuller for longer. Fruits and vegetables are also rich in antioxidants, which help fight cell damage, and can help manage thyroid dysfunction.
Berries, in particular, are rich in antioxidants, with black raspberries providing very high antioxidant levels, fibre, and relatively little natural sugar. Other fruits that are good for thyroid health include avocados, which are a great source of healthy fats, and citrus fruits, which are high in vitamin C and can help boost your immune system.
When it comes to vegetables, cruciferous vegetables like broccoli, bok choy, kale, and Brussels sprouts are particularly good for thyroid health. These vegetables contain compounds called glucosinolates, which may interfere with your body's production of thyroid hormones in high amounts, but when consumed in normal amounts, they are beneficial for overall health and do not interfere with thyroid function. Cooking cruciferous vegetables mostly deactivates the goitrogenic compounds, and a 2016 study found that consuming typical serving sizes of raw cruciferous vegetables is not likely to impair thyroid function.
In addition to fruits and vegetables, a healthy diet for thyroid support should also include filling proteins, healthy fats, and moderate amounts of healthy carbohydrates.
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Consume selenium and zinc
Consuming selenium and zinc is important for thyroid health. Both selenium and zinc are essential minerals that play a role in thyroid metabolism and function.
Selenium is a powerful antioxidant that helps protect the thyroid from oxidative stress and inflammation. It also supports the conversion of the thyroid hormone T4 to its active form, T3. Low selenium levels have been linked to thyroid dysfunction, including Hashimoto's thyroiditis, an autoimmune condition that affects the thyroid.
Zinc is another critical mineral for thyroid health. It is involved in the production of thyroid hormones and supports the conversion of T4 to T3. Zinc deficiency can lead to a decrease in thyroid hormones and alterations in the structure of the thyroid gland.
Some studies have suggested that combining selenium and zinc supplementation may have benefits for thyroid function. For example, one study found that co-supplementation with selenium and zinc led to a significant increase in resting metabolic rate (RMR) in overweight and obese individuals, although thyroid function hormones remained unchanged.
It is always recommended to speak with a healthcare professional before starting any new supplement regimen. A registered dietitian can also help you determine which foods to include in your diet to ensure adequate intake of selenium and zinc, as well as other important nutrients for thyroid health.
Including a variety of selenium-rich and zinc-rich foods in your diet is generally a safe and beneficial way to support your thyroid health.
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Avoid ultra-processed foods
If you have hypothyroidism, it is beneficial to eliminate ultra-processed foods from your diet. Hypothyroidism is a condition in which the body does not produce enough thyroid hormones, which can lead to a slower metabolism, weight gain, and fatigue. Eating ultra-processed foods can negatively affect thyroid function and overall health.
Ultra-processed foods are often high in added sugars and pro-inflammatory compounds, which can worsen markers of inflammation and oxidative stress. Oxidative stress refers to the excess of free radicals in the body, which can overwhelm the body's antioxidant defenses and lead to cellular damage. By reducing your intake of ultra-processed foods, you can help manage your weight, boost your overall well-being, and support healthy thyroid function.
It is important to note that everyone's dietary needs are unique, and you should consult a registered dietitian or healthcare professional before making any drastic changes to your diet. They can help you identify which specific foods may be affecting your thyroid function and guide you in developing a balanced eating plan that suits your individual needs.
Some examples of ultra-processed foods that you may want to limit or avoid include:
- Sugary drinks and snacks: These can include sodas, fruit juices, candies, and baked goods.
- Highly processed meats: Examples are bacon, sausage, hot dogs, and cold cuts.
- Prepackaged snacks: Such as chips, crackers, and cookies.
- Fast food: Including burgers, fries, and fried chicken.
Instead of ultra-processed foods, focus on incorporating more nutrient-rich, whole foods into your diet, such as fruits, vegetables, lean proteins, and healthy fats. These foods can provide your body with the essential nutrients it needs to support thyroid function and overall health.
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Limit gluten and soy
If you have hypothyroidism, you may benefit from limiting or eliminating gluten from your diet. Gluten is a protein found in wheat, rye, and barley, and it can trigger an autoimmune response in people with celiac disease, damaging the digestive tract and negatively impacting the absorption of nutrients. Even if you don't have celiac disease, some people may have a sensitivity or intolerance to gluten, and limiting or avoiding it can help reduce inflammation and improve thyroid function.
It is important to note that simply eliminating gluten may not be enough to manage hypothyroidism, and a comprehensive approach to diet is necessary. Working with a registered dietitian can help identify other potential food sensitivities and ensure a balanced and nutritious diet that supports thyroid health.
Additionally, limiting soy products may be beneficial for thyroid health. Soy contains isoflavones, which have been theorised to interfere with the absorption of synthetic thyroid hormones. However, evidence for this is limited, and most studies show only very modest changes in thyroid function due to soy consumption. Nevertheless, it may be advisable for those with compromised thyroid function to ensure adequate iodine intake when consuming soy products.
Goitrogens, which are substances found in soy products and cruciferous vegetables like cabbage and Brussels sprouts, have also been suggested to interfere with thyroid hormone production. However, cooking these foods reduces their goitrogenic activity, making them safer for consumption. Overall, while limiting gluten and soy may be beneficial for thyroid health, it is important to consult a doctor or dietitian before making drastic changes to your diet.
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Take medication on an empty stomach
It is important to take thyroid medication on an empty stomach to promote optimal absorption. This includes avoiding beverages, foods, and supplements that could interfere with medication absorption. Typically, this means taking the medication at least 30 to 60 minutes before breakfast or 3 to 4 hours after dinner. This allows the body to absorb the medication effectively.
For example, Levothyroxine, the most common therapy for treating hypothyroidism, should be taken on an empty stomach. This is because the absorption of Levothyroxine in the gut is decreased when taken with calcium, iron, some foods, and other drugs. By taking it on an empty stomach, patients can avoid erratic absorption of the hormone.
Similarly, certain medications and supplements can decrease the absorption of thyroid hormones. These include fiber supplements, calcium and iron supplements, proton pump inhibitors, soy products, and multivitamins with minerals. Coffee can also interfere with the absorption of thyroid hormones, so it is recommended to wait at least 60 minutes after taking thyroid medication before drinking coffee.
If you are having trouble maintaining an empty stomach in the morning, it is important to discuss this with your physician. Taking thyroid medication at night is an option, but it should still be taken on an empty stomach and at least 3 to 4 hours after eating. It is also important to establish a routine and be consistent with the timing of your medication each day.
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Frequently asked questions
Eating a healthy diet that includes lots of fruits, vegetables, and whole grains can help increase thyroid function. It is also beneficial to consume foods rich in selenium, zinc, and iodine, as these nutrients play a role in maintaining healthy thyroid function.
Yes, it is recommended to limit or avoid ultra-processed foods, gluten, and foods high in soy protein when trying to increase thyroid function with diet. Additionally, it is important to avoid excessive amounts of iodine, as it could potentially alter thyroid hormone levels.
While there is no one-size-fits-all dietary pattern, it is generally recommended to consume a balanced diet with plenty of fruits, vegetables, filling proteins, and healthy fats, and moderate amounts of healthy carbohydrates. Working with a registered dietitian can help identify specific foods to limit or include in your diet.
