Leena Watts
A healthy diet can help manage weight and boost well-being, and certain foods can help or hinder thyroid function. While there is no reliable evidence that diet alone can bring high thyroid levels to normal, a diet rich in nutritious foods can help improve overall health and reduce the risk of health conditions. For instance, a diet high in fibre can help lower the risk of constipation, a common symptom of hypothyroidism. Nutrient deficiencies can be addressed with dietary changes or supplements, and iodine is an essential mineral for thyroid hormone production. However, too much iodine can worsen hypothyroidism, so it is important to consult a healthcare professional before making any changes.
How to reduce TSH level through diet:
| Characteristics | Values |
|---|---|
| Selenium-rich foods | Selenium plays a role in the production of thyroid hormones. A 2017 review found that maintaining selenium levels in the body helps prevent thyroid disease and promotes overall health. |
| Iodine | Iodine is needed to produce thyroid hormones, but too much can worsen hypothyroidism. Seaweed is a good source of iodine, but it's important to monitor your intake. |
| Vitamin D | Research indicates that low levels of vitamin D3 are linked to autoimmune hypothyroidism. |
| Zinc | A small-scale study showed that zinc supplementation improved thyroid function in females with hypothyroidism. |
| Gluten-free diet | Removing gluten from the diet may improve thyroid function in people with Hashimoto's who do not have celiac disease. |
| Healthy diet | A diet rich in fruits, vegetables, filling proteins, and healthy fats can help manage weight and boost well-being. |
| High-fibre diet | A diet high in fibre can help reduce the risk of constipation, a common symptom of hypothyroidism. |
| Goitrogenic foods | Some research suggests that goitrogens, found in soy products and cruciferous vegetables, may interfere with thyroid hormone production. However, cooking these foods reduces their goitrogenic activity. |
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What You'll Learn
Consume foods rich in selenium
Selenium is a mineral found in the soil and some foods. It is a micronutrient that plays a role in the production of thyroid hormones and has antioxidant properties. Antioxidants protect cells from damage caused by ageing, lifestyle choices, and environmental conditions like pollution.
Selenium-rich foods include:
- Brazil nuts — considered the most powerful source of selenium, with just one nut containing 95 micrograms, almost twice the daily requirement.
- Fish — such as yellowfin tuna, halibut, sardines, shrimp, and salmon.
- Meat — including beef, ham, chicken, and turkey.
- Eggs.
- Bananas.
- Refined grains — such as white bread and pasta, which are enriched or fortified with selenium and other minerals.
While selenium deficiency is rare, it can lead to suppressed immune function and an increased risk of cancer, heart disease, and the decline of mental skills. However, it is important to note that too much selenium can be harmful, and the safe upper limit for selenium is 400 micrograms a day for adults. If you are unsure about how much selenium you should consume, it is best to speak with a healthcare professional.
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Include iodine-rich foods in your diet
Iodine is an essential mineral that helps produce thyroid hormones. A deficiency in iodine can lead to an enlarged thyroid and hypothyroidism, where the thyroid gland does not produce enough hormones. While iodine deficiency is less common in developed countries, it is still prevalent in many parts of the world.
Including iodine-rich foods in your diet is a great way to prevent this deficiency. Seafood is a fantastic source of iodine; fish like cod and tuna, shrimp, and seaweed are all excellent options. Dairy products such as milk, yoghurt, and cheese also contain iodine, and some foods are even fortified with iodine. Additionally, using iodized salt is an easy way to increase your iodine intake, as iodine is added to table salt. However, it is important to note that processed foods and other types of salt typically do not contain iodine.
It is crucial to be mindful that consuming too much iodine can worsen hypothyroidism. Therefore, it is always best to consult a healthcare professional about your iodine intake, especially if you have a thyroid condition. They can help you manage your iodine intake and determine if you need to include more iodine-rich foods in your diet.
In addition to iodine, a healthy diet for managing hypothyroidism includes a variety of fruits and vegetables, filling proteins, and healthy fats. Lean fish, eggs, poultry, whole grains, seeds, nuts, and nut butters are all nutritious options that can help improve overall health and reduce the risk of health conditions associated with hypothyroidism.
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Eat foods with vitamin D3
While there is no direct evidence that vitamin D3 can help reduce TSH levels, it is important for brain health, strong bones, and has anti-cancer properties. Vitamin D3 is naturally produced in the human body when our skin is exposed to UVB light. However, due to limited sun exposure, especially during winters, vitamin D3 supplements are often recommended by doctors.
Vitamin D3 is mainly found in animal foods. Oily fish is the best source of vitamin D3. Fatty fish flesh, fish liver oils, egg yolks, cheese, and beef liver are some of the foods that contain vitamin D3. Rainbow trout, in particular, is a rich source, providing 645 IU for 81% of the daily value in just 3 ounces. Sockeye salmon is another good option, containing 570 IU and 71% of the daily value. Salmon can contain mercury, so it is recommended to consume it in moderation.
If you are vegan or vegetarian, you can opt for mushrooms, especially those exposed to UV light, as they are a rich source of vitamin D2 and contain some vitamin D3. Certain commercially sold mushrooms are exposed to high amounts of UV light, increasing their vitamin D2 content. Vitamin D2, while not as potent as D3, behaves similarly in the body.
It is worth noting that vitamin D3 supplements are also an option. These are generally considered safe, but it is important to consult a doctor before taking them daily, especially if the dosage contains more than 4,000 IU.
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Avoid goitrogenic foods
Goitrogens are substances that interfere with the thyroid's ability to produce hormones. They can be found in many common foods, including soy products and cruciferous vegetables such as broccoli, cabbage, kale, cauliflower, and Brussels sprouts.
Goitrogens can reduce the thyroid's ability to produce hormones by blocking iodine from entering the thyroid gland. Iodine is needed to produce thyroid hormones. They can also interfere with thyroid stimulating hormone (TSH), which helps the thyroid gland produce hormones. When the thyroid's function is disrupted, it has trouble producing the hormones that regulate metabolism, which can lead to problems controlling body temperature, heart rate, protein production, calcium levels in the blood, and how the body uses fats and carbohydrates.
In very large quantities, goitrogens can cause a goiter, or an enlarged thyroid. They can also act like antithyroid drugs, slowing down an underactive thyroid and potentially causing hypothyroidism. However, it is important to note that most experts do not recommend avoiding goitrogenic foods entirely, as they are rich in vitamins and minerals.
Cooking goitrogenic foods can reduce their goitrogenic activity, making them safer to consume. Steaming, cooking, or fermenting goitrogenic vegetables can reduce the levels of goitrogens. Additionally, increasing your intake of iodine and selenium can help reduce the effects of goitrogens. Good dietary sources of iodine include seaweed, such as kelp, kombu, or nori, and iodized salt. Brazil nuts, fish, meat, sunflower seeds, tofu, baked beans, portobello mushrooms, whole-grain pasta, and cheese are excellent sources of selenium.
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Reduce ultra-processed foods and added sugars
Ultra-processed foods are defined by the NOVA food classification system, which categorizes food based on the extent of its processing during production. These foods are often high in calories, saturated fat, salt, or sugar, and may contain ingredients that you would not usually have at home, such as preservatives, sweeteners, and emulsifiers. They also tend to have a long shelf life.
Examples of ultra-processed foods include:
- Chips
- Sweets
- Sugary drinks
- Breakfast cereals
- Packaged bread
- Pre-prepared meals
- Sausages
- Biscuits
- Pastries
- Cakes
To reduce your consumption of ultra-processed foods, you can:
- Cook at home more often using whole, unprocessed, or minimally processed foods such as fruits, vegetables, milk, fish, pulses, eggs, nuts, and seeds.
- Opt for healthier snack options like fresh or tinned fruit (in juice, not syrup), unsalted mixed nuts, plain popcorn, rice cakes, or crackers topped with lower-fat cheese or lower-sugar yogurt.
- Choose wholewheat pasta, brown rice, and whole oats over white, refined carbohydrates.
- Limit your consumption of sugary drinks, fruit juice, and smoothies to no more than 150 ml per day.
- Read food labels and choose products with lower amounts of saturated fat, salt, and sugar.
Added sugars are sugars that are added to processed or prepared foods, such as sugar-sweetened beverages, condiments, sauces, cereals, and baked goods. They are a key contributor to the growing obesity, prediabetes, and type 2 diabetes pandemics.
To reduce your intake of added sugars, you can:
- Gradually reduce the amount of sugar you add to tea or coffee until you can cut it out altogether, or switch to low-calorie sweeteners.
- Choose beverages that are sugar-free, no-added-sugar, or low-fat.
- Opt for lower-sugar cereals or those with no added sugar, such as porridge oats.
- When eating out or buying takeaways, be mindful of dishes that are typically high in sugar, such as sweet and sour dishes, sweet chili dishes, some curry sauces, and salads with dressings.
- Read food labels and choose products with lower amounts of added sugars.
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Frequently asked questions
While there is no reliable evidence that diet alone can effectively bring high TSH levels to normal, a healthy diet can help manage weight and boost well-being. Here are some tips to improve your diet:
- Include fruits, vegetables, filling proteins, and healthy fats.
- Consume foods rich in selenium, iodine, vitamin D, and antioxidants.
- Limit ultra-processed foods and added sugars.
- If you have a gluten intolerance, consider a gluten-free diet.
- Consult a healthcare professional or dietitian before making any drastic changes to your diet.
Selenium is a micronutrient that plays a role in thyroid hormone production and has antioxidant properties. You can increase your selenium levels by consuming selenium-rich foods such as Brazil nuts, tuna, halibut, and beef.
Iodine is essential for the thyroid to produce enough thyroid hormones. Most people obtain sufficient iodine through iodized table salt. However, if you are on a low-sodium or vegan diet, you may need to include other sources of iodine, such as seaweed, in moderation.
The effect of soy on thyroid health has been inconsistent. While some concerns suggest that soy may negatively impact thyroid function, other research indicates that soy has no significant effect. As long as you consume average amounts of soy, it is unlikely to affect your thyroid health.
Yes, it is important to maintain a balanced diet and ensure adequate nutrient intake. People with hypothyroidism may be deficient in vitamin B12, which is important for energy production. Additionally, regular aerobic exercise and strength training can help boost metabolism and promote weight loss.
