Thyroid dysfunction is a frustrating health concern that hampers your ability to move through life healthy and happy. Hypothyroidism, the most common type of thyroid gland disease, often leads to extreme fatigue, weight gain, hair loss, pain, and many other symptoms.
As a naturopathic doctor, I believe that one of the best ways to support your thyroid health is through a nutritious diet that promotes better production of thyroid hormones. Research shows that certain foods have particular benefits, while others are best avoided. In this post, I’ll explain the best and worst foods for thyroid health, to improve your condition.
Before we dive in, a quick note: This article focuses on hypothyroidism because it’s so common. If you’re dealing with the opposite condition, hyperthyroidism, your body’s needs will be quite different. Feel free to leave a comment or reach out to me directly if you have any questions about foods for an overactive thyroid gland!
Best Foods for Thyroid Health
First, here are the foods you should prioritize in your diet if you suffer from hypothyroidism.
Fruits and Veggies
It’ll probably come to you as no surprise that eating a lot of vegetables and fruits is excellent for thyroid health.
Vegetables are an incredibly important part of the diet because they’re low-calorie yet nutrient-dense. Eating enough fruits and vegetables correlates with a lower risk of many of the negative outcomes of an underactive thyroid gland, like weight gain and heart problems.
But what vegetables are good for the thyroid? Pretty much anything that isn’t a brassica. Some options include spinach, lettuce, peppers, carrots, and mushrooms.
Lentils and Beans
Rich in protein and fiber, legumes like lentils and beans are an excellent part of just about anyone’s diet. The additional reason why they’re some of the best foods for thyroid health is that they’re rich in selenium, an important mineral that supports the thyroid gland.
Fish and seafood
Fish like salmon and halibut are beneficial for a few reasons. First, they’re rich in protein and healthy fatty acids. Second, they contain a lot of zinc and selenium, which are two important minerals for thyroid health.
Brazil Nuts
Brazil nuts are another excellent source of selenium, which is why they’re beneficial for the thyroid.
Probiotics
Probiotics are foods that contain healthy bacteria, to support gut health and reduce inflammation in the body. They include yogurt, fermented pickles, and kombucha.
That said, you may want to avoid sauerkraut, kimchi, and other fermented brassicas since they can be goitrogenic, as I explain in the next section.
Worst Foods for Thyroid Health
From foods we all accept as generally unhealthy to some specific vegetables, here are the worst foods for thyroid health.
Soy, Brassicas, and Other “Goitrogens”
There is a lot of research that shows that certain foods suppress thyroid hormone production, often referred to as “goitrogens.” They include many cruciferous vegetables like cauliflower, kale, and cabbage, soy products like tofu and soy milk, as well as pearl millet and cassava.
However, whether you actually need to avoid them is a controversial question, since we don’t have precise guidelines to tell us how much is too much. Eating the occasional tofu stir fry or kale salad may not be harmful to your health, but they shouldn’t be staples in your diet.
Pro-Inflammatory Foods
Foods that increase inflammation in the body are best avoided, regardless of the underlying causes of your thyroid dysfunction. The list of pro-inflammatory foods is long but unsurprising: Sugars, refined carbohydrates (e.g., white bread, white rice, etc), saturated fats, and highly processed foods.
Gluten
There’s a significant correlation between celiac disease and Hashimoto’s, an autoimmune disease that impacts the thyroid gland. Because of that, for some patients, gluten can be one of the worst foods for thyroid health.
Naturopathic Path to Thyroid Health
Hypothyroidism is a very complex condition that can have a broad range of underlying causes. Treatment, including diet, isn’t one-size-fits-all. Increasing iodine consumption, for example, might be incredibly beneficial for a few patients but harmful for many others.
It’s also true when it comes to excluding certain foods. One patient may benefit from avoiding soy products, while another may find that the benefits of occasional soy consumption outweigh the negatives.
Working with a naturopathic doctor takes a lot of the guesswork out of the process. As practitioners of functional medicine, our approach is incredibly individualized and thorough. We start by ordering a series of tests, to identify the underlying causes and complicating factors behind your thyroid dysfunction. We also take the time to understand who you are as an individual.
Based on that knowledge, we can help you create a custom nutritional plan with the right foods for your body’s needs and also recommend lifestyle changes and supplements that’ll truly make a difference. If you’d like to start the process of treating your thyroid condition, go ahead and book your first consultation.