How to Control Hypothyroidism With Diet?

Hypothyroidism Diet Tips: Nutrients, Meal Ideas & More

Hypothyroidism occurs when the thyroid gland doesn't produce enough hormones. This can result in symptoms like tiredness, weight gain, and increased sensitivity to cold. While medication is typically the primary treatment, diet and nutrient intake can also influence how well you manage the condition.

This guide will explore foods that may benefit thyroid function, nutrients to focus on, and which items to consume in moderation. Whether you've just been diagnosed or want to improve your diet, this resource aims to help you take a more active role in supporting your well-being.

Can Certain Diets Help People With Hypothyroidism?

Yes, some diets may help people with hypothyroidism, including those with Hashimoto’s thyroiditis. Helpful eating habits may include:

• The Mediterranean diet or other plans that focus on fruits and vegetables, which may help protect cells from damage
• Anti-inflammatory diets
• The paleo diet
• Autoimmune elimination diets (only with a doctor’s guidance)

Eating foods high in certain nutrients may help keep the thyroid healthy.

Which Nutrients are Important for People with Hypothyroidism?

The nutrients needed can depend on the type of hypothyroidism. Doctors may suggest changing your diet or taking supplements if you have low levels of certain nutrients. They include:

1. Iodine

Iodine is a key mineral your body needs to make thyroid hormones. Not getting enough iodine can lead to some forms of hypothyroidism. Around the world, iodine deficiency is the top cause of this condition.

While it’s not common in developed countries, some people are still at risk, such as:

• Those who don’t use iodised salt
• Pregnant women

However, getting too much iodine can also be harmful—especially for people with autoimmune thyroid issues like Hashimoto’s disease.

2.  Selenium

Selenium is another important mineral for thyroid health. It helps your body make thyroid hormones and protects the thyroid from damage. Some studies show that low selenium levels might be linked to autoimmune thyroid conditions like Hashimoto’s.

You can boost selenium in your diet by eating foods like:

• Brazil nuts
• Tuna
• Sardines
• Eggs
• Legumes
   

However, too much selenium can be dangerous. High levels may lead to serious health problems like kidney damage, heart issues, or trouble breathing.

3. Zinc

Zinc is important for making thyroid hormones and keeping your thyroid working properly. Not getting enough zinc can lead to thyroid problems or make existing hypothyroidism worse.

4. Other Important Nutrients

Several other nutrients also play a role in thyroid health. Deficiencies in these may lead to or worsen hypothyroidism:

• Vitamin D: Low vitamin D levels are linked to autoimmune thyroid problems. Since few foods contain adequate vitamin D, many people need supplements, especially if they don’t get much sun exposure.
• Vitamin B12: Many individuals with hypothyroidism are low in B12. Your doctor may suggest eating more B-rich foods or taking a B12 or B-complex supplement if your levels are low.
• Magnesium: A lack of magnesium may affect how the thyroid works. Eating magnesium-rich foods or taking supplements might help improve symptoms.
• Iron: Low iron or anaemia can interfere with thyroid function. In many cases, iron supplements are needed to restore healthy levels.
• Other Nutrients: Deficiencies in vitamin A, folate, and calcium may also be linked to thyroid issues.

What are the Foods to Avoid if You Have Hypothyroidism?

If you have hypothyroidism, cutting back on certain foods might help your thyroid work better and improve your overall health:

1. Ultra-Processed Foods

Highly processed foods can cause inflammation and oxidative stress. Examples of ultra-processed foods to limit are:

• Packaged snacks like chips
• Sugary drinks and sodas
• Sweetened cereals
• Granola bars with added sugars and preservatives

2. Gluten

Gluten is a protein found in grains like:

• Wheat
• Barley
• Rye
• Triticale (a wheat-rye hybrid)

3. Goitrogens

Goitrogens are natural substances found in some foods that might interfere with how your body makes thyroid hormones. They are found in:

• Cabbage
• Russian kale
• Bok choy
• Brussels sprouts
• Soy products
• Pearl millet

What are the Foods to Eat if You Have Hypothyroidism?

Eating a healthy, balanced diet can help you feel better and lower the risk of health problems linked to hypothyroidism. A diet high in fibre can also help ease constipation, a common symptom of hypothyroidism. Here are some nutritious foods you can include in your meals:

1. Fruits

• Berries
• Apples
• Bananas
• Grapes
• Citrus fruits (like oranges and lemons)
• Pineapple
• Pears
• Peaches

2. Vegetables

Non-starchy Vegetables:

• Leafy greens
• Zucchini
• Asparagus
• Mushrooms
• Carrots
• Peppers
• Spinach
• Artichokes

Starchy Vegetables:

• Sweet potatoes
• Regular potatoes
• Peas
• Butternut squash

3. Protein-Rich Foods

• Fish and shellfish
• Chicken or turkey
• Eggs
• Lean cuts of meat

4. Healthy Fats

• Olive oil
• Avocados and avocado oil
• unsweetened coconut
• Full-fat yoghurt

5. Whole Grains

• Brown rice
• Quinoa
• Rolled oats
• Brown rice pasta

6. Nuts, Seeds, and Nut Butters

• Almonds
• Cashews
• Pumpkin seeds
• Macadamia nuts
• Natural peanut butter

7. Beans and Lentils

• Chickpeas
• Kidney beans
• Lentils

8. Dairy and Dairy Alternatives

• Yoghurt (unsweetened or coconut-based)
• Cheese
• Almond milk
•  Cashew milk
• Coconut milk

9. Spices, Herbs, and Condiments

• Spices like turmeric, paprika, and saffron
• Herbs like basil or rosemary (fresh or dried)
• Condiments like mustard or salsa

10. Drinks

• Water
• Unsweetened tea
• Sparkling water

When approached thoughtfully, a thyroid-friendly diet can play a meaningful role in managing hypothyroidism and enhancing overall health. By prioritising nutrient-dense, whole foods and avoiding those that may hinder thyroid function, you may notice improvements in energy levels, mood stability, and digestive well-being.