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Food for hypothyroidism
“ Key takeaways
* Eating patterns that may benefit people with hypothyroidism include the Mediterranean diet, anti-inflammatory diet, paleo diet, and autoimmune elimination diets under medical supervision.
* Foods high in nutrients like iodine, selenium, zinc, vitamin D, vitamin B12, magnesium, and iron may be beneficial for hypothyroidism. However, excessive intake of certain nutrients can be harmful, especially for people with autoimmune hypothyroidism.
* Consider limiting inflammatory foods, added sugar, and ultra-processed foods.”
“ Eating patterns that may benefit
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people with hypothyroidism can include:
* Mediterranean diet, or similar eating plans rich in vegetables and fruits, which may protect againstTrusted Source cellular damage
* an anti-inflammatory diet
* paleo diet
* autoimmune elimination diets, under the supervision of a medical professional
A diet low in pro-inflammatory foods, added sugar, and ultra-processed foods can be helpful for many people with hypothyroidism. Eating foods rich in particular nutrients may also support thyroid health.”
“ Which nutrients are important for those with hypothyroidism?
The nutrients that may benefit people with hypothyroidism can vary based on the type of hypothyroidism. Doctors may recommend addressing nutritional deficiencies with dietary changes or supplements.
Iodine
Iodine is an essential mineral that is needed to make thyroid hormones, and a deficiency can contribute to the development of some types of hypothyroidism. Iodine deficiency is the most common
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cause of hypothyroidism worldwide.
Though iodine deficiency is common in many parts of the world, it’s less common in developed countries. People at a higher risk of iodine deficiency in developed countries can include:
* people who don’t use iodized salt
* pregnant people
* people following vegan diets are more at risk of having low iodine levels.
However, excessive iodine intake can also be
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harmful, especially for people with autoimmune hypothyroidism, including Hashimoto thyroiditis. It’s best to talk with a healthcare professional about your iodine intake if you have a thyroid condition. They can test your iodine levels and help you manage your intake.
They may recommend you avoid foods that are high in iodine, such as:
* seaweed
* kelp or dulse
* iodine-enriched salt
Selenium
Selenium is another mineral that supports thyroid hormone production. It helps protect
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the thyroid from damage caused by oxidative stress.
Research
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has linked selenium deficiency and the development of autoimmune thyroid disease, including Hashimoto thyroiditis.
Adding selenium-rich foods to your diet can increase your selenium levels. Examples can include:
* Brazil nuts
* tuna
* sardines
* eggs
* legumes
As more research on selenium and hypothyroidism is still needed, experts do not broadly recommend taking selenium supplements if you have hypothyroidism. A healthcare professional may recommend supplementation in people with a selenium deficiency who cannot get selenium through food sources.
Selenium supplements may be helpful for people with hypothyroidism who have a selenium deficiency.
The National Institutes of Health (NIH) has identified 400 mcg
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of selenium as the daily upper limit for adults. A high intake of selenium over time can cause symptoms of:
* hair and nail loss
* diarrhea
* nausea
* skin rash
The NIH notes that consuming high amounts of selenium can lead to toxicity. Selenium toxicity can have serious, and sometimes fatal, effects like:
* kidney failure
* heart attack
* breathing problems
Zinc
The body also needs zinc
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for thyroid hormone production and thyroid function.
Not getting enough can negatively affect thyroid function and overall health. A zinc deficiency can lead to
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or worsen hypothyroidism.
A 2021 study
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in which participants took supplements containing zinc, vitamin A, and selenium suggests that increasing these micronutrients may increase thyroid hormone production in people with hypothyroidism.
If you think you may have a zinc deficiency, consider talking with a healthcare professional. They can determine whether or not a zinc supplement may be appropriate for you.
Other important nutrients
Other nutrient deficiencies that may play a role in the development or worsening of hypothyroidism may include:
* Vitamin D: Vitamin D deficiency is a risk factorTrusted Source for autoimmune thyroid conditions, including hypothyroidism. Low levels can negatively affect thyroid function. Though you can get vitamin D from sun exposure, it isn’t concentrated in many foods, so people often take supplements.
* Vitamin B12: B12 deficiency is commonamong people with hypothyroidism. If your levels are low, a doctor may recommend eating foods high in vitamin B or taking a B12 or B-complex supplement.
* Magnesium: Low magnesium levels may contribute toTrusted Source thyroid dysfunction and hypothyroidism. Magnesium-rich foods or supplementation with magnesium may improve hypothyroid symptoms.
* Iron: Low iron levelsTrusted Source or iron deficiency anemia can impair thyroid function. Supplementation is often necessary to reach and maintain recommended iron levels.
Other nutrient deficiencies that may contribute to hypothyroidism may include
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:
* vitamin A
* folate
* calcium
Foods to limit if you have hypothyroidism
If you have hypothyroidism, avoiding or limiting certain foods may support your thyroid function and overall health.
Ultra-processed foods
Ultra-processed foods may increase
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inflammation and oxidative stress in the body. Oxidative stress
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refers to the excess of reactive compounds called free radicals in the body, which overwhelm the body’s antioxidant defenses and can lead to cellular damage.
Hashimoto thyroiditis
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can increase markers of inflammation and oxidative stress. Eating ultra-processed foods can worsen these markers and may negatively affect thyroid function and overall health.
Ultra-processed foods to avoid can include:
* processed snack foods, like potato chips
* soda and sweetened beverages
* sweetened breakfast cereals
* flavored granola bars with preservatives
Gluten
Gluten is a group of proteins found in:
* wheat
* barley
* triticale
* rye
If you have celiac disease, eating gluten triggers an autoimmune reaction that damages the digestive tract and negatively affects your body’s ability to take in other nutrients. This can lead to nutrient deficiencies and inflammation that can worsen
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hypothyroidism.
If you have a sensitivity or intolerance to gluten, doctors typically recommend following a gluten-free diet. However, talking with a doctor or dietitian before drastically changing your eating plan is best.
Goitrogens
Goitrogens are substances in soy products and cruciferous vegetables such as cabbage and Brussels sprouts. Some research
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suggests they may interfere with thyroid hormone production.
Most people, including those with hypothyroidism, can enjoy
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moderate amounts of goitrogenic foods without negatively affecting their thyroid health. Goitrogenic foods can include:
* cabbage
* Russian kale
* bok choy
* Brussels sprouts
* soy
* pearl millet
Cruciferous vegetables like broccoli are low in goitrogens, and cooking goitrogenic foods reduces goitrogenic activity, making them safer for people with hypothyroidism.
However, you may want to limit the regular consumption of large amounts of juice made with raw cruciferous vegetables.
However, a 2024 review of research
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suggests these foods may not have the negative effect on thyroid function indicated by previous research. It’s best to talk with a doctor before eliminating foods from your diet.
Foods to eat if you have hypothyroidism
Following a diet rich in nutritious foods can help improve overall health and reduce the risk of health conditions linked with
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hypothyroidism, such as:
* heart disease
* obesity
* type 2 diabetes
A diet high in fiber can also help lower the risk of constipation, a common symptom of hypothyroidism.
If you have hypothyroidism, you can try incorporating the following nutritious foods into your diet:
* Fruit: berries, apples, peaches, pears, grapes, citrus fruits, pineapple, or bananas
* Non-starchy vegetables: greens, artichokes, zucchini, asparagus, carrots, peppers, spinach, or mushrooms
* Starchy vegetables: sweet potatoes, potatoes, peas, or butternut squash
* Lean fish, eggs, meat, and poultry: fish and shellfish, eggs, turkey, or chicken
* Healthy fats: olive oil, avocados, avocado oil, coconut oil, unsweetened coconut, or full fat yogurt
* Whole grains: brown rice, rolled oats, quinoa, or brown rice pasta
* Seeds, nuts, and nut butters: almonds, cashews, macadamia nuts, pumpkin seeds, or natural peanut butter
* Beans and lentils: chickpeas, kidney beans, or lentils
* Dairy and nondairy substitutes: coconut milk, cashew milk, coconut yogurt, almond milk, unsweetened yogurt, or cheese
* Spices, herbs, and condiments: spices like paprika, saffron, or turmeric, fresh or dried herbs like basil or rosemary, and condiments like salsa or mustard.
* Beverages: water, unsweetened tea, coffee, or sparkling water
Some people with hypothyroidism may benefit from avoiding foods they are sensitive to, such as gluten or dairy.
If you can, work with a registered dietitian who can help identify which foods you may need to limit or avoid. They can also help you develop a balanced eating plan that doesn’t unnecessarily cut out nutrient-rich ingredients.
Diet and thyroid medication
Ensure you take your thyroid medication on an empty stomach to promote optimal absorption. This includes avoiding beverages, foods, and supplements that could interfere with medication absorption. Experts typically suggest:
* taking thyroid medications like levothyroxine at least 30 to 60Trusted Source minutes before breakfast or 3 to 4 hours after dinner
* taking your medication on an empty stomach
* waiting at least 30 minutes before consuming foods or beverages besides water, including caffeinated beverages, which can affectTrusted Source how your body absorbs the medication
* avoiding taking thyroid medication within 4 hours of taking iron or calcium supplementsTrusted Source”
https://www.healthline.com/nutrition/hypothyroidism-diet
healthline.com
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