Fuel Your Thyroid: What is a Hypothyroidism Diet?

If you’re feeling drained, struggling with weight gain, or always reaching for a sweater, an underactive thyroid could be to blame. Hashimoto’s thyroiditis, an autoimmune disease where the immune system mistakenly attacks your own body, is often the sneaky culprit behind hypothyroidism (not sure what Hashimoto’s or what hypothyroidism means? Check out our blog: Do I Have a Thyroid Problem?). While medication can help, there’s more you can do (check out our article here for whether you should take thyroid medication)! Ready to uncover how diet and lifestyle can give your thyroid the boost it needs? Let’s get started!

Calm Your Body with Food: Anti-Inflammatory Diet

When you have an autoimmune disease, your immune system gets a bit confused and overactive, which can cause a lot of inflammation in your body. But here’s the good news: you can help calm this inflammation by eating more anti-inflammatory foods. Fun fact: about 70-80% of your immune system is in your gut (1)! That means what you eat can make a big difference. Anti-inflammatory foods, like veggies, fruits, nuts, fatty fish, and olive oil, are great at soothing your immune system and fighting inflammation.

Here’s an exciting find: a 2023 study showed that following the Mediterranean diet for just 12 weeks led to higher levels of the thyroid hormone and reduced body weight, BMI, and waist and hip measurements (2). It’s a win-win for your thyroid and overall health!

These are the 3 key steps to an anti-inflammatory diet:

1. Emphasize Plant-Based Foods Fill your plate with fruits, vegetables, and nuts. These nutrient-rich foods not only lower inflammation but may also reduce the risk of developing thyroid antibodies (2). A plant-based diet is packed with fiber, which can help keep things moving in your digestive system. This is especially important if you are having constipation, a common symptom of Hashimoto’s.
2. Choose Healthy Fats Include monounsaturated fats like olive oil and omega-3 fats from fatty fish, walnuts, and flaxseeds. These fats are powerful at fighting inflammation and supporting overall thyroid health.
3. Limit Red Meat and Processed Foods Cut back on sugary, salty, and fatty processed foods. Diets high in these can disrupt your gut microbiome, potentially increasing the risk of Hashimoto’s (3).

Fueling your Thyroid: Thyroid Supportive Nutrients

Certain micronutrients can give your thyroid a helping hand and improve its function. Here’re some you should know about:

• Iodine (150 µg/day)
  • Iodine is a superstar when it comes to making thyroid hormones. If you have Hashimoto’s and struggle with low thyroid hormone levels, iodine can be especially important.
  • But here’s the catch: getting too much iodine can actually weaken your thyroid (4). That’s why it’s important to be in the sweet spot: getting the recommended daily allowance of 150 µg (5).
  • Iodine-rich food:
    • Cod: A 3-ounce (85 g) serving provides about 99 µg of iodine.
    • Nori: 1 sheet (about 1 gram) provides 16–43 µg.
    • Iodized table salt: 1/4 teaspoon provides about 71 µg. Use sparingly to avoid excessive sodium intake.
• Selenium (200mcg/day)
  • Selenium is another important micronutrient for your thyroid. It helps turn the inactive thyroid hormone T4 into its active form, T3, which your body needs to function properly.
  • Selenium is also a big part of antioxidant enzymes, which are little fighter proteins in our body against stress and inflammation. This can help protect your thyroid from damage and keep it working its best.
  • Selenium-rich food:
    • Brazil nuts: 2–3 Brazil nuts can easily provide over 200 µg
• Iron (get a iron panel first before supplementing)
  • If you have Hashimoto’s, you might be at risk for iron deficiency. This is because people with Hashimoto’s have a higher chance of having celiac disease, a digestive condition that can lead to many nutrient deficiency. Also, iron is needed to make a key thyroid protein called thyroid peroxidase (remember, these are little workers in your thyroid factory that helps produce thyroid hormones) (4).
  • However, make sure to request an iron panel test from your doctor and supplement accordingly
  • Iron-rich food: organ meat, lentils, spinach
• Zinc (up to 15-25mg/day)
  • Zinc is also involved in the production of thyroid hormone, and a classic sign of zinc deficiency is hair loss. Adding zinc back into your diet can help restore normal thyroid hormone levels, especially for those with Hashimoto’s caused by a zinc deficiency (4).
  • However, do not exceed the upper limit of 15-25mg/day
  • Zinc-rich food
    • Oyster: A serving of 6 oysters can give you 33 mg.
    • Beef: 3 ounces of beef can give you 7 mg.
    • Pumpkin seeds: 1 oz (28g) of pumpkin seeds can give you 2.2 mg.
• Magnesium (200mg-400mg/day)
  • As one of the most common micronutrient deficiency in the world, magnesium is crucial in hundreds of bodily functions, such as reducing inflammatory molecules and antibodies against the thyroid (4). Without magnesium, you can have higher risk of developing Hashimoto’s (4).
  • Magnesium-rich food:
    • Pumpkin seeds: 1 ounce (28 g) can give you 156 mg.
    • Quinoa (cooked): 1 cup can give you 118 mg.
    • Spinach (cooked): 1 cup can give you 157mg.
• Vitamin D (get tested for vitamin D level before supplementing)
  • Did you know people with Hashimoto’s often have half the vitamin D levels compared to healthy people? Research shows that boosting your vitamin D can improve your thyroid hormone levels (4).
  • Spend time in the sun and add vitamin D-rich foods like fatty fish, and egg yolks to your diet. A supplement might also help, but check with your doctor or dietitian first to make sure you are not overdosing!

Gluten and Dairy: Should I Avoid Them?

Gluten

Did you know that eating foods with gluten might affect Hashimoto’s? Like an unwelcome visitor, gluten confuses the immune system further because it resembles these thyroid proteins, intensifying the attack and slowing hormone production. Avoiding gluten can help reduce this immune confusion, allowing the thyroid factory to run more smoothly and manage Hashimoto’s symptoms more effectively.

But here’s the twist: simply going gluten-free may not be enough. A recent study found that patients who followed a gluten-free Mediterranean diet saw the biggest improvements in their thyroid hormone levels (2). On the other hand, in another study, when a gluten-free diet was used alone, it didn’t make much of a difference (6). This shows that eating an anti-inflammatory diet is likely more important for thyroid health than just cutting out gluten.

However, up to 15% of people with Hashimoto’s also have celiac disease (7). This autoimmune condition makes gluten a gut-damaging enemy, often causing digestive problems and even malnutrition. Because Hashimoto’s and celiac disease often go hand-in-hand, getting tested for celiac is a smart move. If you’re diagnosed, transitioning to a gluten-free diet isn’t just an option—it’s essential for your health. But before you dive into the world of gluten-free living, consult a dietitian to ensure you’re meeting all your nutrient needs and avoiding common deficiencies.

It is noteworthy that celiac is not the same as gluten intolerance. Gluten intolerance just means you have a harder time digesting, whereas celiac is a gut-damaging reaction. That’s why people with celiac disease need to be on a lifelong gluten-free diet. People who don’t follow a strict gluten-free diet with celiac increase their risks for malnutrition, infertility, miscarriage, and cancer (8)!

Dairy

A 2014 study found that nearly 80% of people with Hashimoto’s also have lactose intolerance (9). This could be a good reason to consider cutting back on dairy if you have Hashimoto’s.

Why does it matter? Lactose intolerance can make levothyroxine—a common thyroid medication—less effective. If you’re taking levothyroxine or have high TSH levels, it might be worth asking your doctor about a lactose tolerance test to see if dairy is affecting your thyroid health.

Even if you aren’t taking thyroid medication, if you tend to have symptoms such as stomach, cramps, and diarrhea from dairy products, that means they doing more harm than good for your thyroid and body overall!

Protect Your Thyroid: Understanding and Avoiding Environmental Toxins

Environmental factors, like exposure to toxins, heavy metals, and endocrine disruptors, can increase the risk of Hashimoto’s by 20% (10). These harmful substances mess with your hormones, interfering with their production and function, which can set the stage for thyroid issues. Chemicals such as polychlorinated biphenyls (PCBs), bisphenol A (BPA), phthalates, brominated flame retardants, and polyfluoroalkyl substances (PFAs) are known thyroid disruptors (10). For instance, PCBs may increase thyroid-stimulating hormone (TSH) levels and thyroid antibodies, while PFAs are also linked to a higher risk of Hashimoto’s (12). Protecting yourself from these environmental hazards is an important step in safeguarding your thyroid health!

Environmental Toxins and Where You are Find Them

To protect your thyroid, it’s important to be mindful of environmental toxins. Check out our blog for tips on how to avoid common environmental threats and reduce your risk!

Unseen Threats: The Impact of Everyday Chemicals on Your Hormone Health

Conclusion

When it comes to treating Hashimoto’s disease, there’s no one-size-fits-all solution. Each person with Hashimoto’s may have different levels of micronutrient deficiencies and thyroid hormone levels. That’s why it’s so important to personalize your treatment plan, diet, and lifestyle changes.

Before making any changes, it’s a good idea to talk to a registered dietitian or healthcare professional. For example, taking too much iodine can actually worsen Hashimoto’s, and getting iodine levels tested would be a good idea. Check out our service here to embark on your thyroid health journey!