If you have hypothyroidism, or an underactive thyroid, you may experience fatigue, depression, constipation, and other more serious health concerns. Fortunately, eating certain foods can help boost the effectiveness of your thyroid, which is a small butterfly-shaped gland in your neck that plays a big role in how well your body works.
The thyroid produces hormones that regulate mood, metabolism, energy levels, body temperature, heart rate, and blood pressure. Hypothyroidism occurs when this gland isn’t producing enough hormones to meet your body’s needs. Taking daily thyroid hormone replacement medication can help restore your thyroid hormone levels and take control of your symptoms.
In addition to taking your thyroid medication, you can help your hypothyroidism by eating a well-balanced diet that includes lots of produce and protein, among other healthy foods, says Gregory B. Dodell, MD, assistant clinical professor of medicine, endocrinology, diabetes, and bone disease at Mount Sinai in New York City.
The next time you’re at the grocery store, look for these seven nutrient-rich foods.
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Omega-3s in Fish Help With Inflammation and Immunity
The omega-3 fatty acids found in fatty fish such as wild salmon, trout, tuna, or sardines make this food an excellent choice for lunch or dinner when you have hypothyroidism, says Virginia Turner, MS, RD, LDN, clinical nutrition manager at the University of Tennessee Medical Center in Knoxville. Unmanaged hypothyroidism can increase the risk for heart disease as a result of higher levels of low-density lipoprotein (LDL), the “bad” cholesterol. “Omega-3s are known to decrease inflammation, help with immunity, and lower the risk for heart disease,” Turner adds. Fish is also a good source of the nutrient selenium, which is most concentrated in the thyroid and helps decrease inflammation. Vegetarian options high in omega-3s include walnuts, chia and hemp seeds, and edamame.
Nuts Are High in Selenium, Which Helps the Thyroid Function
Another great source of selenium, nuts make a handy snack that you can take anywhere. They also go well in salads or stir-fries. Brazil nuts, macadamia nuts, and hazelnuts are all particularly high in selenium, which helps the thyroid function properly, according to a research review. With Brazil nuts, you only need to eat one or two; with other nuts, a small handful is enough to get your daily nutrients. And be sure to keep an eye on portion size, as many nuts are also very high in fat. One note: Walnuts can interfere with thyroid hormone absorption, so avoid eating them at the same time you take your medication.
Whole Grains Help Ease Constipation, a Symptom of Hypothyroidism
Constipation is a common symptom of hypothyroidism. Whole-grain foods such as cereal, bread, pasta, and rice are high in nutrients as well as fiber, which can help with bowel regularity. However, fiber can interfere with synthetic thyroid hormones, cautions Turner. Still, whole grains and fiber have wide-ranging benefits for your diet, so experts recommend taking your thyroid medication at least four hours before or after eating fiber-rich foods.
Fresh Fruits and Vegetables Help Manage Weight Gain
An early symptom of hypothyroidism is weight gain, notes the American Thyroid Association (ATA). Low-calorie, high-density foods such as fresh produce are the cornerstone of every successful weight loss program. Include either fresh fruits or veggies at each meal, if possible. Specific foods such as blueberries, cherries, sweet potatoes, and green peppers are also rich in antioxidants, nutrients that are known to lower risk for heart disease.
However, people with hypothyroidism may want to limit their intake of cruciferous vegetables, such as broccoli and cabbage, to 5 ounces a day, as they can block the thyroid’s ability to absorb iodine, which is essential for normal thyroid function.
Seaweed Contains Iodine, Which Is Essential for Thyroid Function
Seaweed has a high concentration of iodine, an essential nutrient for thyroid function. “Iodine is the precursor for the production of thyroid hormone,” Dr. Dodell explains. Seaweed, packaged as nori, wakame, and dulse, can be used in sushi, soups, and salads. Another plus: Seaweed offers nutritional benefits of fiber, calcium, and vitamins A, B, C, E, and K.
Most people in the United States get the iodine they need from foods supplemented with iodine, like salt. It is possible to have too much iodine, which can worsen thyroid disease, Dodell cautions. However, according to the ATA, the likelihood of this is greater if you’re taking supplements that contain iodine. Be sure to talk with your physician before increasing your iodine intake.
Dairy Adds Essential Vitamin D to Your Thyroid Diet
Vitamin D may help improve thyroid levels, according to randomized, double-blind trial, which found that vitamin D supplements improved TSH levels in subjects with hypothyroidism as well as thyroid antibodies in people with autoimmune thyroiditis. Fortified milk not only has added vitamin D, but also significant amounts of calcium, protein, and iodine. A condition related to hypothyroidism known as Hashimoto’s thyroiditis may also lead to changes that contribute to gut issues like heartburn, and so foods such as yogurt with beneficial gut bacteria may help regulate other bacteria, Dodell says.
Beans Help Maintain Energy
An inexpensive and versatile food, beans are a great source for sustained energy, which can be helpful if hypothyroidism leaves you feeling drained. Beans contain protein, antioxidants, complex carbohydrates, and loads of vitamins and minerals. They are also high in fiber, which can be beneficial if you suffer with constipation, a common side effect of hypothyroidism. If you’re new to beans, there are many varieties to try, all of which can be used as the base for entrées, as side dishes, and to enhance soups, salads, and stews. Just be sure not to overdo it — guidelines recommend that adults get 20 to 35 grams of fiber each day, but excess fiber can interfere with your hypothyroidism treatment.
Additional reporting by Blake Miller
Sandy Bassin, MD
Medical Reviewer
Sandy Bassin, MD, is an endocrinology fellow at Mount Sinai in New York City. She is passionate about incorporating lifestyle medicine and plant-based nutrition into endocrinology, particularly for diabetes and obesity management.
She trained at the Geisel School of Medicine at Dartmouth, where she taught culinary medicine classes to patients and medical trainees. She continued her training at the Robert Wood Johnson Medical School.
Dr. Bassin has published reviews of nutrition education in medical training and physical activity in type 2 diabetes in Nutrition Reviews, Endocrine Practice, and the American Journal of Lifestyle Medicine. She has been featured on the Physician to Physician Plant-Based Nutrition podcast and given many presentations on lifestyle interventions in endocrine disorders.
She stays active through yoga and gardening, and loves to cook and be outdoors.
Mikel Theobald
Author
Mikel Theobald is an Indianapolis-based freelance writer who covers a wide range of topics, including early childhood education, home and family, Olympic sports, nutrition, fitness, and health. Her work has appeared in consumer and professional publications such as HealthDay, AOL, Huffington Post, Livestrong, and others.
Her favorite aspect of health writing is providing information to readers that helps them confidently advocate for their health and well-being. She helps readers sort through the complexities of important topics so they walk away with a deeper understanding of the information.
When she isn’t spending time with her family or meeting a writing deadline, you can often find Theobald volunteering for child advocacy organizations. She is the proud mother of 3 humans, 2 dogs, and 1 cat. She loves good books, live music, and Broadway musicals.