Top 10 Foods for Hypothyroidism

Recently, after finding Major Foods to Avoid for Hypothyroidism helpful, a reader asked me about the top foods for hypothyroidism. What foods for hypothyroidism can she eat safely to improve thyroid health? This article covers exactly that! 

What is Hypothyroidism?

Hypothyroidism, also known as an underactive thyroid, means that your thyroid gland is not producing enough of the hormones that the body needs to function properly

Low thyroid hormones lead to a variety of symptoms including fatigue, slow metabolism, dry skin, constipation and unexplained weight gain, among others. 

Diet plays a huge part in managing hypothyroidism symptoms. Eating right helps a lot. Below, find the top 10 foods for hypothyroidism that you can add to your diet. 

Top 10 Foods for Hypothyroidism

1.    Fatty Fish 

Fatty fish are those that are rich in omega 3 fatty acids. These include salmon, mackerel, tuna, herring, anchovies and others. 

These types of fatty acids help reduce inflammation in the body. 

Too much inflammation is one of the causes and symptoms of having hypothyroidism. 

Eating fatty fish regularly in your diet helps balance the ratio of omega 3 fatty acids and omega 6 (found in processed foods such as in the Standard American Diet) fatty acids. 

The ratio of omega 6 to omega 3 fatty acids should be 1:1. When you eat processed foods, that ratio could be very skewed with alarmingly high levels of omega 6, such as up to 16:1, which is very unhealthy and leads to increased inflammation.

Fatty fish is also rich in selenium which is a micronutrient that plays a role in the production of thyroid hormones. 

A 2017 study found that maintaining selenium levels in the body helps prevent thyroid disease.

2.    Eggs 

Eggs are one of the best foods for hypothyroidism.

Whole eggs, with both the yolks and whites, are a perfect breakfast option if you have hypothyroidism.

This is because while the yolk contains the iodine and selenium you need for a healthy thyroid, the whites are rich in protein that is associated with better thyroid function.

Eggs are a good source of Vitamin D. According to the International Journal of Molecular Sciences, Vitamin D deficiency has been linked to hypothyroidism.

3.    Lean Meats 

Lean meats including poultry and lean cuts of beef and mutton are rich in Vitamin B12, which helps fight fatigue, a major symptom of hypothyroidism, by turning nutrients from food into energy. 

Also, make sure to consume grass-fed meat from a farm, instead of factory processed meats such as sausages and lunch meats.

Grass fed meat is higher in omega 3 fatty acids compared to factory meat. It is also rich in Vitamin A and E as well as Vitamin B12. 

People with hypothyroidism mostly have deficiencies in these nutrients so it’s a good idea to add grass-fed meat to your diet.

4.    Fruits 

All fruits including apples, berries, bananas, oranges, pears and pineapples are good foods for hypothyroidism. 

Pineapples contain high amounts of Vitamin C and manganese that can help your body fend off oxygen-stealing free radicals that cause thyroid inflammation. These sweet fruits also contain thiamine, a B-vitamin that boosts the body’s energy levels.

Oranges and citrus fruits are other foods that are good for hypothyroidism. They are rich in immune-boosting Vitamin C that keep the thyroid gland at optimal function while fighting inflammation-causing free radicals.

Berries including blueberries, blackberries, raspberries and strawberries have a high antioxidant content that help keep excellent thyroid function by fighting oxidative damage and inflammation that worsens and is associated with hypothyroidism. 

Other fruits for hypothyroidism include apples, pears and plums, which contain a lot of pectin, a special type of fiber found in their skins. Pectin binds to toxins such as mercury, which is one of the heavy metals, that if found abundant in the body, is linked to thyroid issues.

5.    Vegetables (except Cruciferous Ones)

Vegetables are rich in vitamins, phytochemicals and minerals that help ensure proper thyroid function while fighting the underlying causes of thyroid disorders like hypothyroidism.

All vegetables also contain a significant amount of fiber, which helps feed the good bacteria found naturally in our guts. This good bacteria helps cleanse the body of toxins and wastes that cause chronic inflammation and disease.

Add plentiful of vegetables to your plate. Have at least 3-5 servings of different vegetables in a day. 

When you have hypothyroidsim, all vegetables can be consumed.

However, cruciferous vegetables should be consumed in moderation and do not consume them raw. 

Cruciferous vegetables include collards, brussel sprouts, broccoli, cabbage, cauliflower and kale.

6.    Whole Grains, Nuts & Seeds 

Whole grains are a much better option than refined grains and flours. 

Vitamin B6 found in whole grains helps the thyroid use iodine to produce hormones.  

Whole grains also have a good amount of fiber that helps the body use up more energy to digest it. By doing so, your metabolism increases and this helps activate the thyroid gland.

Not to mention, fiber helps regulate bowel movements which is important because constipation is a major symptom of hypothyroidism.

Nuts such as brazil nuts, are a super source of selenium which helps the thyroid function properly. Only one to two brazil nuts are recommended to be eaten in a day. Any more and you may end up with dangerously high amounts of selenium. 

Macadamia nuts and hazel nuts also contain thyroid-friendly selenium. You can eat a small handful of these two nuts. 

Seeds such as flaxseeds and chia seeds are also good foods for hypothyroidism. This is because they contain omega 3 fatty acids which helps reduce inflammation.

Pumpkin seeds and sunflower seeds are rich sources of zinc. Low levels of zinc have been associated with thyroid problems. 

You may also want to include gluten-free grains include buckwheat, amaranth, millet, rice, oats, quinoa and flax.

7.    Bone Broth 

Bone broth is a healing food for hypothyroidism. It is a staple in autoimmune diets including Hashimoto’s disease diet plans.

Bone broth is packed with amino acids and collagen, making it a thyroid superfood. 

The amino acids in bone broth include: glycine, proline, glutamine, glucosamine and chondroitin sulfate. These help build cartilage within joints, make up collagen in the body, act as neurotransmitters and are used for energy by intestinal and immune cells.

The minerals in bone broth include calcium, magnesium, iron, copper, phosphorus, potassium, sodium, manganese, and zinc. All of these are good for thyroid health and function. 

Bone broth is also a gut-healing food which is important because people with hypothyroidism or Hashimoto’s disease which can be a cause of hypothyroidism, may suffer from a weak digestive system, low immunity and leaky gut. 

8.    Organic Dairy

All dairy products including milk, cheese and yogurt are good foods for hypothyroidism. 

Dairy is one of the best Vitamin D-rich foods you can add to your diet. Vitamin D deficiency is something that is rampant in people with hypothyroidism so adding healthy amounts of organic free range dairy may be beneficial for you.

It also contains significant amounts of calcium, protein and iodine, all of which support thyroid health and function. 

Yogurt also contains probiotics that helps feed good bacteria in the gut, which in turn improves gut health and immunity.

9.    Seafood 

Seafood such as oysters and crabs are rich in zinc, which is a key nutrient that may be particularly beneficial to people with low levels of thyroid hormones or hypothyroidism.

Shrimp is another seafood that contains selenium, which research has shown reduces thyroid peroxidase antibodies (TPO), as well as the severity of hypothyroidism symptoms.

Other seafood to add to your diet include seaweed, halibut, crab, saltwater fish and others. 

10. Shiitake Mushrooms 

Last but not least on this list of top 10 foods for hypothyroidism is shiitake mushrooms.

These mushrooms contain selenium, which is essential to healthy thyroid function. 

They also contain many other necessary nutrients including those specific for thyroid glands such as Vitamin D and iodine.

Take Care 

• If you are taking synthetic thyroid hormones, fiber can interfere with their absorption. Therefore, take your thyroid medicine several hours before or after eating foods rich in dietary fiber. 

• Cruciferous vegetables can be consumed in a hypothyroidism diet, however, make sure to eat them in moderation and avoid eating them raw. Cooking them by baking or steaming for over 30 minutes will neutralise 90% of their goitrogens, which are natural chemicals that can interfere with thyroid hormone synthesis.

Thank you for reading this article, ‘Top 10 Foods for Hypothyroidism.’