Hypothyroidism Diet: Best & Worst Foods for Your Thyroid

If you are struggling with low energy, unexplained weight gain, persistent brain fog, or mood swings that seem to come out of nowhere, you are not alone. These are some of the most common and frustrating symptoms of thyroid dysfunction, especially hypothyroidism. It is estimated that 200 million people worldwide are affected by hypothyroidism, with many going undiagnosed for years.(1)

It can feel overwhelming to navigate these symptoms, particularly when they impact your daily life. However, there is some good news and a silver lining. Food is one of the most powerful tools you have to support your thyroid health. Whether you are managing a diagnosis of hypothyroidism or Hashimoto’s, what you eat can either promote your healing or contribute to further dysfunction.

If you are one of those people with hypothyroidism, I will walk you through practical, science-based strategies that you can begin using today to feel better. You will discover which foods nourish your thyroid, which ones to avoid, and simple habits to integrate into your daily life. Because food is foundational, following a hypothyroidism diet can offer powerful support for your healing journey. It is also important to recognize that sometimes your body needs additional support. That is where targeted supplements such as The Autoimmune Solution™ Protocol and the Hashimoto’s Support Bundle can be incredibly effective in helping you restore balance and reclaim your vitality.

What Is Hypothyroidism?

Hypothyroidism occurs when your thyroid gland does not produce enough thyroid hormones. These hormones are essential for regulating your metabolism, brain function, mood, digestion, and energy levels. When your thyroid hormone levels drop, nearly every system in your body is impacted.

Diet plays a critical role in thyroid function. The foods you consume affect the production of thyroid hormones, the conversion of inactive T4 to active T3, and the regulation of the immune system.(2) If you have an autoimmune thyroid condition such as Hashimoto’s, your immune system mistakenly attacks your thyroid, creating further dysfunction in your body.

Every bite you take can either support or sabotage your thyroid health. Making intentional food choices can help support a healthy inflammatory response, improve nutrient absorption, and protect your immune system. So, if you're looking for a natural remedy for hypothyroidism, the right diet and lifestyle changes are powerful tools to begin with.

The Best Foods to Support Your Thyroid Health

When it comes to thyroid health, the goal is not to count calories or eliminate entire food groups unnecessarily. Instead, focus on incorporating nutrient-dense foods that give your thyroid the building blocks it needs to thrive. Following a hypothyroidism diet can promote optimal thyroid function.

• Wild-caught fish such as salmon and sardines are rich in omega-3 fatty acids, which can help support a healthy inflammatory response and cell health. These fats are vital for optimal thyroid hormone function.
  

• Grass-fed meats provide critical nutrients such as zinc, iron, and B vitamins, all of which support thyroid hormone synthesis and conversion.
  

• Colorful vegetables deliver a wide range of antioxidants, fiber, and minerals that combat oxidative stress and support a healthy gut microbiome.
  

• Sea vegetables such as nori, kelp, and dulse are natural sources of iodine, a key mineral required for thyroid hormone production.
  

• Healthy fats from avocados, coconut oil, and olive oil help stabilize blood sugar, balance hormones, and support brain and cellular function.
  

• Bone broth is rich in collagen, amino acids, and minerals that help repair the gut lining and promote nutrient absorption, essential for thyroid health.
  

Together, these foods provide a strong foundation for optimal thyroid function. They nourish your body on a cellular level and help regulate immune responses.

Foods to Avoid on a Hypothyroidism Diet

Avoiding certain foods while following a hypothyroidism diet can help reduce an unwanted inflammatory response, calm the immune system, and support symptom relief. Rather than focusing on restriction, think of this as a way to protect your thyroid and help reduce the risk of further complications.

• Gluten is a known trigger for autoimmune thyroid conditions, particularly Hashimoto’s. The molecular structure of gluten closely resembles that of thyroid tissue, which may lead to cross-reactivity and further immune attack.(3)
  

• Dairy is one of the most common inflammatory foods and can be difficult to digest, especially for those with thyroid dysfunction.
  

• Soy contains compounds that can interfere with thyroid hormone absorption and may disrupt hormone balance.
  

• Processed sugars and refined carbohydrates cause blood sugar fluctuations, which can destabilize hormones and increase inflammation.
  

• Industrial seed oils such as canola, soybean, and corn oil are high in omega-6 fatty acids and contribute to systemic inflammation.

The good news is that there are countless delicious alternatives available. Nourishing options exist that allow you to enjoy food. Many of my recipes are AIP-friendly and feature ingredients such as coconut milk, cassava flour, and natural sweeteners such as pure stevia leaf.

To learn more about the inflammation epidemic, listen to this episode of Take Back Your Health™ with Dr. Will Cole.

Simple Daily Habits to Boost Optimal Thyroid Function

In addition to following a hypothyroidism diet, small but intentional lifestyle habits can result in significant changes. Many of these habits I listed out below, I have adopted myself or recommended to my patients when I had my practice. Begin with just one or two and build momentum over time.

• Start your day with a protein-rich breakfast to stabilize blood sugar and support hormone production.
  

• Swap gluten-containing grains for gluten-free options such as sweet potatoes, cauliflower rice, or coconut flour.
  

• Meal prep one AIP-friendly recipe each week to simplify your choices and reduce stress around mealtime.
  

• Add a scoop of collagen powder or bone broth to your morning smoothie, tea, or soup to support gut healing.
  

• Prioritize sleep and hydration, both of which are essential for hormone regulation and energy production.
  

• Consider adding The Autoimmune Solution™ Protocol, a comprehensive, science-backed protocol designed to support gut health, a healthy inflammatory response, and optimal immune function.

If you want to know how to control the thyroid in female bodies, these strategies, combined with nutrient support and lifestyle adjustments, can make a real difference. These habits are powerful tools, in addition to following a hypothyroidism diet, to support your thyroid without overwhelming your routine. They build resilience, enhance nutrient absorption, and set the stage for longevity.

Supplements That Can Enhance a Hypothyroidism Diet

While food is foundational, it may not always be enough. Many individuals with hypothyroidism and Hashimoto’s are deficient in essential nutrients. This is due to poor absorption, chronic inflammation, or dietary gaps. So, what vitamins are good for thyroid support?

Key nutrients that support thyroid function and enhance the hypothyroidism diet include:

• Selenium – reduces thyroid antibodies and supports hormone conversion(4)
  

• Zinc – essential for hormone production and immune modulation
  

• Vitamin D – crucial for immune balance and mood regulation
  

• Iron – supports energy production and oxygen transport
  

• Iodine – necessary for the creation of thyroid hormones
  

• B vitamins – support energy metabolism and nervous system health
  

The Hashimoto’s Support Bundle was formulated to provide targeted support for people with hypothyroidism and autoimmune thyroid conditions. This easy-to-follow bundle includes powerful, clinically relevant doses of these key nutrients to address the root causes of thyroid dysfunction. Key supplements in the bundle include:

• Adrenal Support – An adaptogenic blend designed to manage adrenal fatigue and maintain steady energy levels. It helps facilitate a healthy stress response and supports optimal cortisol levels.

• The Myers Way® Multivitamin – An iron-free blend designed for optimal absorption and bioavailability, making sure your body gets the most out of every capsule. It supports thyroid and adrenal function, maintains hormone balance, and promotes detoxification—even for those with MTHFR mutations.

• ZenAdapt™ – An adaptogenic blend designed to help your body maintain balance and resilience through life’s stressors. It encourages the production of calming neurotransmitters, balances stress response, and supports healthy cortisol levels.

You deserve solutions that work with your body, not against it. When your body receives the right support, it can begin to heal.

How to Get Started on a Hypothyroidism Diet Today

Restoring optimal function does not require perfection. Progress begins with one simple change. Begin by adopting one habit to get started on restoring your thyroid health.

• Choose one nourishing food to add to your meals today. Try wild-caught salmon or a scoop of collagen in your tea.
  

• Remove one inflammatory or toxic food this week, such as gluten or processed sugar.
  

• Consider adding functional support through targeted supplementation, such as The Autoimmune Solution™ Protocol or the Hashimoto’s Support Bundle, to fill in nutritional gaps and support a healthy inflammatory response.

Every step you take is a step toward increased energy, mental clarity, balanced mood, and an optimally functioning thyroid.

Sample Hypothyroidism Diet Plan (with Meal Ideas)

Are you curious about a hypothyroidism-supportive diet? I created a sample plan to help guide your choices. These meals are built around nutrient-dense, anti-inflammatory ingredients that help provide steady energy, support gut health, and thyroid health.

• Breakfast – Sweet potato hash with sautéed spinach, avocado slices, and hemp seeds for added protein and healthy fats.

• Lunch – Wild-caught salmon salad with mixed greens, olive oil, cucumber, shredded carrots, and fermented veggies like sauerkraut or kimchi (caution: skip fermented foods if you have SIBO or Candida).

• Snack – Bone broth with a handful of pumpkin seeds and a small piece of fruit, such as a kiwi or a handful of blueberries.

• Dinner – Grass-fed beef stir-fry with cauliflower rice, broccoli, zucchini, and coconut aminos.

• Dessert (optional) – Coconut milk chia pudding with cinnamon and a dash of pure vanilla extract.

This simple framework helps keep blood sugar balanced, reduces inflammatory triggers, and ensures your meals are packed with the nutrients your thyroid needs to function optimally. It’s also a helpful strategy for those looking into how to increase thyroid hormone naturally through food-based and lifestyle interventions.

Fuel Your Thyroid, Fuel Your Life

Managing hypothyroidism does not have to feel overwhelming. When you prioritize nourishing foods, avoid harmful triggers, and adopt simple habits, you create a foundation for long-lasting wellness. Your thyroid is a small but mighty gland, and with the right care, it can begin to function more optimally.

Remember, small but consistent choices lead to lasting transformation. Whether you are starting out or continuing your healing journey, the tools are within reach. Explore how The Autoimmune Solution™ Protocol or the Hashimoto’s Support Bundle can provide the targeted support you need to feel vibrant, focused, and strong again.