Thyroid Health and Nutrition: What Really Matters

Written by and medically reviewed by Serena Benali, Registered Dietitian. Published November 27, 2025.

Your thyroid is like a mothership. It plays a major role in how your body works, from metabolism and energy to mood and digestion. When it’s not functioning properly, you can feel it in almost every system.

Nutrition can make a real difference in how you feel and how well your thyroid functions.

There are a few main types of thyroid conditions, each affecting the body in a different way. Some slow your metabolism, others speed it up, and some are tied to autoimmune reactions. Knowing which type you have helps you and your dietitian tailor your care plan, including nutrition strategies that support thyroid balance.

The main types of thyroid conditions include:

• Hypothyroidism – when your thyroid is under-active and your metabolism slows down

• Hyperthyroidism – when your thyroid is overactive and your metabolism speeds up

• Hashimoto’s thyroiditis – autoimmune hypothyroidism

• Graves’ disease – autoimmune hyperthyroidism

  
  

Foods to Limit for Thyroid Conditions

Goitrogens (in excess)

Cruciferous vegetables such as broccoli, cauliflower, and cabbage can affect iodine uptake when eaten in very large amounts, especially raw. These vegetables are still healthy, and cooking them reduces this effect. There’s no need to avoid them altogether.

Gluten

For some people with Hashimoto’s, gluten may trigger autoimmune activity. This varies from person to person, so we often test this carefully with clients and make sure nutrition stays balanced if gluten-free long term.

Soy

Soy can affect how thyroid medication is absorbed. If you eat soy, try to space it several hours away from your medication. There’s no need to cut it out completely, just be mindful of timing.

Key Nutrients for Thyroid Health

1. Iodine

Your body needs iodine to produce thyroid hormones. You can find it in iodized salt, seaweed, fish, and dairy.That said, more isn’t always better — especially if you have an autoimmune thyroid condition like Hashimoto’s. A balanced amount is key.

2. Selenium

Selenium, a key thyroid health nutrient, helps convert T4 into the active T3 hormone and protects your thyroid from oxidative stress.A single Brazil nut a day is often enough to meet your selenium needs. You can also find it in tuna, eggs, and sunflower seeds.

3. Zinc

Zinc supports thyroid hormone regulation (TSH). Oysters, beef, pumpkin seeds, and legumes are all good sources.

4. Iron

Low iron can affect thyroid hormone production. Iron deficiency is common, particularly among women, so it’s worth checking your bloodwork. Aim for a ferritin level above 30 µg/L, but ideally between 50 - 90 µg/L.You’ll find iron in red meat, lentils, spinach, and fortified cereals.

5. Vitamin D

Vitamin D helps regulate the immune system and may play a role in autoimmune thyroid conditions.You can get it from sunlight, fatty fish, fortified foods, or supplements if needed.

6. Tyrosine

Tyrosine is an amino acid your body uses to produce thyroid hormones. You’ll get it from most protein sources includingL chicken, turkey, dairy, almonds, and even avocados. Eating enough protein overall usually means you’re getting enough tyrosine.

7. Antioxidants and Thyroid Health

Antioxidants help protect your thyroid from oxidative stress, the kind of cellular “wear and tear” that can happen when inflammation or immune activity is high. This is especially important for autoimmune thyroid conditions like Hashimoto’s and Graves’ disease, where oxidative stress can contribute to tissue damage and hormone imbalance.

Adding Antioxidants to Your Diet:

• Vitamin C foods – citrus, strawberries, bell peppers

• Vitamin E foods – nuts, seeds, avocado, olive oil

• Polyphenols – berries, green tea, dark chocolate

• Turmeric – its active compound, curcumin, has antioxidant and anti-inflammatory effects. Combine it with black pepper to boost absorption.

Everyday Diet Strategies for Thyroid Support

• Focus on a balanced, whole-food diet: plenty of vegetables, lean proteins, healthy fats, and complex carbs.

• Minimize highly processed foods and excess sugar to help keep inflammation in check.

• Stay hydrated and support gut health with fiber-rich foods and probiotics.

• If you take thyroid medication (like levothyroxine), take it on an empty stomach and avoid calcium or iron supplements within four hours of your dose.

Key Takeaways: Thyroid Health and Nutrition

While diet alone can’t “fix” thyroid conditions, it can make a big difference in how you feel day to day. Supporting your thyroid with the right nutrients helps with energy, metabolism, and overall wellbeing.

If you’re looking for personalized guidance, our team of registered dietitians can help you create a nutrition plan that supports your thyroid health and overall wellbeing.

Learn more about our Thyroid Nutrition Services or book an appointment to get started.