If you have hypothyroidism this article is for you
If you have hypothyroidism, you may benefit from eliminating gluten, processed foods, and other foods that may trigger your immune system or cause inflammation.
Hypothyroidism is a health condition in which the body doesn’t make enough thyroid hormones. It affected about 11.7% of U.S. adultsTrusted Source in 2019.
Thyroid hormones help manage a number of bodily functions, including growth, cell repair, and metabolism. As a result, people with hypothyroidism can experience symptomsTrusted Source like:
Medication is the first line of treatment for hypothyroidism, but following a healthy diet and lifestyle can help improve thyroid function and symptoms, too.
This article outlines a nutritious, well-balanced diet for hypothyroidism, including which foods to eat and which to avoid — all based on research.
What is hypothyroidism?
The thyroid gland is a small, butterfly-shaped gland that sits near the base of the front of your neck.
It makes and stores thyroid hormones that affect nearly every organ system in your body.
When the thyroid gland receives a signal called thyroid-stimulating hormone (TSH), it releases thyroid hormonesTrusted Source into the bloodstream. This signal is sent from the pituitary gland, a small gland found at the base of your brain, when thyroid hormone levels are low.
In hypothyroidismTrusted Source, the thyroid gland doesn’t release sufficient thyroid hormones, even when there is plenty of TSH.
Chronic autoimmune thyroiditis (Hashimoto’s thyroiditis)Trusted Source is an autoimmune disease in which your immune system mistakenly attacks your thyroid gland. It’s the most common cause of hypothyroidism in iodine-sufficient populations.
Causes of primary hypothyroidism includeTrusted Source:
- iodine deficiency
- certain medications, such as rifampin, amiodarone, and lithium
- thyroid surgeries
- acute thyroid inflammation
- medical treatments that damage the thyroid
Other times, the thyroid gland doesn’t receive enough TSH. This happens when the pituitary gland is not working properly and is called secondary hypothyroidism.
When your thyroid isn’t working properly, it can cause a variety of symptoms, including extreme fatigue and constipation.
Some people with hypothyroidism may experience extreme symptoms, while others may not experience many symptoms at all.
A healthcare professional will choose an appropriate treatment plan based on your thyroid function, symptoms, and other health concerns.
HypothyroidismTrusted Source is usually treated with thyroid hormone replacement medication, such as levothyroxine (Synthroid) or natural thyroid hormone medications like Armour Thyroid.
However, many people’s symptoms may persist even when they’re being treated with thyroid hormone replacement.
For example, people with Hashimoto’s thyroiditis may often experience symptoms like fatigue, cold intolerance, anxiety, and hair loss even after thyroid hormone medication has normalized their thyroid function. Because of this, many people with hypothyroidism may seek alternative treatment methods.
ResearchTrusted Source shows that, in addition to medication, dietary and lifestyle modifications can often help reduce certain symptoms and improve overall quality of life in people with hypothyroidism.
Learn more about the signs and symptoms of hypothyroidism.
SUMMARY
Hypothyroidism is a condition in which the thyroid gland doesn’t make enough thyroid hormone. This can lead to a variety of symptoms, such as weight gain, cold intolerance, and constipation.
Hypothyroidism is usually treated with thyroid hormone replacement medications, but some people with hypothyroidism may still experience symptoms when their thyroid function is considered typical.
Can certain diets help people with hypothyroidism?
Following a nutritious diet is important for everyone, but studies show that certain dietary interventions can have specific benefits for people with hypothyroidism.
Gluten-free diets, autoimmune elimination diets, and anti-inflammatory diets are some of the dietary patternsTrusted Source
shown to be helpful for those with Hashimoto’s thyroiditis.
Iodine
Iodine is an essential mineral that is needed to make thyroid hormones, and a deficiency can lead to hypothyroidism. In fact, insufficient iodine intake is the most common causeTrusted Source of hypothyroidism worldwide.
Though iodine deficiency is common in many areas of the world, it’s less common in developed countries like the United States.
People who don’t use iodized salt, pregnant women, and people following vegan diets are more at riskTrusted Source of having low iodine levels.
If you have hypothyroidism, avoid supplementing with iodine unless a doctor recommends it to treat low iodine levels. Taking in excessive amountsTrusted Source of iodine is harmful for the thyroid and can cause hyperthyroidism in people living in iodine-abundant areas, like many parts of the United States.
If you’re concerned that you’re not taking in enough iodine, contact a healthcare professional or dietitian to assess your iodine levels and determine the best iodine intake plan for you.
Selenium
Selenium is another mineral that’s necessary for thyroid health and thyroid hormone production. It helps protectTrusted Source the thyroid from damage caused by oxidative stress.
Adding selenium-rich foods to your diet is a great way to boost your selenium levels. Examples include:
Zinc
Like selenium, zincTrusted Source is needed for thyroid hormone production and thyroid function.
Not getting enough zinc can negatively affect your thyroid function and many other aspects of health, so it’s essential to get enough of this nutrient in your diet.
When used alone or combined with other nutrients like selenium and vitamin A, zinc supplements may help improve thyroid function in those with hypothyroidism.
If you’re interested in taking a zinc supplement, talk with a healthcare professional. They can determine whether or not a zinc supplement may be appropriate for you.
- Vitamin D: People with hypothyroidism are more likelyTrusted Source to be deficient in vitamin D. Having low vitamin D levels can negatively affect thyroid function and worsen hypothyroid symptoms. Because vitamin D isn’t concentrated in many foods, supplementation is often necessary.
- Vitamin B12: B12 deficiency is common among people with hypothyroidism. Talk with a doctor about testing your B12 levels. If your levels are low or suboptimal, a doctor can recommend a B12 or B-complex supplement.
- Magnesium: Low or deficient magnesium levels are associatedTrusted Source with thyroid dysfunction and can increase the risk of developing hypothyroidism. Supplementing with magnesium has been shown to improve hypothyroid symptoms.
- Iron: Iron deficiency is commonTrusted Source in women with hypothyroidism. Low iron levels or iron deficiency anemia can impair thyroid function. Supplementation is often necessary to reach and maintain healthy iron levels.
Foods to limit and avoid
You don’t have to avoid many foods if you have hypothyroidism, but there are certain foods that may cause issues in some people with hypothyroidism.
Gluten and ultra-processed foods
Gluten is a group of proteins found in wheat, barley, triticale, and rye.
Some studies suggest that people with Hashimoto’s thyroiditis may benefit from following a gluten-free diet. Other studiesTrusted Source disagree on whether a gluten-free diet is necessary for everyone with the condition.
Goitrogens
GoitrogensTrusted Source are substances found in cruciferous vegetables, such as cabbage and Brussels sprouts, and soy products that may interfere with thyroid hormone production.
Most people, including those with hypothyroidism, can enjoy moderate amounts of goitrogenic foods without negatively affecting their thyroid healthTrusted Source. Cruciferous vegetables like broccoli are actually quite low in goitrogens.
People with hypothyroidism may want to avoid eating large amounts of:
Other goitrogenic foods include soy and pearl millet.
Foods to eat
Following a diet rich in nutritious foods can help improve overall health and promote healthy body weight maintenance.
- Non-starchy vegetables: greens, artichokes, zucchini, asparagus, carrots, peppers, spinach, or mushrooms
- Fruits: berries, apples, peaches, pears, grapes, citrus fruits, pineapple, or bananas
- Starchy vegetables: sweet potatoes, potatoes, peas, or butternut squash
- Fish, eggs, meat, and poultry: fish and shellfish, eggs, turkey, or chicken
- Healthy fats: olive oil, avocados, avocado oil, coconut oil, unsweetened coconut, or full fat yogurt
- Gluten-free grains: brown rice, rolled oats, quinoa, or brown rice pasta
- Seeds, nuts, and nut butters: almonds, cashews, macadamia nuts, pumpkin seeds, or natural peanut butter
- Beans and lentils: chickpeas, kidney beans, or lentils
- Dairy and nondairy substitutes: coconut milk, cashew milk, coconut yogurt, almond milk, unsweetened yogurt, or cheese
- Spices, herbs, and condiments: spices like paprika, saffron, or turmeric, fresh or dried herbs like basil or rosemary, and condiments salsa or mustard.
- Beverages: water, unsweetened tea, coffee, or sparkling water