Hypothyroidism Diet: What to Eat and Avoid for Better Thyroid Health

When your thyroid doesn’t produce enough hormones, your whole body slows down—fatigue, weight gain, cold hands, and brain fog become everyday struggles. This is hypothyroidism, a condition where the thyroid gland fails to make enough thyroid hormone, leading to a slower metabolism and widespread symptoms. It’s not just about taking medication—it’s about what you eat every day. Many people think pills are enough, but food can either help your thyroid heal or make it harder to function.

Iodine, a mineral your thyroid needs to make hormones is critical. Too little causes problems, but too much can trigger inflammation, especially if you have Hashimoto’s. Seafood, eggs, and dairy are safe sources. Selenium, a trace mineral that helps convert thyroid hormone into its active form is just as important. Brazil nuts, tuna, and sunflower seeds give you enough without overdoing it. Then there’s autoimmune thyroid, the most common cause of hypothyroidism, where your immune system attacks your thyroid. For this, cutting out gluten and processed sugar often helps reduce flare-ups and inflammation.

Some foods you think are healthy might actually be working against you. Soy in large amounts can block thyroid hormone absorption. Raw cruciferous veggies like broccoli and kale contain goitrogens—compounds that interfere with iodine use. Cooking them reduces the effect. Gluten isn’t just for people with celiac disease; many with autoimmune thyroid issues feel better without it. And don’t forget sugar and refined carbs—they spike insulin, worsen weight gain, and fuel inflammation.

There’s no magic diet, but the right choices give your thyroid the tools it needs. Eating real food—lean proteins, healthy fats, colorful veggies, and whole grains—supports hormone balance better than any supplement. Your body doesn’t need fancy powders or expensive pills. It needs clean fuel.

What you’ll find in the posts below isn’t theory. It’s real, practical advice from people who’ve lived with hypothyroidism and figured out what works. From meal ideas that actually keep your energy up, to understanding how medications interact with food, to what supplements help—and which ones don’t. You won’t find fluff here. Just clear, no-nonsense guidance on how to eat smarter when your thyroid is struggling.