How to Follow the Thyroid Diet Plan

The thyroid diet can help improve your thyroid function through food. The diet also aims to eliminate foods that can negatively affect your thyroid, cause inflammation, or interfere with your body’s natural hormone balance. The thyroid diet is not a replacement for medication, so make sure not to stop taking any thyroid medication even if you are following the thyroid diet. You should always see your doctor before following the thyroid diet. To follow this diet, include foods with iodine and selenium, eat lots of fruits and vegetables, and limit sugar and gluten.

Method 1

Method 1 of 4:

Eating for Hypothyroidism

1
Include more foods with selenium. Selenium is important for proper thyroid function. Selenium helps your body convert T-4 to T-3, which your body may have trouble with if you have thyroid problems. Selenium can be found in the following foods:
- Brazil nuts
- Fish like cod, halibut, salmon, snapper, and tuna
- Eggs
- Shrimp
- Sunflower seeds
- Turkey
- Garlic
- Crimini mushrooms
2
Increase your iodine intake. Iodine is an important nutrient for balancing thyroid hormones. Iodine can be found in iodized table salt, but you can also get it in food. Iodine is mainly found in seafood, such as salmon, tuna, and seaweed.
- Iodine is also found in dairy foods like cow’s milk, eggs, and yogurt.
- You can also get iodine from potatoes and navy beans.^{[1]XResearch source}
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3
Use coconut oil. Coconut oil is a healthy fat that can help improve thyroid function. The fatty acid chains in coconut oil help to improve metabolism function, boost energy, and decrease fatigue. This oil is a main component of the thyroid diet.^{[2]XResearch source}
- Coconut oil helps reduce inflammation, which is important when you have thyroid issues.
- Coconut oil also helps stabilize blood sugar levels.
- Try replacing your cooking oils with coconut oil.
4
Eat more probiotic foods. Probiotic foods help improve gut health and increase healthy bacteria. Sometimes, thyroid problems can be from an unhealthy gut environment and leaky gut syndrome. Try kefir or greek yogurt, which have probiotics.^{[3]XResearch source}
- You can also try kimchi, sauerkraut, natto, and kombucha.
- Goat’s milk yogurt also contains probiotics.
5
Try flax, hemp, and chia seeds. These sprouted seeds can help provide needed omega-3 fats for your thyroid diet. Omega-3 fats help balance hormones and support thyroid function. Increasing your healthy fats also help reduce inflammation.^{[4]XResearch source}
- Try tossing flax, hemp, or chia seeds into yogurt, smoothies, or casseroles.
6
Limit goitrogenic vegetables. Goitrogens are molecules that can interfere with your thyroid function. Goitrogenic vegetables are cruciferous vegetables. The problem occurs when you eat large amounts of the raw vegetables. Try cooking these vegetables for around 30 minutes before eating. If you want to eat these foods, make sure to eat them in moderation. Goitrogen foods include:^{[5]XResearch source}
- Asparagus
- Broccoli
- Spinach
- Brussel sprouts
- Cauliflower
- Cabbage
- Turnips
- Kale and mustard greens
- Radishes
- Soy
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Method 2

Method 2 of 4:

Changing Your Eating Habits for Hyperthyroidism

1
Eat goitrogenic vegetables. Goitrogens are molecules that can reduce the amount of thyroid hormone you produce. Goitrogenic vegetables are cruciferous vegetables. Try to eat one to three servings of these vegetables each day. Goitrogen foods include:^{[6]XResearch source}
- Broccoli
- Cauliflower
- Cabbage
- Asparagus
- Spinach
- Brussel sprouts
- Turnips
- Kale and mustard greens
- Radishes
2
Increase omega-3 fatty acids and vitamin D. These two nutrients work together to help improve thyroid health. Increasing the amount of omega-3 fatty acids and vitamin D you eat can help your hyperthyroidism. Make sure to eat foods with these nutrients at least once daily.^{[7]XResearch source}
- Salmon is a great source of omega-3 fatty acids and vitamin D.
- Vitamin D can be found in eggs and mushrooms.
- Omega-3 fatty acids can be gotten in your diet through walnuts, olive oil, and flaxseeds.
3
Get enough calcium in your diet. Hyperthyroidism can lead to brittle bones and osteoporosis. To help with this, you need to increase your calcium intake. The easiest way to include this in your diet is through dairy.^{[8]XTrustworthy SourceMayo ClinicEducational website from one of the world's leading hospitalsGo to source}
- Try eating cheese, yogurt, and cottage cheese. Drink milk or eat more cereal.
- If you don't want to include dairy products, try getting calcium from almond milk, soy milk, or other nut milks. Some cereals are also fortified with calcium.
- Talk to your doctor about calcium supplements.
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Method 3

Method 3 of 4:

Eating Foods to Support Thyroid Function

1
Eat fruits and vegetables. Fruits and vegetables are an important part of a thyroid diet. Fruits and vegetables provide your body with important vitamins and minerals, help fight inflammation, and provide antioxidants. This helps both hypothyroidism and hyperthyroidism.^{[9]XResearch source}
- Make sure to eat goitrogenic vegetables in moderation.
- If you drink fruit juice, avoid processed, heavily sugared juices. Only drink all natural juices.
- Fruits and vegetables contain important nutrients for thyroid function, such as vitamin B6, C, E, and B2.
2
Avoid gluten. Gluten sensitivities generally are related to thyroid issues. When following the thyroid diet for either type of thyroid problem, you should avoid foods that contain gluten. Gluten is found in grains like wheat, rye, and barley.^{[10]XResearch source}
- Read the ingredients on the labels to look for gluten. Many products will say whether they contain gluten or are gluten free.
3
Limit sugar. Sugar can interfere with your hormones, which can negatively effect your thyroid. Sugar can also lead to fatigue, changes in mood, and an increase in depression. When following the thyroid diet, limit your sugar.^{[11]XResearch source}
- For hypothyroidism, sugar can lead to weight gain. For hyperthyroidism, sugar can weaken your immune system and lead to autoimmune disease.
- Try to eliminate all refined sugar from your diet. This means you should try not to eat candy, baked goods, pastries, or other sources of refined sugar.
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Method 4

Method 4 of 4:

Adopting New Eating Habits

1
Eat a protein and carbohydrate at each meal. A proper thyroid diet for hypothyroidism or hyperthyroidism should make sure you don’t have blood sugar swings throughout the day. The foods you should eat should help regulate your blood sugar. To help with this, eat protein and complex carbohydrates at each meal.^{[12]XResearch source}
- Make sure not to eat too many carbs. For a thyroid friendly diet, try to keep your carb intake low to moderate.
- Protein can help you stop losing weight if you have hyperthyroidism.
2
Eat throughout the day. Eating small meals through the day can help keep your blood sugar regulated. This is important to help keep your thyroid functioning properly. Eat healthy snacks between meals that do not contain too much sugar or carbohydrates.^{[13]XResearch source}
- Try to pair a protein, healthy fat, and carbohydrate. For example, try Greek yogurt, brazil nuts, and blueberries, or sunflower seeds, sandwich ham, and apple slices.
3
Cook with herbs and spices. Herbs and spices can help boost thyroid function and your immune system and reduce inflammation. Plus, herbs and spices can increase flavor and make your food more tasty.^{[14]XResearch source}
- Try herbs like basic, oregano, and rosemary. These all provide anti-inflammatory benefits.
- Add in spices, such as turmeric, garlic, and ginger.
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