Best and Worst Foods for Thyroid Health · Mind and Body Solutions

3d • Diet

Best and Worst Foods for Thyroid Health

If you have a thyroid condition—such as Hashimoto’s, hypothyroidism, or hyperthyroidism—certain foods can support thyroid function, while others may worsen symptoms. Although this is not a complete list, the following guide highlights a few key foods that may help support thyroid health, as well as those that can interfere with it.

Best foods for thyroid health:

✅ 1. Selenium-Rich Foods

Selenium is essential for converting T4 → T3, the active thyroid hormone. Best sources:

· Brazil nuts (1–2/day is plenty)

· Tuna, sardines

· Eggs

· Sunflower seeds

· Turkey

✅ 2. Iodine-Rich Foods

Iodine is required for the thyroid gland to make hormones—but balance is key. Best sources:

· Seaweed (kelp, nori, wakame)

· Iodized salt

· Eggs

**Note: Excess iodine can worsen Hashimoto’s in some people.

✅ 3. Zinc-Rich Foods

Zinc supports hormone production and immune function. Best sources:

· Oysters

· Beef, chicken

· Chickpeas

· Pumpkin seeds

✅ 4. Anti-Inflammatory Foods

Great for autoimmune thyroid issues (Hashimoto’s). Best sources:

· Fatty fish (salmon, mackerel, sardines)

· Extra-virgin olive oil

· Turmeric, ginger

· Leafy greens

· Berries

✅ 5. High-Fiber Foods

Supports digestion and helps regulate metabolism. Best sources:

· Oats, quinoa

· Beans, lentils

· Veggies and fruits of all kinds

✅ 6. Probiotic Foods

Gut health strongly influences thyroid function. Best sources:

· Yogurt (with live cultures)

· Kefir

· Sauerkraut

· Kimchi

⚠️ Worst Foods for Thyroid Health

❌ 1. Excess Goitrogenic Foods (Raw Cruciferous Veggies)

These foods can interfere with iodine uptake when eaten raw in large amounts. Examples:

· Raw broccoli

· Raw cauliflower

· Raw kale, cabbage

**GOOD NEWS: Cooking reduces goitrogens by ~70–80%, so cooked versions are totally fine for most people.

❌ 2. Gluten (for Hashimoto’s or suspected sensitivity)

Gluten can increase inflammation and antibody activity in many people with autoimmune thyroid disease. Some notice improved energy, digestion, and antibody reduction after reducing or eliminating gluten.

❌ 3. Highly Processed Foods

Inflammation + metabolic issues = harder thyroid control. Avoid:

· Fast food

· Sugary snacks

· Processed meats

· Packaged baked goods

· Seed-oil heavy fried foods

❌ 4. Excessive Soy

Soy may inhibit thyroid hormone absorption when eaten in excess, especially if iodine is low.

· Tofu

· Edamame

· Soy milk