how to balance thyroid hormones

Mariah Brown

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Mariah Brown

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Welcome! Are you looking for information on how to balance thyroid hormones? You’ve come to the right place. As someone who has personally dealt with thyroid issues and successfully managed them through diet, I understand the importance of finding the right information to take control of your health.

If you’re struggling with hypothyroidism, you may have experienced symptoms such as fatigue, weight gain, hair loss, and difficulty concentrating. The good news is that certain diets can help manage these symptoms and promote better thyroid function. In this article, we’ll explore the best diet for hypothyroidism, including foods to eat and foods to avoid, and provide you with a sample meal plan to get you started.

how to balance thyroid hormones

What is Hypothyroidism?

Before we dive into the best diet for hypothyroidism, let’s first understand what hypothyroidism is. Hypothyroidism is a condition where the thyroid gland fails to produce enough thyroid hormones, leading to a slowdown in the body’s metabolism. This can result in a range of symptoms and health issues.

Common causes of hypothyroidism include an autoimmune condition called Hashimoto’s thyroiditis, certain medications, iodine deficiency, radiation therapy, and surgery that removes part or all of the thyroid gland. Hypothyroidism is most commonly seen in women, particularly those over the age of 60.

Can Certain Diets Help People with Hypothyroidism?

The short answer is yes, certain diets can have a positive impact on individuals with hypothyroidism. By incorporating specific nutrients and avoiding certain foods, you can support optimal thyroid function and alleviate some of the symptoms associated with hypothyroidism.


Iodine is a crucial nutrient for the production of thyroid hormones. Including iodine-rich foods in your diet can help ensure that your thyroid has an adequate supply of this essential mineral. Good sources of iodine include seaweed, seafood (such as fish and shrimp), dairy products, and eggs.

Note: While iodine is important for thyroid health, it’s crucial to avoid excessive iodine intake, as it may worsen thyroid function in some individuals. Consult with your healthcare provider to determine the right amount of iodine for your needs.


Selenium is another mineral that plays a vital role in thyroid health. It helps the body convert thyroid hormones into their active form and protects the thyroid gland from damage caused by oxidative stress. Brazil nuts, seafood (such as tuna and sardines), eggs, and legumes are excellent sources of selenium.


Zinc is involved in the production and regulation of thyroid hormones. It also supports the immune system, which is often compromised in individuals with hypothyroidism. Foods rich in zinc include oysters, beef, lamb, pumpkin seeds, and chickpeas.

Other Important Nutrients

In addition to iodine, selenium, and zinc, there are a few other nutrients that are important for thyroid health. These include vitamin D, vitamin A, omega-3 fatty acids, and B vitamins. Foods such as fatty fish, liver, eggs, nuts, seeds, and leafy greens can help you meet your daily requirements of these nutrients.

Foods to Limit and Avoid

While certain foods are beneficial for individuals with hypothyroidism, there are also foods that should be limited or avoided. These include:

Gluten and Ultra-Processed Foods

Gluten is a protein found in grains like wheat, barley, and rye. Some individuals with hypothyroidism may have a sensitivity to gluten, which can exacerbate symptoms and interfere with thyroid function. Ultra-processed foods, such as fast food, packaged snacks, and sugary drinks, should also be limited, as they tend to be low in nutrients and high in unhealthy fats and additives.


Goitrogens are compounds found in certain foods that can interfere with thyroid function by blocking the uptake of iodine. While it’s important not to completely eliminate these foods from your diet, it’s recommended to consume them in moderation. Examples of goitrogenic foods include cruciferous vegetables (such as broccoli, cabbage, and kale), soy-based products, millet, and certain fruits (such as strawberries and peaches).

Diet and Thyroid Medication

If you’re taking medication for hypothyroidism, it’s essential to be mindful of how your diet can affect its absorption and efficacy. Some medications, such as levothyroxine, should be taken on an empty stomach, at least 30 minutes before eating. Certain foods and supplements, including calcium-rich foods, iron supplements, and high-fiber foods, can interfere with the absorption of thyroid medication. Talk to your healthcare provider about the best way to take your medication and any dietary considerations you should be aware of.

Foods to Eat

Now that we’ve covered the foods to limit or avoid, let’s focus on the foods that are beneficial for individuals with hypothyroidism. Incorporating these foods into your diet can help support optimal thyroid function:

– Lean proteins: Chicken, turkey, fish, tofu, and legumes
– Healthy fats: Avocado, nuts, seeds, olive oil, and fatty fish
– Whole grains: Quinoa, brown rice, and oats
– Fruits and vegetables: Berries, citrus fruits, leafy greens, and colorful vegetables
– Dairy or dairy alternatives: Yogurt, cheese, almond milk, and fortified plant-based milk

By including a variety of these nutrient-dense foods in your diet, you can support thyroid health and overall well-being.

Sample Meal Plan

If you’re unsure where to start, here’s a sample meal plan for individuals with hypothyroidism:


– Breakfast: Veggie omelet with spinach, bell peppers, and mushrooms
– Snack: Greek yogurt with mixed berries
– Lunch: Grilled chicken salad with mixed greens, cherry tomatoes, cucumber, and olive oil dressing
– Snack: Carrot sticks with hummus
– Dinner: Baked salmon with roasted Brussels sprouts and quinoa


– Breakfast: Overnight oats with chia seeds, almond milk, and sliced banana
– Snack: Handful of mixed nuts
– Lunch: Quinoa and black bean bowl with roasted sweet potatoes and a lime-cilantro dressing
– Snack: Apple slices with almond butter
– Dinner: Grilled shrimp skewers with grilled zucchini and a side of brown rice


– Breakfast: Smoothie made with spinach, banana, almond milk, and a scoop of protein powder
– Snack: Celery sticks with peanut butter
– Lunch: Lentil soup with a side salad of mixed greens and lemon-tahini dressing
– Snack: Hard-boiled eggs
– Dinner: Baked chicken breast with steamed broccoli and quinoa


РBreakfast: Scrambled eggs with saut̩ed kale and cherry tomatoes
– Snack: Orange slices
– Lunch: Salmon salad wrap with whole grain tortilla and mixed greens
– Snack: Edamame
– Dinner: Turkey meatballs with zucchini noodles and marinara sauce


– Breakfast: Greek yogurt with sliced peaches and a sprinkle of granola
– Snack: Hummus with whole grain crackers
– Lunch: Quinoa salad with roasted vegetables and feta cheese
– Snack: Cherry tomatoes with mozzarella cheese
– Dinner: Baked cod with roasted asparagus and quinoa


– Breakfast: Vegetable frittata with a side of whole grain toast
– Snack: Trail mix with dried fruits and nuts
– Lunch: Grilled chicken wrap with mixed greens, bell peppers, and a drizzle of balsamic glaze
– Snack: Cottage cheese with pineapple chunks
– Dinner: Stir-fried tofu with mixed vegetables and brown rice


– Breakfast: Whole grain pancakes topped with mixed berries and a dollop of Greek yogurt
– Snack: Sliced cucumbers with tzatziki sauce
– Lunch: Chickpea salad with cherry tomatoes, cucumber, and a lemon-herb dressing
– Snack: Banana slices with almond butter
– Dinner: Baked salmon with roasted sweet potatoes and steamed broccoli

The Bottom Line

By following a healthy and balanced diet that includes the right nutrients and avoids foods that can interfere with thyroid function, you can support optimal thyroid health and manage the symptoms of hypothyroidism. Remember to consult with your healthcare provider for personalized advice and guidance. Take charge of your health and enjoy the benefits of a well-nourished body!

FAQs (Frequently Asked Questions)

Q: Can diet alone balance thyroid hormones?

A: While diet plays an important role in supporting thyroid health, it may not be the sole solution for balancing thyroid hormones. It’s essential to work with your healthcare provider to develop a comprehensive treatment plan that may include medication, lifestyle changes, and regular monitoring of thyroid function.

Q: Are there any specific exercises beneficial for individuals with hypothyroidism?

A: Exercise is beneficial for overall health and can also support thyroid function. Engaging in regular aerobic exercise, such as walking, jogging, or swimming, can help boost metabolism and improve energy levels. Strength training exercises can also help build muscle, which can aid in weight management.

Q: Can stress affect thyroid function?

A: Yes, stress can have an impact on thyroid function. Chronic stress can increase inflammation and interfere with the body’s hormonal balance, including thyroid hormones. It’s important to manage stress through activities such as meditation, yoga, deep breathing exercises, and engaging in hobbies or activities that bring joy.

Q: Can I drink coffee if I have hypothyroidism?

A: Moderate consumption of coffee is generally fine for individuals with hypothyroidism. However, some evidence suggests that excessive coffee consumption may interfere with thyroid hormone absorption. It’s best to consult with your healthcare provider to determine what’s appropriate for you.

Q: Are there any natural supplements that can support thyroid health?

A: Certain natural supplements, such as ashwagandha, guggul, and bladderwrack, have been traditionally used to support thyroid health. However, it’s important to consult with a healthcare professional before starting any new supplements, as they may interact with medications or have potential side effects.


Managing hypothyroidism and balancing thyroid hormones can be achieved through dietary interventions. By following a diet rich in iodine, selenium, zinc, and other key nutrients, while limiting foods that may interfere with thyroid function, you can support optimal thyroid health and alleviate symptoms. Remember, it’s always important to work with your healthcare provider for personalized advice and guidance. Take the first step towards better thyroid health today!


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