9 Best Foods for Thyroid Health — And 5 To Avoid
Your thyroid gland may be small, but it's a powerhouse for your health. It regulates metabolism, energy levels, and overall well-being. If you're looking to support a healthy thyroid, certain foods and supplements can make a significant difference. Let's take a closer look at what you should include in your diet—and what to avoid—to keep your thyroid functioning optimally.
Best Foods for Thyroid Health
1.Brazil Nuts
Brazil nuts are a rich source of selenium, a nutrient essential for regulating thyroid hormones. A 2013 review published in Clinical Endocrinology suggests that selenium may help reduce long-term thyroid damage in conditions like Hashimoto's and Graves' disease.
Just one Brazil nut contains between 68–91 micrograms of selenium. However, it's important not to exceed the daily upper limit of 400 micrograms, as excessive selenium intake can lead to side effects such as discolored nails, garlic-like breath, hair loss, and even heart failure.
2. Berries
Antioxidant-rich foods combat cell damage and benefit thyroid health. A 2022 study in Biomedicine & Pharmacotherapy highlights the role of antioxidants in managing thyroid dysfunction.
Berries, in particular, are excellent sources of antioxidants, according to Johns Hopkins Medicine. Among them, black raspberries stand out for their high antioxidant levels, fiber content, and minimal natural sugar, making them a nutrient-packed addition to a thyroid-friendly diet.
3. Chicken and Beef
Meats are excellent sources of zinc, a mineral that supports thyroid hormone production and immune system health. A deficiency in zinc can impair thyroid function and lead to hypothyroidism, according to the National Institutes of Health (NIH).
Including lean cuts of beef or skinless chicken in your diet a few times a week can help you maintain healthy zinc levels.
4. Cruciferous Vegetables
Cruciferous vegetables—like broccoli, cauliflower, kale, and Brussels sprouts—often come under scrutiny for their glucosinolates, which can interfere with thyroid hormone production in high amounts. However, normal-sized servings are generally safe.
A 2016 study in Nutritional Reviews emphasizes that type and quantity matter. While consuming excessive amounts of raw Russian or Siberian kale or Brussels sprouts could reduce iodine uptake, regular servings of cooked cruciferous vegetables are unlikely to cause issues.
Cooking them—whether by steaming, boiling, or sautéing—reduces their goitrogenic properties, making them even safer for those mindful of thyroid health.
5.Eggs
Eggs, particularly the yolks, are rich in iodine and selenium—two nutrients that work together to support thyroid function. One large egg provides about 16% of your daily iodine needs and 20% of your selenium requirements. Opt for whole eggs rather than just egg whites to maximize these benefits.
6. Fish
Fish is an excellent source of iodine because this essential nutrient is naturally present in soil and seawater. A 2014 study in BMC Public Health noted that people living in remote, inland areas without access to the sea are at a higher risk of developing goiters due to iodine.
A 3-ounce serving of baked cod contains about 158 micrograms of iodine—enough to meet the daily requirement for most adults who aren’t pregnant or lactating. Even fish sticks offer a decent amount, with 58 micrograms of iodine per 3-ounce serving.
7. Seaweed
Seaweed is a fantastic source of iodine, but its iodine content varies widely. Some types contain anywhere from 16 mcg/g to 2,984 mcg/g. While seaweed offers great benefits, it’s important to consume it in moderation. Too much iodine can be just as problematic for your thyroid as too little, potentially leading to or worsening hypothyroidism.
To enjoy the benefits of seaweed without going overboard, Cynthia Sass, MPH, RD, and contributing nutrition editor at Health, recommends limiting consumption to one fresh seaweed salad per week, along with occasional sushi.
8. Milk
Milk and dairy products are excellent sources of iodine. A single cup of milk can provide about 59% of the daily iodine requirement for adults, according to the NIH. Additionally, milk contains vitamin D, which has been linked to improved thyroid function, particularly in individuals with autoimmune thyroid conditions like Hashimoto’s.
Opt for low-fat or non-fat dairy options if you’re watching your calorie intake.
9. Iodized Salt
Iodine was first added to table salt in the early 1920s as a public health measure to reduce the prevalence of goiters, or thyroid gland swelling. A quarter teaspoon of iodized salt contains approximately 71 micrograms of iodine, covering 47% of the recommended daily intake.
However, it’s important to note that salt also provides sodium. Over the past few decades, iodine intake in the U.S. has declined, largely due to recommendations from major health organizations to limit sodium consumption as a way to manage or prevent high blood pressure.
That said, sodium appears to affect blood pressure primarily in salt-sensitive individuals, who make up about 25% of the population.
Foods to Limit or Avoid
1.Highly Processed Foods
Foods high in added sugars, unhealthy fats, and artificial additives can promote inflammation and worsen thyroid-related symptoms. A 2021 study in the Journal of Inflammation Research links excessive consumption of processed foods to increased oxidative stress, which may impact thyroid function.
If you’re thinking of eating more salty, processed foods to increase your iodine intake, think again.
“Manufacturers aren’t required to use iodized salt in their products,” explains Mira Ilic, RD, and the NIH confirms that they "almost never" do.
The bottomline: Consuming processed foods can lead to excessive sodium intake, which raises the risk of high blood pressure and heart disease, without providing the iodine you’re aiming for.
2. Fast Food
Like processed foods, fast food chains are not required to use iodized salt in their meals. The American Thyroid Association (ATA) advises caution with restaurant foods, as it’s difficult to know whether iodized salt is used in their preparation.
A USDA analysis revealed that a fast-food hamburger patty contains just 3.3 mcg of iodine per 100 grams, compared to 8 mcg in a non-fast-food ground beef patty of the same weight.
3. Gluten
This applies specifically to individuals with celiac disease or gluten intolerance.
A 2021 review in Nutrients highlights the frequent overlap between celiac disease and autoimmune thyroid disorders like Hashimoto's thyroiditis and Graves' disease. The review also points to growing evidence of a thyroid-gut axis, suggesting that gut microbiota influence not only immune function and nutrient absorption but also thyroid health.
While a gluten-free diet’s role in directly managing thyroid disease remains unclear, those diagnosed with celiac disease must strictly adhere to a gluten-free diet to manage symptoms effectively.
Supplements for Thyroid Health
It’s important to note that no supplement can replace the nutritional benefits of a healthy, balanced diet. However, maintaining a varied and nutritious diet isn’t always easy due to busy schedules, dietary restrictions, or other factors. For this reason, supplements can serve as a helpful way to fill in nutritional gaps and support your overall health.
Root'd is packed with key nutrients like selenium, iodine, zinc, and vitamin D—essential for thyroid health and overall wellness.* Plus, our gender-specific formulas cater to the unique nutritional requirements of men, women, and pregnant individuals, ensuring you receive optimal support without the risk of over-supplementation.*
If you decide to take supplements, it’s essential to avoid excessive amounts. Over-supplementation can not only be harmful but may also interfere with thyroid function or skew the results of thyroid blood tests. Always inform your healthcare provider if you’ve been taking supplements before undergoing such tests.
As a general rule, we recommend consulting with your doctor or pharmacist to determine the right approach to supplementation for your unique needs.
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