The thyroid gland is a tiny but mighty endocrine gland located on the front of your neck. Its primary function is to control your metabolism by releasing thyroid hormone to regulate functions in the body like heart rate, digestion, and energy production.
Hypo means "under" or "less than," so hypothyroidism means your thyroid gland is making less thyroid hormone than it should, slowing down metabolic processes that control energy, weight, body temperature, and more. The result is a constellation of symptoms that can significantly impact your day-to-day life.
Thyroid hormone-replacement medications are prescribed to treat hypothyroidism, but lifestyle plays an equally important role—especially diet. Nutrition can help or hinder your thyroid function and overall health. Here are the best and worst foods to eat when you have hypothyroidism.
What is Hypothyroidism?
Hypothyroidism is the most common endocrine disorder, affecting an estimated 5 percent of the population, with another 5 percent likely undiagnosed. Women are more likely to have hypothyroidism—8 to 9 times more than men.1
The primary cause of an underactive thyroid is Hashimoto's hypothyroidism.1 Hashimoto's is an autoimmune condition, meaning the body's immune system attacks the thyroid gland instead of protecting it. This leads to inflammation and irreversible damage to the thyroid gland.
Other reasons for hypothyroidism include radiation, surgery, pregnancy, certain medications, and a diet lacking in iodine.
A lot of the symptoms of hypothyroidism can be dismissed because they can start off vague or be attributed to other health conditions, including:
- Difficulty losing weight or weight gain
- Fatigue
- Dry thinning, hair
- Constipation
- Feeling cold
- Depression
- Muscle weakness, cramps, and aches
- Dry skin
- Elevated blood cholesterol levels
- Puffy face
- Impaired memory
- Infertility and menstrual cycle changes
If you have any of these symptoms, it's worth asking your healthcare provider for a full thyroid panel, including thyroid antibodies, to rule out Hashimoto's (you can have normal thyroid hormone levels and still have Hashimoto's).
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Can Dietary Modifications Help With Hypothyroidism Symptoms?
Dietary modification can absolutely help with hypothyroidism symptoms. Nutrition is one of the first places to start when it comes to managing any chronic health condition, and sometimes food sensitivities or intolerances can address the root cause of the problem.
No single nutrient or food is the cause or cure for hypothyroidism, but a nutrient-dense diet that contains essential nutrients for thyroid health is a non-negotiable part of any hypothyroidism diet plan. Plus, diet can play a role in autoimmune conditions like Hashimoto's disease.
For example, dietary patterns that mimic a Mediterranean style—high in antioxidants from fruits, vegetables, legumes, healthy fats and oils, and fiber—are associated with lower rates of hypothyroidism. In contrast, a more western diet high in processed foods and sugar is associated with an increased risk.
Gut Health, Diet, and Hypothyroidism
There's also compelling research linking autoimmunity, nutrition, and gut health. Celiac and Hashimoto's often go hand-in-hand, and people with Hashimoto's are more likely to be diagnosed with celiac. But even non-celiac gluten sensitivity (NCGS) can trigger gut inflammation in some cases, which could contribute to Hashimoto's.
You may have heard the phrase "leaky gut" thrown around, but the actual name for leaky gut is intestinal permeability. Intestinal permeability means the spaces between the cells that line your digestive tract (called tight junctions) open up and allow particles—like bacteria, toxins, and undigested food—to "leak" out of the intestines into the bloodstream, where they can cause inflammation and eventually trigger an autoimmune response.
How does this all tie into your diet? An anti-inflammatory diet that promotes a balance of healthy bacteria keeps the gut healthy and reduces the likelihood that the gut lining becomes impaired. People with sensitivity to foods like gluten can also reduce inflammation and damage in the gut, reducing symptoms associated with Hashimoto's.
Not everyone with hypothyroidism needs to avoid gluten, but people with sensitivities may find it helpful. A healthy diet can also support weight loss. In other words, diet and nutrition are essential pieces of the puzzle regarding thyroid health.
