What is the best diet for optimal thyroid health?

From the Guidelines

The best diet for optimal thyroid health is one that focuses on nutrient-rich whole foods, including iodine-rich foods like seaweed, fish, dairy, and iodized salt, as well as selenium-rich foods like Brazil nuts, fish, eggs, and meat. This approach is supported by the most recent and highest quality study, which highlights the importance of iodine and selenium for thyroid function 1. Key components of a thyroid-healthy diet include:

• Iodine-rich foods to support thyroid hormone production
• Selenium-rich foods to support thyroid hormone conversion
• Zinc-rich foods like oysters, beef, chicken, and legumes to activate thyroid hormone receptors
• Whole grains, fruits, and vegetables to provide essential nutrients and fiber It is also important to limit or avoid certain foods that may interfere with thyroid function, such as:
• Excessive consumption of raw cruciferous vegetables, which contain goitrogens that can interfere with iodine uptake
• Processed foods high in sugar and refined carbohydrates, which may contribute to inflammation
• Foods high in saturated and trans fats, which may negatively impact thyroid function Additionally, staying well-hydrated and maintaining consistent meal timing can help support metabolic function and overall thyroid health 1. Overall, a balanced diet that includes a variety of whole foods and limits processed and unhealthy foods can help support optimal thyroid health.

From the Research

Best Diet for Thyroid Health

To maintain optimal thyroid health, it is essential to consume a balanced diet rich in micronutrients. The following points highlight the key aspects of a thyroid-friendly diet:

• Iodine is a crucial component of thyroid hormones, and its deficiency can lead to thyroid disorders 2, 3.
• Selenium, iron, zinc, and vitamins B12, D3, and A are also essential for thyroid function and can help reduce the risk of thyroid disease 4, 3, 5.
• A diet rich in antioxidants, such as the Mediterranean diet, can help reduce inflammation and improve thyroid function 4.
• Avoiding gluten and dairy may be beneficial for individuals with sensitivities to these substances, but there is limited evidence to support their avoidance in general 2.
• Cruciferous vegetables and soy have little proven benefit in patients with thyroid disorders, but they can be part of a balanced diet 2.

Dietary Patterns and Thyroid Health

Research has identified specific dietary patterns associated with hypothyroidism:

• The fat-processed grains-sugars-meats (FPSM) pattern and the oils-nuts-potatoes-low-fat meats (ONPL) pattern were inversely associated with hypothyroidism 6.
• The fruits-whole grains-vegetables-dairy (FWVD) pattern demonstrated no association with hypothyroidism 6.
• Nutrient deficiencies and their interactions may be linked to hypothyroidism, highlighting the importance of a balanced diet 6.

Key Nutrients for Thyroid Health

The following nutrients play a crucial role in maintaining optimal thyroid function:

• Iodine: essential for thyroid hormone synthesis 2, 3.
• Selenium: necessary for the conversion of thyroid hormones and protection of the thyroid gland from damage 4, 3, 5.
• Iron: important for thyroid hormone synthesis and metabolism 5.
• Zinc: involved in thyroid hormone synthesis and metabolism 2, 4.
• Vitamins B12, D3, and A: contribute to thyroid function and overall health 4.