Hypothyroidism, or underactive thyroid, occurs when the thyroid gland does not produce enough hormones. These hormones are essential for energy, digestion, heart function, bone health, and more.

Without treatment, hypothyroidism can lead to fatigue, weight gain, sensitivity to cold, menstrual changes, and cardiovascular problems. Standard treatment involves thyroid hormone medication, but a balanced diet also plays an important role.

Although diet changes cannot cure hypothyroidism, eating foods that support thyroid health—and avoiding those that may interfere—can help relieve symptoms.

Foods To Eat If You Have Hypothyroidism

People with hypothyroidism may benefit from certain nutrients. While research results vary, these foods may support thyroid function:

Foods high in iodine
Iodine stimulates thyroid hormone production. A deficiency leads to reduced hormone levels and overwork of the thyroid, sometimes causing goiter. The recommended daily intake is 150 micrograms for adults, 220 micrograms during pregnancy, and 290 micrograms during lactation.

Good sources include iodized salt, seaweed, cod, oysters, fish, dairy products, beef liver, and eggs.

Foods high in selenium
Selenium helps protect the thyroid and may reduce harmful antibodies in autoimmune thyroid disease. While evidence is mixed, adequate intake supports thyroid health. The daily recommendation is 55–70 micrograms, depending on life stage.

Sources include Brazil nuts, tuna, sardines, shrimp, cod, pork, beef, turkey, chicken, eggs, grains, lentils, milk, yogurt, and cheese.

Foods high in vitamins B12 and D
People with hypothyroidism often have lower levels of these vitamins. They are vital for energy, nervous system function, and bone strength.

  • Vitamin B12 sources: Beef liver, seafood, turkey, nutritional yeast, eggs, dairy

  • Vitamin D sources: Cod liver oil, seafood, dairy, mushrooms

Foods high in antioxidants
Hashimoto’s disease, an autoimmune condition, is a common cause of hypothyroidism. Antioxidants help reduce inflammation.

  • Vitamin A foods: Beef liver, sweet potato, carrots, spinach, peppers, dairy, eggs

  • Vitamin C foods: Citrus fruits, kiwi, strawberries, tomatoes, cabbage, broccoli, spinach

  • Vitamin E foods: Sunflower seeds, almonds, hazelnuts, peanuts, spinach, broccoli

  • Zinc foods: Seafood, beef, turkey, lentils, oats, pumpkin seeds, dairy, nuts

Foods To Avoid

There is no universal food restriction for hypothyroidism. However, if you have food intolerances like gluten or lactose, avoiding them may reduce inflammation—especially for those with Hashimoto’s disease. Always consult a healthcare provider before making dietary changes.

How About Cruciferous Vegetables?

Cruciferous vegetables like cauliflower, broccoli, cabbage, Brussels sprouts, kale, and bok choy contain compounds called goitrogens, which may interfere with thyroid function.

Earlier research suggested they block iodine absorption, but more recent studies show little impact. For most people, moderate consumption of cruciferous vegetables does not harm thyroid health.

Meal Ideas For Hypothyroidism

Breakfast

  • Strawberry mango feta toast on whole wheat bread

  • Veggie skillet eggs with cheese and vegetables

  • Savory oatmeal with oats, cheese, tomatoes, and green onions

Lunch

  • Five-a-day salad with assorted vegetables

  • Easy bean soup with vegetables

  • Simple fish tacos with protein and omega-3s

Dinner

  • Quick lasagna rich in vitamin B12 and protein

  • Burrito bowls with rice, beans, vegetables, and lean protein

  • Two-bean chili with beef or a vegetarian alternative

A Quick Review

If you have hypothyroidism, a diet rich in whole grains, lean meats, dairy, vegetables, fruits, nuts, and seeds supports overall health.

Nutrients such as iodine, selenium, vitamin B12, vitamin D, and antioxidants may help reduce symptoms and support thyroid function.