Many people don't give their thyroid much thought—until problems arise. Yet this small gland plays a crucial role in managing your weight, digestion, energy, and overall wellness. While medical treatments are vital for addressing thyroid disorders, adopting certain lifestyle habits can also support better thyroid health.

Health spoke with Dr. Ashita Gupta, an integrative endocrinologist at Mount Sinai West in New York City, to gather expert advice on caring for your thyroid naturally.

Understanding the Thyroid’s Role

The thyroid is a butterfly-shaped gland located at the front of your neck. As part of the endocrine system, it produces hormones that control metabolism and influence critical body systems, including the heart, bones, digestive tract, and nervous system.

When the thyroid doesn’t function properly, it can lead to conditions such as:

  • Hyperthyroidism (overactive thyroid): symptoms include weight loss, rapid heartbeat, and anxiety.
  • Hypothyroidism (underactive thyroid): symptoms include constipation, fatigue, and weight gain.
  • Goiter, thyroid cancer, thyroid nodules, and thyroiditis are other common thyroid conditions.

Keeping your thyroid healthy is key to maintaining balance across many body functions.

Lifestyle Habits for a Stronger Thyroid

Making thoughtful changes to your diet and daily habits can help support your thyroid’s function and overall health.

Follow a Mediterranean Diet

Eating a nutrient-rich, anti-inflammatory diet is one of the best ways to support thyroid health. Dr. Gupta recommends a Mediterranean-style diet rich in:

  • Fresh fruits and vegetables
  • Beans and whole grains
  • Fatty fish like salmon and mackerel
  • Nuts, seeds, and healthy oils like extra-virgin olive oil

This diet helps reduce gut inflammation, which plays a significant role in autoimmune thyroid diseases.

Watch Out for Processed Foods

Limiting processed foods high in refined sugars, trans fats, and additives can help protect your gut and immune system. Dr. Gupta notes that inflammation triggered by processed foods may exacerbate autoimmune responses, potentially affecting thyroid health.

Be Cautious With Raw Cruciferous Vegetables

Cruciferous vegetables like kale, broccoli, and Brussels sprouts are packed with nutrients but, when eaten raw in large amounts, they may interfere with thyroid hormone production. Lightly cooking or steaming these vegetables can deactivate these effects, allowing you to enjoy their health benefits safely.

Consult Your Doctor Before Taking Supplements

While iodine is crucial for thyroid function, excess iodine can be harmful. Most people in developed countries get enough iodine from diet alone, thanks to iodized salt and fortified foods.

Instead, supplements like selenium and vitamin D may be beneficial:

  • Selenium: May reduce thyroid antibodies; one to two Brazil nuts daily provide enough selenium naturally.
  • Vitamin D: Supports immune function; supplementation may be needed if levels are low.

Always consult a healthcare provider before starting any supplements to ensure they’re appropriate for your health needs.

Consider Probiotics

A healthy gut plays an important role in regulating the immune system and thyroid function. Adding probiotics—either through supplements or foods like yogurt and kefir—can support gut health and potentially aid thyroid health.

Look for probiotics containing Saccharomyces boulardii and Lactobacillus acidophilus for optimal benefit.

Reduce Exposure to Environmental Toxins

Some chemicals, called endocrine disruptors, may negatively affect thyroid function. These include:

  • PFCs (found in non-stick cookware, water-resistant clothing, and some carpets)
  • Phthalates (found in plastics and fragranced products)
  • Bisphenol-A (BPA) (found in some canned food linings and plastics)
  • Triclosan (formerly common in antibacterial soaps)

To minimize exposure:

  • Use simple soap and water for handwashing.
  • Choose fresh or frozen foods over canned options.
  • Store food in glass or porcelain containers rather than plastic.
  • Ventilate your home regularly.
  • Avoid unnecessary fragrances and opt for essential oils.

Limiting exposure to these toxins is especially important for pregnant women, infants, and young children, as they are more vulnerable to hormonal disruptions.

A Quick Summary

Your thyroid quietly supports critical systems throughout your body. Maintaining its health involves more than just treating illness—it includes making smart dietary choices, considering supplements under medical supervision, and reducing exposure to harmful environmental chemicals.

If you experience symptoms of thyroid problems or have concerns about your thyroid health, consult a healthcare provider. They can guide you on the best preventive steps or treatments tailored to your individual needs.