Thyroid issues can impact your weight, digestion, and energy levels. Yet, many people don’t think about their thyroid unless symptoms begin to appear.

While medical treatments are available for thyroid disorders, certain lifestyle changes—especially regarding diet—can also support thyroid health.

What Is the Thyroid and What Does It Do?

The thyroid is a small, butterfly-shaped gland located in the neck. It is part of the endocrine system and is responsible for producing hormones that help regulate metabolism.

This gland also plays a role in supporting the functions of several organ systems, including the heart, bones, gastrointestinal tract, and both the central and autonomic nervous systems.

When the thyroid isn’t working properly, several health issues can arise. An overactive thyroid (hyperthyroidism) may lead to rapid weight loss, a fast heart rate, and anxiety. In contrast, an underactive thyroid (hypothyroidism) can cause constipation, fatigue, and weight gain.

Other thyroid-related conditions include thyroid enlargement (goiter), thyroid cancer, nodules, and inflammation (thyroiditis). For these reasons, maintaining thyroid health is essential.

How to Support a Healthy Thyroid

Simple lifestyle and dietary changes can make a big difference in promoting thyroid wellness.

Follow a Mediterranean Diet

Eating a balanced, whole-food-based diet is one of the best ways to keep your thyroid healthy.

A large portion of our immune system is located in the gut, specifically in the gut-associated lymphoid tissue (GALT). Inflammation in the intestinal lining can trigger immune responses that may be linked to thyroid issues.

A Mediterranean diet is recommended to help reduce inflammation. This diet emphasizes:

  • Fruits and vegetables

  • Beans and legumes

  • Whole grains

  • Fish and seafood

  • Nuts and seeds

  • Healthy fats such as olive oil, canola oil, sunflower oil, and avocado

Aim for several servings of vegetables and fruits daily, along with lean protein and fatty fish like salmon or mackerel.

Limit Certain Foods

While incorporating nutritious foods, it’s also wise to limit processed foods that are high in sugar, preservatives, and artificial ingredients.

Processed foods can increase inflammation, which in turn may affect autoimmune responses throughout the body—including the thyroid.

Be cautious with raw cruciferous vegetables such as cabbage, kale, cauliflower, and Brussels sprouts. Though rich in nutrients, these vegetables contain goitrogens, compounds that may interfere with thyroid hormone production if eaten raw in large quantities.

Fortunately, cooking or steaming these vegetables helps deactivate goitrogens, making them safe and beneficial to include in your diet.

Consider Supplements (But Consult a Healthcare Provider First)

Iodine is essential for thyroid hormone production. While iodine deficiency can cause thyroid enlargement or hypothyroidism, it’s quite rare in developed countries due to iodized salt and iodine-rich foods like dairy and bread.

Taking iodine supplements unnecessarily can actually cause thyroid problems in some people. Therefore, it’s best to avoid iodine supplementation unless advised by a healthcare professional.

Other nutrients, such as selenium and vitamin D, may support thyroid health. Selenium has been shown to reduce anti-thyroid antibodies, and vitamin D may help strengthen immune function. Eating one or two Brazil nuts per day can provide enough selenium, and a healthcare provider can guide you on vitamin D supplementation if needed.

Probiotics are also helpful for gut and immune health, which can indirectly support the thyroid. Look for probiotic supplements with active cultures like Saccharomyces boulardii and Lactobacillus acidophilus, or consume natural sources such as yogurt and kefir.

Always remember that supplements are not regulated as strictly as medications. Effects can vary based on your individual health, dosage, and any other medications you're taking, so speak with your doctor before starting any new supplement.

Avoid Exposure to Harmful Environmental Toxins

Certain environmental chemicals—known as endocrine disruptors—can interfere with your body’s hormone systems, including the thyroid.

Examples include perfluorinated chemicals (PFCs), which are found in items like:

  • Some carpets

  • Waterproof clothing

  • Firefighting foams

  • Non-stick cookware

  • Treated leather products

Other potentially harmful substances include phthalates (in soft plastics and fragranced products), bisphenol-A (in some plastics and canned food linings), and triclosan (found in antibacterial soaps).

To reduce your exposure, avoid products with synthetic fragrances, skip antibacterial soaps in favor of regular soap and water, and store food in glass or porcelain instead of plastic. Opt for fresh or frozen foods over canned when possible, and keep your home well-ventilated.

These precautions are especially important for pregnant individuals and young children, who may be more sensitive to these environmental chemicals.

A Quick Review

Your thyroid plays a crucial role in regulating key functions throughout your body. If it isn’t working properly, you may experience a variety of health issues.

Beyond medical treatments, you can support thyroid health through diet, supplements (when appropriate), and by minimizing exposure to environmental toxins. Always consult with a healthcare provider if you suspect you have a thyroid condition or before starting any new health regimen.