Best Hypothyroid Diet Changes to Reverse Symptoms Like Hair Loss, Fatigue + More
Plus, experts reveal what foods you might want to avoid
If you’re one of the 17 percent of women in the United States with hypothyroidism, you’ve likely wondered if specific dietary changes could help improve your thyroid function. While there’s no one-size-fits-all hypothyroid diet, there are certain dietary habits that people with an underactive thyroid may want to try out—and foods to avoid with hypothyroid as well.
Hypothyroidism occurs when the thyroid gland becomes underactive, and it’s becoming increasingly common. If left unmanaged, a sluggish thyroid can trigger everything from fatigue to hair loss to joint and muscle pain. The biggest cause of hypothyroidism is an autoimmune disorder called Hashimoto’s thyroiditis, says Sarah Fishman, MD, PhD, an endocrinologist specializing in diabetes, thyroid disorders and weight loss at Premiere Endocrine in New York City.
In this condition, the body’s immune system attacks the thyroid, preventing it from being able to produce the hormones responsible for regulating metabolism, cardiovascular function, body temperature, mental function, brain development, reproductive health and more. But other factors can also affect thyroid function, including certain medications, thyroid surgery or removal and iodine deficiencies.
Woman's World Answers
How is hypothyroidism treated?
In most cases, hypothyroidism should be treated with synthetic thyroid hormone, which is typically taken daily by mouth in order to replace the hormones the thyroid is unable to produce itself. It may take a little time to find the best dose for you, and your thyroid condition will continue to be monitored throughout your life. But once treated, people with hypothyroidism should be able to live very normal and relatively symptom-free lives.
Hypothyroid diet: 5 ways to boost a sluggish thyroid
Aside from any medication your doctor may prescribe, certain dietary changes might help people with hypothyroidism manage their symptoms—especially if they have Hashimoto’s. Here, simple dietary tweaks that can make a big difference:
Add foods high in zinc to your plate
Foods such as beans, nuts, whole grains, seafood, poultry and red meat all contain zinc, a nutrient that helps convert thyroid hormone T4 into T3, its more active form, says Bojana Jankovic Weatherly, MD, (aka Dr. Bojana) who is double board-certified in internal and integrative medicine and is the founder and CEO of Bojana MD, a boutique medical practice in New York City.
Women should aim to get 8 mg of zinc a day as part of a balanced diet. One ounce of roasted pumpkin seeds contains about 2.2 mg; one ounce of cashews contains 1.6 mg, ½ cup of quinoa or a slice of bread each contain 1 mg, and ½ cup of cooked chickpeas or one ounce of cheddar cheese each contains about 1.2 mg.
Snack on selenium-rich fare
Selenium also promotes the production and conversion of thyroid hormones, plus it tampers down the inflammation that can be created by thyroid hormone production, Dr. Bojana says. Eating just one Brazil nut per day can help you meet your selenium needs, which is 55 mcg a day for women—each nut contains up to 91 mcg of the nutrient. To avoid overdoing it (and prevent a selenium overdose), eat no more than three to four Brazil nuts a day.
Other ways to get your selenium fix: Three ounces of yellowfin tuna contains 92 mcg, one cup of cottage cheese contains 20 mcg, one hard-boiled egg contains 15 mcg and a cup of canned baked beans, a cup of regular oatmeal and a ½ cup of portabella mushrooms each contain 13 mcg.
Meet your iron needs
People with iron deficiency anemia tend to suffer from cold intolerance, and at least one small study suggests that this is because iron shortfalls lead to thyroid hormone drops, Dr. Bojana says. If you suspect you have an actual deficiency in iron, it’s best to talk to your doctor about how to safely supplement.
But everyone should aim to get enough iron (8 mg a day for women over age 50; 18 mg a day for women ages 19 to 50) via dietary sources. Fortified breakfast cereals contain 18 mg a serving, white beans contain 8 mg a cup, and lentils, spinach and tofu all contain about 3 mg per ½ cup.
Hit the iodine sweet spot
Too little iodine can cause thyroid dysfunction, but too much can also lead to problems, including an overactive thyroid, worsening hypothyroidism and autoimmune thyroiditis, Dr. Bojana says. People need 150 mcg of iodine per day, which is easily achieved via about ½ tsp of iodized salt, one of the most common sources of iodine. If you’re on a severely salt-restricted diet, talk to your doctor, as you may need to get iodine from an alternate source. (Learn more about iodine deficiencies here.)
But if you tend to eat a lot of iodine-rich foods, including seaweed (2 Tbs. of nori contains 116 mcg) or very high amounts of kale (which contains about 5 mcg per cup), you may want to ask your physician about whether you’re at risk of an overload.
Make sure you’re eating enough calories
Restricting your calorie intake can lead to an 11 percent reduction in thyroid hormone, per a study in the journal Rejuvenation Research—which is a problem for those with an underactive thyroid. Since about half of people with low thyroid gain weight, it makes sense that they may try to cut calories to drop pounds.
But it’s best to talk to your doctor before adopting a diet to make sure it’s the best choice for you and your thyroid health. Worth noting: The same study found that people who lost weight via exercise programs didn’t experience the same drop in thyroid hormone.
Foods to avoid with hypothyroidism
For people with autoimmune hypothyroidism in particular, adopting a dairy- and gluten-free diet and avoiding processed foods can sometimes help increase your body’s production of thyroid hormone. In some cases, it allows patients to need less or no medication at all, says Dr. Fishman.
“In susceptible individuals, gluten [and sometimes dairy] can trigger the immune system,” she explains. “Adopting an anti-inflammatory diet in general can help reduce the autoimmunity and reduce the attack on the thyroid, so the thyroid is then able to keep up with thyroid hormone production.”
That said, not everyone will benefit from cutting gluten, dairy and processed foods. What’s more, these diets tend to be very restrictive, so it’s important to balance the benefits they offer with your ability to adhere to them.
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