While food alone can’t cure hypothyroidism, the right ingredients may support your thyroid and help you feel better day to day.
Nutrients like iodine, selenium, zinc, and healthy fats play key roles in hormone production and energy. Including thyroid-friendly foods in your meals can make a real difference in how you feel.
This list shares 20 nourishing options that are gentle, delicious, and full of the nutrients your body needs.
1. Seaweed
Rich in natural iodine, seaweed supports the thyroid’s hormone-making process in just a small serving. Its deep ocean flavor adds a savory twist to meals while delivering important minerals like calcium and iron.
Enjoy it chopped into soups, layered into sushi, or sprinkled on rice. Just be careful with portions, since too much iodine can actually disrupt thyroid balance.
2. Brazil Nuts
Just one or two Brazil nuts can meet your daily selenium needs, thanks to their dense mineral content. Selenium protects the thyroid from damage and supports hormone production.
Crack them as a snack or chop them over yogurt or oatmeal. Their buttery richness makes them feel like a treat while working behind the scenes to support thyroid health.
3. Eggs
The yolk of an egg is packed with selenium, iodine, and healthy fats—essential for energy and hormone production. The whites offer protein to help keep you full and maintain muscle.
Soft-boil them, scramble with herbs, or bake into casseroles. They’re versatile, satisfying, and loaded with thyroid-supporting nutrients.
4. Fatty Fish (Like Salmon)
Salmon and other fatty fish like mackerel and herring deliver selenium, iodine, and heart-healthy omega-3s. These anti-inflammatory fats may help soothe autoimmune issues tied to thyroid problems.
Grill or roast your fillets with lemon and herbs, or flake them cold into salads. Fatty fish makes for a flavorful, nourishing meal that supports both the thyroid and the brain.
5. Greek Yogurt
Thick and tangy, Greek yogurt delivers a hefty dose of iodine along with gut-friendly probiotics. Its high protein content helps maintain energy and blood sugar levels.
Choose plain, unsweetened versions and add fruit or honey at home. It’s easy to enjoy for breakfast, a snack, or a light dessert with real benefits.
6. Spinach
Packed with magnesium, iron, and vitamin A, spinach helps support the thyroid’s day-to-day functions. These nutrients also combat fatigue, which is common with low thyroid function.
Sauté it with garlic, stir it into eggs, or blend it into smoothies. Its mild flavor pairs with almost anything and offers a gentle nutrient boost.
7. Pumpkin Seeds
Pumpkin seeds are an excellent source of zinc, a mineral that helps the body process thyroid hormones efficiently. They’re also high in protein and healthy fats for lasting energy.
Toss them onto salads or oatmeal, blend them into dips, or enjoy by the handful. Their crunch adds texture while delivering a solid nutritional punch.
8. Sardines
Sardines provide an impressive mix of iodine, selenium, calcium, and omega-3s in one tiny package. These little fish may be small, but they pack big benefits for the thyroid.
Layer them on toast, mix into pasta, or crumble over salad. Their bold flavor and shelf stability make them both tasty and convenient.
9. Berries
Bright and antioxidant-rich, berries like blueberries and strawberries may help reduce oxidative stress in the thyroid. They’re also high in fiber, which supports healthy digestion.
Add them to smoothies, stir into yogurt, or snack on them fresh. Their natural sweetness and vibrant color make healthy eating feel joyful.
10. Chicken Breast
Lean and protein-rich, chicken breast supplies zinc and amino acids that support hormone balance and muscle maintenance. It’s easy to digest and fits into almost any meal.
Roast, grill, or stir-fry it with vegetables and herbs. Keep a batch cooked and sliced in the fridge for quick meals that nourish and satisfy.
11. Brown Rice
Complex carbs like brown rice support steady energy levels and may reduce blood sugar crashes that often worsen fatigue. It also contains magnesium, which is important for thyroid health.
Serve it warm with stews, toss it in grain bowls, or use it in veggie-packed stir-fries. It’s a wholesome staple that offers gentle support.
12. Lentils
They are full of iron and plant-based protein, making them great for energy and muscle support. Their fiber also helps digestion and keeps blood sugar steady.
Cook into soups, stews, or grain salads for a satisfying meal. They’re affordable, easy to cook, and carry spices beautifully.
13. Oats
Oats offer zinc, selenium, and fiber—nutrients that help with hormone regulation and digestion. Their slow-burning carbs provide lasting energy without a crash.
Make a bowl of oatmeal with fruit and seeds, or bake into muffins and bars. They’re a grounding, everyday food with steady benefits.
14. Avocados
Avocados are rich in healthy fats and potassium, which support hormone production and help combat fatigue. Their fiber aids digestion and keeps you satisfied.
Mash on toast, blend into smoothies, or add to salads and wraps. Their creamy texture and mild flavor make them endlessly adaptable.
15. Sunflower Seeds
Sunflower seeds are packed with selenium and vitamin E, both known to help protect and support the thyroid. They also add healthy fat and crunch.
Sprinkle on roasted veggies, mix into granola, or enjoy by the handful. They’re an easy way to sneak nutrients into your snacks.
16. Fortified Milk
Many types of milk are fortified with vitamin D, a nutrient that may help regulate immune responses tied to thyroid health. You also get calcium and protein in every glass.
Pour over cereal, blend into smoothies, or drink it chilled. Look for options labeled “fortified” to ensure you’re getting the added boost.
17. Sweet Potatoes
Sweet potatoes are rich in vitamin A, which helps convert thyroid hormones into their active form. Their natural sweetness pairs well with savory or spicy dishes.
Roast them in chunks, mash with herbs, or bake whole for a cozy side. Their bright color signals powerful nutrition for everyday energy.
18. Apples
They contain pectin, a type of fiber that may help clear toxins from the body. Their antioxidants support general immune health and wellness.
Enjoy them fresh with nut butter, sliced into salads, or baked with cinnamon. Crisp, sweet, and endlessly snackable, they offer a gentle daily boost.
19. Turmeric
Turmeric contains curcumin, a natural anti-inflammatory compound that may ease autoimmune symptoms connected to thyroid disorders. Its golden color signals healing potential.
Add to soups, teas, or roasted vegetables for a flavorful kick. Combine with black pepper to help your body absorb more of the benefits.
20. Olive Oil
Olive oil offers healthy monounsaturated fats and antioxidants that support hormone balance and reduce inflammation. It’s gentle on digestion and rich in flavor.
Drizzle over greens, roasted vegetables, or whole grains. Use extra virgin olive oil raw or at low heat to preserve its healthful properties.