Maintaining a healthy thyroid is vital for overall well-being. The thyroid gland plays a crucial role in regulating metabolism, energy production, and hormone balance. By including specific foods rich in essential nutrients, you can support your thyroid health. However, it’s equally important to be aware of certain foods that may negatively impact thyroid function. In this article, we will explore ten foods that can enhance thyroid health and three foods you should avoid.

10 Foods to Improve Thyroid Health:

1.Sea Vegetables:

Sea vegetables such as kelp, nori, and dulse are excellent sources of iodine, a vital mineral that supports thyroid function. Including these nutrient-dense foods in your diet can help prevent thyroid disorders caused by iodine deficiency.

2.Brazil Nuts:

Brazil nuts are rich in selenium, another essential mineral crucial for healthy thyroid function. Selenium helps to convert thyroxine (T4) into triiodothyronine (T3), the active form of thyroid hormone.

3.Wild-Caught Fish:

Fish like salmon, tuna, and mackerel are high in omega-3 fatty acids, which have been found to reduce inflammation and promote a healthy immune system. Including these fish in your diet can help reduce the risk of autoimmune thyroid diseases.


Antioxidant-rich berries, such as blueberries, strawberries, and raspberries, contain vitamins and minerals that support overall thyroid health. They help protect the thyroid gland from oxidative stress caused by free radicals.



Packed with vitamins A, B, C, and E, as well as iron and magnesium, spinach is a thyroid-friendly leafy green vegetable. These nutrients help support thyroid function and assist the conversion of T4 to T3 hormones.

(To learn more about Benefits of Spinach  please refer to this article)

6.Greek Yogurt:

Probiotic-rich Greek yogurt is beneficial for maintaining a healthy gut microbiome, which plays a role in managing thyroid health. A balanced gut microbiome may help reduce the risk of autoimmune thyroid disorders.

Greek Yogurt

7.Bone Broth:

Bone broth is a rich source of amino acids and minerals that support thyroid health. It contains collagen, gelatin, and glutamine, all of which aid in healing the gut and reducing inflammation.

8.Coconut Oil:

The medium-chain fatty acids present in coconut oil can help improve thyroid function. Coconut oil also aids in weight management, a significant factor in supporting thyroid health.

Coconut Oil


Lentils are an excellent source of plant-based protein, fiber, and essential minerals such as iron, which is important for thyroid hormone production.


Almonds are another source of selenium and other essential nutrients that support thyroid health, including vitamin E and magnesium.

Almonds:Thyroid health foods

3 Foods to Avoid for Optimal Thyroid Health:

1.Soy Products:

Soy contains compounds called goitrogens, which can interfere with thyroid hormone production. Consuming large amounts of soy-based products can disrupt thyroid function.


Gluten, found in wheat and other grains, may trigger an autoimmune response in some people. This response can lead to inflammation and negatively impact thyroid function in those with autoimmune thyroid diseases.

3.Processed and Sugary Foods:

Processed foods, high in unhealthy fats and sugars, can contribute to weight gain and inflammation. This can lead to imbalances in thyroid function and potentially exacerbate existing thyroid disorders.


Taking care of your thyroid health by incorporating nutrient-rich foods and avoiding foods that may negatively affect thyroid function is crucial. Consuming a well-balanced diet rich in iodine, selenium, and other essential nutrients can support overall thyroid health. Additionally, avoiding goitrogenic foods like soy and gluten, as well as processed and sugary foods, can help maintain optimal thyroid function. Remember to consult with a healthcare professional to determine the most appropriate diet for your specific thyroid concerns.


  1. Mayo Clinic, Hypothyroidism diet: Can certain foods increase thyroid function?
  2. Healthline, What’s the Best Diet for Hypothyroidism?