Hypothyroidism diet: what to eat and what to avoid

• There’s no specific diet that can cure hypothyroidism – focus on a balanced diet rich in whole foods, protein, fibre and healthy fats.
• Nutrients including iodine, selenium and iron support healthy thyroid function, but more isn’t always better – high-dose supplements can be harmful.
• You don’t usually need to avoid foods like soy, broccoli or gluten, although some foods and supplements can affect how your thyroid medication is absorbed.
• Weight loss won’t cure hypothyroidism, but reaching a healthier weight if you’re carrying excess weight can benefit your overall health and wellbeing.
• If you take levothyroxine, timing matters – food, caffeine, iron and calcium can affect absorption, so follow your healthcare professional’s instructions.

How can diet help hypothyroidism?

There is no specific diet that can cure hypothyroidism or make an underactive thyroid start producing enough hormones again. If you have been prescribed levothyroxine, you should continue taking it as directed by your healthcare professional.

However, your diet can still play an important role in managing hypothyroidism. Eating a varied, balanced diet can help you:

• Get nutrients involved in healthy thyroid function, including iodine, selenium and iron
• Avoid nutritional deficiencies
• Manage your weight
• Support digestive health, particularly if constipation is one of your symptoms
• Reduce your risk of other health conditions

Rather than following a restrictive “thyroid diet”, aim for a balanced diet containing plenty of vegetables and fruit, wholegrain carbohydrates, protein-rich foods and healthy fats.

What is the best diet for hypothyroidism?

There isn’t one specific eating plan that everyone with hypothyroidism needs to follow. For most people, the best diet for an underactive thyroid is simply a balanced, realistic diet based around minimally processed foods.

Try to include:

• Plenty of fruit and vegetables 
• Wholegrain and higher-fibre carbohydrates
• Lean protein from foods such as fish, eggs, beans, pulses and lean meat
• Dairy products or iodine-fortified alternatives
• Healthy fats from foods such as olive oil, nuts, seeds and oily fish

Mediterranean-style eating can be a useful framework because it focuses on vegetables, fruit, wholegrains, pulses, fish and unsaturated fats rather than highly processed foods.

There is currently no conclusive evidence that everyone with hypothyroidism needs to follow a restrictive gluten-free, dairy-free or “autoimmune” diet. If you have another diagnosed condition such as coeliac disease or have been advised to avoid particular foods, your GP or dietitian can help you adapt your diet safely.

Key nutrients for hypothyroidism: what to eat

A balanced diet should provide most of the vitamins and minerals you need. However, some nutrients are particularly relevant to thyroid function, while deficiencies in nutrients such as iron, vitamin B12 and vitamin D may also contribute to symptoms such as tiredness.

Unless your healthcare professional has identified a deficiency, you shouldn’t assume that taking high-dose supplements will improve your thyroid function. Some supplements can be harmful in excessive amounts or interfere with thyroid medication.

If you eat a vegetarian or vegan diet, pay particular attention to iodine, iron, zinc and vitamin B12, as some of their richest sources are animal products. Choose iodine- and B12-fortified foods where appropriate and speak to a healthcare professional before taking supplements.

Vitamin D is slightly different because it is difficult to get enough from food alone – the NHS recommends that adults consider taking 10 micrograms of vitamin D a day during autumn and winter.

Can you eat broccoli and other goitrogenic foods?

Yes. You generally don’t need to avoid broccoli, cabbage, cauliflower, kale or other cruciferous vegetables if you have hypothyroidism.

These foods contain naturally occurring compounds called goitrogens, which can affect how the thyroid uses iodine when consumed in very large amounts. However, normal portions are unlikely to cause problems as part of a balanced diet, and cooking also reduces goitrogenic activity.

These vegetables provide fibre, vitamins and minerals, so there is usually no reason to remove them from your diet.

1-day hypothyroidism diet meal plan

There’s no single meal plan that suits everyone with hypothyroidism, but this example shows how you could combine protein, fibre, healthy fats and important micronutrients throughout the day.

Breakfast: porridge topped with berries, yoghurt and a small handful of nuts.

Lunch: wholegrain wrap with salmon, salad leaves, cucumber and yoghurt dressing, served with a piece of fruit.

Snack: apple with peanut butter, or yoghurt with berries.

Dinner: lentil and vegetable curry with brown rice and steamed broccoli.

Alternative vegetarian option: replace fish or meat with eggs, beans, lentils, tofu or another protein source. If you follow a vegan diet, choose plant milks and other products fortified with iodine and vitamin B12.

Your individual energy needs will depend on factors including your age, body size, activity levels and whether you’re trying to lose, gain or maintain weight.

Hypothyroidism diet and levothyroxine: does timing matter?

If you take levothyroxine, what you eat – and when you eat it – can affect how well your body absorbs your medication.

The NHS recommends taking levothyroxine on an empty stomach, usually 30 to 60 minutes before your first meal of the day or any drink containing caffeine, such as tea or coffee.

Some foods, medicines and supplements can also interfere with absorption. In particular, pay attention to:

• Calcium supplements
• Iron supplements
• Antacids
• Soy
• Coffee and other caffeinated drinks

NHS England advises separating levothyroxine from calcium and iron supplements by around four hours.

Consistency is important too. If you regularly eat a high-fibre diet or foods such as soy, don’t make major changes without discussing them with your doctor or pharmacist, as your levothyroxine dose may need to be monitored.

If you’re unsure when to take your medication around meals or supplements, check the patient information leaflet or speak to your pharmacist.