Nourishing Your Thyroid Naturally: Nutrients, Foods, and Recipes to Support Thyroid Wellness

Mar 13, 2024 | Food & Diet, Health & Wellness, Hormone Health, Recipes, Thyroid

nourishing thyroid

Nourishing Your Thyroid Naturally: Nutrients, Foods, and Recipes to Support Thyroid Wellness

Your thyroid plays a crucial role in your overall well-being. From weight, metabolism, mood, immune function, and more, it is safe to say your thyroid can have significant impacts on your health and quality of life. It is essential to supply your thyroid with the right nutrients to keep it functioning at an optimal level. Here we will explore some key nutrients, foods, and supplements that promote optimal thyroid health and share three delicious recipes to incorporate these nutrients into your life.


Minerals for Thyroid Support:

  • Iodine: Iodine is a vital mineral required for thyroid hormone production. Seafood, sea vegetables, eggs, and strawberries, are excellent sources
  • Selenium: Selenium helps convert thyroid hormones (specifically T4 into T3) into their active form.  It also increases levels of glutathione which lowers thyroid antibodies. Incorporate selenium-rich foods like Brazil nuts into your diet. Eating just a few of these a day will help you meet your daily recommended amount!
  • Zinc: Zinc also helps support thyroid function and can be found in beef, shrimp, kidney beans, spinach, and flax seeds.
  • Iron: People who are deficient in iron can sometimes see lower thyroid hormone production. Beef, lamb, and liver are great sources of iron.
  • Magnesium: An enlarged thyroid gland is associated with magnesium deficiency. Dark leafy greens, nuts, and seeds are all great sources of magnesium. In all of my years as an FDN-P, I have yet to see someone with sufficient magnesium levels! See my resources section below for links to great magnesium products.
  • Vitamin D: Adequate vitamin D levels are essential for thyroid health. Many of us, especially if living in colder climates, are vitamin D deficient. Getting some extra sunshine or consuming vitamin D-rich foods like fatty fish, and egg yolks, can help. As can a Vitamin D lamp! See my resources section below for the link.
  • Omega-3 Fatty Acids: These healthy fats reduce inflammation and support thyroid function. Great sources of Omega-3 Fatty Acids include fatty fish like salmon, flaxseeds, and walnuts.


Supplements for Thyroid Health:

  • Ashwagandha: An adaptogenic herb that can help reduce stress, which may benefit thyroid function.
  • L-Tyrosine: An amino acid that plays a role in thyroid hormone production.
  • Selenium Supplements: If your diet lacks selenium-rich foods, consider supplementation after consulting a healthcare professional.

Please be sure to consult with your healthcare professional for guidance.


Thyroid-Nourishing Foods:

  • Gluten-Free: People with Hashimoto’s tend to benefit from gluten-free diets. Not only do food sensitivities appear when thyroid function isn’t optimal, but gluten specifically can increase inflammation and some people also find grains inflammatory:
    • My favorite Gluten Free foods:
      • Fresh fruits and vegetables
      • Organic meats
      • Nuts and seeds
  • Reduced Sugar: Sugar also increases inflammation which has been shown to provoke autoimmune-related conditions and create blood sugar and gut issues.

*Tip: Aim to stick with snacks that have less than 5 grams of sugar

  • Dairy-Free: Along with gluten and sugar, dairy can also impact inflammation and cause gut issues and food sensitivities, especially in those struggling with thyroid wellness. 
    • My favorite dairy-free foods:
      • Coconut or almond milk
      • Dairy-free yogurt like Siggi’s Plant-Based Yogurts
      • Goat or sheeps cheese, as both contain the more easily digestible A2 beta-casein , which is a big part of the reason they’re less likely to cause gastrointestinal symptoms and inflammatory responses when consumed

* *Tip: Be sure to look for coconut or almond milk brands that don’t have a lot of nasty fillers. I love MALK! Or you can make your own!

  • My top thyroid-friendly foods and ingredients:
    • Grassfed red meat
    • Organic wild-caught fish and sea vegetables: arame, dulse, kombu, nori, kelp, wakame, salmon
    • Cooked cruciferous vegetables: broccoli, cauliflower, kale, bok choy, and brussel sprouts
    • Nuts and seeds: Sunflower seeds, Brazil nuts, walnuts
    • Organic fruits
    • Anti-inflammatory spices like turmeric, cinnamon, ginger and garlic

Check out these delicious, healthy, and nourishing recipes that include lots of thyroid-healthy ingredients:


Remember that maintaining optimal thyroid health is a holistic endeavor. While these nutrients and foods can support your thyroid, it’s essential to address other lifestyle factors like stress management, sleep, movement, and mindset.

If you need help managing your Hashimotos or balancing your thyroid levels, consider working with a functional diagnostic nutrition practitioner, like SHE Talks Health! Contact us to learn more about how we help our clients regain their health by optimizing their thyroid.

Be sure to check out our Ultimate Thyroid Wellness Guide for more information on what your thyroid is, and the best ways to support your thyroid wellness journey.




More about Dr. Tanya Paynter

Tanya graduated from the University of Washington with a bachelor’s degree in cellular and molecular biology with a minor in inorganic chemistry before attending medical school at Bastyr University. She graduated in 2012 with her naturopathic medical degree and has been treating women with chronic migraines for almost a decade, having suffered from chronic headaches herself for nearly 20 years. She had a special calling to find a way to help women manage their migraines more effectively. She is the founder of migraine mastery, a 24 week online program designed to significantly reduce migraines and help women better manage their symptoms so they can move beyond just surviving and get back to doing what they love.

Download Tanya’s FREE migraine resources

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