Hypothyroidism happens when there are not enough triiodothyronine (T3) and thyroxine (T4) in the body.

Even though changing what you eat won't bring your thyroid hormone levels back to normal, cutting back on some foods and eating more of others can help your body absorb these hormones better.

Foods to avoid

A lot of popular foods and supplements have chemicals in them that mess up the way thyroids work. In general, you should stay away from these things:

Soy

Studies show that phytoestrogens, which are found in soy and foods high in soy, may stop an enzyme that makes thyroid hormones from working. A study found that women who took soy products had a three times greater chance of getting hypothyroidism.

Iodine-rich foods

Not getting enough iodine can lead to some types of hypothyroidism. When this happens, it can help to use iodized salt or eat foods that are high in iodine.Well-Known Source. But having too much iodine can make the thyroid gland work less, which is the opposite of what you want. Before taking vitamins, talk to your doctor.

Iron and calcium supplements

Many thyroid medicines can also lose their usefulness if you take iron or calcium supplements.

High-fiber foods

A diet high in fiber is usually a good idea, but eating too much fiber right after taking thyroid medicines may make it harder for the medicines to work. You should wait two hours before eating a meal with more than 15 grams of fiber.

Certain vegetables

Broccoli, cabbage, spinach, kale, and Brussels sprouts are all cruciferous vegetables that are high in fiber. These veggies may make it harder for thyroid medications to work. Cutting back on these foods in the morning, right after taking your medicine, might help.
Thyroid medicine may not work as well if you smoke, drink, or use caffeine. Talk to your doctor about how to change or limit your intake.

Foods to eat

Foods that are high in nutrients and good for your health may also be good for your thyroid gland. Along with that, some substances and supplements may also be helpful. Some of these are:

Fruits and veggies that are high in antioxidants

Foods like blueberries, tomatoes, bell peppers, and others that are high in vitamins are good for your health and can help your thyroid gland. Whole grains and other foods high in B vitamins may also help.

Selenium

For the enzymes that make thyroid hormones to work right, they need very little selenium. Selenium-rich foods, like Brazil nuts or sunflower seeds, can be good for you.

Tyrosine

To make T3 and T4, the thyroid gland needs this amino acid. Meat, cheese, and beans are all good places to get tyrosine. It might help to take a vitamin, but talk to your doctor first.

Sample Meal Plan :

Here is a 7-day meal plan for those with hypothyroidism.

It provides a healthy amount of protein, has a low to moderate amount of carbs, and should help you maintain a healthy weight.

Make sure you take your thyroid medication at least 1–2 hours before your first meal, or as your healthcare provider has advised. Nutrients like fiber, calcium, and iron may stop your body from absorbing thyroid medication properly

Monday

• breakfast: toast with eggs
• lunch: chicken salad with 2–3 Brazil nuts
• dinner: stir-fried chicken and vegetables served with rice

Tuesday

• breakfast: oatmeal with 1/4 cup (31 grams) of berries
• lunch: grilled salmon salad
• dinner: fish baked with lemon, thyme, and black pepper served with steamed vegetables

Wednesday

• breakfast: toast with eggs
• lunch: leftovers from dinner
• dinner: shrimp skewers served with a quinoa salad

Thursday

• breakfast: overnight chia pudding — 2 tbsp (28 grams) of chia seeds, 1 cup (240 ml) of Greek yogurt, 1/2 tsp of vanilla extract, and sliced fruits of your choice. Let sit in a bowl or mason jar overnight
• lunch: leftovers from dinner
• dinner: roast lamb served with steamed vegetables

Friday

• breakfast: banana-berry smoothie
• lunch: chicken salad sandwich
• dinner: pork fajitas — sliced lean pork, bell peppers, and salsa — served in corn tortillas

Saturday

• breakfast: egg, mushroom, and zucchini frittata
• lunch: tuna and boiled egg salad
• dinner: homemade Mediterranean pizza topped with tomato paste, olives, and feta cheese

Sunday

• breakfast: omelet with various vegetables
• lunch: quinoa salad with green vegetables and nuts
• dinner: grilled steak with a side salad

Lesson Summary

Hypothyroidism occurs when there are insufficient levels of triiodothyronine (T3) and thyroxine (T4) in the body. While dietary changes won't normalize thyroid hormone levels, modifying your diet can aid in better absorption of these hormones. Foods to avoid include:

• Soy, as phytoestrogens can hinder thyroid hormone production
• Iodine-rich foods in excess, which can diminish thyroid function
• Iron and calcium supplements, as they can affect thyroid medication effectiveness
• High-fiber foods immediately post-thyroid medication intake
• Certain vegetables like broccoli, cabbage, and kale

Thyroid medication efficacy can also be impacted by smoking, alcohol consumption, and caffeine intake. Conversely, beneficial foods and supplements for thyroid health include:

• Fruits and veggies high in antioxidants such as blueberries and bell peppers
• Whole grains and B vitamin-rich foods
• Selenium-rich foods like Brazil nuts
• Tyrosine sources such as meat, cheese, and beans

A 7-day sample meal plan for individuals with hypothyroidism is provided, emphasizing adequate protein and controlled carb intake. It is vital to take thyroid medication at least 1-2 hours before the first meal. Essential nutrients like fiber, calcium, and iron can impede medication absorption.