8 Best Foods for Your Thyroid, From a Metabolic Health Expert

8 best foods for your thyroid, according to a metabolic health expert

Seaweed (also known as nori)

Few thyroid foods rival seaweed for its iodine content. “Seaweed is an excellent source of iodine, which allows the thyroid to produce the hormones T4 and T3,” says Steele. Those hormones help regulate metabolism and energy, and even influence heart and digestive function.

Steele recommends wrapping seaweed around homemade sushi hand rolls or crisping it in the oven with a touch of salt for a mineral-rich, crunchy snack.

Brazil nuts

“Brazil nuts are famously rich in selenium,” explains Steele. Selenium is a mineral that helps the thyroid produce and activate its hormones—but it also works as a powerful antioxidant, protecting the gland from oxidative stress that can disrupt hormone balance. According to the National Institutes of Health (NIH), low amounts of selenium in women in particular have been connected to an increased likelihood of thyroid disease.

Just one or two Brazil nuts a day are enough to meet most adults’ selenium needs while also supporting immune and thyroid function.

Seeds

A small handful of pumpkin, chia, or sunflower seeds delivers a mix of nutrients like zinc and selenium that complement thyroid health. “Interestingly, low zinc levels can downregulate the thyroid’s role in immune function, making us more susceptible to colds and flus,” explains Steele.

A 2023 study published in the journal Frontiers in Endocrinology supports that finding, linking adequate zinc intake to healthy thyroid hormone activity and immune balance. According to the Mayo Clinic, women ages 19 and older who are not pregnant should aim for about eight milligrams (mg) of zinc per day, while men should get around 11 milligrams.

Beef

Lean cuts of beef bring more than just protein to the table—they’re a valuable source of iron, which helps the thyroid use iodine to create hormones. Without sufficient iron, hormone production can slow, leading to fatigue and sluggish metabolism.

Steele says incorporating lean beef once or twice a week can help replenish iron stores naturally while providing additional nutrients like zinc and B vitamins. The Mayo Clinic lists top sirloin steak, chuck shoulder and arm roasts, top loin steak, and round tip roast and steak among some of the leanest cuts of beef.

Lentils and beans

Another underrated thyroid food duo? Lentils and beans. “These plant-based staples contain meaningful amounts of zinc” along with plant protein and fiber that help keep metabolism steady and energy levels balanced, says Steele.

Beans are also well-known longevity foods, regularly featured in the world’s healthiest diets. Most adults benefit from about one half to one cup of cooked beans or lentils a few times per week, which can easily be added to soups, salads, or grain bowls.

Eggs

Steele says eggs are “true multitaskers”—meaning they deliver a wide range of nutrients that support everything from metabolism to muscle repair. “When it comes to thyroid health, they deliver both iodine and selenium in one nutrient-dense package,” she says. Most of those nutrients are found in the yolk, making whole eggs a good choice.

Try adding them to veggie-packed breakfast scrambles, baking them into a hearty frittata, or topping avocado toast with a perfectly poached egg.

Sardines

Long perceived as a less desirable fish, sardines have recently experienced a positive PR shift thanks to the rise of trends like “tinned fish meals” on social media.

“Sardines are finally getting the spotlight they deserve,” says Steele. These small fish are packed with “protein, omega-3s, calcium, and, importantly, iodine and selenium.” Their balance of healthy fats and minerals helps reduce inflammation and promote hormone balance.

Sample sardines mashed on whole grain crackers, tossed into salads, or blended into a light pasta dish.

Nuts

Nuts such as cashews and almonds are among the easiest thyroid-supportive foods to work into your day—there’s no prep or refrigeration required. Since they “contain healthy amounts of zinc,” says Steele, they’re a smart snack that supports steady energy between meals.

Aim for about a small handful, or roughly one ounce (one-fourth cup), per day to strike the right balance of nutrients without overdoing calories. Enjoy them plain, sprinkled over yogurt or salads, or paired with fruit.

Foods and more that can disrupt thyroid balance

“For those with a known thyroid condition, avoiding foods and exposures that interfere with hormone signaling or promote inflammation can be beneficial,” notes Steele. Many people may find symptom relief by reducing or avoiding:

• Gluten: Research published in Frontiers in Endocrinology in 2023 found that eliminating gluten may have a positive effect on thyroid function and inflammation—particularly in people with Hashimoto’s thyroiditis or gluten-related sensitivities.
• Ultra-processed foods: These include packaged snacks, fast food, and frozen meals that often contain preservatives, refined oils, and additives. Such foods can contribute to inflammation and make it harder to maintain stable hormone levels.
• Excess sugar: Sweetened beverages, desserts, and refined carbohydrates can cause spikes in blood sugar and insulin, which may stress the thyroid and other hormone systems over time.
• Alcohol: Drinking too much can disrupt thyroid hormone metabolism and place additional stress on the liver, where hormones are converted into their active forms.

“It can also help to be mindful of environmental endocrine disruptors such as phthalates, PFAS, and excess fluoride, which can interfere with thyroid signaling,” adds Steele. Choosing cleaner personal care products, filtered water, and minimal-plastic packaging can help reduce exposure.

Lifestyle habits that support thyroid health

If you’re looking for additional ways to support your thyroid, Steele recommends focusing on a few key daily habits that promote overall hormone balance:

• Protect your sleep: Prioritize consistent, quality rest to help your body regulate hormone production and repair at night.
• Eat a glucose-friendly, whole-food diet: Build meals around nutrient-dense, minimally processed foods that stabilize blood sugar and reduce inflammation.
• Move with intention each day: Regular physical activity—whether it’s walking, yoga, or strength training—supports energy balance and healthy thyroid signaling.
• Cultivate community and manage stress: Staying socially connected, practicing stress-reducing habits such as meditation or journaling, and spending time outdoors can all help calm the nervous system, balance stress hormones, and support thyroid function.

By focusing on nutrient-dense foods, steering clear of potential thyroid disruptors when possible, and embracing healthy daily habits, you can help keep your thyroid—and your whole body—functioning at its best.

For daily wellness updates, subscribe to The Healthy by Reader’s Digest newsletter and follow The Healthy on Facebook and Instagram. Keep reading:

• This Moody Symptom Could Indicate a Thyroid Problem, Finds New Study
• Should You Get Your Thyroid Hormone Levels Checked?
• Here’s How to Tell If You Have a Hidden Thyroid Problem
• “Here’s How I Knew I Had Thyroid Cancer”: One Patient’s Story When Emotional & Hormonal Symptoms Crept Up