Thyroid health
The thyroid needs iodine and selenium to work well. For most people a varied diet provides enough. If you have a thyroid condition, food mainly matters for meal timing around medication and for keeping a healthy weight.
Enjoy more
- Iodine: dairy, eggs, fish and seafood, iodised salt (in small amounts)
- Selenium: fish, eggs, sunflower seeds, 1–2 Brazil nuts
- Plenty of vegetables, fruit and whole grains
- Lean protein at every meal
Limit
- Iodine or kelp supplements unless your doctor recommends them (too much can harm the thyroid)
- Large amounts of raw cruciferous vegetables (cooked are fine)
- Highly processed foods if weight gain is a concern
A sample day
| Breakfast | Eggs with spinach and wholegrain toast (an hour after thyroid medication) |
|---|---|
| Lunch | Tuna and bean salad with leafy greens |
| Snack | Yogurt and one Brazil nut |
| Dinner | Grilled fish, roasted vegetables and quinoa |
Helpful tips
- If you take levothyroxine, take it on an empty stomach and wait 30–60 minutes before eating.
- Keep calcium and iron supplements, and soy milk, at least 4 hours away from thyroid medication.
Check with your doctor
Thyroid conditions need medical care. Ask your doctor before taking iodine, selenium or seaweed supplements.
Get a plan built around thisNouri turns these suggestions into daily menus and a grocery list.
Get the appGeneral guidance for adults, not medical advice.