Foods To Keep Your Thyroid Gland Happy

Karishma Chawla

Karishma Chawla
20 October 2020

This article is authored by Karishma Chawla. She is a practising nutritionist and a weight loss expert. She advises people on what to eat in order to lead a healthy lifestyle or to achieve a specific health-related goal.

The thyroid is a small butterfly shaped gland in the neck that is involved in all of our body’s mechanisms. It is responsible for the various functions in our body that include – metabolism-influencing body fat percentage, regulation blood pressure, immune function, energy levels, proper digestion, cognitive function, detoxification and hormone health along with being highly beneficial for fertility in both men and women. In other words, when the thyroid gland isn’t happy, the body isn’t functioning properly. Let’s have a look at the thyroid diet chart that includes the foods and lifestyle changes that keep your thyroid gland happy and can help you manage disorders that affect the thyroid gland.

Choose the right type and amount of carbohydrates

Eat Breakfast

When it comes to thyroid health, moderation is often key in terms of carbohydrates. Too much or too little can be problematic. Complex carbohydrates are ideal. Consume whole foods like wholegrains, high fibre fruits and vegetables, which can be considered as best foods for thyroid patients. Reduce processed flours, sugar and packaged foods from your diet. Also, be mindful about the portion size of carbohydrates, too much of good carbs can also increase the carb load and lead to high sugar levels. Good sources of complex carbohydrates are jowar, bajra, rajgira and naachni to name a few.

Eat a diet rich in minerals

The thyroid is dependent on iodine and selenium. Deficiency in one or both of these minerals can cause thyroid issues. Selenium can be obtained through mushrooms and organic red meat. Iodine is found in sea vegetables like seaweed, wild-caught fish, eggs, strawberries and iodized salt. Make sure you use iodised salt such as Tata Salt in your diet to avoid an iodine deficiency.

Support the gut with fermented foods

Fermented foods support gut health, and gut health supports thyroid health. Experiment with fermented carrots, cucumber, cabbage and cauliflower, which can be considered amongst the best foods for thyroid patients. All you need is few veggies, water, salt, herbs and a glass container to make these. Try adding a tablespoon or two of these fermented foods to meals each day.

Load up on fresh vegetables

Vegetables are good for your health. Cruciferous veggies are considered goitrogens, which are foods that can cause the thyroid to enlarge and sometimes malfunction. But there is mixed evidence about this! Vegetables have tons of health benefit and when eaten properly, the good can outweigh the bad. The trick is to consume these in the cooked form and avoid consuming them raw. As long as iodine levels are adequate, these can be eaten in moderation. Cruciferous vegetables include cabbage, cauliflower, bok choy, broccoli and kale.

Reduce gluten and dairy

Gluten and dairy can sometimes cause inflammation. Hence, individuals with autoimmune conditions, such as Hashimoto’s thyroiditis are advised to limit or eliminate gluten and dairy in their diet. Gluten is found in wheat, rye and barley. Dairy foods include milk and milk products.

Consume a moderate amount of healthy fat

A diet rich in healthy fat is good for the thyroid. Add healthy fats like olive oil, coconut oil, ghee, raw nuts and seeds. Consume omega-3 fatty acids from wild-caught fish, walnuts and flax seeds.

Add Inflammatory Agents

How to Increase Immune System

Coconut oil and turmeric both help to lower inflammation in the gut, optimizing gut health. And we know gut health can directly influence thyroid health. Thyroid issues improve as gut issues resolve. Healthy gut is very important to promote the health of thyroid.

Avoid thyroid disruptors in the environment

Many products contain chemicals that can get into the bloodstream and disrupt the thyroid. For example, plastic containers - they should be swapped out for glass. .

Reduce EMF exposure

The thyroid is particularly sensitive to exposure to electromagnetic fields. Experiment with turning off computers and cell phones when not needed, switching off wireless network at night, keeping electronics out of the bedroom and using a wired headset to talk on the phone.


A happier thyroid means a happier body. Invest in keeping your thyroid gland healthy by adopting these steps and don’t forget to regular checkups to ensure good health.


The views and opinions expressed, and assumptions & analysis presented in this content piece are those of the author(s) and do not necessarily reflect the official policy or position of any other agency, organization, employer or company. The information, including but not limited to, text, graphics, images and other material contained on this website are for informational purposes only. The purpose of this website is to promote broad consumer understanding and knowledge of various health topics. It is not intended to be a substitute for professional medical advice, diagnosis or treatment. Always seek the advice of your physician or other qualified health care provider with any questions you may have regarding a medical condition or treatment and before undertaking a new health care regimen, and never disregard professional medical advice or delay in seeking it because of something you have read on this website.


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