Foods you should eat for a healthy thyroid

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Hypothyroidism weight gain is a real thing and a common problem for many women.

There are a lot of reasons why a slow thyroid may be leading to excess weight, but the one we’re going to tackle today is the foods you’re eating.

There is a super strong connection between the gut and your hormones. Foods we eat can cause a stress response that knocks our T3 and T4 out of whack, because they cause inflammation or trigger a leaky gut.

Instead of focusing on foods to avoid with an underactive thyroid (as I already have a blog post about that!), let’s talk about what you should be eating to support your thyroid.

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Balanced is best!

Eating a clean diet, where you focus on a balance of good carbohydrates, fats, and proteins, while also paying attention to minerals and other micronutrients, is the best way to support your thyroid health. 

I know, I know, that doesn’t sound fun! But I promise, as you start incorporating real, whole foods into your diet, learn how to cook and season it all to your liking, a clean diet will not only help you start to feel better, but it really can taste delicious! If you want a little bit of inspiration, here’s a video on what I eat in a day as a thyroid health coach.

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Thyroid-friendly foods

To get you started on your healthy thyroid diet, I’ve pulled together a list of foods that I eat and that I also recommend my clients eat. These foods are mostly well-tolerated by the body (some with a little bit of preparation). They are also SO versatile - you can cook them in a ton of different ways and you can eat them at any meal.

So, here’s a starting point for foods you should eat for a healthy thyroid. 

Healthy grains and starches

  • Sweet potatoes
  • Russet potatoes
  • Butternut squash
  • Oats
  • Siete brand tortillas and chips 

Good fats

  • Avocado
  • Almonds
  • Almond butter
  • Walnuts

A lot of vegetables

  • Leafy greens, like spinach, chard, and red lettuce
  • Cauliflower rice (my favorite!)
  • Cruciferous veggies, including broccoli, cauliflower, cabbage, kale, and Brussels sprouts (but they must be cooked for easy digestion!)

Healthy, lean proteins

  • Organic meats, such as chicken thigh or ground turkey
  • Pasture-raised eggs

Foods that can heal the gut lining

  • Bone broth
  • Marshmallow root
  • Aloe
  • Slippery elm

Seasonings and spices

  • Coconut aminos (a delicious soy sauce substitute)
  • Primal Kitchen sauces, marinades and dressings
  • Lots and lots of herbs and spices, like oregano, thyme, paprika, chili, rosemary, curry… whatever your taste buds desire

And, here is some healthy thyroid meal inspiration:

Okay one more thing!

I’ve made you a savable healthy thyroid grocery list for the next time you’re hitting the store! And if you need more recipe suggestions, follow me on Pinterest


(Right click on the image to save it to your computer and print it off!)

Angela Brown

Angela Brown is a thyroid expert helping women who suffer from hypothyroidism and can't lose weight. She is the creator of The Sexy Thyroid Solution focusing on nutrition, hormones, sleep and stress reduction to help women lose a few pounds and get their sexy back.