The surprising foods that could transform your thyroid health

Feeling more tired than usual? Noticing hair thinning or weight changes that don’t quite add up? These subtle shifts might be more than just aging—they could be signs of an underactive thyroid, also known as hypothyroidism.

For such a small gland, the thyroid plays a surprisingly big role in how we feel day to day. It helps regulate energy, metabolism, and even mood, yet it often doesn’t get the attention it deserves until something feels off. The good news? Your next meal could be the key to supporting better thyroid health.

While medication certainly has its place, the right foods can provide your thyroid with the essential nutrients it needs to function optimally, potentially helping you feel more energetic and balanced.

Why thyroid health becomes more complex as we age

Subclinical hypothyroidism is common in older individuals, with diagnosis complicated by the upward shift in the normal thyroid-stimulating hormone (TSH) range with aging. This means what might be considered “normal” thyroid function for a 30-year-old may not be optimal for someone over 60.

You might be surprised to learn that hypothyroidism affects about 4.6% of the population. Even more concerning, up to 10–15% of people over 80 are prescribed thyroid hormone therapy, and many cases remain undiagnosed.

Features can overlap with symptoms arising from concurrent chronic illnesses, making it difficult to distinguish between the normal effects of aging and true thyroid dysfunction. That persistent fatigue might not just be “getting older”—it could be your thyroid calling for nutritional support.

From selenium-rich snacks to iodine-boosting bites, these nutrient-packed choices help your thyroid do what it does best: regulate energy, mood, and metabolism. The result? You may feel more balanced, more energized, and more in tune with your body’s natural rhythm.

Eight powerhouse foods for your thyroid

Seaweed: Nature's iodine treasure trove

Few foods can match seaweed for iodine content, the essential building block for thyroid hormones T4 and T3. These hormones regulate everything from your metabolism and energy to your heart and digestive function.

Try wrapping nori sheets around homemade sushi or crisping them in the oven with a touch of sea salt for a mineral-rich snack. You'll find quality seaweed at most supermarkets in the Asian foods aisle, or visit your local Asian grocer for better variety and value.

Brazil nuts: Your selenium safety net

Just one to two Brazil nuts will provide most of your recommended daily intake of selenium, a mineral that helps your thyroid produce and activate its hormones while protecting the gland from oxidative stress.

Seeds: Small but mighty thyroid supporters

A small handful of pumpkin, chia, or sunflower seeds delivers zinc and selenium that complement thyroid health. Low zinc levels can compromise your thyroid's role in immune function, making you more susceptible to colds and flu—something particularly important as we age.

Micronutrients such as iodine, selenium, iron, zinc, copper, magnesium, vitamin A, and vitamin B12 influence thyroid hormone synthesis and regulation throughout life.

Lean beef: Iron for hormone production

Lean cuts of beef provide iron, which helps your thyroid use iodine to create hormones. Without sufficient iron, hormone production can slow, leading to fatigue and sluggish metabolism.

Choose lean cuts like top sirloin steak, chuck shoulder roasts, or round tip roast. Incorporating lean beef once or twice a week can help replenish iron stores while providing additional zinc and B vitamins.

Lentils and beans: Plant-powered thyroid support

These plant-based staples contain meaningful amounts of zinc, along with protein and fibre that help keep metabolism steady and energy levels balanced. Beans are also well-known longevity foods, regularly featured in the world's healthiest diets.

Most adults benefit from about half to one cup of cooked beans or lentils a few times per week. Add them to soups, salads, or grain bowls for an affordable, nutritious boost.

Eggs: Nature's multitaskers

Eggs deliver both iodine and selenium in one nutrient-dense package. Most of those nutrients are found in the yolk, making whole eggs the better choice for thyroid health.

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

Also read: Unlock the secret to better health: What you need to know about lymphatic massages.

Sardines: The underrated thyroid superfood

These small fish pack protein, omega-3s, calcium, iodine, and selenium into an affordable package. Their balance of healthy fats and minerals helps reduce inflammation and promote hormone balance.

Sample sardines mashed on wholegrain crackers, tossed into salads, or blended into a light pasta dish. Canned sardines are budget-friendly and have a long shelf life—perfect for seniors looking for convenient nutrition.

Nuts: The grab-and-go thyroid snacks

Cashews and almonds contain healthy amounts of zinc and require no preparation or refrigeration. Aim for about a small handful (roughly one ounce or one-quarter cup) per day.

Enjoy them plain, sprinkled over yogurt or salads, or paired with fruit for a balanced snack.

Not all comfort foods comfort your thyroid. Ultra-processed snacks, excess sugar, and low-iodine diets can quietly disrupt thyroid function. Image Source: Pexels/Eren Li

Foods that can sabotage your thyroid

For those with known thyroid conditions, reducing inflammation and avoiding interference with hormone signaling can be beneficial. Consider limiting:

Gluten: Nutritional imbalance can lead to thyroid dysfunction and/or disorders, such as hypothyroidism and hyperthyroidism, and research suggests eliminating gluten may benefit thyroid function and reduce inflammation, particularly for those with Hashimoto's thyroiditis.

Ultra-processed foods: Packaged snacks, fast food, and frozen meals often contain preservatives and additives that can contribute to inflammation and make it harder to maintain stable hormone levels.

Excess sugar: Sweetened beverages and refined carbohydrates can cause blood sugar spikes that may stress the thyroid and other hormone systems over time.

Alcohol: Too much can disrupt thyroid hormone metabolism and place additional stress on the liver, where hormones are converted into their active forms.

The gut-thyroid connection: Why it matters more as you age

Thyroid function is linked to nutrition through the diet-gut-thyroid axis, with the gut microbiota influencing thyroid function through various mechanisms. The microbiota is involved in the absorption of minerals important for thyroid function (iodine, selenium, zinc, and iron) and in the metabolism of thyroid hormones.

This connection becomes particularly important as we age, when digestive changes can affect nutrient absorption. Supporting your gut health with fiber-rich foods like beans, lentils, and vegetables indirectly supports your thyroid health too.

Simple daily habits for thyroid wellness

Beyond nutrition, several lifestyle factors can support your thyroid as you age:

Protect your sleep: Prioritize consistent, quality rest to help your body regulate hormone production and repair at night. This becomes even more crucial as thyroid issues can affect sleep quality.

Eat a whole-food diet: Build meals around nutrient-dense, minimally processed foods that stabilize blood sugar and reduce inflammation.

Move with intention daily: Regular physical activity—whether walking, swimming, yoga, or strength training—supports energy balance and healthy thyroid signalling.

Manage stress mindfully: Staying socially connected, practicing stress-reducing habits like meditation or gardening, and spending time outdoors can help calm your nervous system and support thyroid function.

When to seek help

Across the country, gender bias in healthcare remains a serious concern—especially for women seeking diagnosis and treatment for chronic conditions. If you're experiencing persistent fatigue, unexplained weight changes, hair loss, or mood changes, don't dismiss these as just “normal aging.”

Most people with elevated TSH levels spontaneously normalize on repeat testing, so if initial tests show borderline results, follow-up testing is important.

Resources for thyroid health

If you're concerned about your thyroid health, start with your primary care provider. They can order appropriate blood tests and refer you to specialists if needed. For additional support:

• American Thyroid Association (ATA)

Offers patient-friendly guides, symptom checklists, and updates on thyroid research and treatment.

• Hormone Health Network

A public education site from the Endocrine Society, with clear explanations of thyroid conditions and treatment options.

• National Institutes of Health (NIH) – MedlinePlus: Thyroid Diseases

Provides medically reviewed information on thyroid disorders, testing, and medications.

• Academy of Nutrition and Dietetics

Offers nutrition guidance, including tips on iodine, selenium, and other nutrients that support thyroid health.

• Nurse Advice Lines

Many health insurance plans and hospital systems offer 24/7 nurse hotlines. Check your provider’s website or member card for contact info.

Your thyroid journey starts with your next meal

Supporting your thyroid health doesn't require dramatic lifestyle overhauls or expensive supplements. It starts with understanding which everyday foods can make the biggest difference and incorporating them thoughtfully into meals you already enjoy.

The beauty of supporting your thyroid through nutrition is that the same foods that benefit your thyroid also support your overall health—better energy, stronger immunity, improved mood, and enhanced quality of life.

Whether you start with adding a couple of Brazil nuts to your morning routine or trying sardines on toast for lunch, small consistent changes can add up to meaningful improvements in how you feel.

Key Takeaways

• Thyroid disorders are common but often overlooked, especially in older adults and women over 60.
• Symptoms like fatigue, weight changes, hair thinning, and mood shifts may signal thyroid imbalance—not just “normal aging.”
• Nutrition plays a vital role in thyroid health through the diet–gut–thyroid axis; foods rich in iodine, selenium, and zinc can support function.

What's one thyroid-supporting food you're curious to try? Have you noticed any connection between your diet and energy levels? We'd love to hear about your experiences with managing thyroid health—your insights might help fellow readers on their own wellness journey.