The Best Foods and Herbs for Thyroid Health
Support your thyroid naturally with a nutrient-rich, weight-inclusive approach to whole-body wellness.
As a Certified Nutrition Specialist and National Board-Certified Health and Wellness Coach, I’ve worked with many individuals navigating thyroid imbalances—especially hypothyroidism and Hashimoto’s thyroiditis and Graves Disease. Supporting thyroid health goes beyond taking medication or focusing solely on numbers like TSH or T4. A whole-person, weight-inclusive approach involves supporting the body with key nutrients, gentle lifestyle changes, and targeted herbs to promote balance, reduce inflammation, and improve energy levels. If you’re looking for natural ways to nourish your thyroid, food and herbs can be powerful allies.
The Thyroid’s Nutritional Needs: A Delicate Balancing Act
Your thyroid gland is small, but it plays a massive role in regulating metabolism, temperature, energy, and mood. For optimal function, it relies on a variety of nutrients—especially iodine, selenium, zinc, iron, and tyrosine (an amino acid). A deficiency in any of these can impair thyroid hormone production or conversion.
Iodine is essential for synthesizing thyroid hormones, but too much—especially from supplements—can trigger or worsen autoimmune thyroid conditions. That’s why food sources like sea vegetables (such as kelp, nori, or dulse), eggs, and dairy can be gentler and more supportive than high-dose supplements. Selenium, found abundantly in Brazil nuts, sunflower seeds, and sardines, helps convert T4 to the more active T3 hormone and supports antioxidant defenses within the gland. Zinc, iron, and tyrosine all support hormone synthesis and signaling.
Nourishing Foods for a Happy Thyroid
Incorporating a variety of colorful, nutrient-rich whole foods can go a long way in supporting thyroid function. Leafy greens like spinach, Swiss chard, and arugula provide magnesium, folate, and antioxidants. Sweet potatoes and carrots are rich in beta-carotene, which supports immune function and reduces oxidative stress—important for those with autoimmune thyroid disease.
Protein sources like lentils, beans, pasture-raised poultry, and wild-caught fish provide tyrosine, zinc, and iron—all of which play direct roles in hormone production and cellular energy. Fatty fish like salmon, mackerel, and sardines also offer anti-inflammatory omega-3 fatty acids, which are helpful for individuals managing Hashimoto’s or other chronic inflammation.
Whole grains like quinoa, buckwheat, and oats support steady blood sugar, gut health, and hormone regulation without triggering the gluten sensitivity that can sometimes co-occur with thyroid issues. If tolerated, fermented foods such as sauerkraut, kimchi, and unsweetened yogurt help maintain a healthy gut microbiome—an important factor in immune regulation and nutrient absorption.
Herbs That Support Thyroid Function and Inflammation
While food lays the foundation, certain herbs can offer additional support. Adaptogenic herbs—like ashwagandha, rhodiola, and holy basil—are particularly beneficial for those with thyroid imbalances, especially when stress is a factor. Ashwagandha has been shown in some small studies to support T4 production and reduce cortisol, which can otherwise suppress thyroid activity.
Lemon balm and bugleweed are calming herbs that may be more appropriate for individuals with overactive thyroid symptoms or anxiety. For underactive thyroid, bladderwrack (a seaweed) is a natural source of iodine and may support sluggish function when iodine intake is low—though it should be used cautiously and under supervision due to the risk of over-supplementation.
Turmeric and ginger also deserve honorable mention. Both are rich in anti-inflammatory compounds that may reduce thyroid gland inflammation and improve overall immune resilience. A soothing turmeric latte or ginger tea can be a nourishing ritual that supports both your thyroid and your nervous system.
Why Weight-Inclusive Support Matters
It’s common for individuals with thyroid concerns to feel pressure to lose weight, but focusing solely on the scale can often lead to stress, shame, and disordered eating patterns. A weight-inclusive approach acknowledges that health is multifaceted and that thyroid conditions themselves can affect metabolism and weight regulation. Rather than aiming for a certain body size, the focus is on building sustainable habits, nourishing your body consistently, and listening to internal cues of hunger, fullness, and energy.
Supporting thyroid health through food and herbs doesn’t require restriction. In fact, one of the best things you can do is to ensure you’re eating enough—especially protein and complex carbohydrates—throughout the day to fuel hormone production and stabilize your blood sugar. Restriction or fasting can send stress signals to the body, which may worsen thyroid function over time.
Additional Lifestyle Considerations
Food and herbs are part of a bigger picture. Movement, rest, and stress management all play important roles in thyroid health. Gentle, joyful movement like walking, stretching, dancing, or restorative yoga can improve energy and support lymphatic flow without overtaxing your system. Prioritizing sleep helps your body repair and regulate hormones overnight.
Mind-body practices like mindfulness, breathwork, journaling, or connecting with loved ones can lower stress hormones like cortisol, which can interfere with thyroid function. And always, if you’re experiencing ongoing fatigue, mood swings, hair thinning, or menstrual irregularities, it’s worth discussing thyroid testing with a trusted healthcare provider.
Final Thoughts
Thyroid health is nuanced and highly individual. There’s no one-size-fits-all protocol, but incorporating nourishing foods and herbs with a gentle, weight-inclusive lens can provide foundational support to help you feel more balanced, energized, and aligned. If you’re unsure where to begin, working with a licensed nutritionist or board-certified health coach can help tailor your approach to your unique needs and goals.
