Thyroid Health: How Diet Can Make a Powerful Difference

Welcome to a captivating exploration of the profound impact that diet can have on thyroid health. The thyroid is a remarkable regulator of our body’s metabolism, energy levels, and overall well-being. But, when this delicate, butterfly-shaped organ experiences imbalances outside of normal thyroid hormone levels, it can raise various health concerns.

As a holistic nutritionist, I am passionate about empowering individuals to optimize their well-being through a holistic approach, and I invite you to join me in this enlightening article as we delve into the fascinating relationship between diet and thyroid health, unveiling the incredible array of foods that can actively promote a vibrant, well-nourished thyroid.

What Causes Thyroid Problems?

Before we delve into the transformative potential of diet, let’s take a moment to appreciate the intricate workings of the thyroid. Nestled delicately in the neck, this extraordinary gland (thyroid is an organ but also known as a gland in that it creates and releases substances that help your body do a specific thing) orchestrates our body’s metabolism, energy levels, and overall vitality through synthesizing hormones Triiodothyronine (T3) and Thyroxine (T4) that affect every cell. Any disruption in the production or balance of these normal thyroid hormone levels can lead to thyroid conditions.

The thyroid is supervised by the pituitary gland which controls the amount of thyroid hormones in your bloodstream. When the pituitary gland senses a high or low level of T3 or T4 it will adjust and balance these amounts with its own hormone known as thyroid stimulating hormone (TSH).

Normal thyroid hormone levels can vary slightly depending on the specific laboratory reference ranges. In general, the normal range for thyroxine (T4) is approximately 4.5 to 11.2 micrograms per deciliter (mcg/dL), while the normal range for triiodothyronine (T3) is around 80 to 200 nanograms per deciliter (ng/dL). Thyroid-stimulating hormone (TSH), which is produced by the pituitary gland to regulate thyroid hormone production, typically falls within a range of 0.4 to 4.0 milliunits per liter (mU/L).

The Signs and Symptoms

There are several types of thyroid conditions that can manifest from imbalances and each have different symptoms. Thyroid disease or thyroid conditions are a general term that mean your thyroid is not making the right amount of hormones.

Treating An Underactive Thyroid


One example is underactive thyroid hypothyroidism which means the thyroid gland produces insufficient thyroid hormones. Hypothyroidism may result from causes such as autoimmune diseases like Hashimoto’s thyroiditis, certain medications, genetics, iodine deficiency, radiation therapy, and thyroid cancer.

Symptoms often include fatigue, weight gain, depression, cold intolerance, dry skin, and cognitive impairment. Treating what is considered hypothyroidism typically involves a balanced diet, medication (synthetic thyroid hormones), and lifestyle modifications.

Typically, hypothyroidism (hormone deficiency) is associated with an elevated TSH level and low T3 and T4 levels.

*Hashimoto’s Thyroiditis

An autoimmune disorder affecting the thyroid gland, Hashimoto’s thyroiditis triggers inflammation and decreased thyroid function, commonly leading to hypothyroidism. Symptoms may encompass fatigue, weight gain, dry hair, sensitivity to cold, dry skin, and depression. Hormone replacement therapy with medication, such as levothyroxine, and lifestyle changes, including a healthy diet and exercise, are often beneficial in managing this condition.

Treating An Overactive Thyroid


Contrasting with hypothyroidism, hyperthyroidism refers to an overactive thyroid gland that produces more than normal thyroid hormone levels. Graves’ disease, an autoimmune disorder, frequently underlies hyperthyroidism. Symptoms may include weight loss, increased appetite, irritability, anxiety, rapid heartbeat, heat intolerance, vision problems, and difficulty sleeping. Treatment options for hyperthyroidism encompass medication, radioactive iodine therapy, and, in some cases, surgery.

Hyperthyroidism (hormone excess) is associated with a low TSH level and elevated T3 and T4 levels.

Thyroid Problems In Women

Thyroid health plays a crucial role in women’s overall well-being. Unfortunately, women are more prone to thyroid disorders than men due to hormonal fluctuations. Thyroid problems in women can arise from hormonal changes, conditions as mentioned above, iodine deficiency, genetic factors, stress, and environmental influences.

Causes of thyroid in females can lead to a range of symptoms such as fatigue, weight changes, mood swings, menstrual irregularities, and fertility problems. The best approach on how to control thyroid in females is adopting a thyroid-friendly diet, and staying vigilant about regular check-ups to ensure early detection and proper management of thyroid conditions.

As my clients know, I prioritize a holistic approach to understanding and optimizing the body. That’s why I highly recommend the comprehensive Thyroid Panel Test by Equi.Life to my clients who have a history or concerns regarding thyroid imbalances. This state-of-the-art test goes beyond traditional assessments, providing invaluable insights into hormone levels, antibodies, and nutrient deficiencies related to thyroid function. By utilizing the Thyroid Panel Test, we eliminate guesswork and gain a clear understanding of your unique thyroid health. Armed with this knowledge, we can create a personalized nutrition plan tailored specifically to address your needs.

Diagnosis and Treatment

Thyroid disorders are multifaceted conditions requiring proper diagnosis, treatment, and ongoing management. If you suspect a thyroid disorder or experience symptoms related to thyroid dysfunction, I encourage you to consult a certified professional and undergo the necessary blood tests. As a dedicated holistic nutritionist, I have spent years working with individuals with thyroid conditions. I would be honored to support your transformative journey toward optimal thyroid health. Click here to book.

The Transformative Power of Diet in Thyroid Health

Of all the tools at our disposal, diet is a powerful ally in nurturing thyroid health and minimizing symptoms associated with all types of thyroid conditions and restoring normal thyroid hormone levels.

thyroid health

Ensuring Sufficient Iodine Intake

Iodine, a crucial mineral, produces thyroid hormones. Insufficient levels of iodine can contribute to thyroid dysfunction, particularly hypothyroidism. Incorporate iodine-rich foods into your diet, such as iodized salt, seafood, and seaweed, to support optimal thyroid function.

Selenium for Thyroid Support

Selenium, an essential trace mineral, acts as an antioxidant and facilitates the conversion of the inactive thyroid hormone T4 to its active form, T3. Including selenium-rich foods like Brazil nuts, seafood (such as tuna and sardines), and eggs can provide valuable support for your thyroid. Terrasoul Superfoods Brazil Nuts are super yummy and very high in selenium. Three is all you need!

The Crucial Role of Zinc

Zinc, another vital mineral, plays a significant role in thyroid function, aiding in the synthesis and conversion of thyroid hormones. Ensure adequate zinc intake by including oysters, beef, chicken, pumpkin seeds, and legumes. Or my favorite zinc supplement that I personally take is FM Zinc by Equi.Life.

Balancing Omega-3 and Omega-6 Fatty Acids

Maintaining the proper balance between omega-3 and omega-6 fatty acids is crucial for reducing inflammation and supporting thyroid health. Increase your intake of omega-3 fatty acids by consuming fatty fish (such as salmon and mackerel), chia seeds, flaxseeds, and walnuts. MindBodyGreen has an amazing omega supplement called Omega-3 Potency+ if you struggle with the above foods.

My Favorite Thyroid-Friendly Smoothie

To kick-start your thyroid-nurturing journey, allow me to share one of my favorite thyroid smoothie recipes:


  • 2 scoops of all-in-one protein powder (my personal recommendation is Mikuna)
  • 1-2 cups of low glycemic fruits (such as blackberries, blueberries, or strawberries) – fresh or frozen
  • 1/2 – 1 frozen banana (optional)
  • 1-2 Brazil nuts
  • 1 cup of kale
  • 8-12 oz of water or coconut milk
  • Ice cubes (optional)


  1. Gather all the ingredients and place them into a blender.
  2. Blend thoroughly until you achieve the desired consistency.
  3. Pour into a glass and enjoy the refreshing and nourishing flavors of this thyroid-friendly smoothie.

Interested in just one supplement and keeping it easy? One of my favorite supplements that I recommend to almost all of my clients struggling with thyroid conditions is the Daily Thyroid Support from Equi.Life. This meticulously formulated supplement is designed to provide comprehensive support for your thyroid function. Packed with a synergistic blend of essential nutrients, including iodine, selenium, zinc, and adaptogens, Daily Thyroid Support makes supporting your thyroid super easy.

How Can I Improve My Thyroid Health?

Avoiding Potential Disruptors

While focusing on beneficial foods, it’s also important to be mindful of substances that can interfere with thyroid function and worsen thyroid symptoms. Limit your consumption of goitrogenic foods, such as cruciferous vegetables (broccoli, cauliflower, cabbage), soy products, and millet, which can hinder iodine uptake. Excessive alcohol consumption and high-sugar foods can negatively impact thyroid function and should be minimized.

Addressing Food Sensitivities

Many individuals with thyroid conditions also experience food allergies or sensitivities that exacerbate their symptoms. Common culprits I see in my practice are gluten, dairy, soy, and corn. Consider eliminating these foods if you suspect food sensitivities may affect your thyroid health. To gain clarity on your specific sensitivities, I recommend reliable tests like 5-Strands Food Intolerance Test (use code EricaBreenWellness for a discount), or the Food Sensitivity IgG Test at Equi-Life.


Embracing a thyroid-nurturing diet can offer invaluable assistance and play a pivotal role in promoting optimal thyroid health, aiding in resolving imbalances. You can enhance your thyroid function by integrating iodine, selenium, and zinc and nourishing whole foods rich in essential nutrients while ensuring a harmonious balance of fatty acids.

As you embark on your journey toward healing, I invite you explore my customized nutrition offerings. Together, we can navigate the intricate landscape of thyroid health, harnessing the power of nutrition to create a harmonious and vibrant thyroid function. I wish you a journey filled with health, vitality, and thriving thyroid wellness.

Thanks for being here with me. E

How Can I Improve My Thyroid Health?

To improve your thyroid health, adopt a thyroid-friendly diet rich in iodine, selenium, zinc, and nutrient-dense whole foods. Also work with a certified nutritionist for personalized guidance and support on your journey to optimal thyroid function.

What are early warning signs of thyroid problems?

Early warning signs of thyroid problems include fatigue, unexplained weight changes, mood swings, hair loss, menstrual irregularities, and sensitivity to cold or heat.

What causes poor thyroid health?

Poor thyroid health can be caused by several factors. Hormonal changes, an underactive or overactive thyroid, thyroid cancer, iodine deficiency, genetic predisposition, chronic stress, and environmental factors can all contribute to thyroid imbalances.

Images courtesy of Pexels or are my own.

If you are pregnant, breastfeeding, or taking medications, consult with your doctor before starting a supplement routine. It is always optimal to consult with a healthcare provider when considering what supplements are right for you.

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