Ever felt unusually tired, moody, cold when it’s warm, or noticed unexplained changes in your weight or energy levels? Your thyroid could be part of the picture.
The thyroid is a small, butterfly-shaped gland in your neck that plays a big role in your overall health. It produces hormones that help regulate your metabolism, energy levels, mood, heart rate, and even your menstrual cycle. So, when something’s off with your thyroid, it can affect how you feel – both, inside and out.
At Grace Private, we see many women navigating thyroid issues – some going through pregnancy, perimenopause or postpartum changes – and one of the questions we often get asked is “Can what I eat really make a difference?”
The simple answer, yes it can! Let’s explore how diet plays a role in thyroid health, and what you can do to support your body with nourishing, balanced food.
Your thyroid is like your body’s thermostat – controlling the speed of many key processes within your body – like how fast your heart beats and how quickly you burn calories. It produces hormones (mainly T3 and T4) that help every single cell in your body function properly.
When your thyroid is underactive (hypothyroidism), everything tends to slow down. You might feel fatigued, gain weight, feel cold all the time, or have trouble concentrating. When it’s overactive (hyperthyroidism), your body can go into overdrive – causing a racing heart, anxiety, weight loss, and difficulty sleeping.
Diet alone can’t cure thyroid conditions, however, getting the right nutrients can support thyroid function and help you to feel better. Let’s go into more detail:
Your thyroid needs iodine to make hormones. Most adults need 150 mcg (micrograms) daily, and in Australia, most people are able to get this through iodised salt, fortified bread, seafood, and eggs. However, women who are pregnant or breastfeeding need a little more, which is why you’ll find some in most prenatal vitamins.
Good sources of iodine include: iodised salt, bread made with iodised salt (most commercially available, except for organic), seaweed, seafood, eggs, and prunes. Dairy products also contain some, but the amount varies depending on the source.
Selenium is a mineral found mostly in thyroid tissue that helps convert thyroid hormones into their active forms and helps reduce inflammation – especially helpful in autoimmune thyroid conditions like Hashimoto’s thyroiditis. Adult women need 60mcg per day (65 mcg when pregnant, and 75 mcg if breastfeeding), and adult men need 70 mcg daily.
Good sources of selenium include: Brazil nuts (just one or two a day is enough!), seafood, poultry, and eggs.
Both zinc and iron are vital for thyroid hormone production and conversion. Low levels, especially of iron, can impair thyroid function.
Good sources of zinc include: red meat, legumes and seeds.
Good sources of iron include: red meat, leafy greens, legumes, and iron-fortified cereals.
You may have heard that these foods can play havoc with your thyroid, but here’s the truth:
Soy: Soy contains phytoestrogens (plant compounds that mimic oestrogen), which some worry may affect thyroid function. But, research shows that in people with normal thyroid function and adequate iodine intake, soy doesn’t negatively impact the thyroid. Even for those with hypothyroidism, soy foods are safe – as long as you don’t take your thyroid medication at the same time. We recommend having soy products (like soy milk or tofu) a couple of hours away from your medication..
Gluten: People with coeliac disease – an autoimmune condition – are at higher risk for thyroid disorders. In these cases, gluten must be strictly avoided to prevent further inflammation. If you have an autoimmune thyroid condition (like Hashimoto’s), and especially if you also have coeliac disease or non-coeliac gluten sensitivity, eating a gluten-free diet may help reduce symptoms.
Raw cruciferous vegetables: Vegetables like kale, broccoli and cauliflower contain goitrogens, which can interfere with iodine uptake, but only if eaten in very large quantities, and mainly if iodine intake is low. Cooked cruciferous vegetables are not a concern and remain highly nutritious. Moderation is key – so no need to skip your greens!
When you’re pregnant, hormonal change can affect your thyroid. An underactive thyroid during pregnancy can affect both you and your baby, so regular monitoring is important..
After birth, some women experience postpartum thyroiditis – a temporary inflammation of the thyroid that often goes undiagnosed. If you’re having your baby with Grace Private, we’ll work closely with you during your pregnancy (and beyond) providing regular blood tests and personalised care to support you and your thyroid every step of the way.
It really depends on what you’re experiencing. While it’s tempting to grab a “thyroid support” supplement off the shelf, not all supplements are safe or effective. Some contain high doses of iodine or other unregulated ingredients that may do more harm than good. It’s always best to speak with your GP or one of our team before starting anything new. You may not need a supplement, or if you do, we can help you choose the right one for your specific needs.
You don’t need a complicated diet plan to support your thyroid – just a good understanding of the nutrients it needs.
At Grace Private, our women’s health team offers holistic care and will help you navigate your thyroid issues, so you can feel like yourself again.
As a women’s health dietitian, I work one-on-one with women through all stages of life – from pregnancy to perimenopause – to support thyroid health, balance hormones, and boost energy levels through evidence based nutrition.
If you’re ready for personalised support, we’d love to help. Call us on 07 5594 7632 or book online today.
