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Thyroid (Hypothyroidism) Diet Plan

Thyroid tablets do the main work; good food choices and the right timing help them work better and keep your weight and energy steady. Free, no sign-up, and it runs in your browser: your health details are never sent anywhere.

General guidance based on public guidelines, not a personal prescription. Check with your doctor or a registered dietitian, especially if you take medicines or have more than one condition.

1. Choose a condition

2. About you

Your plan

Hypothyroidism (underactive thyroid)

Thyroid hormone tablets (levothyroxine) treat hypothyroidism; no diet replaces them. A balanced diet with enough iodine and selenium supports the thyroid, and timing your tablet away from food, coffee, calcium and iron helps it work.

Daily targets

Calories

1,880 kcal

Maintenance ≈ 1,884

Carbohydrate

235 g

50% of calories

Protein

94 g

20% of calories

Fat

63 g

30% of calories

Fibre

≥ 25 g

Sodium

≤ 2,300 mg

≈ 5.9 g salt in total

Saturated fat

≤ 21 g

Added sugar

≤ 47 g

≈ 12 tsp

  • Take levothyroxine on an empty stomach, 30–60 minutes before breakfast (or at bedtime, 3+ hours after food)
  • Keep calcium, iron supplements and antacids 4 hours away from the tablet
  • Use iodised salt in normal amounts; avoid kelp and iodine supplements
  • Balanced, high-fibre meals to manage weight and energy

What to eat

Eat more

  • Vegetables, fruit, whole grains and pulses
  • Selenium sources: eggs, fish, 1–2 Brazil nuts, sunflower seeds
  • Dairy, eggs and fish for iodine
  • Cooked cruciferous vegetables (cabbage, cauliflower, broccoli) are fine

Limit

  • Soy products close to your tablet time
  • Coffee within an hour of the tablet

Avoid

  • Kelp, seaweed supplements and high-dose iodine (they can worsen thyroid problems)
  • 'Thyroid support' supplements unless your doctor approves

7-day meal plan

Monday · about 1,853 kcal, 199 g carbs, 75 g protein, 32 g fibre, 2,175 mg sodium

Breakfast

≈ 438 kcal

Oats porridge with milk, berries and chia

  • • ¾ cup rolled oats
  • • 1¼ cup low-fat milk
  • • ¾ cup berries
  • • 1¼ tbsp chia seeds

63 g carbs · 18 g protein · 13 g fat · 10 g fibre

Mid-morning snack

≈ 190 kcal

2 rice cakes with peanut butter

  • • 2 rice cakes
  • • 1 tbsp peanut butter

18 g carbs · 6 g protein · 10 g fat · 2 g fibre

Lunch

≈ 520 kcal

Greek salad with chickpeas, a little feta and whole-wheat pita

  • • ½ cup cooked chickpeas
  • • 2 cup tomato, cucumber and lettuce
  • • 30 g feta
  • • 1 whole-wheat pita

58 g carbs · 20 g protein · 22 g fat · 12 g fibre

Afternoon snack

≈ 180 kcal

4 plain salted crackers with a glass of water

  • • 6 plain crackers

30 g carbs · 3 g protein · 5 g fat · 2 g fibre

Dinner

≈ 525 kcal

Spinach and mushroom omelette with side salad and 1 slice toast

  • • 3 eggs
  • • 1¼ cup spinach and mushrooms
  • • 1¼ cup salad
  • • 1¼ slice whole-grain bread

30 g carbs · 28 g protein · 30 g fat · 6 g fibre

Shopping list for the week

Vegetables & fruit

Grains & bread

Pulses & legumes

Dairy & eggs

Meat & fish

Nuts & seeds

Oils, herbs & spices

Other

Tips

  • Same tablet time every day; keep breakfast routine steady.
  • If you change your diet a lot (e.g. high fibre or soy), your dose may need checking.

Easy swaps

  • Coffee with your tabletswap forWater with the tablet, coffee an hour later

When to see a doctor

  • Palpitations, chest pain, shaking or weight loss after a dose change (too much hormone): contact your doctor.

General guidance based on public guidelines, not a personal prescription. Check with your doctor or a registered dietitian, especially if you take medicines or have more than one condition.

Read the full guide: Thyroid Diet for Hypothyroidism: Foods and Timing

How to eat with an underactive thyroid

Quick answer: To eat with an underactive thyroid, time your tablet, separate interfering foods and supplements, get enough iodine and selenium and eat balanced, high-fibre meals.

  1. Time your tablet. Take levothyroxine with water on an empty stomach, 30–60 minutes before breakfast, at the same time every day.
  2. Separate interfering foods and supplements. Keep calcium, iron, antacids and soy away from the tablet (about 4 hours for calcium and iron).
  3. Get enough iodine and selenium. Iodised salt in normal amounts, dairy, eggs and fish, and 1–2 Brazil nuts; don't take kelp or iodine supplements.
  4. Eat balanced, high-fibre meals. This helps with weight and energy; tell your doctor if you change your fibre intake a lot, as the dose may need checking.

Are cabbage and broccoli bad for the thyroid?

Not in normal amounts, especially cooked. The worry about cruciferous vegetables applies to very large raw amounts with iodine deficiency.

Soy and the thyroid

Soy can reduce how much levothyroxine you absorb if eaten close to the tablet. You don't need to avoid it, just keep it away from your dose.

Frequently asked questions

Can I drink coffee with thyroid medicine?

Yes, but wait at least 30–60 minutes after the tablet; coffee taken together lowers absorption.

Is gluten-free better for hypothyroidism?

Only if you also have coeliac disease, which is more common in people with autoimmune thyroid disease. Ask your doctor to test before cutting out gluten.

Will diet fix my thyroid?

No diet replaces thyroid hormone. Food choices support your health while the tablet treats the hormone shortage.