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Thyroid Health and Nutrition: What Every Woman Needs to Know

Have you ever left your doctor's office feeling just flustered and frustrated, thyroid prescription in hand, but with more questions than answers about your thyroid health?

This scenario is one that I hear all too often.

Conventional medicine tends to focus on managing symptoms, primarily through medication, often overlooking a crucial piece of the puzzle – your diet.

The reality is that what you eat can be the key to unlocking a balanced, healthy thyroid. 

“Fixing” your thyroid isn’t just about popping pills; it's about nourishing your body in a way that supports its natural ability to heal and maintain hormonal balance.

This is where functional health shines, offering a refreshing contrast to traditional approaches.

Why Thyroid Health is Important to Your Health

Nestled in your neck, is your thyroid gland, setting the rhythm for your body's daily functions. 

It's not just about controlling your metabolism or keeping your body temperature in check; the thyroid's influence stretches much further, impacting almost every aspect of your health.

When your thyroid is functioning optimally and your thyroid levels are balanced, everything works in unison. 

  • Cardiovascular Health: Your thyroid plays a key role in regulating your heart rate and ensuring your heart muscles function smoothly.

  • Bone Health: Your bones love a well-balanced thyroid. It helps in the absorption and metabolism of calcium, keeping your bones strong and healthy.

  • Brain Function: Ever had a 'foggy' day? Your thyroid could be the culprit. Proper thyroid function is essential for clarity, focus, and overall cognitive health.

  • Reproductive Health: For women especially, thyroid health and hormones are deeply intertwined. A happy thyroid means a more balanced and regular menstrual cycle and better fertility.

Your thyroid works to keep you feeling your best. And when it's not functioning properly, the effects ripple across your entire body.

Symptoms of Thyroid Imbalances

  • Feeling tired as heck every day

  • Closet full of 5 different sized pants

  • Having the house walking on eggshells

  • Periods that ghost you or periods that are a nightmare

  • You find it so hard to focus

Types of Thyroid Imbalances


Characterized by an underactive thyroid, leading to insufficient hormone production.Your thyroid, in this sluggish state, doesn't produce enough hormones, leading to a slowdown in many bodily functions. 

It's the kind of fatigue that no amount of coffee can fix, weight that's stubborn to shift, and a general sense of feeling like you're moving through molasses.


This is when you have an overactive thyroid, producing excessive hormones. It's as if your body's on a constant caffeine buzz, but not in a good way. Your heart races, your hands might shake, and you could feel like you're on an emotional rollercoaster. 

Autoimmune thyroid diseases

Hashimoto's Thyroiditis: Here, your immune system mistakenly attacks your thyroid, leading to hypothyroidism. It's a gradual process, often so slow that you might not notice the changes until your thyroid has significantly slowed down. It can leave you feeling drained, among other symptoms.

Graves' Disease: The flip side of the autoimmune coin is Graves' disease, where your immune system also targets the thyroid but in the opposite way. It revs up the thyroid, leading to hyperthyroidism. 

Each of these conditions is unique, and they require a nuanced approach to treatment and management. It's not just about balancing hormones; it's about understanding the underlying causes and addressing them.

Optimal Range of Thyroid Hormones: Functional Medicine vs. Conventional Labs

Functional medicine often advocates for a more comprehensive assessment of thyroid function, including tests for TSH (Thyroid Stimulating Hormone), Free T4, Free T3, Reverse T3, and thyroid antibodies. 

This approach contrasts with conventional medicine, which typically focuses on TSH and T4 levels. 

Functional medicine targets a tighter TSH range (around 1.0-2.5 mIU/L) compared to the broader conventional range (0.5-5.0 mIU/L), aiming for optimal rather than just normal levels. 

We want to catch imbalances BEFORE they manifest into full blown diseases. 

Functional Medicine View on Thyroid Health

In functional health, we don't just treat symptoms; we delve into the root cause of your thyroid issues. We understand that your DIET is a powerful tool, not just for managing your thyroid condition, but for potentially reversing thyroid imbalances. 

By focusing on a holistic approach that includes tailored nutritional guidance, we aim to restore your thyroid health naturally. It's about empowering you with knowledge and choices, helping you make dietary changes that bring lasting benefits, not just quick fixes.

Thyroid Health and Nutrition: Impact of Your Diet

The foods you eat can greatly impact your thyroid function. Certain nutrients are essential for thyroid hormone synthesis and conversion, while others can disrupt its processes. Here’s how your diet and thyroid are connected.

1. Nutrient Availability

Iodine: The thyroid gland uses iodine to produce thyroid hormones. A diet low in iodine can lead to hypothyroidism. Foods rich in iodine include seaweed, fish, dairy, and iodized salt.

Selenium: This nutrient is essential for the conversion of T4 (inactive thyroid hormone) into T3 (active thyroid hormone). Selenium-rich foods like Brazil nuts, fish, and eggs support this conversion process.

Zinc: Zinc aids in thyroid hormone synthesis. Foods like oysters, beef, and pumpkin seeds are good sources of zinc.

2. Inflammation and Autoimmune Responses

Certain foods can trigger inflammation and autoimmune reactions in susceptible individuals. 

For example, gluten is known to exacerbate Hashimoto's thyroiditis, an autoimmune thyroid disorder. A diet that reduces inflammatory foods can help manage thyroid autoimmunity.

3. Gut Health and Thyroid Health

The gut-thyroid axis is crucial. A healthy gut aids in proper absorption of nutrients necessary for thyroid function and helps regulate immune responses that can affect the thyroid. 

Also, in your gut, thyroid hormones are converted from their inactive form (T4) to their active form (T3). An imbalance in your gut flora can disrupt this process, leading to hypothyroidism symptoms, even if your thyroid gland is functioning correctly. 

Not to mention, a compromised gut lining can lead to inflammation and immune responses, impacting your thyroid health. 

Probiotic-rich foods and high-fiber diets support gut health.

4. Blood Sugar Regulation on Thyroid Health

Eating meals that skyrocket your blood sugar are not so great for your thyroid (these can be sweets, or naked carbs like plain oatmeal and bagels). 

Fluctuating blood sugar levels can stress the adrenal glands, indirectly affecting thyroid function. A balanced diet that stabilizes blood sugar, including complex carbohydrates, healthy fats, and proteins, is beneficial.

5. Detoxification for Thyroid Health

The thyroid is sensitive to toxins. A diet rich in antioxidants (found in fruits and vegetables) can help the body detoxify substances that might harm the thyroid.

6. Avoiding Goitrogens 

Goitrogens are substances in certain foods like soy and cruciferous vegetables (e.g., broccoli, cauliflower) that can interfere with thyroid function. While they don't need to be completely avoided, it's wise for those with thyroid issues to consume them in moderation and preferably cooked.

Screenshot These 10 Thyroid-Friendly Foods

Thyroid health and nutrition go hand in hand. Incorporating a balanced diet with natural foods that support thyroid health is crucial. Focus on iodine, selenium, and zinc-rich foods, along with fruits, vegetables, lean proteins, and healthy fats. 

Plus, don’t forget to limit processed foods and those high in sugar - limiting these can also significantly improve thyroid function.

  1. Seaweed: Rich in iodine, crucial for thyroid hormone production.

  2. Brazil Nuts: High in selenium, essential for the conversion of T4 to the active T3 hormone.

  3. Pumpkin Seeds: Zinc-rich, aiding in thyroid hormone synthesis and conversion.

  4. Eggs: Contain both iodine and selenium, supporting overall thyroid function.

  5. Yogurt: A good source of iodine, especially important for those who don't consume seafood regularly.

  6. Fish: Rich in Omega-3 fatty acids, which can reduce inflammation and support thyroid health.

  7. Chicken and Beef: High in zinc and B vitamins, crucial for thyroid function and hormone regulation.

  8. Apples: Contain pectin, which can help detoxify the body of heavy metals that interfere with thyroid health.

  9. Berries: High in antioxidants, protecting the thyroid gland from oxidative stress.

  10. Sweet Potatoes: Rich in antioxidants and nutrients, supporting overall thyroid health and hormone production.

By understanding how diet impacts thyroid health, women can make informed choices about their food intake, potentially improving their thyroid function and overall health. 

It's about finding a balance that supports the thyroid through nutrient-rich, anti-inflammatory, and gut-supportive foods.

Apply for The Gut Solution!

Are you ready to ditch your thyroid issues, heal your gut, and get back to feeling like your BEST, most confident self again? Are you ready to feel confident in knowing exactly what to do to feel good again with functional testing? Join us in our 12-week group program, "The Gut Solution” for completely personalized answers & a personalized plan to banish your current gut health symptoms - for good.

This comprehensive program is designed to empower you with the tools, support, and insights you need to nourish both your gut and thyroid health. 

Dive deep into a community of like-minded individuals, guided by functional RD experts who understand your challenges and are dedicated to your health transformation.

Apply now for "The Gut Solution" at Healthfully Nourished and your thyroid, gut, and your entire well-being will thank you!


A tablet showing the cover to 5 Strategies to Boost Your Energy Today guide from Taryn Mattern, functional nutritionist, in a cozy scene with a plant and cup of coffee

5 Simple Strategies to Boost Your Energy

Try these simple and proven quick-win tactics to end your fatigue and start feeling like yourself again. 


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