Thyroid-Healthy Eating 101: What to Eat (and Avoid) for Energy & Healing

Wondering what to eat for thyroid health? This episode is the place to start. It lays the groundwork for all our food-focused conversations here at Hypothyroid Chef. Whether you're newly diagnosed with Hashimoto’s or years into your thyroid journey, this cornerstone episode of the Thyroid-Healthy Bites podcast breaks down the essential principles of a healing, thyroid-friendly diet.

You’ll learn what to eat, what to avoid, and how to create a sustainable, personalized approach to feeling better, starting with your next bite.

NOTE: This post has been updated with the replay of Episode 5 (now featured as Episode 82), including a fresh new intro and updated video. The message is just as relevant today as when it first aired—and just as helpful.

We'll Discuss:

• Basic concepts of thyroid-healthy eating
• What the experts agree on (and where they differ)
• Why gluten is so problematic for thyroid patients
• The gut-thyroid connection and why gut health matters
• My personal journey with dietary changes
• Common pitfalls and how to avoid them
• How to decide which thyroid-healthy diet approach is right for you

_{^{Disclaimer: This information is for educational and inspirational purposes only. Always consult with your doctor or other qualified healthcare providers before making changes to your diet, health care, or exercise regimen.}}

Podcast Links:

• Listen on the podcast page
• Listen / Subscribe on iTunes
• Listen / Follow on Spotify
• Watch and Subscribe on YouTube 

Let’s Get Personal: Why This Matters

What is thyroid-healthy eating? That can be a tricky question to answer, because there’s no one-size-fits-all thyroid diet. We all have unique dietary needs and sensitivities.

After spending the last 10 years reading, researching, and interviewing leading thyroid experts, I’ve identified common threads that show up again and again. Sure, opinions vary—but most experts agree on key principles that form the foundation of thyroid-friendly nutrition. And over the years, many of those principles haven't changed. While much of the evidence may still be anecdotal (because let's face it, medical studies cost multi-millions and aren't being done on this stuff), the patient community has proven the staying power of these recommendations, and the life-changing improvements they can provide. 

That’s exactly what I cover in this episode of Thyroid-Healthy Bites. We’ll explore the why and how of thyroid-healthy eating, so you can reflect on your current food choices and how they may—or may not—be supporting your thyroid and overall well-being.

📌 Catch Part 2: Which Diet is Best for Hypothyroidism or Hashimoto's?

In this follow-up episode, I explore the pros and cons of different dietary templates like gluten-free, Paleo, and AIP to help you find the best fit.

My Approach to Thyroid-Healthy Eating

I cook with lots of organic produce, clean animal protein, and healthy fats. This is true for my personal diet and for the recipes I share here. This is also why I focus on dietary templates like gluten-free, dairy-free, Paleo, and AIP.

While the long-term goal is a personalized, bio-individual diet, these templates provide a helpful starting point for anti-inflammatory eating. They also give us shared language to connect as Thyroid Thrivers navigating our unique paths to wellness.

Get Started: Download Your Free Thyroid Thrivers' Grocery Guide

I know how overwhelming it can feel to start making dietary changes, so I created a free resource to help you take that first step with confidence.

This printable guide features 130+ delicious foods to choose from—foods you can eat! From protein and produce to healthy fats and naturally sweet treats, this list is 100% gluten-free, dairy-free, soy-free, and refined sugar-free.

It's colorful, empowering, and customizable—because your path to healing is yours alone.

👉Click here to download it now

Wishing you the best of health,

P.S. You might also enjoy these episodes:

• PART 2: Which Diet is Best for Hypothyroidism or Hashimoto's?
• Your Thyroid on Gluten, with Whitney Morgan
• My Top Tips on Thyroid-Healthy Meal Prep and Planning
• 10 Ways to Make Thyroid-Healthy Eating More Affordable
• Myths, Fears, and Roadblocks Around Thyroid-Healthy Eating