Is Your Diet Wrecking Your Thyroid? 7 Habits You Need to Change
Your thyroid is the master regulator of your metabolism, controlling everything from energy levels to weight and mood. And while we often blame hormones, stress, or genetics, what you eat plays a massive role in how well your thyroid functions.
So, what’s sabotaging your thyroid—and what can you do instead? Let’s break it down.
7 Everyday Habits That Could Be Wrecking Your Thyroid
Skipping Meals or Undereating
If you’re constantly skipping breakfast or going long hours without eating, your body shifts into survival mode, slowing down metabolism and reducing thyroid hormone production.
Fix it: Focus on balanced, protein-rich meals to keep your metabolism humming.
Too Much Caffeine and Sugar
Relying on coffee and sugary snacks for energy? Blood sugar spikes and crashes stress your thyroid, forcing it to work harder.
Fix it: Swap caffeine overload for steady, nutrient-dense meals with protein and healthy fats.
Over-Restricting Carbs
Going too low-carb for too long may affect active thyroid hormone levels, as some studies suggest it can reduce T3 production. However, this may be an adaptation rather than an impairment of thyroid function, and many individuals thrive on lower-carb diets.
Fix it: If you’re experiencing sluggishness on a very low-carb diet, consider incorporating quality carbs like sweet potatoes, quinoa, and whole grains, or monitor your thyroid function to find the best balance for your body.
Chronic Stress & Cortisol Overload
Stress isn’t just mental—it directly impacts thyroid function by raising cortisol, which suppresses metabolism.
Fix it: Prioritize stress management techniques like deep breathing, movement, and sleep.
Not Getting Enough Protein and Healthy Fats
Your thyroid needs amino acids and fats to create hormones. If your diet is too low in these, your metabolism can slow down.
Fix it: Add avocados, nuts, olive oil, eggs, and quality protein to your meals.
Relying on ‘Healthy’ Processed Foods
Many packaged ‘health foods’ are filled with inflammatory oils and artificial additives that interfere with thyroid function.
Fix it: Stick to real, whole foods—fresh vegetables, lean proteins, and unprocessed grains.
Overdoing Iodine or Selenium Supplements
More isn’t always better. Too much iodine or selenium can actually suppress thyroid function, and you likely don’t need a supplement at all.
Fix it: Get these nutrients from whole foods like seafood, eggs, and Brazil nuts instead of over-supplementing. Just 1-2 Brazil nuts per day provide enough selenium—any more could be too much!
The Good News: You Can Fix This
The key to better thyroid health isn’t about fad diets or extreme restrictions—it’s about balance. Small, strategic changes to your diet can help your thyroid function better, naturally.
For the full breakdown, tune into this week’s ThriveHer Podcast episode!
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Got questions? Drop a comment below or join the conversation inside the ThriveHer Community!
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