Hashimoto’s thyroiditis is a condition where your immune system attacks your thyroid gland, causing inflammation and fatigue. Scientists have discovered that damage from harmful molecules called free radicals plays a big role in this disease. The good news? What you eat might help protect your thyroid. This review of recent research shows that eating foods rich in omega-3 fats, antioxidants, and key minerals like selenium and zinc—along with getting enough vitamin D—may reduce inflammation, support your immune system, and help your thyroid work better. While diet alone won’t cure Hashimoto’s, it appears to be an important tool that doctors often overlook.

The Quick Take

  • What they studied: How different foods and nutrients might help people with Hashimoto’s thyroiditis manage their condition by reducing inflammation and supporting thyroid health
  • Who participated: This was a review of existing research rather than a new study with participants. Scientists looked at many previous studies about Hashimoto’s, immune function, and nutrition
  • Key finding: Eating a balanced diet rich in anti-inflammatory foods, healthy fats, antioxidants, and specific minerals appears to help reduce damage to the thyroid and may ease symptoms of Hashimoto’s
  • What it means for you: If you have Hashimoto’s, paying attention to your diet—especially eating more fish, nuts, colorful vegetables, and foods with selenium and vitamin D—may help you feel better alongside your regular medical treatment. However, diet should complement, not replace, your doctor’s prescribed thyroid medication

The Research Details

This is a narrative review, which means scientists read through many published studies about Hashimoto’s thyroiditis and summarized what they learned. Rather than conducting one new experiment, the researchers looked at the big picture of what we know about how the disease develops and how nutrition might help. They focused on understanding three main areas: how the immune system goes wrong in Hashimoto’s, how harmful molecules called free radicals damage thyroid cells, and which foods and nutrients might protect against this damage.

The researchers examined scientific evidence about specific nutrients and food patterns that might help. They looked at studies about omega-3 and omega-6 fatty acids (healthy fats found in fish and nuts), polyphenols (plant compounds in colorful foods), proteins, vitamins, and minerals like selenium, zinc, and iodine. This approach allowed them to see patterns across many different studies and identify the most promising dietary approaches.

A narrative review is useful because it helps doctors and patients understand the current state of knowledge about a topic. Since Hashimoto’s is a complex disease involving both genetics and environment, looking at many studies together helps identify which dietary changes have the strongest evidence behind them. This type of review is especially valuable for nutrition because it can highlight practical, everyday changes people can make while they’re receiving medical treatment.

This review was published in Nutrition Reviews, a respected scientific journal. However, readers should know that narrative reviews don’t have the same level of certainty as studies that test one specific intervention with a large group of people. The strength of the recommendations depends on the quality of the individual studies the authors reviewed. Some findings are based on strong evidence, while others are preliminary and need more research. The authors appropriately use cautious language like ‘may help’ and ‘appears to’ rather than making absolute claims.

What the Results Show

The research suggests that people with Hashimoto’s experience an imbalance in their bodies where harmful free radicals (called oxidative stress) build up and damage thyroid cells. This damage triggers more inflammation and makes the immune system attack the thyroid even more. The good news is that certain foods can help fight this process.

The strongest evidence supports eating foods with anti-inflammatory properties. This includes omega-3 fatty acids from fish and flaxseeds, omega-6 fatty acids from nuts and seeds, and polyphenols from colorful fruits and vegetables. These foods appear to calm down the inflammation in the thyroid.

The review also highlights the importance of antioxidants—nutrients that fight free radicals. Vitamins C and E, selenium, and zinc all appear to protect thyroid cells from damage. Additionally, getting enough vitamin D, iodine, iron, and B vitamins seems important for keeping the thyroid functioning properly. Protein sources like whey and soy may also help support immune function.

Beyond the main nutrients, the research suggests that following a balanced, varied diet with many different whole foods appears more helpful than focusing on single supplements. The combination of multiple protective nutrients working together seems more effective than any one nutrient alone. The review also emphasizes that adequate micronutrient intake is essential because deficiencies in minerals like selenium or iodine can actually make thyroid problems worse.

This review builds on decades of research showing that autoimmune diseases involve both immune system dysfunction and oxidative stress. What’s newer is the growing recognition that nutrition plays a bigger role in managing Hashimoto’s than doctors traditionally acknowledged. Previous research focused mainly on thyroid hormone replacement medication, but this review highlights how diet can work alongside medication to improve outcomes. The findings align with broader research showing that anti-inflammatory diets help many autoimmune conditions.

This is a review of other studies, not a new experiment, so it can’t prove that diet causes improvements—only that evidence suggests it may help. The individual studies reviewed had different sizes, methods, and quality levels. Some findings are based on strong evidence from large studies, while others come from smaller or preliminary research. The review doesn’t provide specific meal plans or exact amounts of nutrients needed. Additionally, most research has focused on individual nutrients rather than complete dietary patterns, so we don’t have perfect information about the ideal diet for Hashimoto’s. Finally, people’s bodies respond differently to dietary changes, so what works well for one person might not work the same way for another.

The Bottom Line

If you have Hashimoto’s thyroiditis, consider working with your doctor or a dietitian to add more anti-inflammatory foods to your diet. Focus on eating fatty fish (salmon, sardines) 2-3 times per week for omega-3s, include a variety of colorful vegetables and fruits for polyphenols and antioxidants, eat nuts and seeds for healthy fats, and ensure adequate intake of selenium (found in Brazil nuts, seafood, and whole grains) and vitamin D (from fatty fish, egg yolks, or supplements if needed). These changes appear to have moderate to good evidence supporting them. Continue taking your thyroid medication as prescribed—diet supports but doesn’t replace medical treatment. Confidence level: Moderate. The evidence suggests these changes may help, but more research is needed to determine exact amounts and ideal dietary patterns.

This information is most relevant for people who have been diagnosed with Hashimoto’s thyroiditis. It may also be helpful for people with other autoimmune thyroid conditions. If you’re experiencing thyroid symptoms or suspect you might have Hashimoto’s, talk to your doctor first—dietary changes alone won’t treat the condition. People with certain food allergies or restrictions should work with a healthcare provider to adapt these recommendations. This is not medical advice for people without thyroid disease.

Don’t expect overnight changes. Nutritional improvements typically take 6-12 weeks to show noticeable effects on energy, mood, and other symptoms. Some people notice improvements in inflammation markers within 4-6 weeks. Consistency matters more than perfection—making sustainable dietary changes you can maintain long-term is more important than strict adherence for a few weeks.

Want to Apply This Research?

  • Track daily intake of key nutrients: servings of fatty fish, number of Brazil nuts or selenium-rich foods, vitamin D intake (from food or supplements), and daily vegetable/fruit servings. Use a simple 1-5 scale to rate daily energy and symptom severity to correlate with dietary patterns over 8-12 weeks
  • Start with one small change: add one omega-3 rich food to your diet this week (canned salmon, walnuts, or flaxseeds). Next week, add one selenium-rich food. Build gradually rather than overhauling your diet at once. Use the app to set reminders for these foods and track when you eat them
  • Create a weekly check-in where you log which recommended foods you ate, rate your energy level (1-10), and note any symptom changes. After 8 weeks, review the data to see if weeks with better nutrition correlated with better energy and fewer symptoms. Share this data with your doctor to discuss whether dietary changes are helping

This review summarizes scientific research about nutrition and Hashimoto’s thyroiditis but is not a substitute for professional medical advice. Hashimoto’s is a serious medical condition that requires diagnosis and treatment by a qualified healthcare provider. Do not stop, change, or adjust your thyroid medication based on dietary changes without consulting your doctor. While the evidence suggests that certain nutrients and dietary patterns may support thyroid health, individual responses vary significantly. Before making major dietary changes, especially if you take medications or have other health conditions, consult with your doctor or a registered dietitian. This information is for educational purposes and should not be used for self-diagnosis or self-treatment.