Dr. Ruscio Radio, DC: Health, Nutrition and Functional Healthcare

1012 - 9 Best Foods for Thyroid Health

Mar 30, 2026

Short, actionable food picks for thyroid support are laid out in quick, bite-sized segments. Fermented foods, bone broth, and berries get credit for gut and barrier benefits. Brazil nuts, seafood, seaweed, eggs, and iodized salt supply key minerals. Red and organ meats are highlighted for iron and B12 to round out nutrient needs.

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ADVICE

Use Fermented Foods To Support Hormone Conversion

Eat fermented foods like yogurt, kefir, kimchi, and sauerkraut to support gut bacteria and thyroid hormone conversion.
A Stanford study found multiple servings of fermented foods daily lowered inflammation and improved gut bacterial diversity.

ADVICE

Eat Two Brazil Nuts Daily For Selenium

Include Brazil nuts for selenium to protect thyroid via glutathione peroxidase support.
Eating two Brazil nuts daily raised blood selenium 64% and increased thyroid glutathione peroxidase by 13%, slightly outperforming supplements.

ADVICE

Aim For Seafood Twice Weekly

Eat seafood (shellfish and oily fish) two to three times weekly for selenium, zinc, B vitamins, and omega‑3s.
Shellfish like oysters provide zinc for T4→T3 conversion; oily fish supply anti‑inflammatory omega‑3s linked to lower Hashimoto risk.

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Need a thyroid deep dive? See Dr. Ruscio's Thyroid Self Help Course: https://drruscio.com/thyroid-course/

In this episode, Dr. Ruscio breaks down the 9 best foods to support optimal thyroid function and why getting the right nutrients, including selenium, iodine, iron, and zinc, can make all the difference. He also reveals the powerful connection between gut health and your thyroid, and how a healthier gut can enhance nutrient absorption, lower inflammation, and reduce autoimmunity. If you've been struggling with thyroid issues, these foods will help you restore optimal health.

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👇 Watch more videos like this 👇

➡️ The Science of Leaky Gut with Dr Michael Camilleri MD (Mayo Clinic):https://www.youtube.com/watch?v=q0KlrBy39wo

➡️ Red Light Therapy REVERSES Hashimoto's (New Breakthrough):

https://www.youtube.com/watch?v=DowcFFyG7Cs

➡️ The Best Way to Treat a Sluggish Thyroid - New Study:

https://www.youtube.com/watch?v=xLuw1q2kvVM

➡️ Escape the Hypothyroidism Trap with Dr. Antonio Bianco:

https://www.youtube.com/watch?v=n1jzvyEoLfI

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And if you have any questions or topics you would like covered in the future, let me know in the comments!

👇Read these next 👇

➡️ Can You Use Red Light Therapy for Thyroid Health?:

https://drruscio.com/red-light-therapy-for-thyroid/

➡️ 8 Reasons You Have Symptoms of Too Much Thyroid Medication:

https://drruscio.com/too-high-thyroid-medication-symptoms/

➡️ What Happens If You Don't Take Thyroid Medication?:

https://drruscio.com/what-happens-if-you-dont-take-thyroid-medication/

📌Timestamps

00:00 Intro

01:38 Fermented Foods

02:53 Brazil Nuts

04:27 Seafood

05:36 Iodized Salt

09:24 Seaweed

10:53 Bone Broth

12:25 Red Meat & Organ Meat

14:00 Eggs

14:31 Berries

15:56 Thyroid Resources

Featured Studies

📉 The Relationship between Gastrointestinal Health, Micronutrient Concentrations, and Autoimmunity: A Focus on the Thyroid: https://pubmed.ncbi.nlm.nih.gov/36079838/

📉 The Role of Nutrition on Thyroid Function: https://pubmed.ncbi.nlm.nih.gov/39125376/

📉 5'- and 5-deiodinase activities in adult rat cecum and large bowel contents inhibited by intestinal microflora:

https://pubmed.ncbi.nlm.nih.gov/8214060/

📉 Gut-microbiota-targeted diets modulate human immune status: https://pubmed.ncbi.nlm.nih.gov/34256014/

📉 Brazil nuts: an effective way to improve selenium status: https://pubmed.ncbi.nlm.nih.gov/18258628/

📉 Investigating the associations between dietary nutrient intake and risk of Hashimoto's thyroiditis: a cross-sectional study from NHANES and a case-control study: https://pubmed.ncbi.nlm.nih.gov/41541194/

📉 U-shaped relationship between iodine status and thyroid autoimmunity risk in adults: https://pubmed.ncbi.nlm.nih.gov/31252413/

📉 A Paleolithic-type diet results in iodine deficiency: a 2-year randomized trial in postmenopausal obese women:

https://pubmed.ncbi.nlm.nih.gov/28901333/

📉 Morton® all-purpose iodized sea salt nutritional facts: https://www.mortonsalt.com/article/morton-all-purpose-iodized-sea-salt-nutritional-facts/

📉 Commercially available kelp and seaweed products - valuable iodine source or risk of excess intake?:

https://pubmed.ncbi.nlm.nih.gov/33889064/

📉 Analysis of iodine content in seaweed by GC-ECD and estimation of iodine intake: https://pmc.ncbi.nlm.nih.gov/articles/PMC9359334/

📉 Bone Broth Benefits: How Its Nutrients Fortify Gut Barrier in Health and Disease:https://pubmed.ncbi.nlm.nih.gov/40180691/

📉 A polyphenol-rich dietary pattern improves intestinal permeability, evaluated as serum zonulin levels, in older subjects: The MaPLE randomised controlled trial: https://pubmed.ncbi.nlm.nih.gov/33388204/

📉 Effect of berry-based supplements and foods on cognitive function: a systematic review: https://pubmed.ncbi.nlm.nih.gov/35217779/

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DISCLAIMER: The information on this site is not intended or implied to be a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your physician or other qualified healthcare provider before starting any new treatment or discontinuing an existing treatment.

Music featured in this video: "Modern Technology" by Andrew G, https://audiojungle.net/user/andrew_g

*Full transcript available on YouTube by clicking the "Show transcript" button on the bottom right of the video.