If you’ve been diagnosed with hyperthyroidism, you may have noticed changes like a faster heartbeat, feeling restless yet unusually tired, unintentional weight loss, increased warmth, irritability, or difficulty sleeping. Because thyroid hormones regulate metabolism, hyperthyroidism puts your body into a higher gear.
Medication is typically the most effective way to manage these symptoms and restore hormone balance. However, supportive lifestyle habits, including key adjustments in your diet, can also be beneficial. Choosing the right foods to eat with hyperthyroidism can help protect muscle and bone strength while reducing additional strain during treatment.
What is hyperthyroidism?
Hyperthyroidism occurs when the thyroid gland produces more hormone than the body needs. Because thyroid hormones regulate metabolism, excess levels speed up many bodily functions and can place extra strain on the heart, muscles, and bones.
Common symptoms include:
- Rapid or irregular heartbeat
- Unexplained weight loss
- Increased appetite
- Anxiety or irritability
- Tremors
- Heat intolerance and excessive sweating
- Fatigue or muscle weakness
- Difficulty sleeping
- Frequent bowel movements
How hyperthyroidism affects diet and metabolism
When thyroid hormone levels are elevated, the body’s metabolic rate increases. This shift influences how nutrients are used:
- Calories burn faster: The body uses energy more quickly, which may lead to unintended weight loss. More calories may be required to maintain a stable weight.
- Muscle tissue can be lost: A faster metabolism can lead to muscle breakdown, so adequate protein is important to preserve strength and support tissue repair.
- Bone turnover increases: Hyperthyroidism increases fracture risk through increased bone turnover, making adequate calcium and vitamin D important for bone support alongside any medical interventions you may undergo.
- Heart works harder: A faster metabolism can also raise heart rate and the overall workload on the cardiovascular system.
- Appetite and digestion may change: Some people feel constantly hungry, while others find it difficult to eat regularly due to anxiety or digestive discomfort. Nutritional demands increase either way.
If symptoms persist or become more noticeable, reach out to your healthcare provider. They can review your thyroid levels with blood tests, imaging, and other evaluations to ensure that your treatment plan stays appropriate.
Best foods to eat with hyperthyroidism: key nutrients and food groups
When you have an overactive thyroid, eating the right foods can support your bones, muscles, and heart and help keep your energy steady. Here are a few to focus on:
Calcium-rich foods
Excess thyroid hormone accelerates bone turnover. This means bone is broken down faster than it can be rebuilt. Over time, this can reduce bone mineral density and increase the risk of osteoporosis and fractures. Getting enough calcium — along with vitamin D — helps protect bone health, particularly when hyperthyroidism has been present for a while.
Try including more of the following in your diet:
- Milk and yogurt
- Cheese
- Fortified plant milks (such as almond, soy, or oat milk)
- Sardines with bones
- Leafy greens like kale and bok choy
Vitamin D sources
Vitamin D allows your body to absorb calcium efficiently and supports proper bone mineralization. Without enough vitamin D, calcium absorption drops, and the body may draw calcium from bones to maintain normal blood levels. Exposure to sunlight helps your body create vitamin D on its own, however factors like the season, geographic location, skin tone, sunscreen use, and time spent outdoors can make it to where you may not be able to absorb enough from the sun alone. Because of this, food or sometimes supplements can help fill the gap.
If you’re not sure where to start, consider:
- Fatty fish such as salmon, mackerel, and tuna
- Fortified milk or plant-based alternatives
- Fortified cereals
- Egg yolks
- Mushrooms
High-protein foods
Hyperthyroidism increases metabolism, which can contribute to loss of muscle mass and strength. When thyroid hormone levels are high, the body breaks down muscle protein more quickly. Consuming adequate protein helps preserve lean muscle, supports energy levels, and provides the building blocks your body needs to repair and maintain muscle.
You could start by adding:
- Poultry such as chicken or turkey
- Fish and seafood
- Eggs
- Tofu and tempeh
- Beans and lentils
- Greek yogurt and cottage cheese
Whole grains and fiber-rich carbohydrates
Carbohydrates high in fiber, such as legumes, whole grains, and certain vegetables, fruits, and nuts, are helpful when metabolism is elevated because they provide steady energy, which can provide steady energy to help with changes in appetite and maintaining intake while metabolism is increased.
These foods also provide essential minerals such as zinc, copper, and magnesium, which are involved in the creation of thyroid hormone and overall metabolism.
Stock your kitchen with more of these:
- Brown rice
- Quinoa
- Oats
- Whole wheat bread or pasta
- Barley
- Sweet potatoes
Fruits and vegetables
A wide range of fruits and vegetables supplies essential vitamins, minerals, and antioxidants that aid thyroid health. Nutrients like vitamin C, carotenoids, magnesium, zinc, and copper help protect cells from oxidative stress, support overall health and immune function, and help your body recover better while undergoing treatment.
Aim to include a variety of colors and types, such as:
- Berries (blueberries, strawberries, raspberries)
- Oranges and citrus fruits
- Bananas
- Spinach and Swiss chard
- Bell peppers
- Broccoli and carrots
What foods should you avoid with hyperthyroidism?
Most people don’t need highly restrictive diets, but understanding which foods to eat with hyperthyroidism — and which to limit — can help ease symptoms and support stability during treatment.
High-iodine foods
Because iodine is what the thyroid uses to make hormones, getting too much can make the thyroid overactive. This is more likely in people who already have thyroid problems or were previously low in iodine.
Foods particularly high in iodine include seaweed, kelp, iodized salt, and some iodine-fortified products. You don’t need to eliminate iodine entirely, but avoiding concentrated sources can help maintain balance. It is important to work with your healthcare provider to determine how much iodine is appropriate for your individual needs while managing hyperthyroidism.
Excess caffeine
Caffeine is a stimulant found in coffee, energy drinks, strong tea, and many sodas. Since hyperthyroidism already increases heart rate and stimulates the nervous system, caffeine can intensify symptoms such as palpitations, jitters, and insomnia.
Highly processed foods
Packaged snacks, sugary cereals, fast food, and baked goods high in refined sugar tend to be high in added sugars, unhealthy fats, and salt while lacking key vitamins and minerals.
When managing a condition that affects metabolism and energy levels, prioritizing nutrient-dense foods can make it easier to meet your body’s needs and maintain steadier energy throughout the day.
Excess alcohol
Alcohol can affect heart rhythm and contribute to bone loss, which are concerns already associated with hyperthyroidism. Limiting intake can reduce added strain to the heart and improve bone health.
Practical tips for eating foods for hyperthyroidism every day
Dietary adjustments don’t need to be major to be effective. Small, steady changes already matter in helping keep your energy stable and supporting your body’s needs.
- Add a protein food like eggs, yogurt, chicken, tofu, beans, or fish to each meal to help protect muscle and keep you full longer.
- Include calcium-rich foods such as milk, fortified plant-based milk, yogurt, leafy greens, or sardines to support bone health.
- Instead of seaweed or iodine-fortified snacks, choose nuts, fruit, whole-grain crackers, or yogurt.
- Try limiting coffee and alcohol, since both can worsen heart racing, anxiety, and sleep problems. If cutting back completely feels difficult, switching to decaf coffee or herbal tea can still help reduce palpitations and overstimulation while giving you a similar routine.
- When appetite is higher than usual, choose filling snacks such as Greek yogurt with fruit, nut butter on whole-grain toast, trail mix, or cottage cheese.
- Consult your provider to see whether supplements may be necessary.
Let Health Loft help you create a balanced approach to thyroid health
Nutrient-dense meals centered on the right foods to eat for hyperthyroidism can be valuable in promoting steadier energy and improved health. Still, it’s important to remember that diet alone isn’t a replacement for medical treatment. Instead, it works best as part of a broader care plan.
At Health Loft, our dietitians specializing in thyroid conditions can provide personalized guidance tailored to your treatment plan and medications, helping you make practical adjustments as your symptoms shift. Our personalized approach ensures your nutrition plan supports both your physical health and a balanced, sustainable relationship with food. Connect with a Health Loft dietitian to get started today.
This article was reviewed by Katie Whitson, RD, LD. It is intended for informational purposes only and does not replace personalized nutritional advice.
