5 Foods and Drinks to Avoid for Better Thyroid Health

A young woman sitting at a kitchen table in a blue denim jacket and saying no to sliced bread by holding up her hand

Are the foods you’re eating sabotaging your thyroid health? If you’re managing hypothyroidism, Hashimoto’s, life without a thyroid, or other thyroid conditions, you may have heard that certain foods (and drinks) could be working against you, but which ones? And why? These are among the most common questions I get asked by my community of Thyroid Thrivers.

While each of us has unique dietary needs and sensitivities, there are some common culprits that experts agree we should avoid or minimize if we want to feel our best and avoid common thyroid symptoms like brain fog, anxiety, depression, and fatigue.

In the YouTube video (below), we’ll explore the top five foods and drinks to avoid if you have a thyroid condition. In the blog post, we'll dive deeper into the science behind why they can be problematic and how to make manageable, realistic changes without unnecessary food fear. I’ll also share some of my favorite healthy swaps for each so you can enjoy what’s on your plate and share meals with others while also supporting your health.

Let’s dig in and empower you with the tools to take charge of your thyroid-healing journey!

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1. Gluten

Why It’s a Problem: Gluten, a protein found in wheat, barley, and rye, is the #1 dietary trigger for thyroid patients, especially those with autoimmune thyroid disease like Hashimoto’s. This is due in large part to molecular mimicry—a phenomenon where gluten proteins resemble thyroid tissue, prompting your immune system to attack both.

Going upstream, a precursor to the issue of molecular mimicry is that gluten contributes to leaky gut (clinically known as intestinal permeability), a condition where the lining of your intestines becomes weak, loosening the tight junctions between the cells and creating a "leaky" intestinal wall. This allows food particles to escape into the bloodstream, triggering inflammation and potentially worsening autoimmune conditions. For those of us with Hashimoto’s, it can flare up an autoimmune attack on the thyroid.

When gluten particles escape the intestines, the immune system recognizes them as an invader and launches an attack. But remember: gluten molecularly resembles thyroid tissue! What happens next is that the attack on the misplaced gluten molecules that have escaped the intestinal wall can spark an attack on the thyroid gland. This phenomenon of the immune system attacking the body is, in essence, how autoimmunity works.

I’ve witnessed countless success stories from Thyroid Thrivers who have eliminated gluten and have personally experienced an improvement in my symptoms after going gluten-free. That's why all of my recipes here on Hypothyroid Chef are gluten-free! While cutting out gluten is not a quick fix, a surefire "cure," or effective for 100% of thyroid patients, it’s one that can make a big difference and is worth being aware of and exploring.

Key Stat: According to a survey of 2,232 individuals by Dr. Izabella Wentz, over 88% of Hashimoto’s patients who went gluten-free reported symptom improvement.
Expert Insight: Total elimination is often necessary for those who are highly sensitive to gluten, as even small amounts can trigger a reaction lasting weeks.

Healthy Swaps for Gluten:

Gluten-free grains like quinoa, basmati rice, wild rice, or buckwheat
Gluten-free pasta and bread. My favorite brands are Jovial Pasta and Canyon Bakehouse Bread.
Lettuce wraps or grain-free tortillas for sandwiches. I love Siete Grain-free Tortillas.
Cauliflower crusts for pizzas. I use Caulipower Pizza Crust.

2. Dairy

Why It’s a Problem: Dairy is a bit more nuanced than gluten. For some who are dairy-sensitive or intolerant, the issue is lactose, a sugar found in dairy. (We've all seen those lactose-free dairy products, right?) For others, the culprit is casein, a protein in dairy that can be highly inflammatory and can contribute to gut dysfunction. Casein is found in all types of dairy, including cow’s milk, goat’s milk, sheep's milk, and whey protein, making it tricky to avoid, as lactose-free products won't make a difference.

What about A2 milk for Thyroid Thrivers? A2 milk has the inflammatory A1 beta-casein removed and contains only the A2 beta-casein protein, which is considered to be less inflammatory. This may be a better option for those who are specifically sensitive to A1 beta-casein, but there are other elements of dairy that can spark inflammatory reactions. I have yet to hear from thyroid experts or patients that A2 milk is a reliable solution for Thyroid Thrivers, so the jury is still out on this one. If you've had success with A2 milk, I'd love to hear about it! You can DM me on socials to share your experience.

Eliminating dairy can feel daunting at first, but I’ve found that it’s one of the most impactful changes I’ve made. Within weeks of starting to cut out dairy (starting in 2015), I noticed my joint pain had disappeared, my bloating had subsided, and my acid reflux had gone away.

Take heart, my fellow cheese lovers. It’s not always about removing dairy forever—some Thrivers find they can tolerate certain types, like aged cheeses or cultured dairy products, in certain amounts as time goes by and healing occurs.

This has been the case for me, as I've been able to successfully reincorporate some cultured dairy, like buttermilk, yogurt, or aged raw milk cheeses, occasionally and in moderate amounts. Dairy may never be the dietary staple it once was for me, but I appreciate having the option to partake in a sprinkling of parmesan or some yogurt-based Tzatziki sauce once in a while.

Increased tolerance of some foods is not uncommon as the gut heals. Treating my gut dysbiosis and nurturing my gut health through thyroid-friendly food and lifestyle changes has made a big difference for me, as well as shifting to an anti-inflammatory food and lifestyle for the long haul. My body works better, my gut health is more stable, and I can get away with more foods, including some dairy, than I could when I started on my thyroid-healing journey back in 2015. I've seen similar stories play out time and time again in my Thrivers Club Community.

Healthy Swaps for Dairy:

Try this Homemade Almond Milk in place of cow's milk
Try alternatives to dairy products like coconut yogurt or cashew cheese
Nutritional Yeast adds a delicious cheesy flavor to recipes and is packed with B vitamins—which are key thyroid-supporting nutrients.
Incorporate more calcium-rich plant foods like Greens, Broccoli, or Chia Seeds if going dairy-free.
Try probiotic alternatives to dairy, like coconut kefir, fermented sauerkraut, fermented pickles, or chickpea miso.

3. Sugar

Why It’s a Problem: Sugar is everywhere, from coffee creamers to granola bars to so-called 'healthy' yogurts, and it’s highly addictive. Sugar activates the brain's reward system by triggering the release of dopamine, a neurotransmitter associated with pleasure, leading to cravings and reinforcing a cycle of overconsumption. For thyroid patients, sugar disrupts blood sugar balance, promotes inflammation, and weakens immune function. It’s a triple threat that can make managing symptoms like fatigue, inflammation, brain fog, and weight gain even harder.

I’ve seen firsthand how cutting back on sugar can transform lives. Many of my Thrivers Club Members have shared how reducing sugar in their diet has helped boost energy levels, improve mood, improve sleep, improve gut health, and support weight loss efforts. It's an intervention that seems to produce results for Thrivers consistently.

PRO TIP: The flip side of reducing sugar is prioritizing protein with every meal and snack in order to maintain a healthy blood sugar balance, steady energy, and a healthy weight. Consuming adequate protein (along with healthy fats and plenty of fiber) helps balance healthy complex carbohydrates from colorful plant foods.

Personally, I’ve found that even small steps toward reducing the consumption of added sugars can make a big difference without feeling restrictive. We don't have to take an all-or-nothing approach with sugar or beat ourselves up every time we choose to have a sweet treat. Instead, look at your daily habits and overall consumption of added sugar, and ask yourself where you can minimize sugar and focus on mindful indulgence and smarter choices.

Healthy Swaps for Sugar:

Enjoy a piece of fruit in place of sugary treats.
Try fruit-infused water or herbal teas in place of sugary beverages. I also love these stevia-sweetened electrolyte drink powders from Ultima.
Try a square or two of high-quality dark chocolate after meals rather than a full-size dessert. Look for a high percentage of cacao, and read labels carefully if you're avoiding ingredients like dairy or soy. Brands that are labeled Paleo-compliant will be gluten-, dairy-, soy-, and refined-sugar-free. My favorite Paleo-compliant brand is Hu Chocolate.
When preparing sweet treats or baked goods, choose recipes that utilize a small amount of natural sweetener like honey, dates, or maple syrup rather than loads of refined sugar. Sugar is sugar, but these natural sweeteners come with more nutrients, and a little goes a long way. Browse my library of Sweet Recipes for yummy options in this category!
Utilize cinnamon in baked goods or teas to add sweetness without adding sugar. As an added bonus, cinnamon helps support a healthy blood sugar balance!

4. Excessive Caffeine

Why It’s a Problem: For many of us, caffeine feels like a lifeline—especially when we're battling thyroid-related fatigue. But too much caffeine can overstimulate the adrenal glands, leading to an overproduction of cortisol and adrenaline. Over time, this can contribute to adrenal fatigue (clinically known as HPA-axis dysfunction), which is closely tied to thyroid dysfunction. When thyroid function goes sideways, it often takes the adrenals with it, and vice versa!

Coffee can be particularly rough on the gut and blood sugar levels. I love the taste of coffee, but the jitters, sweats, anxiety, stomach irritation, and roller-coaster moods are all clear signs that it does not love me back. Does any of this sound familiar?

Switching to green and herbal teas has been a game-changer for me. Now, my typical day starts with a Dairy-free Matcha Latte. Some days, I also enjoy a cup of Pique's Mint Sencha Green Tea after lunch. No more jitters, stomach pain, or coffee sweats, and it's done wonders for my skin. I love my green tea routine, and it loves me back! The secret? L-theanine.

Matcha Green Tea, in particular, is high in L-theanine. In fact, it's up to 5x higher in L-theanine than regular green tea. One difference is that matcha is shade-grown, which boosts the production of L-theanine, and is consumed in whole-leaf form. Matcha's L-theanine content provides a steady and gentle boost of energy without the anxiety or crashes of coffee.

That morning cup of something warm is a ritual many of us cling to for dear life, but you don't necessarily have to say goodbye to it. There are many ways to approach caffeine that won't trash your adrenals or your thyroid. While some therapeutic protocols like AIP do require a break from caffeine, many experts agree that 1 to 2 cups a day is tolerated by most and can even come with health benefits. The key is to listen to your body. If you feel like your morning cup sends you on a roller-coaster ride, it may be doing more harm than good, or you may need to switch to something a little gentler on your system.

Healthy Swaps for Excessive Caffeine:

Try this Dairy-free Matcha Latte for a gentler energy boost than coffee, thanks to L-theanine.
Check out these 5 Thyroid-Friendly and Caffeine-Free Hot Drinks!
For coffee flavor, minus the coffee, try roasted chicory/dandelion tea. You'll be surprised at the rich flavor! I love this Dandelion Faux Joe from Sip Herbals, which includes the chocolatey flavor of carob and comes with built-in gut and liver-supporting benefits!
Try replacing those extra cups of coffee with soothing herbal teas like rooibos or chamomile.
Try switching to decaf or half-caf coffee. For decaf, look for brands that state they use a "Swiss Water Process" on the label to ensure chemical-free processing.
For added adrenal support, try teas made with adaptogenic herbs, which help the body cope with stress. I love this Tulsi Original Tea, made with Holy Basil for an energizing, calming, and caffeine-free alternative.

5. Alcohol

Why It’s a Problem: Alcohol impacts your liver, which plays a critical role in converting inactive T4 thyroid hormone to active T3. It also disrupts gut health, interferes with sleep, and throws off hormone balance. Even moderate drinking can have a significant impact that lasts for days, and the cumulative effects of alcohol consumption can add up over time.

I go into more detail about the detrimental effects of alcohol in this post: 5 Reasons Alcohol is Problematic for Hypothyroidism.

I’ve personally made a concerted effort to cut out alcohol on my thyroid-healing journey, and the benefits have been incredible. Better sleep, improved gut health, and more consistent energy are just a few of the positive changes I’ve experienced. One of the most notable changes I experienced after taking an entire year off of alcohol was that it ended my years-long battle with chronic candida overgrowth. I had no idea how much of an impact even moderate alcohol consumption was having on my microbiome!

We each have to walk our own personal journey with alcohol. It's ubiquitous in our culture and can be an effective social lubricant. For some, it's one of the most significant factors standing between them and the health they desire. I'm not big on all-or-nothing rules around these things if they can be avoided, but in some cases, it really does need to be total abstinence. It’s all about your goals, needs, circumstances, history, and finding what works for you. Whether that means cutting back to special occasions, going 100% alcohol-free, or exploring healthier alternatives to alcohol, any small step toward your health is a step in the right direction.

Healthy Swaps for Alcohol:

Replace cocktails with mocktails, like sparkling mineral water with a splash of unsweetened, 100% tart cherry, cranberry, or pomegranate juice and a squeeze of lime. Or try one of these 3 Easy and Refreshing Mocktail Recipes!
Kombucha can be a nice probiotic alternative to fizzy alcoholic beverages like beer (which contains gluten) or hard seltzers. Note: Be aware that some kombucha formulations may contain a small amount of alcohol due to the fermentation process. Also, kombucha may not be right for those with candida overgrowth.
If you choose to partake in cocktails, choose low-sugar mixers like mineral water and choose clear spirits over brown, which are more purified and simpler to metabolize.
If you choose to partake in wine, choose options that are additive-free, low in sulfites, low in sugar, and naturally lower in alcohol, like Dry Farm Wines.

Finding What Works for You

Eliminating certain foods and drinks for the sake of your health and wellness isn’t about deprivation or self-denial—it’s about tuning in to what your body truly needs and thrives on, as well as what it doesn't. Every person is unique, and we each have unique dietary triggers. The list of foods that may spark inflammation goes beyond what's included on this list. If you'd like help figuring out what your unique dietary triggers are, check out my signature course, The Thyroid-Healthy Meal Plan Kickstart!

If you’re feeling overwhelmed, remember that small changes add up. The key is to listen to your body, track your symptoms, and approach your health journey with curiosity, compassion, and trust. Start with one swap at a time and see how it feels. And don’t forget to celebrate your progress along the way—it’s those little wins that pave the path to thriving.

For more support, download my FREE Thyroid-Friendly Grocery Guide to discover delicious, nutrient-packed foods you CAN enjoy.

You’ve got this! Here’s to making choices that empower you and bring you closer to feeling your best. Remember, your health journey is your own, but you don't have to walk it alone. Get my personal support, community support, and priceless resources to support your journey inside my Thrivers Club Community.

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5 Foods and Drinks to Avoid for Better Thyroid Health