The thyroid gland plays a crucial role in your overall health. Located at the front of your neck, it produces hormones—T3 and T4—that regulate metabolism, energy, digestion, heart rate, sleep, and more. These hormones are made with iodine and influence nearly every organ.

When your thyroid doesn’t work properly, it can slow metabolism by up to 40%, causing fatigue and weight gain. In contrast, overactive thyroid function can raise metabolism by 60–100%, triggering other issues. A common thyroid condition is hypothyroidism, often linked to Hashimoto’s syndrome.

Diet heavily impacts thyroid health. The top three foods to avoid are gluten, sugar, and dairy. These cause inflammation and interfere with hormone production.

Gluten—found in wheat, barley, and rye—is especially harmful due to a protein called gliadin. It can worsen thyroid function and is hidden in many processed foods. Going gluten-free can ease symptoms.

Sugar, including that in alcohol, juices, and energy drinks, increases inflammation and disrupts hormone balance. It also adds stress to your immune system, which can worsen autoimmune thyroid disorders.

Dairy can be hard to digest and may contribute to inflammation and poor nutrient absorption, further impacting thyroid function. Even organic options aren’t always safe.

Limiting gluten, sugar, and dairy can support better thyroid health. Combine this with learning about healthy eating and practices like intermittent fasting. Natural remedies may also support your body’s healing process.

Taking control of your diet is a powerful step toward improving thyroid function and overall wellness.