Seasonal foods to support your thyroid this winter
In the colder months, our bodies naturally crave warmth, nourishment and comfort. So if you’re wanting to support your thyroid health, the foods you choose can make a big difference to how you feel over wintertime.
The key? Warming, grounding meals, seasonal produce, and plenty of flavour. Let’s take a closer look at how you can include this over winter (without feeling deprived!)
How to eat to support your thyroid over winter
Choose warm cooked meals
Don’t get us wrong – there is a time and place for cold foods like smoothies and salads. But winter ain’t it. Your body wants easy to digest foods that make staying warm easier, not harder.
Opt for:
Soups
Stews
Roasted root veg (great for when you’ve got carb cravings!)
Slow-cooked meats
Warm porridges
Stewed fruits
When you cook food thoroughly and slowly, it’s easier for your body to absorb nutrients AND stay warm. And both of these are a win for your thyroid!
Focus on seasonal produce
We’re pretty spoiled here in Australia – our winter produce is packed full of nutrients that support thyroid health. Some of your best ingredients to choose include:
Pumpkin, sweet potato and carrots – great sources of beta-carotene
Beetroot – supports your liver and keeps your blood pressure healthy
Onion and garlic – great gut-loving and anti-inflammatory properties (stick to infused oils if you’re sensitive!)
Brassicas like broccoli, kale and cauliflower – aids in liver detoxification and keeps your hormones balanced
Wait, did you say brassicas? What about goitrogens?
Brassicas get a bit of a bad rap when it comes to thyroid health. But if you’ve got Hashimoto’s or an underactive thyroid? You don’t need to avoid them entirely - you just need to know what to do with them.
So what's the trick? Cook them.
Steam them, sauté them, roast them, whatever suits your taste. Cooking helps reduce goitrogens and makes brassicas much more thyroid-friendly.
Add in thyroid nutrients
You know we love to talk about these nutrients – because your thyroid can’t thrive without them! So load up on your foods packed with:
Selenium – your 1-2 Brazil nuts a day will do the trick
Zinc – pumpkin seeds, beans and legumes, meat and seafood
Iodine – seaweed and seafood have you covered here
Iron – red meat, legumes and cooked leafy greens
Pump up the flavour with spices
Warming herbs and spices can keep you toasty with a circulation boost as well as supporting digestion. Load up on dishes that include:
Ginger
Turmeric
Cinnamon
Cumin
Cardamom
Cayenne pepper
Nutmeg
Fennel
Try adding them to soups and stews, or even have them as a tea ingredient.
Need thyroid-supportive winter meal ideas? Try these!
If you need inspiration, we’ve got you sorted. Here are some dishes that combine many nourishing ingredients into one tasty bowl:
Slow-cooked lamb shanks with garlic, beetroot, carrots, and rosemary – rich in iron, zinc, and warming herbs
Pumpkin and red lentil soup with turmeric and cumin – easy to digest, rich in beta-carotene and plant-based protein
Beef and sweet potato stew with kale and garlic – a warming, iron-rich dish that supports circulation and thyroid hormone conversion
Stir-fried cabbage and cauliflower with ginger, sesame oil, and eggs – quick, cooked brassicas with a boost of selenium and healthy fats
Oven-roasted tray bake with pumpkin, carrots, beetroot, onion, and a sprinkle of sunflower seeds – a colourful and easy side with multiple thyroid-friendly nutrients
Low on energy? Play it smart and batch-cook, so you always have some in the fridge or freezer ready to reheat.
Remember: you don’t have to overhaul your whole diet!
Eating seasonally and to support your thyroid isn’t about starting from scratch or making every single food you consume.
Small shifts add up, so try adding an extra roasted veggie to your roast nights or switch your cold smoothie for warm porridge with cinnamon. Your body will thank you, even for the little bursts of effort.