My Graves’ & Thyroid Eye Disease Diet: What I Actually Eat Every Day to Heal
Grab my Thyroid-Happy Diet Freebie here!
When I was first diagnosed with Graves’ disease, food wasn’t the first thing on my mind. Honestly, I didn’t change my diet much at all. My doctor put me on methimazole, and it worked really well at first. Within a week I felt relief, and for about six months I thought, “Okay, I can manage this.”
But then things shifted. I started slipping into hypo symptoms, then swinging back into hyper. My dose was a constant struggle, and eventually the medication just wasn’t working for me anymore. I began adding in supplements, which helped for a while, but my flares only got worse.
At that point, I realized I had to look deeper. I had always thought my bloating and IBS symptoms were just part of my “hot girl tummy” (spoiler: they were very much not normal). While I was in Mexico, I did some testing and discovered I had a parasite. I took the prescribed medicine, which worked briefly but came with awful side effects. That was the wake-up call: I needed to overhaul my diet completely.
I started the Autoimmune Protocol (AIP) and went 100% gluten-free. At first, I was very strict. Over time, as my antibodies lowered, I loosened up, but I still aim to make the best choices I can. Eventually, I went back to the U.S. and did functional testing, which revealed that same parasite was still hanging around—plus H. pylori, other gut bugs, dysbiosis, low beneficial probiotics, and leaky gut. Seeing it on paper finally made the reality set in: my stomach was in rough shape, and had been for years.
I went through a three-month gut protocol with targeted supplements, dietary and lifestyle changes, and honestly, I believe that was what reversed my TED and put me into remission.
My Food Philosophy
Now that I’ve lived through the highs and lows, my approach to food is simple and sustainable:
Reduce inflammation → Focus on whole, minimally processed foods that calm the immune system.
Support gut health with intention → Instead of just throwing probiotics at the problem, I now know how important it is to run functional testing first. Tests like stool analysis (GI map, GI Advanced, Gut Zoomer) or organic acid testing can reveal what’s really happening in the gut and microbiome; parasites, overgrowths, dysbiosis, or lack of beneficial bacteria. This is especially useful if you’re dealing with IBS, bloating, or other gut symptoms. From there, you can be strategic about what foods and supplements (including probiotics) actually help rather than make things worse. Blindly taking probiotics can make IBS, bloating, and constipation WAY worse.
Balance blood sugar → I’ve learned that stable blood sugar helps tremendously with energy, mood, hormones, and even eye symptoms. I aim to start meals with veggies (fiber first helps slow glucose absorption), and I always prioritize protein and healthy fats to prevent blood sugar (and cortisol) spikes. This way, I avoid the rollercoaster highs and lows that can worsen anxiety, fatigue, and flares. Eating within an hour of waking up can prevent the spikes as well.
Eat the rainbow → I aim for as many colors on my plate as possible. Different colors = different phytonutrients, each with their own healing properties. Those compounds are what give plants their vibrant colors, and they play a big role in calming inflammation, protecting eye health, and supporting the immune system.
ADD Foods That Support Healing
1. Quality Protein
What to include: Grass-fed meats, wild-caught fish (salmon, sardines, cod), pastured eggs, organ meats (liver).
Why it helps: Provides essential amino acids for immune function, tissue repair, and hormone production. Grass-fed and wild sources are richer in omega-3 fatty acids, which calm inflammation and support brain and eye health.
2. Healthy Fats
What to include: Avocados, coconut oil, olive oil, fatty fish, walnuts, chia seeds, flaxseeds.
Phytonutrients to note:
Polyphenols in olive oil → antioxidant + anti-inflammatory.
ALA (alpha-linolenic acid) in walnuts/flax → supports heart + thyroid health.
Why it helps: Fats regulate hormones, stabilize blood sugar, and reduce inflammation. Omega-3s in fatty fish are especially powerful in modulating immune responses.
3. Non-Starchy Vegetables
What to include:
Greens (spinach, kale, Swiss chard) → magnesium, chlorophyll, folate.
Cruciferous (broccoli, cauliflower, Brussels sprouts) → glucosinolates that support liver detox and estrogen balance.
Orange veggies (carrots, squash, sweet potato) → beta-carotene for eye health.
Purple veggies (eggplant, purple cabbage, beets) → anthocyanins, strong antioxidants.
Why it helps: Non-starchy veggies are loaded with phytonutrients, antioxidants, vitamins, and minerals that lower oxidative stress, balance hormones, and support detox pathways.
4. Low Sugar Fruits
What to include:
Berries (blueberries, raspberries, strawberries) → anthocyanins + vitamin C.
Apples + pears → quercetin, helpful for histamine balance.
Apricots + peaches → carotenoids for skin + eye protection.
Why it helps: Low-sugar fruits provide fiber, antioxidants, and vitamins without spiking blood sugar. They support gut health, immune balance, and reduce inflammation.
5. Fermented Foods
What to include: Sauerkraut, kimchi, kefir, kombucha, miso, unsweetened yogurt (if tolerated).
Fermented foods often enhance the bioavailability of polyphenols (like in kimchi or miso).
Why it helps: Rich in probiotics, fermented foods balance the microbiome, strengthen gut lining, and help regulate the immune system.
CAUTION: May make SIBO, candida, bloating, and IBS worse, SO important to do a stool test!
6. Bone Broth
What to include: Homemade broth from grass-fed beef, pasture-raised chicken, or even fish bones.
While not plant-based, bone broth contains amino acids (glycine, proline, glutamine) that work synergistically with phytonutrient-rich veggies when used in soups/stews.
Why it helps: Supports gut lining repair, provides minerals like magnesium and calcium, and helps soothe digestion — essential for healing leaky gut and calming inflammation.
What I Eat in a Day
Morning
Warm (or room-temp) lemon water with a dash of sea salt to wake up digestion. (Himalayan or Celtic salt are my usual go-to)
Protein smoothie with greens (spinach or arugula), flax, chia, cilantro (helps detox) and berries (purple/blue for antioxidants and detox, green for chlorophyll + magnesium).
A sprinkle of turmeric + ginger (yellow + orange phytonutrients for inflammation).
OR: Coconut yogurt (I like Siggis) when I’m lazy with gluten free keto friendly granola.
1-4 Brazil nuts for selenium (great for thyroid + eyes) or handful of cashews.
Lunch
Large salad with mixed greens, olives, beets, cucumbers, avocado (green), and chicken.
Olive oil + apple cider vinegar + lemon dressing.
Or: Gluten free sandwich (I like Base Culture brand) with arugula, chicken or turkey, avocado, mustard
A side of sauerkraut (fermented and loaded with gut support) or pickles.
Afternoon Snack
A few spoonfuls of sauerkraut (fermented and loaded with gut support).
Carrots dipped in sunflower butter.
Herbal tea like decaf green tea or dandelion (tastes like coffee, I like Teeccino brand).
Dinner
Roasted rainbow veggies (zucchini, broccoli, carrots, beets, orange or purple sweet potato, and/or squash).
A clean protein like wild salmon or chicken.
OR: My go-to crock-pot recipe. Download it here (in the thyroid-happy diet freebie).
Quinoa or cauliflower rice.
Fresh herbs (parsley, cilantro, rosemary) for both flavor and plant compounds.
Evening Wind-Down
Herbal tea (tulsi, chamomile, or peppermint).
A piece of dark chocolate (polyphenols = more phytonutrient love) or a handful of pumpkin seeds.
Foods I Try to Avoid
Gluten & dairy → can trigger my symptoms, leaky gut.
Soy → can affect hormone levels
Highly processed foods → inflammation bombs.
Too much caffeine → makes my heart race and worsens anxiety, terrible sleep.
Spicy food, alcohol → triggers my TED eye bulging.
The Takeaway
What I eat today looks very different from when I started my Graves journey. Back then, I thought diet didn’t really matter, but I’ve learned that food can either fuel flares or support healing. Looking back, I wish I started with an AIP diet from the very beginning, that would have saved me a lot of time and energy on trial and error.
Now, eating the rainbow and focusing on phytonutrient-rich foods has become second nature. I don’t view it as restriction anymore, it’s about abundance. What nourishing foods and herbs can I add to each meal? The more colors, the more plant compounds working behind the scenes to calm inflammation, support my thyroid, and protect my eyes.
This doesn’t mean I’m perfect (I’m not!) or that I never enjoy a treat. But I’ve seen first-hand how powerful diet, gut health, and lifestyle changes can be. For me, they were a huge part of reversing my TED and getting into remission.
If you’re walking through Graves or Thyroid Eye Disease, I’d love to hear: have you noticed certain foods help or hurt your symptoms? Share in the comments so we can keep learning from each other.
This post is for educational and awareness purposes only. I’m sharing both research and my personal experience with thyroid eye disease and autoimmunity. It is not medical advice and should not replace individualized guidance from your doctor, pharmacist, or other qualified healthcare provider. Please do not start, stop, or change any treatments, supplements, or vaccines without consulting your own care team. Everyone’s body and medical history are unique — what I share here is meant to spark conversation, not to dictate your personal health decisions.
If you’re reading this, maybe your world has also been flipped upside down by a diagnosis. Maybe you’re searching for the missing pieces, for someone who sees you as more than numbers on a chart.
I am here sharing my Graves & TED story, spilling all of the valuable information and secrets I’ve found, and the beginning of this space. Thank you for being here.
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