Food is so much more than fuel—especially when you’re healing, adjusting, or trying to feel like yourself again in a body that feels… different.
Whether you’re postpartum, managing a thyroid condition, or just feeling off in your energy, digestion, skin, or mood—what you eat really does make a difference. And for many of us, it’s not about being trendy or perfect. It’s about giving our bodies a better foundation to work with, especially when our hormones are doing the most.
Here’s the truth:
The food I share here is based on what I’ve personally learned (and felt) supports:
- Hormone balance
- Better energy
- Healthier skin and hair
- Less inflammation
- More stable moods
- Postpartum recovery
- And life without a thyroid
I’m not a doctor or dietitian, but I’ve done a lot of learning, trial-and-error, and research. My recipes reflect that lived experience—with real science in mind.
Foods I Focus On:
These are the foods I build most of my meals around—not in a restrictive way, but because they help me feel clearer, calmer, and more stable.
- Leafy greens & cruciferous vegetables (like kale, spinach, broccoli, arugula)
- Rich in minerals like magnesium and iron; support detox pathways and hormone regulation.
- Whole grains (quinoa, oats, millet, brown rice)
- Fiber helps flush excess estrogen and supports digestion.
- Healthy fats (avocado, olive oil, seeds, nuts)
- Fats are essential for hormone production and absorption of fat-soluble vitamins (A, D, E, K).
- Legumes, lentils, and clean plant proteins
- Support muscle repair and hormone signaling; steady blood sugar = steady mood.
- Seeds (especially flax, chia, pumpkin, and sunflower)
- Some women practice “seed cycling” to support hormonal shifts throughout the month.
- Flax and chia are rich in omega-3s and lignans, which can help regulate estrogen.
- Fruits like berries, bananas, and citrus
- Full of antioxidants and vitamin C, which support adrenal health and reduce oxidative stress.
- Herbs & spices (turmeric, cinnamon, ginger, rosemary)
- Anti-inflammatory, antioxidant-rich, and support blood flow and digestion.
- Hydration
- I always start my day with a full glass of water (and take my medication on an empty stomach).
- Proper hydration is key for thyroid hormone transport, circulation, and energy.
What I Try to Limit or Avoid:
This isn’t about fear or obsession—just being mindful of what throws me off balance and listening to my body’s needs.
- Highly processed foods
- They often contain refined oils, preservatives, and added sugars that disrupt blood sugar, hormones, and gut health.
- Refined sugar
- It spikes blood sugar and triggers inflammation, which can throw hormones out of sync.
- Refined vegetable oils (canola, soybean, corn oil)
- Often oxidized and inflammatory—especially for people with autoimmune or thyroid issues.
- Soy
- I personally avoid it in the mornings or around the time I take my medication, as it can interfere with Levothyroxine absorption.
- Caffeine
- I don’t cut it out entirely, but I delay it until at least 90 minutes after taking my thyroid meds. Caffeine can also mess with cortisol, sleep, and nutrient absorption if I’m not careful.
- Gluten
- Not everyone needs to cut gluten, but many with thyroid conditions (especially Hashimoto’s) report reduced inflammation and symptoms when they reduce or eliminate it.
- Dairy (especially conventional dairy)
- I keep it low because it can contribute to acne and mucus, and sometimes bloating. I opt for non-dairy milks or limited grass-fed sources if I do have it.
Everyday Toxin Avoidance
Hormonal health isn’t just about food—it’s also about reducing the things that quietly stress your system every day.
- I rarely use a microwave anymore. Instead, I reheat on the stove or in the oven—it feels cleaner, and I like to avoid plastic exposure and uneven heating.
- I store food in glass containers instead of plastic as much as I can. Plastics can leach endocrine-disrupting chemicals into food—especially when heated.
- I buy organic when possible (especially for things like berries, spinach, apples, and potatoes—look up the “Dirty Dozen” list). It’s not about perfection, but reducing the pesticide load where I can.
Postpartum, Thyroid, or Just Tired?
A lot of people ask me if I eat a certain way just for thyroid health or just for postpartum healing. The truth? There’s a lot of overlap.
Both postpartum bodies and thyroid-challenged bodies need:
- Steady blood sugar
- Anti-inflammatory, nutrient-dense meals
- Gut support and adrenal support
- Extra protein and minerals
- Hormone-safe choices around food, cookware, skincare, etc.
So no—I don’t separate it out. Because real-life healing is layered. Most of us are dealing with both fatigue and hormonal shifts and metabolic wonkiness and skin issues and mood swings all at once.
This way of eating is meant to support the whole picture—with kindness and flexibility.
Supplements: Support When You Need It
While food is the foundation of my approach, I’ve found that targeted supplements can make a meaningful difference—especially when guided by thorough testing and professional recommendations.
After getting a full blood panel and working with a naturopathic doctor, I began supplementing with vitamin D, vitamin B complex, algae oil, magnesium, vitamin E, and a few others. The changes in my energy, mood, and overall hormone balance were noticeable.
Since having my girls close together and going through pregnancy again, I know it’s time to revisit those labs and adjust my supplements accordingly.
It’s safe to say that most people can benefit from daily vitamin D and magnesium supplements. That said, I always recommend working with a qualified healthcare provider to find what’s right for you—because supplements are powerful tools that work best when personalized.
The Takeaway
I don’t follow a perfect plan. I just try to tune in, stay curious, and choose what supports me in this season. I’m always learning and tweaking what works best for my body. Everyone is different—this isn’t about perfection, it’s about intention.
The way I eat is rooted in whole, nourishing foods with both science-backed and holistic benefits. It’s about honoring your body, balancing hormones, supporting your energy, and feeling more you again—especially in transformational times like postpartum recovery or living without a thyroid.
At the end of the day, it’s a conscious lifestyle shift. One that takes effort, but offers real and lasting reward.
I hope my recipes help you feel nourished, empowered, and supported—whether you’re recovering from birth, adjusting to life on thyroid meds, clearing brain fog, or just tired of feeling tired.
Meredith's Kitchen Table 