Goitrogenic foods are foods that interfere with iodine absorption, leading to an enlargement of the thyroid gland, otherwise known as the formation of a “goiter”. A steady stream of iodine is necessary to keep your thyroid running optimally.
If you are having problems with low thyroid function, you can help your thyroid work better by making some adjustments to your diet, Some foods support your thyroid, while others could be hindering its function if you eat them frquently. So a few changes in your diet could make a big difference. This applies especially to those vegetarians who substitute large quantities of soy products for meat.
| Category | Foods to Avoid | Notes |
|---|---|---|
VEGETABLES |
African Cassava (used in tapioca) Asparagus Bamboo Shoots Broccoli Brussel Sprouts Cabbage (including Kimchi and Sauerkraut) Cauliflower Corn Kale Kohlrabi Leafy Greens (Turnip Greens, Mustard Greens, Collard Greens, Spinach) Radishes Rutabaga Sweet Potatoes Turnips Wasabi Watercress |
Although these vegetables are goitrogenic, they contain important fiber, vitamins, minerals, and anti-oxidants, and they are too nutritious to completely avoid. Try to eat them in moderation only. Eat them cooked if possible - the cooking process deactivates most of the goitrogenic compounds. |
NUTS |
Almonds Cashews Flax Seed Hemp Seed Peanuts Pine Nuts Pumpkin Seed Walnuts |
Roasting and cooking reduces the thyroid inhibiting compounds. |
GRAINS |
Barley Bulgur Durham Farina Graham Flour Kamut Kasha Matzo Meal Rye Semolina Spelt Wheat |
These grains all contain gluten. New evidence has shown a link between thyroid autoimmune disease and gluten intolerance and celiac disease. Your body recognizes gluten as a foreign invader, sending antibodies to attack, subsequently attacking your thyroid gland as well. Since gluten can cause a reaction for up to 6 months from ingestion, it is important to eliminate gluten completely from your diet to halt the attack on your thyroid. 99 percent of people who are gluten intolerant don’t know they have this condition so if you have thyroid issues it is worth getting screened for gluten intolerance, although you can test negative have in fact you have some sensitivity. A good option would be to eliminate gluten for a month and see how you feel. Gluten in widely used in processed foods. Other items may contain gluten - cereals, pasta, bread, processed baked goods, soup mixes, salad dressings and condiments. Even toothpaste and lipstick! Goitrogenic compounds are activated in millet when it’s cooked. Oats are fine as long as they are labelled gluten-free. They are often cross contaminated with other gluten containing grains. |
FRUIT |
Grapes Grape juice Nectarines Peaches Pears Strawberries Wine |
In California fluoride based pesticides are used on grape crops - fluoride is a goitrogen |
BEANS |
Garbanzo Beans All Soy Products Edamame Tofu Tempeh Miso Soy Milk Soy Bean Oil Soy Flour |
Soy contains isoflavones, it’s effects are goitrogenic and unfortunately it blocks iodine absorption. People with thyroid issues should seriously reduce or eliminate the amount of soy in their diet, as it’s a major endocrine disruptor. |
JUNK FOOD |
Processed Foods Deep Fried Foods Foods Containing Sugar |
This group of “so called food" causes inflammation in the body and inhibits the thyroid hormone conversion of T4 to T3. |
JUICE |
Sodas Reconstituted Juices Citrus Flavored Sodas |
Sodas and reconstituted juices are often manufactured using fluoridated water - fluoride is a goitrogen. avoid Mountain Dew, Fresca, Gatorade and other citrus-flavored sodas and soft drinks - they contain bromine, a goitrogenic toxin. Bromine and fluoride are two important culprits responsible for such a rapid increase in thyroid disease world wide. |
TEA |
Black Tea Green Tea |
Black tea and green tea leaves absorb a substantial amount of fluoride from the soil and air. Fluoride is a very harmful toxin, interfering with fluoride absorption. |
SEAFOOD |
Farm Raised Salmon Shark Swordfish Tilefish King Mackerel |
Farm raised salmon is really a grey color so it has to be dyed with chemicals to appeal to consumers. Studies have shown farmed salmon (like most farmed fish) contains alarming amounts of PCBs, mercury and other carcinogenic agents. Additionally, these fish are crowded with diseased water containing their own waste, chemicals and antibiotics. Shark, swordfish, tilefish and king mackerel should never be eaten as the concentration of mercury is too high, poisoning your thyroid gland. Limit your intake of tuna to once a week - unfortunately there is no such thing as “a safe amount of mercury”. |
DAIRY |
Milk Cheese Cream Milk Powder Butter Kefir |
Eliminate dairy for a few months and see if you feel better. Many people with thyroid disease have an allergy or sensitivity to dairy, and they do see an improvement in their symptoms. If you think you are intolerant to dairy products, then either avoid them or consume them in limited amounts. Commercial dairy products contain antibiotics and growth hormones, so its much better to go organic. |
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