Have you been told to avoid goitrogenic foods because of your thyroid disorder? Goitrogenic foods are:
-Broccoli
-Brussels sprouts
-Cabbage
-Cauliflower
-Collard greens
-Flax seed
-Kale
-Mustard greens
-Pears
-Peaches
-Pine nuts
-Peanuts
-Radishes
-Rutabega
-Soy
-Spinach
-Strawberries
-Sweet potatoes
-Turnips
What is the Concern with Goitrogenic Foods?
Goitrogenic foods are thought to affect thyroid function by inhibiting synthesis of thyroid hormones, resulting in enlargement of the gland.
With further research in holistic nutrition, and anecdotal evidence that continues to grow leaps and bounds, we are finding that this may not be true. The enlargement seems to be more related to the underlying “battles” that are occurring in the body and in the thyroid specifically. These events happening in our bodies are what contribute to the inflammation of the gland.
In my personal healing, I overcame the fear of eating goitrogenic foods, and enjoyed them in moderation throughout the time my thyroid healed. I grew kale, cabbage, and collard greens in my garden the summer before I became pregnant. I enjoyed them in salads, or made stir fry. There is nothing better than growing your own food and enjoying it! Strawberries, peaches, and pears have always been favorites here, and cauliflower has been a great substitute for pizza crust and rice in replacing grains that are used so often in our diet.
Busting the Goitrogenic “Myth”?
By avoiding these foods, people may be setting themselves up for nutritional deficiencies. This contributes to illness, as well as overall imbalance in the body. Antioxidant properties, complex carbohydrates, vitamins A,B,C, and K, calcium, magnesium, and potassium can be found in these foods. Namely, zinc and sulfur, which are critical to thyroid function, can be obtained from these foods as well.
The only food that I find is best avoided is processed soy. Fermented soy or edamame are ok.
Balancing Goitrogens with Sources of Iodine
If you are still skeptical of eating goitrogenic foods, or you have in fact experienced enlargement of your thyroid from eating an abundance of goitrogenic foods, then I have a suggestion that may let you keep these foods in your diet.
Goitrogens may interfere with the uptake of iodine if eaten often. To safeguard yourself, incorporate sea vegetables into your diet. Examples of this are dulse flakes as a salt substitute, wakame that’s used in miso soup, or even a kelp supplement if you know your iodine levels have been low. You can use this to draw a circle on your skin, and if it’s still there after 12 hours, your iodine level is most likely good. Further testing from your physician can tell you more.
If you’re having goitrogenic foods in your diet, or wish to keep them while healing an underactive thyroid, then be sure to incorporate healthy sources of iodine.
You can learn more about iodine and its importance in the role of your thyroid function in my FREE eBook when you sign up HERE for my newsletter. I do not overwhelm subscribers with emails. You may receive 1 or 2 emails from me each month. That’s it!
Toxic Broccoli? Cooked or Raw?
Broccoli contains a natural pesticide that it produces, and this pesticide can be fairly toxic to us if we consume a generous amount of broccoli. Give broccoli a bath in cold water and vinegar to get it clean.
Cooking goitrogenic foods like broccoli knocks down the thyroid inhibiting properties of the foods. If we’re going to eat vegetables, especially of the goitrogenic family, we should steam, bake, or cook them in some way to do this. I actually prefer foods like steamed broccoli and baked cauliflower over raw, so this really isn’t an issue for me; regardless of what the experts are saying. Cooking them also makes it easier to add dulse flakes, or something like nutritional yeast for added nutrients and flavor.
The Foods I’d More Concerned with Avoiding
There are more important avoidances that you’ll want to do for at least 30 days if you’re trying to heal your thyroid. Doing an elimination diet like this is a way to see what food/foods are irritating you, which can contribute to the dysfunction of the gut and ultimately the thyroid. Because remember; if our digestion is off, then our thyroid will be off. Avoiding the foods below will help you see what your triggers are, and help your belly and thyroid to heal:
- Refined sugar (Lean on whole sweeteners like raw honey, maple syrup, molasses, agave syrup, or monk fruit.)
- Refined grains containing gluten (It’s the industrial agriculture practices and processing that gets us in trouble with grains. The GMOs and chemicals during growing cause issues for us, as well as the processing plants and machines that cross-contaminate or overwhelm foods with gluten.)
- Conventional Dairy (Grass-fed and organic is best.)
- Corn (There’s an overabundance of corn in our diets, and it’s a top GMO crop.)
- Soy (Fermented and whole-food options like edamame are ok.)
- Pork (Pasture-raised and organic is best, but take a break to see how no pork feels.)
- Caffeine (Try coffees like this with energy from herbs instead of caffeine. Caffeine can interfere with blood sugar balance and deprive us of “our future energy.”)
- Alcohol (Try mocktails like this that are made with adaptogenic herbs to get calm and chill without a hangover or headache!)
- Strive for foods that are whole, non-GMO, organic, and animal foods that are pasture or grass-raised on a humane farm.
I always tell clients to keep a food journal to see how they feel when avoiding these foods. In most cases, it’s difficult to avoid at first. People can feel cranky for a couple weeks, but then that lifts. Clarity, energy, better moods, and even less anxiety from having better digestion are common “side effects.” 
Help is Here
Navigating through all the information that’s out there is tough. The truth is, following your gut is critical to getting well. A health coach is the person who roots for you, and advocates for what you feel is best. If you’re looking for someone to help you on your journey to healing, just get in touch using the contact form below. It would be an honor to be at your side.
Leave a Reply