What to Eat for Thyroid Health
Knowing how to nourish your thyroid is one of the foundational steps in keeping all your hormones healthy. Women have a higher risk of developing a thyroid condition, about 5 to 8 times more likely to have thyroid disease so doing what you can now to prevent a thyroid disorder is just as important as treating one.
“What foods are good for my thyroid?”
I’ll never forget the day I found out that eating a kale salad everyday for lunch wasn’t great for my thyroid health.
What?! How could kale not be good for me?!
The problem wasn’t necessarily with kale itself (it’s still one of my favorite veggies), the problem was that I was eating raw kale EVERY single day. And juicing it for breakfast too. I was eating about 4 cups of raw kale a day!
It turns out that foods have naturally occurring compounds called goitrogens. Consumed in excess, these can have a negative impact on the thyroid gland.
The thyroid is responsible for some major functions in our body. Things like controlling our metabolism, regulating body weight and body temperature, and determining our energy levels. It even impacts fertility. Personally, I want to have steady energy all day long and a metabolism that’s on my side, and if you do too, then it’s important to take care of your thyroid.
The signs and symptoms for an unhealthy thyroid range widely, but some of the common complaints include fatigue, unexplained weight gain or weight loss, depression, constipation, sleep disturbances, and more. These symptoms can have a serious impact on our everyday experience of life, and whether you know you have a thyroid condition or not, eating in a way that supports the thyroid can support your overall well-being.
Thyroid Foods and Nutrients
There are several different types of thyroid conditions, and the most common is hypothyroidism, or having an underactive thyroid. In most cases, the root cause of hypothyroidism is an autoimmune disease called Hashimoto’s Thyroiditis. While dietary guidelines for treating hypothyroidism versus an autoimmune disease vary slightly, the foundational nutrients your thyroid needs to function at its best remains the same.
Are Goitrogens Bad for Your Thyroid?
Fortunately, the short answer is no! The most common types of goitrogenic foods are cruciferous vegetables, such as cabbage, kale, broccoli, and Brussels sprouts. These foods are nutrient powerhouses serving as excellent sources of vitamin C, potassium, folate, vitamin B6, calcium, and magnesium.
Several studies have been conducted on cruciferous vegetables and their anti-cancer compounds. Due to their high nutrient density, completely eliminating foods in this family would not be a good idea if you can help it. Everyone reacts differently and getting muscle tested is what one needs to be specific.
The safe amount of goitrogenic foods in your diet will depend on your unique nutritional status, especially your amount of iodine. Low levels of iodine have been associated with increased sensitivity to goitrogens. Goitrogenic foods are something to be aware of, but definitely not something to fret about!
In the case that you have a hypothyroid condition, it’d be best not to have goitrogen containing foods raw, and in large quantities. For instance, do not eat a raw kale salad every single day for lunch. Also, most forms of cooking reduces goitrogens.
If you’re eating a varied, balanced diet, chances are you are not over-eating goitrogenic foods to the amount that they are having a negative impact on your thyroid.
Consuming sauerkraut as a condiment, or having a serving of cruciferous vegetables per day, is unlikely to have a significant negative impact on your thyroid health, unless you are iodine deficient.
A Day of Good Thyroid Foods
Stick with a whole food diet that includes balanced meals of protein and fat, along with plenty of nutrient-dense vegetables and a few booster foods. Booster foods for the thyroid that give the thyroid good nutrition are apples, seaweed, Brazil nuts, green tea, garlic, avocado, salmon, olive oil, eggs.
Here's an example:
Breakfast:
2-3 egg omelette with spinach, and green onions. Serve with tomato and avocado and a hot mug of green tea or bone broth.
Lunch:
Grilled chicken and a large baby green mixed salad with shredded carrots, sliced red bell pepper, and Brazil nut with dressing of lemon juice, garlic, and extra-virgin olive oil
Dinner:
Baked salmon and asparagus alongside red leaf lettuce salad with toasted almond slivers and dulse seaweed.
Snacks:
Celery sticks with almond butter, or sliced cucumbers and black olives or Brazil nuts.
