Are you feeling sluggish, struggling with weight gain, or just not yourself lately?
You’re not alone.
Many people face these issues without realizing they could be linked to their thyroid health. For instance, one patient of mine had no idea that her fatigue and mood swings were connected to her thyroid until we started to explore her diet. The foods you eat can either support or sabotage your thyroid health.
Let’s dive into how diet plays a critical role in maintaining optimal thyroid function, and what steps you can take to start feeling your best.
Foods for Thyroid Health
When it comes to your thyroid, the foods you eat can have a profound impact. Some foods may harm thyroid function by promoting inflammation, disrupting blood sugar balance, or creating stress in the body. These include:
- Hydrogenated and trans fats
- Sugary or highly refined foods
- Seafood high in environmental toxins (like PCBs)
For some people, sensitivities to gluten or other specific foods may also trigger immune responses and inflammation that damage the thyroid.
On the flip side, foods that support thyroid function either deliver essential nutrients or combat oxidative stress and inflammation:
- Omega-3 essential fatty acids
- Meats, nuts, and seeds high in trace minerals
- Plant foods rich in antioxidant phytonutrients
Additionally, research suggests that the Mediterranean diet may specifically benefit thyroid function. However, it’s important to remember that dietary choices should be personalized to each individual.
The Importance of Trace Minerals
Your thyroid gland plays a crucial role in regulating metabolism, mood, and mental function, but it can’t do its job without certain essential nutrients. Key trace minerals include:
Iodine: A building block for thyroid hormones, found in seaweed, seafood, and iodized salt. Note: Both too much and too little iodine can be harmful, so supplementation should be guided by a healthcare professional.
Magnesium: Necessary for the thyroid gland’s use of iodine and the conversion of T4 to T3. Top food sources include nuts, seeds, and green leafy vegetables.
Selenium: Acts as a cofactor for enzymes that convert T4 to the more active T3. Found in Brazil nuts, organ meats, and seafood.
Zinc: Low zinc levels are associated with both underactive and overactive thyroid conditions. Found in pumpkin seeds, oysters, and meat.
Incorporating these nutrient-dense foods into your diet can help optimize thyroid function, whether or not you have thyroid concerns.
Understanding Goitrogens
You may have heard of goitrogens—foods that can interfere with thyroid function. Goitrogens can interfere with the uptake of iodine into the thyroid gland and the thyroid’s ability to produce hormones. These foods include:
- Cruciferous vegetables: Broccoli, cauliflower, kale, Brussels sprouts, and collards
- Seeds and nuts: Flax seeds, pine nuts, and peanuts
- Grains and tubers: Millet, corn, and sweet potatoes
- Soy products: Tofu, tempeh, edamame, and soy milk
While it’s possible for these foods to cause thyroid issues, most people can safely eat them in moderate amounts. The goitrogenic effect is reduced when these foods are steamed, boiled, or fermented. People with an iodine deficiency are at higher risk when consuming these foods raw and in large quantities.
In conclusion:
Thyroid health is complex and deeply connected to what we eat.
Optimizing your diet to support your thyroid can have profound effects on your overall well-being.
If you’re looking to dive deeper into your diet and how it may be impacting your thyroid, we’re here to help. At our clinic, we specialize in personalized, proactive and precision based approaches to health, focusing on the unique needs of each individual.
Visit our offerings page to get started.
References:
Bellastella G, Scappaticcio L, Caiazzo F, et al. Mediterranean Diet and Thyroid: An Interesting Alliance. Nutrients. 2022;14(19):4130. Published 2022 Oct 4. [link]
Hu Y, Feng W, Chen H, et al. Effect of selenium on thyroid autoimmunity and regulatory T cells in patients with Hashimoto’s thyroiditis: A prospective randomized-controlled trial. Clin Transl Sci. 2021;14(4):1390-1402. [link]
Zhou Q, Xue S, Zhang L, Chen G. Trace elements and the thyroid. Front Endocrinol (Lausanne). 2022;13:904889. Published 2022 Oct 24. [link]
Petroski W, Minich DM. Is There Such a Thing as “Anti-Nutrients”? A Narrative Review of Perceived Problematic Plant Compounds. Nutrients. 2020;12(10):2929. Published 2020 Sep 24. [link]
Written by Onna Lo MD, 8/2024
