11 FOODS

AFFECTING YOUR
THYROID HEALTH
(Hint Mostly Vegetables)
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Disclaimer

This guide is for educational and informative purposes only and is not intended as
medical or professional advice. The use of diet and nutrition to control metabolic
disorders and disease is a very complicated science, and is not the purpose of this
program. Before making any changes to your diet or undertaking an exercise program
it is essential that you obtain clearance by your physician/doctor.
Table of Contents

Introduction ............ .................................................................................. 1

The Thyroid: What It Is and What It Does ................................................. 2

How the Thyroid Gets Messed Up............................................................ 2

Symptoms of Thyroid Dysfunction .......................................................... 4

Foods to Eat for Thyroid Health ............................................................... 6

Foods to Avoid for Thyroid Health ............................................................ 6

Lifestyle Factors and Thyroid Health ....................................................... 7

Supplements for Thyroid Health .............................................................. 8

Medication & Hormone Replacement ...................................................... 9

11 Foods Affecting Your Thyroid ............................................................... 9

7-Day Thyroid Meal Plan .......................................................................... 14

Introduction
It is estimated that 20 million Americans have a thyroid problem, and
that 12 percent of the general population will develop a thyroid problem
in their lifetime. (1) Those numbers only continue to grow. Autoimmune
hypothyroidism, or Hashimoto’s thyroiditis, is the most common autoimmune
disorder that exists, primarily affecting women.

So what is causing the little butterfly organ at the base of the neck to be such
a widespread problem?

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The Thyroid: What It Is and What It Does
The thyroid is a small endocrine, or “hormone producing,” gland that sits at the
base of the throat, with two “wings” that sit on either side of the windpipe.

The thyroid is responsible for producing triiodothyronine (T3) and thyroxine

(T4), the two main thyroid hormones. T4 is the inactive reserve form that is
converted to T3 as the body needs it for energy and metabolism. The thyroid
makes hormones when prompted from the pituitary gland, which is located in
the brain.

The thyroid is well known for being associated with metabolism, but it is
responsible for much more than just the ability to lose weight. While it does
regulate how the body uses energy—which is why a low-functioning thyroid
can have symptoms of extreme fatigue, and those with an overactive thyroid
might experience restlessness or an inability to sleep—the thyroid also
influences how effectively the brain, heart, muscles, liver, adrenal glands, and
reproductive organs function.

How the Thyroid Gets Messed Up

The thyroid, like all endocrine organs, is very sensitive to the overall
environment of the body. It can be especially sensitive to stressors and other
issues, like inflammation, viral infections, or major hormone changes from
pregnancy or menopause.

It is possible for people of any age or gender to experience thyroid problems,

but the most common issues are seen in women over the age of 30.

Typical triggers for thyroid problems include:

●● Infection with a virus such as Epstein-Barr, cytomegalovirus, or certain

members of the herpes virus family

●● Genetics, including a family history of anyone with an autoimmune

disorder of any kind or thyroid problems

●● Pregnancy and postpartum changes

●● Environmental triggers like toxins or chemical exposure

●● Food allergy or sensitivity

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 ●● Effects from another autoimmune or chronic condition, like celiac dis-
ease, rheumatoid arthritis, multiple sclerosis, or fibromyalgia

While there may be other causes of an initial onset of thyroid problems, these
are the most commonly found.

Hyperthyroidism and Graves’ Disease

Hyperthyroidism occurs when the thyroid produces too many hormones,
resulting in cells that are overstimulated. This effect passes throughout the
body and can result in a heart that is also overstimulated, resulting in an
increased heart rate. It can also result in feelings or symptoms of manic,
anxiety, and an inability to be still and rest.

The thyroid has a lot to do with the quality of the mind, and an overactive
thyroid often contributes to an inability to concentrate or to slow thoughts
down. Thyroid disorders can often be misdiagnosed as mental or brain
disorders because of how profoundly it impacts mood and stability.

An overactive thyroid can have its roots in hormone overproduction that is

due to non-autoimmune reasons (like medication side effects, viral infections,
or toxicity), or which are rooted in an immune system gone rogue, when the
immune system produces antibodies to attack the thyroid.

Autoimmune hyperthyroidism is referred to as Graves’ disease. When the

immune system is triggered, it attacks the thyroid and causes inflammation
that enlarges the gland, resulting in higher levels of thyroid hormones than
the body requires.

One of the common symptoms associated with Graves’ disease is an inflamed

eye condition referred to as proptosis, where the tissue surrounding the eyes
swells and causes the eyeballs to appear to bulge forward. This is reversible if
treated early.

Hyperthyroidism and Graves’ disease are diagnosed by blood tests, and are
typically treated with radioactive iodine or antithyroid medications.

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Hypothyroidism and Hashimoto’s Thyroiditis
Hypothyroidism occurs when the thyroid produces too few hormones,
resulting in cells that are not receiving enough energy and end up in a slowed
or sluggish state that can include mental symptoms like depression and
weight gain without lifestyle changes.

An underactive thyroid can be caused by non-autoimmune reasons such as

pregnancy or postpartum hormone changes, viral infections, medication side
effects, or other reactions, or can be a result of an immune attack, resulting in
autoimmune disease.

Hashimoto’s thyroiditis, or autoimmune hypothyroidism, is the most common

autoimmune disorder that exists, impacting roughly 14 million people,
although many experts suspect that there are millions of people who are not
getting proper diagnoses. (2)

The immune system responds to proteins in the thyroid gland that it

mistakenly targets as foreign, slowly destroying the gland. In some people,
the thyroid will completely cease to function, but in others, if diagnosed soon
enough, autoimmune causes can be treated, and the disease can be paused
or sent into remission. The result may be a partially functioning gland.

Hashimoto’s is diagnosed by blood tests, and in some cases, ultrasound or

CT scan. It is often treated with lifestyle modifications to remove offending
triggers, and can be modulated with thyroid hormone replacement.

Symptoms of Thyroid Dysfunction

The symptoms of a dysfunctional thyroid are wide and varied, and for most,
take many years to become fully apparent. It can sometimes take many years,
or even a decade, to get a full diagnosis, since symptoms of thyroid problems
can overlap with numerous other conditions like rheumatoid arthritis,
depression, bipolar disorder, anxiety, and adrenal problems.

Common symptoms of an underactive thyroid may include:

●● Fatigue or excessive tiredness

●● Intolerance of cold, or feeling significantly colder than

everyone else in the room

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 ●● Cold extremities or poor circulation

●● Low pulse

●● Dry skin

●● Hair loss on the head and eyebrows

●● Brittle nails

●● Constipation

●● Weight gain and inability to lose weight

●● Intolerance of exercise or exertion

●● Poor concentration and memory

●● Inability to stay asleep or fall into restful sleep, despite fatigue

●● Depression

Symptoms of an overactive thyroid can include:

●● Nervousness

●● Irritability

●● Poor concentration and memory

●● Feeling excessively warm, warmer than everyone in the room, or hav-

ing hot flashes

●● Increased heart rate

●● Diarrhea or irritable bowels

●● Insomnia or inability to relax and fall asleep

●● Weight loss without effort

●● Bulging eyes

●● Anxiety or panic attacks

●● Thinning hair

●● Reduced or irregular menstrual cycle

For some, many of these symptoms will appear, but for others, only one or two
prominent symptoms will appear.

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Foods to Eat for Thyroid Health
While there can be conflicting opinions as to which foods are specifically
good for the thyroid, the general assumption is that fresh, unprocessed foods
are beneficial, while processed foods are best avoided.

A diet rich in clean, free-range proteins, healthy fats, and vegetables and fruits
is the best way to naturally support hormone function.

Proteins: The thyroid needs the right amount of protein for blood sugar
balance and energy, so it’s essential to consume protein regularly. As a
nutritionist who specializes in thyroid conditions, I recommend protein with
every meal. 10 to 15 grams of protein is a good baseline, but some people
need significantly more.

Fats: Thyroid issues can be triggered by inflammation and can also contribute
to increased inflammation. Healthy fats are highly anti-inflammatory, and
should be consumed regularly. Coconut oil, avocado oil, and oils from fatty,
wild-caught fish should be part of a healing diet for any thyroid disorder.

Carbohydrates: While super low-carb diets may be therapeutic for some

conditions, thyroid disorders require carbohydrates. The thyroid requires a
certain level of carbohydrates and glucose to synthesize hormones. While
these can primarily be achieved from vegetables and fruits, they should
be consumed in higher quantities than are typically found in low-carb or
ketogenic diets.

Foods to Avoid for Thyroid Health

Goitrogens get a bad rap in the thyroid community because they are reputed
to reduce the thyroid’s ability to make hormones. The thyroid needs iodine,
and it is suggested by some thyroid practitioners that goitrogens interfere with
the ability of the thyroid to access iodine.

Foods that are considered to be goitrogens include cruciferous vegetables

like broccoli, cabbage, cauliflower, and Brussels sprouts. Other goitrogens are
flax seeds, peanuts, soy, spinach, strawberries, and sweet potatoes.

Dr. Datis Kharrazian, a well-respected expert in the thyroid community,

explains that thyroid enlargement is not caused by goitrogens in foods, but
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rather from inflammation in general. Unfortunately, many thyroid patients
avoid eating all goitrogens and miss out on the anti-inflammatory benefits of
cruciferous vegetables, which also help to remove toxins and chemicals from
the body that can, in some cases, be causes of autoimmunity in the first place.

Instead of avoiding these healthy vegetables, thyroid patients should instead

focus on avoiding foods that can trigger immune sensitivity and cause
inflammation. These foods can include:

●● Processed foods of any kind

●● Sugar (even natural and artificial sweeteners)

●● Vegetable oils

●● Refined carbohydrates

●● Grains, especially wheat and gluten

●● Soy

●● Dairy

●● Legumes

Because the Paleo diet naturally excludes many of these foods already, it
has become a go-to therapeutic food plan for anyone suffering from thyroid
conditions.

Lifestyle Factors and Thyroid Health

The thyroid—and all endocrine organs—are extremely sensitive to sources
of toxins and chemicals. While food can be a major source of this, chemicals
from cosmetics, environmental sources, households, work spaces, and
numerous other outside sources can accumulate in the body and contribute
to inflammation, chronic conditions, and hormone imbalances.

When it comes to addressing thyroid health, it’s best to avoid synthetic

ingredients of all kinds—especially in cosmetics or personal care products that
touch the skin and can get absorbed.

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Supplements for Thyroid Health
Many patients dealing with thyroid disorders feel desperate to find relief.
Supplements can be an alluring option since many make claims to provide
relief or support for the thyroid.

While some supplements can definitely be beneficial, it’s essential to run

any supplements by a practitioner who is skilled in thyroid wellness. Below
I’ve addressed some of the most common supplements recommended for
thyroid conditions.

Iodine: Many holistic practitioners recommend iodine to anyone with

symptoms of thyroid disorders. This practice should be seriously questioned,
however, since supplemental iodine can worsen autoimmunity. When iodine
is consumed naturally from food sources, like sea vegetables, it can be
highly beneficial. But in supplement form, when it lacks the other whole food
components, it can increase inflammation in the thyroid.

Selenium: Selenium is one of the nutrients required by the thyroid to

synthesize hormones. It is found naturally in foods like Brazil nuts, sardines,
grass-fed beef, and chicken. It could be argued that anyone eating a Paleo
diet will consume an ample amount of food-sourced selenium and does
not need to take extra. However, in some cases of extreme deficiency, a
practitioner may recommend a short course of supplemental selenium.

Magnesium: A mineral that is a common deficiency, magnesium is required

for the conversion of T4 into the active T3. Without enough magnesium,
thyroid hormone levels will likely not appear normal. Magnesium is found in
foods such as leafy greens, avocado, dark chocolate, and seafood, and again,
will typically be regularly consumed on a Paleo diet. But since deficiency
is common, a high-quality magnesium citrate or magnesium glycinate
supplement can often be beneficial for thyroid conditions.

Turmeric: Highly anti-inflammatory, turmeric is a potent medicinal

supplement and food that is often beneficial for chronic conditions, including
thyroid disorders. While it’s not safe for everyone (pregnant women and those
on blood thinners should not take turmeric), it can be integrated into the diet
and does not necessarily need to be consumed in capsule form.

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Medication & Hormone Replacement
Many thyroid conditions are treated medically. For some, this can take the
edge off of numerous unpleasant and life-altering symptoms, but when
thyroid problems are due to autoimmunity, medication alone will not be
enough to reverse or completely remove symptoms.

Graves’ disease or hyperthyroidism can often be treated with thyroid blockers

or radioactive iodine to downregulate the thyroid’s hormone production.

Hypothyroidism or Hashimoto’s thyroiditis can often be treated with thyroid

hormone replacement. There are a number of prescription medications
available, most of which are either T3 or T4 (or a combination of both). Thyroid
medication dosing is a temperamental process and there is rarely a one-size-
fits-all dosage that works. Thyroid patients need regular monitoring of their
levels to ensure that dosage is meeting needs, and not artificially creating
hyperthyroid conditions.

Hormone replacement is often a long-term process, especially when

Hashimoto’s has destroyed part or all of the thyroid. It’s essential for thyroid
patients to work with their practitioner to find a hormone replacement plan
that makes them feel well. Sometimes one medication won’t work, and the
patient will actually feel worse. Expert thyroid practitioners will use their
patients’ feelings as well as lab results to seek out a hormone replacement
plan that is effective.

11 Foods Affecting Your Thyroid

G oitrogens are substances in food that can wreak havoc on the function of
your thyroid gland. Goitrogens get their name from “goiter”, which is what an
enlarged thyroid gland is called.

You might have never heard of the words “goiter” or “goitrogenic” but if you’ve
been affected by thyroid problems, you’ll definitely want to adjust what you
eat in order to support your thyroid health.

The thyroid gland is one of the largest in the endocrine system and is found in
your neck, below some cartilage. It’s shaped like a butterfly in healthy people,
and lies up against the trachea and larynx. Your thyroid controls how your

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body responds to other hormones, makes certain proteins, and controls how
fast your body uses energy.

It influences your body temperature, mood, and your metabolic rate. It

produces triiodothyronine (T3) and thyroxine (sometimes called T4). It also
produces calcitronin, which has a role in calcium homeostasis. In other words,
it’s pretty important that it works properly.

Cruciferous foods tend to be high in goitrogens, meaning you’ll want to eat

them in moderation for thyroid health. If you’re having thyroid problems, you
may want to bulk up foods with smaller amounts of goitrogen (1), listed below.

Top 11 Harmful Goitrogenic Foods

●● Bok Choy

●● Broccoli

●● Brussel sprouts

●● Cabbage

●● Cauliflower

●● Kale

●● Kohlrabi

●● Mustard and Mustard greens

●● Radishes

●● Rutabagas

●● Turnips

9 Foods with Smaller Amounts of Goitrogens

●● Bamboo shoots

●● Peaches

●● Peanuts

●● Pears

●● Pine Nuts

●● Spinach

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 ●● Strawberries

●● Sweet Potatoes

Should You Avoid Foods Low in Goitrogens?

Just because certain foods are high in goitrogens doesn’t mean you
should avoid them. With the exception of soy, the benefits of these (mostly
cruciferous) foods far outweigh the downsides. When possible, try avoiding
these foods in their raw form, as cooking helps reduce the goitrogenic
substances by up to a third. Keep in mind that eating several of these foods in
one day has a cumulative effect, so eat them in moderation, especially if you
have thyroid issues.

One way to offset the effects is to eat foods high in iodine along with them. (2)

Other Causes of Goiter

Goitrogen ingestion isn’t the only cause of goiters; in fact, it’s only one of many.
The most common cause is iodine deficiency, particularly in countries that
don’t use iodized salt. Worldwide, more than two billion people are affected
by iodine deficiency. The U.S. FDA recommends that adults get a minimum of
150 micrograms of iodine per day.

Other causes include congenital hypothyroidism, adverse drug reactions,

Hashimoto’s thyroiditis, pituitary disease, Graves’ disease (aka Basedow
syndrome), thyroiditis, thyroid cancer, benign thyroid neoplasms, and thyroid
hormone insensitivity.

The condition of enlarged thyroid is most common among women.

Thryoid-Supporting Foods
There are several foods that will support thyroid health. Among them are
those high in iodine and tyrosine. as well as certain fruits and vegetables

Foods Rich In Iodine

Iodine is the most important element in thyroid health. Most goiters are
caused when the thyroid enlarges in an effort to pull more iodine in out of the
bloodstream. For most people with goiters, a diet high in iodine is the most
common treatment.
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Foods that are high in iodine include kelp and other sea vegetables, fennel,
Jerusalem artichokes, cow’s milk, eggs, and raisins. If you currently use sea
salt or other fancy salt, check to see if it has been iodized. Sprinkling iodized
salt on your foods is the easiest way to get a bit of iodine in each meal.

Foods Rich in Tyrosine

Tyrosine is an amino acid that is found in a lot of goitrogenic foods like wheat,
peanuts, and soybeans. It’s important to get tyrosine without those goitrogenic
properties tagging along. Some good Paleo-friendly sources include pumpkin
seeds, beef, fish, eggs, bananas, avocados, poultry, and almonds.

These animal-based foods high in protein also tend to be good sources of

Vitamin B12 and selenium, which are also important for thyroid health. Salmon,
high in tyrosine, are also excellent sources of Omega-3 fatty acids, which are
anti-inflammatory and can help with proper thyroid function.

Non-Cruciferous Veggies and Fruit

If you’ve got thyroid issues, some of the best foods you can eat (aside from
those already mentioned) include non-cruciferous vegetables and fruit.
Vegetables and fruit, in general, tend to contain high amounts of antioxidants,
especially when eaten fresh.

Antioxidants help protect your body against damage from free radicals. Most
also have high amounts of electrolytes like potassium and sodium, which
contribute to the movement of fluid in body tissues.

Squash, tomato, bell peppers, green beans, peas, cucumber, asparagus,

eggplant, carrots, and celery are all great examples of non-goitrogenic
vegetables to enjoy.

Most fruit is high in Vitamin C and other antioxidants. Some non-goitrogenic

fruits you should eat include mangoes, citrus fruits, blueberries, dark-skinned
grapes, pomegranates, guavas, cherries, apricots, apples, pineapples, and
kiwis.

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Goitrogens and Paleo
People who follow a Paleo diet already avoid a few of the goitrogenic foods
like soy and peanuts, but what about the other foods?

Chances are, if you eat Paleo-style, your diet is rich in selenium and tyrosine,
iodine, antioxidants, and other beneficial nutrients. Eat lots of fish, meat,
poultry, eggs, and grass-fed butter to help maintain your thyroid health.

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 7-DAY
Thyroid
MEAL PLAN
DAY 1

BREAKFAST
Zucchini Fritters with Kale and
Mushroom Sausage Patties

LUNCH
Sweet Honey-Baked Salmon with
Baked Butternut Squash

DINNER
Crockpot Rosemary Citrus Chicken with
Cauliflower Mashers

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DAY 2

BREAKFAST
Salmon Eggs Benedict with Sweet
Potato Muffins

LUNCH
Rainbow Turkey Salad

DINNER
Coconut-Crusted Chicken Fingers with
No Potato Salad

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DAY 3

BREAKFAST
Savory Zucchini Pancakes with Bacon
and Chives

LUNCH
Chicken Mango Lettuce Wraps

DINNER
Avocado Bacon Burger with
Cajun Sweet Potato Fries

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DAY 4

BREAKFAST
Double-Meat Breakfast Burrito

LUNCH
Salmon Burgers with Mango Jicama Slaw

DINNER
Crockpot Chicken and Cauliflower Rice
Soup with Paleo Dinner Rolls

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DAY 5

BREAKFAST
Prosciutto-Wrapped Asparagus Dipped
in Soft-Boiled Eggs

LUNCH
Taco Soup with Ground Beef

DINNER
One-Pan Maple Dijon Chicken and
Brussels Sprouts

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DAY 6

BREAKFAST
Bacon and Spinach Frittata

LUNCH
One-Pan Lemon and Herb Chicken

DINNER
Mashed Garlic Cauliflower and Meatballs
with Roasted Asparagus

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DAY 7

BREAKFAST
BLT Breakfast

LUNCH
Mushroom-Onion Hasselback Chicken
with Brussels Sprout and Apple Salad

DINNER
Tangy Sweet Pork Chops with
Beet Purée

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