Soy Products
Examples: tofu, soy milk, edamame, soy protein isolate
Why they affect the thyroid
Soy contains goitrogens, compounds that can interfere with thyroid hormone production—especially when iodine intake is low.
Directions (How to limit safely)
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Eat soy moderately, not daily.
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Prefer fermented soy (miso, tempeh) — easier on the thyroid.
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If you take thyroid medication (e.g., levothyroxine), don’t consume soy within 3–4 hours of your dose.
🚫 2. Cruciferous Vegetables (Raw)
Examples: broccoli, cabbage, kale, cauliflower, Brussels sprouts
Why they affect the thyroid
Raw crucifers contain goitrogens that may reduce iodine absorption.
Directions
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You don’t need to avoid them—just cook them. Heat reduces 70–90% of goitrogens.
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Limit green smoothies full of raw kale/cabbage if you have hypothyroidism.
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Aim for 1–2 cooked servings per day instead of large raw quantities.
🚫 3. Gluten (for Hashimoto’s or Autoimmune Thyroid Issues)
Examples: wheat, barley, rye, pasta, bread
Why it affects the thyroid
In people with autoimmune thyroid disease, gluten can trigger inflammation due to its molecular similarity to thyroid tissue (cross-reactivity).
Directions
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Try a 4–6 week gluten elimination trial to see if symptoms improve.
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Replace with: oats, quinoa, rice, buckwheat, gluten-free bread.
🚫 4. Excess Iodine
Examples: seaweed, kelp supplements, iodized salt (in large amounts)
Why it affects the thyroid
The thyroid needs iodine, but too much can worsen both hypo- and hyperthyroidism, especially in Hashimoto’s.
Directions
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Use iodized salt normally, not excessively.
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Avoid kelp or seaweed supplements, which can contain extremely high iodine.
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Seaweed once a week is fine—avoid daily consumption.
🚫 5. High-Sugar Foods & Refined Carbs
Examples: soda, sweets, pastries, white bread, white rice
Why they affect the thyroid
They contribute to:
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inflammation
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blood sugar spikes
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adrenal stress
These can worsen thyroid symptoms like fatigue, weight gain, and brain fog.
Directions
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Choose complex carbs (sweet potato, quinoa, oats).
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Restrict sugary snacks to occasional treats.
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Pair carbs with protein + fiber to minimize spikes.
🚫 6. Processed Foods With Additives
Examples: fast food, microwave meals, packaged snacks
Why they affect the thyroid
These foods often contain:
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trans fats (increasing inflammation)
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excess sodium (affects iodine balance)
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preservatives (stress the liver, key for hormone conversion)
Directions
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Choose whole-food meals 80% of the time.
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Read labels: avoid hydrogenated oils and MSG-heavy items.
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Cook simple meals at home when possible.
⭐ Extra Tip: Foods That SUPPORT Thyroid Health
To help counter the above:
Eat more of:
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Selenium-rich foods: Brazil nuts (1–2/day), eggs, tuna
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Zinc sources: pumpkin seeds, beef, chickpeas
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Iodine sources (balanced): fish, dairy, eggs
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Omega-3 fats: salmon, walnuts, flaxseed