Simple Dietary Changes That Can Help Your Thyroid Naturally
Vitamin B3 (niacin)
Poultry (white meat), peanuts (with skin), wheat bran, rice bran, liver, Brewer’s yeast
Vitamin B6 (pyroxidine)
Fish (tuna, trout, salmon), liver, bananas, brown rice, wheat germ, sunflower seeds, walnuts, beans (navy beans, garbanzos, pinto beans, soybeans, lima beans), Brewer’s yeast
Foods that may disrupt our thyroid function
Soy: There are some studies showing that the isoflavones in soybeans can inhibit the enzyme which adds iodine to the thyroid hormone known as thyroid peroxidase (TPO). These studies indicate that soy isoflavone might bond with the iodine we do have, diminishing the reserve for thyroid production. The issue lies with the levels of iodine we have. If levels are sufficient, eating natural soy should not be a problem. Natural soy is a tremendous help to many women in regulating menopause symptoms, so this is an important nutrient to consider.
Brassica family of vegetables: 
This group of vegetables includes brussel sprouts, cauliflower, broccoli, and cabbage, which studies show can reduce the thyroid hormone in a similar way to soy. Goiter, an enlarged thyroid, is linked to iodine deficiency. The compounds categorized as goitrogens can be found in small amounts in many other foods as well, including spinach, peanuts, and strawberries. It’s ok to eat them, but by pairing them with iodine-rich foods, we can counteract the metabolization reducing iodine.
Gluten: There is a distinct connection between gluten intolerance, celiac disease, and autoimmune thyroid issues. This is the one food I strongly recommend to avoid if you have a thyroid condition. Gluten is found in many foods, and can trigger a whole series of digestive issues and hormonal imbalances. I have many patients whose thyroid functioning improves if we determine a gluten sensitivity and remove gluten from their diets. Not only that, they feel better!
Find the right balance
When we support our thyroid naturally, we can improve the way we feel on many levels. It may seem complicated, but once we learn which foods help and how to support our thyroid with the micronutrients we need, it will become second-nature.
Get tested. Have a full thyroid panel, as well as check iodine, selenium, and Vitamin D levels. The results of these tests combined, can help determine any underlying conditions and the best way to treat them.
- Eat whole foods and consider taking supplements. Supporting our thyroid through consuming wholesome foods rich in the right micronutrients is ideal. But it isn’t always possible to do this on a regular basis. Using a high-quality multivitamin (click here for Women to Women’s formulation) and mineral supplement can help round-out deficiencies in thyroid imbalance. Try this approach before taking a synthetic thyroid hormone, since these prescriptions tend to increase our thyroid’s dependence on them, making it harder to get off of them later.
- Use herbs. There are many herbs that can support thyroid function, such as sage, ashwaganda, bacopa monnieri, and coleus forskohlii. Combined with iodine and selenium, these herbs can help boost energy and support healthy metabolism. A functional medicine practitioner can help with the formula based on individual need.
Address stress. Chronic stress leads to elevated levels of cortisol, the primary stress hormone, which over time can overwork thyroid hormones, eventually leading to hypothyroidism. A good way to minimize physical stress is to actually eat more often. Three balanced meals and two healthy snacks every day can keep our thyroid working smoothly. Minimizing emotional stress is also important. Exercise, plenty of sleep, and relaxation techniques such as yoga and meditation can also help balance our hormones and thyroid functioning.
- Sit and enjoy your meals. We live in a culture where relaxing is put at the bottom of our to-do list. When we are rushed and hurry to eat, or eat standing at the kitchen counter, in the car, or at our desks, our digestive systems do not work as well as they do when we are relaxed and comfortable while eating. Sitting down and enjoying our meals not only helps nourish our bodies, it helps our thyroid by reducing the stress associated with hurrying. Sit with friends and family, talk, laugh, relax, and enjoy the break. You will notice a difference in how you feel, and your thyroid will too.
[banner id=”thyroid-health-system-banner-1″]