I think most people who suffer from thyroid disorders know about goitrogenic foods and how they are bad for the thyroid. I know that it was one of the first things I learned when I was first diagnosed years ago. I was always told that if you cooked these types of vegetables, then it wasn’t a big deal to eat them (though, now I’m reading mixed opinions on that).
It’s strange, but now that I am paying closer attention to my body, I can notice a difference in how I feel when I consume foods like broccoli, cabbage, and cauliflower. Whenever I eat these foods (both fresh and cooked), I get this tense, tight feeling across my throat. On the outside, on my skin, not on the inside, like a constricting of the airways. It’s only a slight sensation and never really stood out to me. Actually, for the longest time, I thought I was just imagining things, until I was talking to one of my friends about it and she said that that feeling is actually quite common. Another lesson that once we start paying attention to our bodies and listening to what it has to say, there will be certain cues that we’ll start noticing.
What are Goitronenic Foods?
According to Wikipedia:
Goitrogens are substances that suppress the function of the thyroid gland by interfering with iodine uptake, which can, as a result, cause an enlargement of the thyroid, i.e., a goitre.
Yeah. I’m already freaked out enough about an enlargement of my thyroid gland (which I have), and I certainly don’t want it to get any bigger. I am constantly asking my hubby if he can visually see an enlargement. He assures me he can’t.
See, I told you I was neurotic!
Anyways, I have started avoiding goitrogenic foods, but just the other day when I was perusing Dr. Sara Gottfried’s site, I came across her list of thyroid-suppressing foods and there were some that I didn’t know about! Pears, peaches, and strawberries? GAH! Most of these I can do away with no problem. But some of them make me very sad.
According to Dr. Sara, here’s the foods we should avoid or minimize, especially in their raw form, if we are suffering from thyroid issues:
- Caffeine
- Soybeans (and soybean products such as tofu, soybean oil, soy flour, soy lecithin)
- Pine nuts
- Peanuts
- Millet
- Strawberries :(
- Pears :(
- Peaches :(
- Spinach
- Bamboo shoots :(
- Sweet Potatoes :(
- Bok choy
- Broccoli
- Broccolini
- Brussels sprouts
- Cabbage
- Canola
- Cauliflower
- Chinese cabbage
- Choy sum
- Collard greens
- Horseradish
- Kai-lan (Chinese broccoli)
- Kale
- Kohlrabi
- Mizuna
- Mustard greens
- Radishes :(
- Rapeseed (yu choy)
- Rapini
- Rutabagas
- Tatsoi
- Turnips
Right now, I’m avoiding most of these foods, except for the occasional addition to my diet. I’m definitely not eating as much broccoli and cauliflower as I once was. I’ve had to find other veggies to take their places, which has been a little hard, considering I really love those two! 
For those of you who don’t suffer from any thyroid problems, eat up! Here are two of my favorite lactofermented vegetables, and sadly, I can’t have either one of them (remember, fermenting actually increases the goitrogens in certain vegetables):
Lactofermented Brussels Sprouts
Indian Spiced Lactofermented Cauliflower
What are your feelings on goitrogenic foods? Anything on this list surprise you? Do you avoid these foods altogether? Have you noticed a difference in how you feel with eliminating these foods? How about when you eat them? Do you notice a difference in how you feel? Leave a comment below!
Delicious Obsessions was founded by Jessica Espinoza in 2010. Jessica is passionate about real food, natural living, and more. She helps people see how to eat nourishing food, without breaking the bank. Her motto is "baby steps" -- making small, lasting changes, one at a time, is the best way to ensure long-term success. This website contains "affiliate links" where appropriate, on which, I may earn a small commission or referral fee on your purchase. This has no effect on your price. The monies earned help maintain and support this website's hosting, maintenance, and the development of free content. The content shared on this site is for informational and educational purposes only. Statements/products discussed have not been evaluated by the Food and Drug Administration (FDA) and are not intended to diagnose, cure, treat, or prevent any disease or illness. Please consult your own health care practitioner before making changes to your current diet or before beginning any herbal or vitamin supplement regimen or exercise program.
I don’t notice a difference when I eat from that list of foods. I do have a goiter though, and had a bout with hypothyroidism (Hashimoto’s). My doctor wanted to yank out my thyroid, but I refused. I had to cut out gluten though and it seems to have calmed down since then. I usually avoid the cabbage family foods in the list, but not always. I have some millet flour for baking gluten free foods, but haven’t used it yet.
what!!!!! fermenting increases the goitrogens…..my beloved cauliflower??? No!!! And my pears???? Hmmm, now I need to go study….I have been low thyroid for 33 years (diagnosed…..I know I was low for several years before that). The past year and half it has come back with the help of discovering coconut oil and grass fed meats and very little grain. I never had a goiter though. I will have to see if I can feel a difference when I eat them.
I feel the same way Sherry. That was new information that was shared with me by a couple of people recently. I could live on that Indian Spiced Cauliflower. It is SO good! But, alas, I am skipping all ferments that involve those foods, which means sauerkraut too, which I love. Sigh.
GREAT POST! I have noticed a lot of sensitivity to these foods, and my mother has as well. Grapefruit could be added to the above list. However, she has been juicing and drinking raw lemon juice (1-2 lemons daily) and just this morning was talking about how eating broccoli and cabbage were no longer an issue for her since starting on lemon juice. Lemons have an incredible amount of iodine in them and are a great support to thyroid glands. I had Graves disease, then radioactive iodine treatment which completely wiped out my thyroid, rendering it non-functioning, but it has been healed/restored and I’m no longer on thyroid meds. My adrenal glands are low though – so noticing thyroid is low again trying to compensate. But again, evidently it’s lemons to the rescue for adrenals as well! Good thing I like lemonade with stevia!
Interesting about the lemons! I’ve never heard that before! That’s good to know — I drink warm water with lemon and sea salt in the morning as a gentle liver cleanse. I also sip on lemon water throughout the day! Thanks for sharing your story! I learn something new and exciting every day!
How did you ever “restore” your thyroid?!?! I had to have mine removed when i was 17 due to an extremely overactive thyroid, removed the same way with radioactive iodine, and i have battled that now for 12 years. Unlike you ladies i didnt do a lot of research as i was 17 and didnt care. I am on 300mcg daily of levothyroxin. I never worried about the foods i ate until recently when my 7 year old started suffering from chronic migraines, i decided to research food intolerances and began to really admire gluten free because i was suffering from many of the common symptoms and i feel my son is as well. if there is any way to get my thyroid back on track i would love to try it!!!!
I have hypothyroidism. I do not test for antibodies for Hashimoto’s, but that does not mean I have never had a round or two with it.
I talked to my naturopath about this because I literally live on broccoli, kale, spinach, cauliflower – I do not eat soy, rapeseed, etc… because those have more implications than just thyroid issues. My naturopath said it was okay (I do cook them) because the benefits outweigh the risks. Now I do take armor thyroid.
I have never noticed a difference in my health, the way it feels around my throat when I eat them. Actually when this all went down is after the birth of my daughter, when I ate like, well… crap. My diet was horrible. I have since adopted the paleo lifestyle, but do watch the saturated fat from animal intake… but it has made a world of difference!
Thanks for stopping by and sharing your story Beth! We all react differently to certain foods. Because I can tell a noticeable effect of eating these foods, I’m skipping until we get the thyroid issues sorted out. I have also shifted to more of a Paleo/Primal plan and it is working great for me. I am feeling a lot better having gotten rid of the sugar, grains, legumes, and dairy.
Jessica – I’m curious what your go-to veggies are if you don’t mind sharing?
Hi Erica – I know, it seems like nothing’s left, huh? I eat yellow squash, zucchini, peppers, tomatoes, onions, cucumbers, different lettuces, green beans, snap peas, carrots, beets, celery, artichokes (when I can find them fresh), avocado, asparagus … I know some of those are technically fruits. I try to eat what I can locally and in season. I am eating a little bit of cooked spinach and a little chard, because those two never have affected me that way cabbage, broccoli, etc. did. Technically, I think they are considered goitrogens as well. So far, I don’t seem to have a nightshade allergy, but we’ll see.
The most important foods/food group was left off the list: gluten. The gluten protein (gliadin) is nearly identical to the anti thyroid antibodies that those of us with Autoimmune Thyroid Disease (Hashimotos Thyroiditis) produce. One bite of wheat, barley or rye will cause thryoid swelling that can take days to reduce.
Jill – You are absolutely right. I am personally gluten-free, but I just never attributed gluten to the goitrogenic foods list. It’s not on the “standard” list, which is what that list is based on. I personally experience the same feeling after consuming gluten, that I do after consuming cabbage, etc. It is critical to remove all gluten from your diet if you have Hashimoto’s. That is the first step in treating that disease. Thanks for stopping by!
Jessica, I can’t have any type of meat because I have Papillary Thyroid Cancer, so are beans bad too? I refused the surgery and radiation and are doing quiet well on my own thru changeing my diet. What other foods could help my thyroid return to normal? I avoid all sugars,meats,most grains, only 1% GF. Could I speak to you personally about my current situation? It will be 6 mo. since my diagnosis in early March of this year. Right now I am also takeing 100mg. of Iodine suggested by Dr. Brownstein. (I did not know that about lemons). Are the foods you mentioned to avoid all Organic or do they cause problems because of GMO’s? I know that an intolerance to Gluten is a precurser to thyroid problems. Thank You for your advice.
Hi Christine – Thank you for stopping by and sharing your story! It’s amazing what diet changes can do, though sometimes we all need help in other areas too. I, unfortunately, can’t give you any type of medical advice about your situation. I would encourage you to speak to your doctor about those specific concerns and see what they say. You might also look into visiting with a naturopathic doctor (if you haven’t already), because they tend to be more focused on diet and nutrition than Western medicine docs. There is also a chance that other readers could offer you advice too, as they leave comments. The foods on this list all contain goitrogens, whether they are organic or conventional. Though, GMOs present a whole new set of problems too. You are more than welcome to email me if you’d like. I am happy to share stories, but I just can’t advise you medically. I hope you understand
If you do want to contact me, you can email me here: http://www.deliciousobsessions.com/contact/. I hope that helps!
Hi- I’ve been reading up on oxalates, too. Seems like some of these veggies also are high in oxalates, especially spinach. I’m wondering if you’ve ever looked into eating low oxalate too?
Thanks,
Vicki
Hi Vicki – Oxalates are definitely a problem for a lot of people. It is something that I am currently researching. Thanks for stopping by!
I have Hashimoto’s Thyroiditis, also, and I don’t have a problem with any of these foods, either. I DID have a goiter (30 years ago when I was diagnosed) but no longer. I take natural thyroid. I only have problems when I eat sugar, wheat or dairy!! Spinach causes GI Problems for me, occasionally, but none of the other foods listed cause problems. I eat lemons (in ACV drinks) everyday!
Thanks for stopping by Vivian and sharing your experiences. Everyone reacts different to certain foods! Glad to hear none on this list are problems for you!
ACV is awesome stuff, huh? 
I have a nodule on my thyroid and the doctor wanted to cut my thyroid out. I said No Way! I have been changing my diet but didn’t realize there was so many veggies I shouldn’t be eating. I love most of the veggies on the list but I am willing to give them up.
What foods help heal the thyroid?
Hi Jill – I think when it comes to eating these veggies, you need to go on how you feel when you eat them. Since I experience a noticeable reaction to these veggies, I try to steer clear or limit them greatly. I agree — most of my favorites are on that list.
Each one of us is different, so it comes down to figuring out what works best. When it comes to thyroid disorders, eliminating gluten is often one of the best things you can do. Dairy can also contribute. Coconut oil is also great for the thyroid: http://coconutoil.com/coconut-oil-benefits-for-thyroid-health/
Hi. I’m now beginning my journey of healthful eating at age 44, so I can’t give any great information about my life experiences. Jessica keeps saying that different foods affect different people differently. And I just have to share my excitement… I’m reading my brand new book, The Plan, by Lyn-Genet Recitas. It goes right along with what Jessica says. Lyn-Genet says that foods react in each of us differently, with our own unique chemistry. Early on she talks about the thyroid and I believe mine is probably under active, based on how she says to test it. Then she lists ways to improve thyroid health. I found this blog by looking up goitrogen foods, which I’ve never heard of. Anyway, from the comments I’ve read here it seems like what Lyn-Genet writes makes sense and goes right along with some of these comments. She says we need to eliminate “reactive” foods from our diet because they cause inflammation, which leads to weight gain and diseases. Oh yes, I’m also very interested in getting wheat out of my family’s diet. Another brand new book I bought but haven’t read yet, Wheat Belly, by Dr. William Davis.
Love your blog Jessica!
LeAnne
Hi LeAnne – Thanks so much for stopping by and thank you for the kind words! I really appreciate the feedback! Yes, we all react to different foods in different ways. I normally have noticeable reactions to raw goitrogenic veggies, however recently, I ate some raw cabbage and it didn’t bother me. I think our food sensitivities also change over time too and what we once my have reacted to in the past, we might not react to in the future (and vice versa sadly). Thanks again!
I have hypothyroidsm, i have already cut out gluten, soy, sugar cane, and dairy.. i am vegan
but now learning this, i am wondering WHAT CAN I EAT.. since i do not eat meat ontop of all of these things, i found out you also cannot eat peanuts and pine nuts</3
im really lost at what i can eat aside from rice, avacados, apples, certai stir fry, spaghetti, pancakess
Hi Sen – The best thing to do is to see how these foods affect you. I used to have a noticeable reaction to many of the items on this list, but I have had some people say they don’t. Also, some doctors will tell you that they think the benefits of these veggies outweigh the risk. It all comes down to how you feel when you eat them. Cutting out gluten, soy, and sugar is good and that should really help. Have you ever had the tests run to see if you have an autoimmune thyroid disease (like Hashimoto’s or Grave’s)? That was a big help for me, because it made me realize that I didn’t really have a thyroid problem, I had an autoimmune problem. Now that I’ve started addressing the immune system, I am finding that I can tolerate some of these veggies, like cabbage and broccoli, better than I used to be able to. Hopefully that helps a little. If there is anything I’ve realized, there is a lot of trial and error when it comes to healing our bodies naturally. We just have to try something and see if it works!
I agree for eating what works for you. Hypothyroid for 13 years, L side removed and 2 small tumors on my remaining past 5 years. The tumors have reduced by half since discovered. I use only good oils per Weston Price, only pastured meat, eggs and dairy. I eat all vegetables just seasonally which helps limit and all the dirty dozen organic. We grow many herbs, veggies and some fruits and eat as local as possible. I’ve felt much better with the passing years after we changed our diet starting 7-8 years ago. It’s really helped with weight control too and helped all my other hypothyroid symptoms.
Happy to hear of your success! Thanks for stopping by!