Naturally occurring in various foods, goitrogens are substances that may interfere with the body’s healthy production of thyroid hormone when consumed raw and in large quantities by an individual with an iron deficiency. Such responses are typically observed in people with an underactive thyroid, or hypothyroidism, where the goitrogenic compounds disrupt the thyroid’s use of iodine.

While a balanced diet is key to thyroid health, some people may find it helpful to reduce their consumption of raw goitrogenic foods and find alternatives. To best determine whether your diet is influencing your thyroid function, seek guidance from your healthcare provider.

Most Vegetables

Vegetables are a core component of any balanced diet, providing a wide range of important vitamins, minerals, and antioxidants, plus plenty of fiber and water. But cruciferous vegetables such as broccoli, cabbage, and Brussels sprouts contain goitrogenic compounds and should therefore be consumed thoughtfully if you have issues with an underactive thyroid. Fortunately, cooking them rather than eating them raw helps mitigate their negative impact on the thyroid.

Meanwhile, plenty of other vegetables are both nutrient dense and non-goitrogenic, including asparagus, bell peppers, carrots, cucumbers, eggplant, mushrooms, spinach, and zucchini.

Fish, Nuts, and Dairy

While soy is a popular protein- and nutrient-rich legume, it’s a goiterogenic food that can negatively affect your body’s ability to absorb thyroid hormone medication. It’s okay to consume soy as long as you eat it a few hours before or after you take your medication. If you have borderline hypothyroidism and aren’t on medication, then it may be helpful to limit your soy intake.

Alternatively, certain fish, nuts, and dairy products can be excellent substitute protein sources that feature a host of other essential nutrients. For instance, yellowfin tuna, brazil nuts, and cottage cheese are all not only good sources of protein, but also helpful sources of selenium, a micronutrient that promotes healthy thyroid function.

Gluten-Free Grains

While gluten isn’t goitrogenic, it’s not uncommon for people with autoimmune thyroid disease to experience celiac disease as well. To reduce potential inflammation associated with the consumption of gluten-containing foods, some experts recommend limiting your intake or swapping them for gluten-free grain alternatives like rice, quinoa, and corn.