How The Food We Eat Affects Thyroid Function

Are you wondering if you have a slow metabolism? Do you wonder what may be causing it? What can you can do about it? A sluggish metabolism is linked to an imbalance in the way your thyroid produces the hormones that regulate the body’s ability to burn calories – one of it’s primary functions.

But can diet affect thyroid function? Yes!

There are foods with key nutrients for the thyroid to function optimally, and there are foods that impair thyroid function.

How Your Thyroid Works

Your thyroid gland is located in your neck and helps regulate important body functions including metabolism, body temperature, energy levels, and growth and development by producing and releasing the appropriate amount of thyroid hormones required in your bloodstream. It can be thought of as your body’s thermostat or regulator. Things that can interfere with how your thyroid functions include chronic stress, poor gut health, and unhealthy diet.

Estrogen Dominance, is one of the most common female hormonal imbalances that can disrupt thyroid function. Estrogen is a hormone closely linked to the thyroid, is required for reproductive, cardiovascular, and bone health. Estrogen dominance occurs when the ratio between Estrogen and Progesterone is imbalanced. Most often, there is too much estrogen (levels can be normal or elevated) in relation to progesterone (usually low). Progesterone is the other reproductive hormone that works with estrogen to control the menstrual cycle in females, and helps produce testosterone in males.

While there are many things that can contribute to estrogen dominance, diet is one of them. More refined sugars and processed foods can contribute to excess fat storage in your body, and these fat tissues store estrogen. This is why estrogen dominance can also lead to weight gain.

Can Diet Affect Thyroid Function?

Certain nutrient deficiencies can be an underlying root cause of thyroid issues. Eating a predominantly whole food diet, that is rich in essential vitamins and minerals, antioxidants, fiber, lean proteins and healthy fats is so important for our overall health.

Some of the best foods to support your thyroid include:

• Brazil nuts. These nuts are a rich source of the mineral selenium, with just 1 ounce providing almost 1,000% of the recommended daily value. Selenium is an antioxidant that is highly concentrated in the thyroid and required for the production of thyroid hormones. Specifically it helps convert T4 to active thyroid T3 in the liver. Eating 1-2 to your morning smoothie will provide the selenium your body requires.
• Seafood. Foods including halibut, shrimp and sardines are rich in selenium. Other seafood like crab, lobster and oysters also provide an excellent source of zinc, which is another mineral essential to thyroid function. Low levels of zinc contribute to an under active thyroid.
• Dried seaweed. Seaweed is one of the best sources of the mineral iodine. Iodine is required for the production of thyroid hormones, and, like zinc and selenium. Iodine deficiency is one
• Seeds. Pumpkin, flax, sesame, sunflower, chia, and hemp seeds are all sources of minerals, antioxidants, healthy fats, and protein. They provide a good source of fiber, which supports a healthy gut. The practice of seed cycling may help balance out levels of estrogen and progesterone in the body and also support thyroid health.

On the other hand, foods and beverages may impair thyroid function, and you want to limit or avoid:

• Alcohol. High alcohol consumption with an unmanaged thyroid issue, can interfere with thyroid functioning and make matters worse with time.
• High-sugar foods. As mentioned, excess sugar (unused energy) will be stored as fat in the body, can increase estrogen levels, and making thyroid function worse. 
• Food Sensitivities. The most common thyroid offenders include gluten/wheat, dairy, egg (mainly whites), corn, and soy. The most common food sensitivities associated with thyroid issues are gluten and dairy. Eliminating these foods is a good place to start if we want to see if our gut is sensitive to any. If we are sensitive and expose our digestive tract to certain foods long term exposure can cause “leaky gut” and autoimmune conditions like Hashimoto’s Thyroiditis. If you want to be certain about your food sensitivities, a simple at-home Food Sensitivities Test can confirm this for you.

A Tasty Recipe To Help Your Thyroid Thrive

For a hormone-balancing smoothie to start your day, try this recipe:

Ingredients:

• 2 scoops all-in-one protein powder (recommendation is Daily Nutrition Support)
• 1-2 cups low glycemic fruit (mixed berries or cherries) – fresh or frozen
• 1/2 – 1 frozen banana (optional)
• 1-2 Brazil nuts
• 1 tablespoon maca root powder
• 8-12oz of water or nut milk if tolerated (carrageenan free)
• Ice cubes (optional)

Place all the ingredients in a blender, and blend thoroughly until desired consistency is reached.

Are you looking to learn more about ways to improve thyroid function on your own? I educate clients on all things to maximize thyroid health without medications from gut health, liver function, food sensitivities, chemicals in personal care products, etc. Please contact me if you are interested in learning more!