Do fermented cruciferous vegetables like sauerkraut hurt the thyroid? Does fermenting reduce goitrogens? –asks Angel S.
You see, many recognize that cruciferous veggies such as broccoli, cauliflower, and cabbage contain goitrogens — which at the least increase the body’s need for iodine or at the worst, damage the thyroid.
Cooking is known to reduce goitrogens. But does fermenting reduce goitrogens, too?
And if not, should someone with thyroid disease be eating fermented vegetables at all?
That’s what we’re tackling on this week’s #AskWardee.
I broadcast #AskWardee live each Wednesday at 10am Pacific (1pm Eastern) on Periscope and Facebook Live. Both the podcast and video replay of this week’s show are below. Enjoy!
Subscribe to #AskWardee on iTunes, Stitcher, YouTube, or the Podcasts app.
The Question: Does Fermenting Reduce Goitrogens?
Angel S. asks:
For someone with thyroid issues, does fermenting goitrogenic foods change the harmful properties so that they don’t have a negative affect? I love the effects of fermented foods, but as spring and summer are coming, I want to be wise with the foods I ferment. If broccoli, kohlrabi, cauliflower, etc. are still harmful for my thyroid even after fermenting, I will just freeze them.
My Answer:
Angel, you have just opened a can of worms. 😉
Seriously.
There’s a lot of debate over this on the Internet, even among more “learned” folks such as doctors, nutritionists, and degreed researchers.
The best I’m going to be able to do is explain the issues to you and leave it to you to make an informed decision with confidence.
The Goitrogen Issue
So cruciferous vegetables have goitrogenic properties. What’s the big deal with that?
When raw crucifers are chewed, or when microwaved and steamed crucifers are digested by intestinal bacteria, they release substances called goitrogens that increase the need for iodine when consumed in small amounts and can damage the thyroid gland when consumed in large amounts.
These goitrogens also inhibit the transfer of iodine into mother’s milk.
If someone is deficient in iodine, has thyroid issues, or is breastfeeding, paying attention to the goitrogen issue seems to be a good idea.
Namely, reducing goitrogens (or excess goitrogens) in the diet.
How To Reduce Goitrogens
As far as I can tell, cooking is the only way to reduce goitrogens — steaming or boiling.
Steaming crucifers until they are fully cooked reduces the goitrogens to one-third the original value on average. Since release of the goitrogens from steamed crucifers depends on intestinal bacteria, however, the amount released varies from person to person.
Boiling crucifers for thirty minutes reliably destroys 90 percent of the goitrogens. (Source.)
Fermenting does NOT reduce goitrogens, according to Chris Masterjohn (source):
Fermentation does not neutralize the goitrogens in crucifers.
Uh-oh!
Wait, though… there’s good news.
Can Someone With Thyroid Disease Eat Goitrogens?
Chris Masterjohn goes on to say:
When foods like sauerkraut are consumed as condiments, however, the small amount of goitrogens within them is not harmful if one’s diet is adequate in iodine.
So, while goitrogens may be harmful in large quantities, as long as your diet is adequate in iodine, fermented cruciferous vegetables are fine to eat in condiment-sized portions.
Do you know your iodine levels, Angel? That’s important to know in order for you to make a decision about whether or not to eat sauerkraut and the like. (Because too much iodine can be a problem, too.)
You might also be happy to hear from others who have decided to consume small amounts of cruciferous veggies (raw, cooked, and fermented), even with thyroid issues:
- Katie, the Wellness Mama — who does not have an iodine deficiency and chooses to eat those greens in moderation
- Sarah from Nourished and Nurtured — who suggests adding iodine-rich seaweed to her homemade sauerkraut
- Mickey from Autoimmune Wellness — who eats AIP (Auto Immune Protocol) goitrogenic foods in moderate amounts
More helpful articles related to supporting thyroid function:
- 5 Supplements To Consider Taking This Year
- Top 5 Supplements For Hashimoto’s
- 7 Foods That Nourish Your Thyroid
- 7 Foods That Are Making Your Thyroid Sick
- Why & How To Use MCTs {reduce belly fat & improve thyroid function!}
- Top 5 Herbs For Thyroid Support
- Free Traditional Cooking Video Series
What Is The #AskWardee Show?
The #AskWardee Show is the live weekly show devoted to answering your niggling questions about Traditional Cooking: whether it’s your sourdough starter, your sauerkraut, preserving foods, broth, superfoods or anything else to do with Traditional Cooking or your GNOWFGLINS lifestyle.
I share tips and resources, plus answer your questions about Traditional Cooking!
The Details
When: Wednesdays at 10am Pacific / 1pm Eastern
Where: @TradCookSchool on Periscope or Traditional Cooking School on Facebook
What If You Can’t Make It?
Don’t worry. You can catch the replays or listen to the podcast!
- Come back here to AskWardee.TV; all replays will be up within hours of airing live; the print notes are always posted at the same time I go live.
- Follow @TradCookSchool on Periscope or Traditional Cooking School on Facebook to view the replay.
- Subscribe to the #AskWardee podcast on iTunes, Stitcher, YouTube, or the Podcasts app. While you’re there, be sure to leave a rating and review!
Want To Get YOUR Question Answered?
Here’s how to submit your question. If we answer it on #AskWardee, you’ll get a gift!
Or, you can…
- Tweet your question to @TradCookSchool on Twitter; use hashtag #AskWardee
- Send an email to wardee at AskWardee dot tv — add #AskWardee to your email so I know it’s for the show
Please do NOT add future questions for #AskWardee to the comments of this post because they might get missed!
Do you have thyroid disease? Do you still eat crucifers? What do you think? Do fermented cruciferous vegetables hurt the thyroid?
Disclaimer: I am not a medical professional. You are responsible for your own health and for the use of any remedies, treatments, or medications you use at home.
save time, spend less, and get healthy... simple & delicious traditionally-cooked meals using ingredients you already have... even leftovers... 30 min or less!
FREE
free worksheet + videos:
Healthy Dinner in 30 Minutes... While Spending $0 Extra!
We only recommend products and services we wholeheartedly endorse. This post may contain special links through which we earn a small commission if you make a purchase (though your price is the same).
Great info – thank you, thank you, Wardeh! God bless!
Hi there, what about broccoli sprouts? Would they pose a problem? Are they high in goitrogens? They have a nutritional profile much higher than regular broccoli, would the goitrogens then by any chance be different? Thank you!! Selma
Hi Selma,
I checked around and she doesn’t find anyone saying broccoli sprouts DON’T have goitrogens. It seems most assume they do. She doesn’t know if this is correct or not, but she would lean toward assuming they do, and follow the same guidelines for whether or not to consume them.
Millie
Traditional Cooking School Support
We live in Ireland right near the sea and make kimchi using dillisk. We have three in our family with thyroid issues, but choose to eat in moderation fermented foods. It was good to hear about the addition of seaweed.