What to Eat If You Have Goiter (And It’s Not Just Iodized Salt)

You’re curled up in your favorite chair while watching television, munching on your favorite snack. You see the gorgeous but heartbroken guy on TV shed a few tears after his girlfriend leaves him for someone else… and you feel a lump in your throat.

If it’s that lump in the throat that you get from trying not to cry, then all you need to worry about is where to get more tissue. But if that lump comes from an enlarged thyroid gland, heads up: You’re dealing with goiter.

If you’re suffering from goiter caused by iodine deficiency, heads up: Iodized salt isn’t the only thing you can add to your diet! There are many types of food rich in iodine that can help reduce the size of your thyroid gland.

Food to Eat to Fight Goiter due to Iodine Deficiency

How many types of food do you know that are rich in iodine? It’s time you stocked up on more than just seafood and iodized salt as part of your ammunition against goiter.

Iodine can be found in many types of food, even those that don’t come from the ocean! You just have to know where to look!

Just so you know what meal to prepare the next time you decide to do a telenovela marathon, here is a list of foods you can enjoy if you have goiter. That way, empathizing (read: crying) with your favorite telenovela underdog on TV will be the only “lump in the throat” you have to worry about!

Marine fish – Saltwater fish contains anywhere from over 100 to 3000 micrograms of iodine per gram, according to the joint report of the Food and Agriculture Organization of the United Nations (FAO) and the World Health Organization (WHO). The FAO/WHO dietary recommendations, which were adopted by the Philippines, deem 150 micrograms as the daily iodine requirement for adolescents and adults – that means fish from the ocean may just be what you need to ensure you get enough iodine in your diet.

Shellfish – Clams, mussels, oysters, and shrimp come to mind when it comes to iodine-rich shellfish. These contain an average of almost 800 micrograms of iodine per gram.

Eggs – Expect to meet up to 16 percent of your daily iodine requirement for each egg you eat, according to the National Institutes of Health. Talk about big things coming in small packages!

Milk – A cup of milk has a little over 50 micrograms, says the Office of Dietary Supplements of the National Institutes of Health USA. That means all you need is a few ounces of milk to meet your daily iodine requirement.

Yogurt – Yogurt provides iodine because of its dairy content, with about 75 micrograms of iodine found in each cup. It’s a great alternative for when you don’t feel like enjoying a glass of milk.

Other sources – Meat, fruits, other dairy products such as ice cream and cheese, all contain variable amounts of iodine. Having a balanced diet with a variety of food types, from both saltwater and freshwater sources, ensures that you get not only the macronutrients you need, but also the micronutrients, including iodine.

Remember that the everyday dishes you serve can have more iodine than they already contain naturally, thanks to iodized salt! Using iodized salt in everyday dishes is one convenient way to ensure that your family’s iodine requirements are being met each day.

With the An Act for Salt Iodization Nationwide (ASIN) Law signed in 1995, the Department of Health (DOH) follows the mandate for the fortification of salt with iodine via campaigns such as the Food Fortification Program and the Micronutrient Program to help address iodine deficiency in the country.

On your next trip to the supermarket, you can also choose Philippine-made food products bearing the Sangkap Pinoy seal – up to 14 percent of these products have been fortified with iodine since 2008, according to DOH.

Ask your doctor for nutrition recommendations

If you have an enlarged thyroid gland, remember that it may be caused by any of a diverse number of conditions. For instance, it may be caused by iodine deficiency. On the other hand, it may also be triggered by iodine excess (known as the Wolff-Chaikoff effect).

That’s why it is always best for you to consult your doctor before taking any measures to change your diet. A diagnosis that may help pinpoint the cause of your growing thyroid gland will provide the information that your doctor needs to provide you with personalized pointers regarding what you should and should not eat.

by Stef dela Cruz, MD / www.healthpromo.doh.gov.ph

Sources:

Department of Health. Food Fortification Program. Retrieved December 26, 2014, from Department of Health website: http://www.doh.gov.ph/content/micronutrient-program.html
Department of Health. Micronutrient Program. Retrieved December 26, 2014, from Department of Health website: http://www.doh.gov.ph/content/food-fortification-program.html
Food and Agriculture Organization of the United Nations and World Health Organization. (2001).Human Vitamin and Mineral Requirements. Retrieved December 26, 2014, from Food and Agriculture Organization of the United Nations website: http://www.fao.org/3/a-y2809e.pdf
National Institutes of Health. (June 24, 2011). Retrieved December 26, 2014, from the National Institutes of Health website: http://ods.od.nih.gov/factsheets/Iodine-HealthProfessional/