Gut-Repairing Elimination Diet for People with Hashimoto’s Thyroiditis; Small Intestinal Bacterial Overgrowth (SIBO) or suspected SIBO; and Fermentable, Oligo-, Di-, Mono-saccharides, and Polyols (FODMAPs) intolerance or suspected FODMAPs intolerance who have not had their thyroid removed (because this list takes into account goitrogenic foods)
ü preferably organic
ü preferably fresh, though frozen is allowed
ü some may need to limit themselves to cooked veggies, which are easier to digest
· The following kinds of cruciferous veggies are allowed. Always cook them thoroughly (I’ve seen 30 minutes recommended) to significantly reduce the amount of goitrogens in them.
Ø Cress, cooked thoroughly
Ø Bok Choy, cooked thoroughly
Ø Horseradish, cooked thoroughly
Ø Land cress, cooked thoroughly
Ø Ethiopian mustard, cooked thoroughly
Ø Kale, cooked thoroughly
Ø Collard greens, cooked thoroughly
Ø Komatsuna, cooked thoroughly
Ø Mizuna, cooked thoroughly
Ø Broccoli rabe, cooked thoroughly
Ø Turnip greens, cooked thoroughly
Ø Siberian kale, cooked thoroughly
Ø Tatsoi, cooked thoroughly
Ø Arugula, cooked thoroughly
Ø Field pepperweed, cooked thoroughly
Ø Maca, cooked thoroughly
Ø Garden cress, cooked thoroughly
Ø Watercress, cooked thoroughly
Ø Radish, cooked thoroughly
Ø Daikon, cooked thoroughly
Ø Wasabi, cooked thoroughly
Ø Swiss chard, cooked thoroughly
*Note: Kohlrabi is deliberately left off of this list because it is not recommended for people with SIBO; Chinese cabbage, Napa cabbage, wrapped heart mustard cabbage, and cabbage in general is left off because of their high FODMAP content, and rutabaga is left off because it is a starchy vegetable that I am avoiding for this month. All broccoli varieties and Brussels sprouts are left off of this list and are listed further down, due to their moderate FODMAP content. Turnip roots are left off of this list due to their starchy nature and SCD and GAPS’s recommendations concerning starches.
· Spinach – always cook thoroughly to reduce goitrogens
· Bamboo shoots - always cook thoroughly to reduce goitrogens
Limit consumption of (watch serving size, check your personal tolerance, due to containing some FODMAPs):
· Broccoli – cook thoroughly to reduce goitrogens
· Brussels sprouts – cook thoroughly to reduce goitrogens
· Cauliflower, cooked thoroughly (this is a cruciferous vegetable)
· Fennel bulb
· Unsweetened dried coconut
· Coconut milk/cream/butter
Grass-fed Meat or fish bone stock/broth - It is recommended to take a cup of warm meat or fish stock with every meal as a drink as well as soups and stews made with the meat or fish stock. I am not aiming for every meal, but a lot of meals at least.
Grass-fed Organ meats, except for liver –
· At least two servings per week.
· Coconut oil – regularly * The Paleo Mom says “Note that coconut oil does not contain the phytic acid or inulin fiber (both gut irritants) that other coconut products contain (a little coconut is typically tolerated, but I urge caution).”
· Olive oil, extra virgin
· Lard from free-range animals, for Omega 3 to Omega 6 ratio, among other things
Vitamin D – spend lots of time outside without sunscreen, take a supplement (be sure to check the label for contaminants like grains, legumes, dairy, or gluten), or eat enough food sources of Vitamin D like fish
Grass-fed, pastured or wild red meat, poultry and fish
· : salmon, mackerel, sardines, herring, kipper, anchovies, trout, fresh tuna, and carp have lots of Omega 3 fats, but contain iodine, so limit consumption.
Including grass-fed beef, grass-fed or organic poultry if you can't get grass-fed, etc.
Take a (dairy free) probiotic supplement to help replenish good bacteria in your intestinal tract (check the label for ingredients that aren’t allowed, like inulin, potato starch, or soy starch. I found that the Target brand for "colon support" doesn't appear to have any of those.)
So there you have it! I made this list myself, using information from thepaleomom.com and gapsdiet.com and http://www.eat-real-food-paleodietitian.com/support-files/Paleo-FODMAP-food-list.pdf.
I am not a medical professional and am not offering this as medical advice. This is a list I made for myself because I wanted to eliminate all potentially problematic foods for a month so I could test potentially healthy foods for me one by one after the month is over and truly design a diet that is fit for me, as a person with Hashimoto's Thyroiditis but also taking into account that everyone's body is different.
I will be reading the books Gut and Psychology Syndrome, Breaking the Vicious Cycle, and Practical Paleo so I can understand the reasons why so many foods have to be cut out for some people.
I have a list of "not allowed foods," too, which references which dietary framework recommends avoiding it for at least a couple of weeks, but basically I will only be eating foods off of this list.