Dr. Pat Nardini, Naturopathic Doctor

The Wonders of Black Seed Oil

Pat Nardini — Fri, 02 Oct 2026 13:21:58 +0000

As with life, a good way to stay healthy is through efficiency.

We can keep healthy more easily when we use our time wisely – by making a health to-do list, creating a short but frequent exercise routine, and taking regular breaks to rest and breathe.

It’s also possible to achieve health efficiency by eating nutrient-packed and easy-to-digest foods, and by using high-quality supplements when needed.

Food and supplements which are high in antioxidants and promote detoxification in the body are an efficient way to maintain general health.

But let’s not forget our medicinal friends from the plant world! Botanical medicine is yet another great way to stay healthy efficiently.

In fact, today I’d like to explore the many potential health benefits of a plant that has been gaining popularity in the past few years – black seed!

Before we get into its various health properties, let’s first get a little background on this tiny botanical wonder.

What is Black Seed Oil And Why Should It Interest You?

Black seed, sometimes called black cumin seed and black caraway seed, is the tiny black seed from the Nigella sativaplant, an annual flowering plant native to western Asia and eastern Europe¹. It has been introduced for cultivation to various countries in Europe, Africa, and Asia over the centuries.

The seeds have been used traditionally as a spice in food and for medicinal purposes.

More recently, the volatile oil of the black seed has been the topic of scientific interest, particularly regarding its potential benefits to human health.

The various proposed health benefits of black seed oil stem from its high content of antioxidants and other biologically active, or “bioactive”, compounds.

Nigella sativa seeds contain several known active constituents, including thymoquinone, alkaloids (nigellicines and nigelledine), saponins (alpha-hederin), flavonoids, proteins, and fatty acids, which may have beneficial effects in the treatment of patients with a variety of health conditions².

Thymoquinone is the most abundant component in the volatile oil of the black seed, and most of the herb’s health properties are attributed to it².

Both black seed and thymoquinone have been shown in animal and cell culture studies to exhibit anti-cancer, anti-microbial, analgesic (pain-relieving), antioxidant, and anti-inflammatory properties².

There are also many studies in humans which show much promise with black seed oil and the treatment of numerous health conditions.

Let’s look at some of the health issues for which black seed oil research shows the most promise.

5 Top Health Benefits of Black Seed Oil

While this by no means an exhaustive list, I want to focus on five of the health issues which black seed oil may be especially helpful for.

1. Blood Sugar and Diabetes

One of the most diagnosed conditions in the western world is diabetes. It’s estimated that about 30% of people in Canada live with diabetes or prediabetes³.

Diabetes is defined as a condition of the body in which blood glucose sugar levels are chronically high. The high glucose levels lead to an increase in reactive oxygen species (ROS), resulting in high oxidative stress in the body. The oxidative stress causes cellular damage that can lead to diabetes progression and many of the complications associated with it².

Read my previous article on antioxidants to find out more about oxidative stress and why it’s so bad for you.

Research suggests that black seed oil is helpful for alleviating some of the unhealthy consequences of diabetes.

A randomized, double-blind, placebo-controlled trial of 72 patients in Iran showed a decrease in fasting blood glucose, triglycerides, LDL (“bad cholesterol”), and HbA1c sugar marker after 12 days of treatment with black seed oil⁴.

In fact, several clinical trials of diabetes patients treated with either N. sativa or its oil have demonstrated positive effects on fasting blood glucose, HbA1c, and cholesterol markers⁵.

The scientific evidence for black seed and black seed oil as a treatment for people with diabetes appears quite impressive.

2. Cardiovascular Disease

Like diabetes, cardiovascular disease is one of the major health problems associated with our so-called “modern society”. It’s no surprise that these two conditions often go together.

The good news is that many natural options, like Vitamin C, hawthorn berry, omega-3 fats, garlic, and Coenzyme Q10 can help the cardiovascular system. Let’s see if black seed oil should be added to the list.

One of the early signs of cardiovascular disease is high blood pressure, or hypertension. Research suggests that black seed oil may help lower blood pressure.

A study done on healthy volunteers who received black seed oil every day for two months demonstrated a blood pressure lowering effect compared to those who received only a placebo⁶.

Another study done with Nigella sativa seed extract and patients with mild hypertension, showed a drop in blood pressure values and LDL cholesterol after 8 weeks of treatment⁷.

However, just lowering blood pressure isn’t enough if the underlying cardiovascular disease is not addressed. Luckily, black seed’s and black seed oil’s effect on blood pressure may very well be due to an overall positive effect on the cardiovascular system.

A clinical study was done with 80 patients diagnosed with stable coronary artery disease. Each was given black seed powder concurrent with a statin cholesterol medication over a 6-month period. These patients showed a significantly higher improvement in the standard cholesterol numbers (total cholesterol, triglycerides, HDL, and LDL) compared to those treated only with the statin drug⁸.

Other studies have shown positive results in the use of black seed and black seed oil in the treatment of overweight and obesity, cholesterol imbalance, as well as metabolic syndrome, a condition marked by cardiovascular manifestations and which is a major contributor to the development of diabetes².

3. Gastrointestinal Disorders

Problems with the digestive system are among the most common ailments affecting us today. Most of us can remember having an upset stomach at least once in our lifetime.

However, gastrointestinal disorders may be serious, in some cases even life-threatening.

As you might have guessed, black seed shows promise with conditions of the digestive tract.

Celiac disease is a severe inflammatory condition of the small intestine caused by increased sensitivity to gluten². Research suggests that black seed may be helpful.

An Iraqi study on patients with celiac disease and iron deficiency anemia was performed by administering black seed oil in combination with a gluten-free diet for a period of 1 year. Compared to those using only the diet, patients also taking the black seed oil supplement showed improvement in blood cell parameters, intestinal cell health, and markers of inflammation⁹.

Black seed may also be helpful for problems in the upper GI tract.

A study was done in 2015 on 70 patients diagnosed with functional dyspepsia (indigestion with no obvious structural cause). The researchers administered Nigella sativa oil in a honey base to the patients over an 8-week period. At the end of the trial, patients given the oil treatment demonstrated lower average dyspepsia severity scores and lower rates of H. pylori infection compared to those given a placebo¹⁰.

Although these results are promising, more research needs to be done on the beneficial effects of black seed and black seed oil on people with GI disorders.

4. Skin Conditions

Because we look at our skin every day and it’s the first thing other people see of us, conditions of the skin are some of the most stress-inducing.

Of course, a problem on the skin is usually an indication of a problem inside the body.

Fortunately, black seed oil may be a useful tool in the dermatological toolkit.

Eczema is a common condition of the skin characterized by various severities of dryness, redness, bumps, and itchiness. It can occur almost anywhere on the body but can be particularly disconcerting when present on the face and hands.

People with hand eczema were studied over 4 weeks while being treated with either black seed ointment, betamethasone steroid cream, or an over-the-counter eczema cream.

By the end of the trial, the Nigella ointment and betamethasone cream equally reduced the severity of the skin eruptions and improved the quality of life of treated patients, according to the researcher’s measurements¹¹. Both proved to be more effective than the OTC eczema cream.

Vitiligo is considered an autoimmune skin condition which results in the destruction of melanocytes, the cells which produce the skin’s pigment. This process creates patches of severe skin colour lightening and is more noticeable with darker skin tones.

Rich in antioxidants and anti-inflammatory compounds, black seed would seem like the perfect candidate to help with vitiligo.

A randomized controlled trial lasting 6 months compared the effectiveness of applying black seed oil to the skin of patients diagnosed with vitiligo compared to the same procedure using fish oil. Both treatments were found to improve the vitiligo skin lesions, but the black seed oil worked better¹². No adverse effects were reported in either group.

Black seed oil should be seriously considered when choosing safe topical treatments for skin conditions.

5. Thyroid Health

Knowing how important the thyroid gland and thyroid system are to your health, having another thyroid support option is always welcome.

The thymoquinone component of black seed is classified as having antioxidant, anti-inflammatory, and immunomodulating effects¹³. This makes black seed potentially suitable for treatment of autoimmune thyroid conditions, like Hashimoto’s thyroiditis and Graves’ disease.

The initial scientific research appears to support this.

In 2016, a placebo-controlled study was published which involved the treatment of Hashimoto’s patients with powdered Nigella sativa for 8 weeks. Those treated with black seed powder saw a significant average reduction in body weight and body mass index (BMI)¹⁴.

Interestingly, serum concentrations of thyroid stimulating hormone (TSH) and anti-thyroid peroxidase (anti-TPO) antibodies both decreased while serum T3 (active thyroid hormone) concentrations increased in Nigella-treated group. None of these changes were observed in the placebo group.

An important aspect of these findings is: not only did the black seed reduce one of the inflammatory hallmarks of Hashimoto’s (the anti-TPO), but it also improved thyroid function parameters (TSH and T3).

Although this strong finding is a great start, more human research needs to be done to confirm black seed’s benefits in the treatment of patients with autoimmune thyroid conditions.

Other Health Conditions

Human research also suggests that black seed and black seed oil are useful in the treatment of people with musculoskeletal, nervous system, respiratory, and reproductive problems².

Final Thoughts

It certainly looks as though black seed, and its oil, have a wealth of potential when it comes to human health. Of course, how useful it may be will depend on an individual’s current health status.

Dosing of Nigella sativa supplements will also depend on individual health factors as well as the form of the product being used.

Typical adult doses of black seed powder range from 500-1000 mg, 2-3 times per day. The pressed oil dose is 3-5 mL, usually twice per day, and the volatile oil of black seed is 3-5 drops twice per day¹⁵.

If you use any form of black seed, make sure to buy it organic – pesticides like to concentrate in the oily fraction of plants, especially their seeds.

Although the safety profile of black seed is extremely good, be cautious if you have food sensitivities or a sensitive stomach¹⁵.

Due to its potential anti-coagulant effects, you should avoid black seed products if you’re on blood thinners or have scheduled surgery. It’s also best avoided while pregnant as data on its safety during pregnancy is lacking¹⁵.

Of course, if you’re considering using black seed or black seed oil to help treat a health condition, it’s always a good idea to consult with a qualified health practitioner for guidance on format and dosing.

When used correctly, black seed may just be the efficient super-herb your body needs!

Book An Appointment With Nardini Naturopathic

Are you interested to find out more about how adding black seed or black seed oil to your diet may improve your health?

Or perhaps you’d like a review of your overall diet to see where you could be doing better.

Maybe you have food allergies or intolerances and worry you aren’t getting enough nutrients because of your restricted diet.

I’m Dr. Pat Nardini, a naturopathic doctor who offers nutritional counseling services to help ensure all of those gaps in your diet are filled, and that you’re getting enough of all the important nutrients which your body needs to function at its best.

Contact me today for more information, or book a free 15-minute consultation where I will help you understand how naturopathic medicine can help you.

The post The Wonders of Black Seed Oil appeared first on Dr. Pat Nardini, Naturopathic Doctor.

Crustless Savoury Quiche

Pat Nardini — Fri, 18 Sep 2026 13:08:46 +0000

Prep Time – 10 min

Total Time – 45 min

Servings – 4-6

Ingredients:

5 eggs

½ cup heavy cream or Greek yogurt

½ cup milk (goat’s, sheep’s, or A2 cow’s milk)

1 cup of chopped meat of choice (cooked chicken or salmon)

8 oz of shredded cheddar (goat’s, sheep’s, or A2 cow’s cheese)

2 cups of zucchini (cubed) or vegetable of your choice

1 tsp each of thyme and rosemary

½ tsp of salt

2 tbsp of butter

Dash of ground black pepper

Instructions:

Preheat oven to 375F.
With the butter, heat a skillet on medium setting and sauté the zucchini until slightly soft.
Into a bowl mix the eggs, milk, cream, herbs, salt and pepper. Set aside.
Lightly grease a pie dish and add the meat, cheese, and zucchini, distributing evenly.
Pour over top the egg mixture and put into the oven for about 40 minutes or until a knife comes out clean when inserted into the middle.
Let it cool slightly before serving or eat at room temperature.

Book An Appointment With Nardini Naturopathic

Are you interested in finding out if you have a nutrient deficiency?

Or perhaps you’d like a review of your overall diet to see where you could be doing better.

Maybe you have food allergies or intolerances and worry you aren’t getting enough nutrients because of your restricted diet.

Contact me today for more information, or book a free 15-minute consultation where I will help you understand how naturopathic medicine can help you.

The post Crustless Savoury Quiche appeared first on Dr. Pat Nardini, Naturopathic Doctor.

The Incredible Health Benefits Of Fermented Foods

Pat Nardini — Fri, 04 Sep 2026 12:56:24 +0000

Anyone who has kept up with my writings over the years will know that, as a naturopath, I’m big on nutrition.

It’s not about what the latest diet fad is or what the most popular supplement happens to be.

Nutrition is about getting the nutrients that your body needs in the current state of health you’re in. You can have the best diet in the world, but if your digestive system is unhealthy and you haven’t addressed it, you may not get much benefit.

In this article, I’d like to discuss an effective way to maximize the value of the nutrients in your food.

Nutrient-packed foods are great, but sometimes, you need the nutrients delivered in a way that they’re easy to digest, absorb, and get to where they are needed in your body. It’s what we call high “bioavailability”.

What I’m getting at is what we find in fermented foods.

Let’s look at why fermented foods are so good for your body and take a deeper dive into some of my favourites.

Why Are Fermented Foods So Healthy For You?

What’s the big deal about fermented foods anyway? Is there anything to them besides their salty and tangy flavour?

According to research, there is.

Fermented foods are made by allowing live microbes, such as bacteria and yeast, to digest the food over a period of days or weeks. The microbes may either be added as a culture at the beginning of the fermentation process or may already be present in the food.

This produces fermentation products, like lactic acid, acetic acid, and alcohol, depending on which microbes are used.

The fermentation process also provides several health benefits to those who consume the fermented foods.

Probiotics

Beneficial bacteria and yeast species are required for fermentation. It makes sense that these microbes have the potential to act as probiotics – live microorganisms which provide a benefit to your health¹.

Probiotics have been shown to promote gut health, reduce inflammation, and even help the brain.

However, commercially prepared ferments are often pasteurized, which kills the fermenting microbes. That means they won’t contain live cultures – and wouldn’t be classified as probiotics – unless a live culture is added afterward, like with some yogurts.

It is possible to purchase fermented foods that are raw, meaning unpasteurized. Alternatively, you can ferment your own foods, in which case they won’t be pasteurized.

The take-home message here is that raw fermented foods may be a good option for obtaining probiotics in your diet.

Nutrient Bioavailability

As I mentioned earlier, if a food is loaded with nutrients that you can’t digest or absorb, it’s not much good to you.

Lactose, the main sugar found in dairy milk, can be very difficult to digest for some.

However, when milk is fermented, certain bacteria break down lactose into its component sugars – glucose and galactose². These sugars are generally easier to digest, especially for those with lactose intolerance.

Many plant foods contain “antinutrients” – compounds which bind up the nutrients, particularly minerals, in the food and prevent your body from digesting and absorbing them. Chief among these antinutrients are lectins, oxalates, and phytates, present in grains, nuts, seeds, legumes (lentils, beans, and peas), leafy vegetables, and nightshade vegetables (tomatoes, potatoes, peppers, eggplant).

Fermenting these foods can significantly reduce the levels of antinutrients in them, making it much easier for the body to absorb the food’s nutrients^{3, 4}.

More Nutrients

Not only does fermentation make a food’s existing nutrients more bioavailable, but the process also increases its overall nutrient content.

The microbial cultures used during fermentation may produce B vitamins (including B12), Vitamin K, and digestive enzymes⁵. The first two are especially important for those on a vegetarian or vegan diet, since these nutrients may be hard to come by otherwise.

Fermentation also produces a range of beneficial molecules, aka “bioactive metabolites”. These include GABA (gamma-aminobutyric acid) for nervous system health, and short-chain fatty acids for gut health⁵.

Anti-inflammatory

Improvement of nutrient digestibility and helping the gut microbiome may be the factors accounting for the positive effect fermented foods appear to have on inflammation.

Several fermented products have been shown to exert anti-inflammatory effects on the body⁶. This suggests that eating fermented foods may help in the management of chronic inflammatory conditions, including those involving the thyroid.

A 2018 Norwegian study conducted with IBS (irritable bowel syndrome) patients demonstrated that sauerkraut consumption improved symptoms and benefited the overall composition of the gut microbiome⁷.

My 5 Top Fermented Foods

Considering all this, fermented foods appear to pack quite a punch when it comes to your health. Let’s look at five of my favourites.

1. Kimchi

To be perfectly honest, kimchi is one of my favourite foods, period.

Kimchi is originally a Korean dish made from salted and fermented vegetables. It commonly contains napa cabbage, radishes, garlic, onion, chili, ginger, and carrots but there’s a wide variety of recipes. It tends to have an orange or red colour and a pungent odour.

It’s made with lactic acid fermenting bacterial species, like Lactobacillus and Leuconostoc⁸.

Several research studies have demonstrated that kimchi consumption can change the bacterial species profile in the gut.

A Korean study published in 2018 showed that students consuming kimchi preparations over 4 weeks had reduced body fat, improved cholesterol profile, and reduced inflammatory markers⁹. The study also found that stool samples contained more short-chain fatty acid producing bacteria and fewer potentially harmful species.

This bodes well for kimchi’s potential to improve gut health and reduce chronic inflammation.

2. Kombucha

Originating in China, kombucha is a beverage made from fermented tea. Today, there are many commercial versions of kombucha available that vary widely in their composition and potential health benefits. Yet, it’s not hard to make this one yourself – and it’s fun!

Kombucha is made by adding a multi-microbe culture to black tea and allowing it to ferment sugar, usually for 2 or more weeks. The culture consists of several bacterial (Lactobacillus, Acetobacter, etc.) and yeast (Saccharomyces, etc.) species that together are known as a symbiotic culture of bacteria and yeast (SCOBY)⁸.

Looking like a large mushroom cap floating in liquid, the SCOBY’s fermentation process in kombucha creates lactic acid and alcohol, the latter of which is then converted to acetic acid (vinegar).

Animal studies have shown benefits to consuming kombucha, including blood sugar improvements, reduction of oxidative stress, and reversal of stomach ulcers¹⁰.

A non-controlled study on 24 human subjects with diabetes who consumed kombucha daily for 90 days showed a normalization of blood sugar¹⁰. Unfortunately, there are still no randomized, controlled trials studying kombucha’s effects in humans.

In any case, more research should be done to confirm these promising potential health benefits in humans.

3. Miso

This salty fermented paste made from soybeans originates in Japan and is traditionally used to make miso soup.

The soybeans are fermented using koji mould that contains Aspergillus oryzae or sojae. Sometimes Saccharomyces and lactic acid bacteria are also added to the fermentation mixture⁸.

Fermentation time, salt content, and other ingredients may vary, but by the end of the process, we’re left with a dark tangy paste ready for use in soups and as a condiment.

It’s postulated that miso may be of benefit for gastrointestinal disorders.

A Japanese team studied the effects of miso soup consumption on human subjects dealing with gastroesophageal reflux disease (GERD). They found that more frequent miso soup intake was associated with lower acid reflux and dyspepsia (indigestion) scores¹¹.

Although these results are promising, more research needs to be done to further evaluate miso for its GI benefits.

4. Sauerkraut

Sauerkraut is a fermented vegetable product with long roots in Germany. In fact, the name itself is German – meaning “sour cabbage” or “sour herb” – although its pronunciation is anglicized in many English-speaking countries.

Like kimchi, sauerkraut is unsurprisingly made using cabbage. Unlike kimchi, sauerkraut generally has a very short ingredient list – shredded cabbage and salt.

In appropriate conditions of temperature and humidity, the cabbage spontaneously ferments by the action of naturally occurring bacteria. Some commercially prepared sauerkrauts use starter cultures of Lactobacillus species to improve the uniformity of the fermentation process.

Sauerkraut has many potential health benefits that are backed up by a fair bit of scientific evidence.

A review of the chemistry of sauerkraut revealed that several beneficial compounds (isothiocyanates, indole-3-carbinol, and nitriles), which may reduce oxidative stress in the body, are present in the end fermentation product¹².

A 2010 study done on rats fed sauerkraut, showed an increase in liver- and kidney-detoxifying enzymes, suggesting that this fermented food may be helpful for the body’s detoxification functions¹³.

There is, of course, the Norwegian study mentioned earlier showing the anti-inflammatory effects of consuming sauerkraut in IBS patients⁷.

This research demonstrates that sauerkraut holds much promise when it comes to your health.

5. Yogurt and Kefir

Both yogurt and kefir are made by fermenting milk (although other bases, like coconut milk or even water, are sometimes used).

The main difference between them is the microbial cultures used to do this. Yogurt uses specific bacterial strains, like Lactobaccilus to ferment the milk. You make kefir by adding kefir grains, which contain a mixture of bacteria and beneficial yeast, to the milk.

This difference in cultures tends to make yogurt thicker and less runny than kefir. The latter often has a slight fizz to it, making it more suitable as a beverage.

Yogurt is a better source of protein than kefir, while kefir contains higher counts of probiotics.

Because they’re fermented, both yogurt and kefir contain more bioavailable nutrients compared to milk.

In addition to making lactose more digestible, fermentation of dairy milk also breaks the milk proteins down into more digestible peptides and amino acids⁵.

Studies into the health benefits of yogurt show that it may help those with osteoporosis, diabetes, and cardiovascular diseases¹⁴.

Research suggests that kefir may also be useful in the treatment of diabetes as well as chronic inflammatory conditions and high blood pressure¹⁵.

It’s hard to go wrong with your health when consuming either of these fermented foods.

Honourable Mentions

My list wouldn’t be complete without mentioning tempeh (from soy), natto (also from soy), and apple cider vinegar (well, from apple cider, of course).

Don’t forget these when you’re considering which fermented foods to include in your diet.

Final Thoughts

Despite all these amazing potential benefits of fermented foods, there are a few cautions to consider.

Some fermented foods, like sauerkraut, can contain high levels of histamine, which may be a trigger for those with allergies⁶.

Kimchi requires a large amount of salt during its preparation, which may be an issue for those who need to restrict salt in the diet.

Compounds called tyramines, found in fermented foods, may interact with certain medications (monoamine oxidase inhibitors) prescribed for anxiety and depression. If you are taking such medications, check with your prescribing doctor before increasing your consumption of fermented foods.

Of course, if you have an allergy or sensitivity to dairy, be cautious with dairy-containing fermented foods, like yogurt and kefir.

With all this in mind, eating fermented foods still has the potential to take your health to the next level.

The benefits of fermented foods may be even greater if they’re raw, so consider making some of them yourself.

It’s a fun way to stay healthy!

Book An Appointment With Nardini Naturopathic

Are you interested to find out more about how adding fermented foods to your diet may improve your health?

Or perhaps you’d like a review of your overall diet to see where you could be doing better.

Maybe you have food allergies or intolerances and worry you aren’t getting enough nutrients because of your restricted diet.

Contact me today for more information, or book a free 15-minute consultation where I will help you understand how naturopathic medicine can help you.

The post The Incredible Health Benefits Of Fermented Foods appeared first on Dr. Pat Nardini, Naturopathic Doctor.

Summer Split Pea Soup Purée

Pat Nardini — Fri, 21 Aug 2026 12:53:28 +0000

Prep Time – 10 min

Total Time – 10 min

Servings – 2

Ingredients:

4 cups green peas (fresh – pulled from the pod)

2 cups vegetable broth

1 15oz can of chickpeas

1 lemon (juiced)

3 tablespoons of nutritional yeast

2 tablespoons tahini

2 cloves of garlic (minced)

½ tsp of Himalayan salt

Dashes of black pepper

Instructions:

Put all the ingredients into a blender and mix for about 3 minutes.
Pour into bowls and sprinkle with parsley or seasoning of choice. Top off with a drizzle of olive oil.

Optional: Warm to desired temperature on the stove for a hot soup.

Book An Appointment With Nardini Naturopathic

Are you interested in finding out if you have a nutrient deficiency?

Or perhaps you’d like a review of your overall diet to see where you could be doing better.

Maybe you have food allergies or intolerances and worry you aren’t getting enough nutrients because of your restricted diet.

Contact me today for more information, or book a free 15-minute consultation where I will help you understand how naturopathic medicine can help you.

The post Summer Split Pea Soup Purée appeared first on Dr. Pat Nardini, Naturopathic Doctor.

Are These Foods Bad For Your Thyroid?

Pat Nardini — Fri, 07 Aug 2026 13:00:52 +0000

If you’ve been following me at all over the years, you know that I’m a bit obsessed about the thyroid, and the thyroid system, more generally.

The reason for this is because of how critical your thyroid system is to your health.

Energy, body weight, body temperature, hair growth, digestion, and a healthy immune system all depend on a functioning set of hormones made by the thyroid.

With that in mind, what can you do to make sure your thyroid is in top shape?

We all know that nutrition is a major priority when it comes to health. It’s no different with your thyroid.

In my previous article, I discussed some of the most important vitamins and minerals needed by the thyroid system. It included some of the best food sources of these nutrients.

This week, I’d like to look at how sometimes food can work against you.

What I mean is: what foods are best to avoid if you have a thyroid problem or want to prevent yourself developing one?

For those that are new to this, let’s first review what the thyroid is and how it can run into trouble.

What Is The Thyroid?

Your thyroid is a small butterfly-shaped gland located near the base of your neck and is part of your endocrine system.

The main purpose of your thyroid gland is to create thyroid hormones, whose role is to regulate your metabolism, which essentially means everything that happens in the body.

Your thyroid knows to secrete hormones into your bloodstream when it receives a chemical signal known as TSH, or thyroid-stimulating hormone.

TSH is sent from your pituitary gland, which is located at the base of your brain.

Thyroid hormones play an essential role in maintaining your heart rate, energy, digestion, mood, muscle control, and bone strength. They also help your body regulate its temperature and weight.

What Is Hypothyroidism?

Hypothyroidism is a condition in which your body under-produces thyroid hormones.

There are two types of this condition: primary and secondary hypothyroidism.

Primary hypothyroidism occurs when your thyroid gland doesn’t release thyroid hormones like it should, even when adequate TSH is present.

This kind of hypothyroidism can be caused by several factors, including iodine deficiency, genetic disorders, certain medications, and thyroid surgery.

Many individuals with primary hypothyroidism experience this condition because of an autoimmune disease called Hashimoto’s thyroiditis.

Secondary hypothyroidism occurs due to a lack of TSH, which is an issue with the pituitary gland’s function.

There is also a condition, sometimes referred to as Wilson’s Temperature Syndrome (WTS), which involves the overall thyroid system (thyroid, adrenal glands, pituitary gland, hypothalamus, liver, kidneys, and various other organs and tissues).

In WTS, the thyroid hormones are produced normally by the thyroid gland, but they are not metabolized properly by the body. This can also result in hypothyroid symptoms.

Due to the multiple crucial functions of thyroid hormones, the signs and symptoms of this condition affect numerous systems of your body.

Symptoms and signs of hypothyroidism include:

Chronic fatigue
Dry skin
Weight gain
Increased cold sensitivity and low body temperature
Muscle weakness, aches, stiffness, and tenderness
Hair Loss
Slow heart rate
Elevated blood cholesterol
Irregular menstruation
Enlarged thyroid gland

Five Foods That May Be Harmful To Your Thyroid

When we think of food and the thyroid, it’s usually in the context of which foods are good for your thyroid.

However, there are a few foods that may have a negative impact on thyroid system function.

Foods may do this by:

Directly interfering with thyroid hormone synthesis or function
Binding up nutrients required by the thyroid
Creating inflammation in the thyroid

Some foods may act against your thyroid system in more than one way.

Let’s look at some of the most common potentially anti-thyroid foods and examine just how they exert their effects.

1. Soy

There’s been a lot said and written about the health benefits of soy – it’s potential to help the heart, manage menopausal symptoms, and reduce the risk of certain cancers.

Soy comes in many forms, including:

Soy milk
Tofu
Soy sauce
Tempeh
Edamame (soy beans)
Miso

However, is there anything you should be concerned about when you’re about to tie into that chunk of tofu? When it comes to your thyroid, it may well be.

Soy is a potential problem for anyone dealing with thyroid issues as it’s considered by some to be a “goitrogen”, that is, a substance that causes a swelling of the thyroid gland known as goiter. This is often accompanied by a lowering of thyroid function.

This effect on the thyroid is thought to be related to certain compounds found in soy called phytoestrogens (plant-based estrogen-like molecules). These are the ones that are believed to impart soy with its potential healing properties. However, when it comes to the thyroid, these phytoestrogens may not be so good.

The primary phytoestrogens in soy to consider for their potential anti-thyroid effects are isoflavones called daidzein and genistein. Studies demonstrate that these compounds inhibit the enzyme thyroid peroxidase, which is necessary to produce T4 hormone by the thyroid gland¹.

According to a research study published in 2008, university students consuming soybeans over a 7-day period had higher levels of the phytoestrogens in their blood by the end, as expected. However, their levels of thyroid stimulating hormone (TSH), T4 thyroid hormone, and T3 thyroid hormone showed various changes suggestive of lowered thyroid function².

Other research is somewhat unclear regarding the long-term effects of soy on the thyroid gland. Some suggest a lowering of thyroid hormones; others don’t.

The take home message here is: if you suspect you have a thyroid problem, consider limiting your soy intake. Small amounts might be alright, but regular soy consumption could negatively impact your thyroid hormones.

If you do consume soy, fermented forms, like tempeh and miso, tend to be better choices as they are often easier to digest.

2. Casava

Casava is a tropical shrub native to Brazil. Its tubers are used to make tapioca starch, a staple food in many countries. The food industry commonly uses it as a thickening agent in processed foods.

Foods containing tapioca include:

Tapioca pudding
Bubble tea
Gluten free breads and pastries
Soups
Sauces and gravies

The potential problem with casava and the thyroid is a goitrogenic compound it contains called linamarin, a cyanogenic glucoside which contains cyanide³.

Although casava is chemically treated prior to its use for human consumption, much of the goitrogenic compounds may remain, which may harm thyroid function.

When cassava is consumed, the liver metabolizes the linamarin into thiocyanate, which, like soy, interferes with the enzyme thyroid peroxidase – the enzyme is responsible for integrating iodine into thyroid hormones.

A 2016 study in India demonstrated an association between tapioca consumption and hypothyroidism, including those diagnosed with Hashimoto’s thyroiditis³.

So, eating large amounts of casava in the form of tapioca may lead to hypothyroidism.

If you’re concerned about your thyroid, it’s probably wise to limit your tapioca intake.

3. Gluten

Gluten is a component of wheat and many other cereal grains like rye, spelt, kamut, and barley. Its stickiness (like glue) makes it great for baking, because it helps keep your bread together.

Foods containing gluten include:

Grains
Bread
Pasta and noodles
Pastries
Sauces and condiments
Processed snacks
Beer

Gluten is made up of two protein-containing fractions – gliadin and glutenin. Many experts believe the gliadin portion is the cause of most sensitivities to gluten, but glutenin may also play a role.

Some estimate that up to a third of the US population is sensitive to gluten based on the presence of antibodies to gluten in the blood or stool⁴. But there’s more to it than that!

When the immune system makes antibodies to the gluten, the antibodies sometimes “mistake” their own body for the gluten and attack it. An alternative explanation is that the body may just be a victim of collateral damage from an inflammatory reaction to the gluten.

A prime example of this is an autoimmune condition known as Celiac disease which can lead to symptoms like gas, bloating, abdominal pain, diarrhea, skin and joint inflammation, and “brain fog”.

But some will get these same symptoms from gluten without having Celiac disease. These people may be considered to have a “gluten intolerance”, but the symptoms can be just as severe.

Celiac disease and gluten intolerance certainly cause inflammatory reactions in the digestive tract, causing the digestive symptoms that I mentioned earlier.

When you damage your digestive tract, it’s like going on vacation with your front door open. It can lead to something called “leaky gut syndrome”⁵.

Undigested food particles, including the gluten, can pass through your damaged intestinal barrier and cause inflammatory reactions in other parts of the body, like the airways, joints, skin, brain, and even your thyroid⁶.

Your thyroid might seem like the farthest thing away from your digestive tract, but they’re intimately connected.

If you have Celiac disease or a gluten intolerance, there’s a chance your thyroid is being impacted. In fact, many people with autoimmune thyroid conditions, like Hashimoto’s thyroiditis and Graves’ disease, have anti-gluten antibodies in their blood⁷.

It’s possible to get tested for Celiac disease and even gluten intolerance. A positive anti-tissue transglutaminase antibody test is usually enough to diagnose Celiac disease. Gluten intolerance can sometimes be detected by testing the blood or the stool for anti-gluten antibodies.

If you test positive for antibodies against gluten, it’s crucial to remove gluten from your diet.

But testing isn’t always conclusive. In my opinion, the best way to test for gluten intolerance is to remove gluten completely from the diet for at least 3 months. Even a small amount of gluten can trigger antibody production and perpetuate the inflammatory reaction, so really, it’s ALL gotta go!

If you have a history of thyroid disease, this is an important part of discovering the cause(s) of it. If your thyroid problems are at least partly due to gluten intolerance, symptoms often improve after eliminating gluten.

At least one study with Celiac patients that also had hypothyroidism has shown this to be the case⁸.

4. Caffeinated Beverages

Although there are potential health benefits to drinking coffee and tea, there are certainly some drawbacks to drinking these and other caffeinated beverages.

Foods and beverages which contain caffeine include:

Coffee
Tea (black, green, oolong, and white varieties)
Chocolate (including cocoa and cacao)
Kola nut
Guarana
Sodas
Energy Bars
Desserts

A typical cup of coffee has anywhere from 65 to 120 mg of caffeine in it. A decaf coffee has 2-4 mg, and green or black tea has around 30-50 mg.

Caffeine is the stuff that gives you that energy boost when you have a cup. From a biological level, caffeine stimulates your adrenal glands and tells them to create cortisol and adrenaline.

The adrenaline increases your heart and respiration rate as well as blood pressure, which delivers more blood to your brain and muscles, and increases your alertness and energy. Meanwhile, the cortisol increases your blood sugar, making more fuel available to your brain, blood cells, and muscles. That’s where your caffeine boost comes from.

One of the biggest drawbacks to caffeine is the effect it can have on your thyroid.

Caffeine has been shown to raise your cortisol levels, as we mentioned above. And cortisol can slow down the conversion of T4 thyroid hormone into T3 thyroid hormone.

T3 is 4-5 times more active than T4 in stimulating your body’s metabolism, so reducing your T3 levels can cause fatigue, low body temperature, depression, hair loss, and weight gain.

This is why regular caffeine consumers feel better after the caffeine, but their overall energy levels are low.

And while elevated cortisol levels have their issues, elevated adrenaline levels can be dangerous as well. Symptoms of anxiety, like heart palpitations, racing thoughts, shaking, and shortness of breath have been linked to elevated adrenaline levels.

Over time, elevated cortisol and adrenaline may lead to problems with blood sugar regulation and even diabetes.

Caffeine may also contribute to other health issues like anxiety, insomnia, and digestive problems, not to mention that it can be addictive.

If you want to keep your thyroid and your whole body as healthy as you can, it’s crucial not to overdo caffeine and may even be helpful to avoid it entirely for a time.

5. Processed Foods

It may be a stretch to call some of these items “food”, but there are many fast and convenient, pre-packaged foods in the grocery store that could have a negative impact on your whole body, not to mention your thyroid.

I’m not talking about a can of sardines that has three ingredients.

What I’m referring to usually contain a long list of ingredients, including many you can’t pronounce, and are sometimes referred to as “ultra-processed foods”.

Some popular ultra-processed foods include:

Baked goods
Luncheon meats
Ready meals
Packaged snacks
Sodas and energy drinks
Confectionary items
Fast Food

You may have noticed that some of these items appeared on one of the previous lists.

There are multiple problems with these foods: they may contain a lot of sugar, trans-fats, denatured proteins, excess salt, artificial flavourings, and chemical preservatives.

Some also contain gluten and caffeine as we covered earlier.

On top of that, these ultra-processed foods are designed to be hyper-palatable, meaning that they taste good and trigger cravings for more. This is great for selling more product, but not so good for your body.

Some additives contained in processed foods may be especially bad for your thyroid.

Erythrosine, aka FD&C Red No. 3, is a colouring agent added to a variety of foods, including candies, icings, fruit fillings, soft drinks, ice cream, milk shakes, and sausages to make them appear red. It is also present in pharmaceutical tablets and capsules, and cosmetics, such as lipstick and blush.

It works against your thyroid system by inhibiting the uptake of iodine by the thyroid gland and it also interferes with the conversion of T4 to T3⁹.

Bromine is a halogen that can substitute for iodine in the body and has been shown in research to elevate TSH levels¹⁰. This finding suggests that bromine may contribute to hypothyroidism.

Bromine is found in commercially prepared breads, citrus-flavoured soft drinks, hair care products, pool disinfectants, and flame-retardants.

Artificial Sweeteners, like aspartame and sucralose, may be toxic to the nervous system and gut, both of which impact the thyroid system.

There are many other food additives that may have an indirect effect on the thyroid system.

Again, if there’s an ingredient in your food that you can’t pronounce, you may want to think twice before consuming it.

What About The Cabbage Family?

All over the internet, you can find references to how cruciferous (cabbage family) vegetables are goitrogenic.

Cruciferous veggies are classified as goitrogens based on speculation and on one study, done on animals in 1983¹¹.

The animals that were fed large amounts of cruciferous vegetables had an increased incidence of hypothyroidism (underactive thyroid). What is often not mentioned is that this only occurred with animals which had a deficiency in iodine in the first place!

Animals with normal iodine levels did not get hypothyroidism, even with high cruciferous consumption.

Further studies in humans have not been able to demonstrate increased risk of goiter or thyroid cancer from high cruciferous intake¹².

And Iodine?

Although iodine is an essential nutrient for thyroid hormone production, there is a case to be made that it’s possible to get too much of it.

Those with pre-existing thyroid conditions such as Graves’ disease are especially at risk for iodine-induced hyperthyroidism (over-active thyroid).

Symptoms of hyperthyroidism include sudden weight loss, excessive sweating, anxiety and depression, insomnia, and increased appetite.

If you are worried that you might be suffering from an over-active thyroid and want to know whether you should take iodine, consider seeing a qualified health practitioner who can walk you through the benefits and risks.

Final Words

Your thyroid is an important part of your body’s endocrine system. It determines how much energy you have and how much weight you carry. If you don’t take care of it, your health will suffer.

There are many ways to support your thyroid. Supporting your thyroid with good nutrition is the first step.

Above all, make sure that you’re not working against your thyroid, by eating something that might be poisoning it!

Book An Appointment With Nardini Naturopathic

Are you interested to find out how certain diet changes could help your thyroid?

Or perhaps you’d like a review of your overall diet to see where you could be doing better.

Maybe you have food allergies or intolerances and worry you aren’t getting enough nutrients because of your restricted diet.

Contact me today for more information, or book a free 15-minute consultation where I will help you understand how naturopathic medicine can help you.

The post Are These Foods Bad For Your Thyroid? appeared first on Dr. Pat Nardini, Naturopathic Doctor.

Salmon Summer Salad

Pat Nardini — Fri, 10 Jul 2026 14:05:09 +0000

Prep Time – 25 min

Total Time – 35 min

Servings – 2

Ingredients:

For the salmon:

1 package of salmon fillet boneless

2 teaspoons of garlic powder

1 teaspoon of onion powder

¹/₄teaspoon of ground black pepper

1 tablespoon olive oil

For the salad:

2 heaping handfuls of salad greens (arugula or leaf mix)

1 cup of chopped cucumber

1 cup of crumbled feta

¹/₃cup of chopped black olives

¹/₂cup red onion diced

2 avocados peeled pitted and sliced lengthwise

For the dressing:

3 tablespoons of olive oil

2 tablespoons of lemon juice

1 tablespoon red wine vinegar

2 tablespoons of fresh dill finely chopped

1 teaspoon fresh parsley finely chopped

1 teaspoon sea salt

¹/₄teaspoon ground black pepper

Instructions:

To prepare the salmon: in a small bowl mix the garlic, onion and pepper powders and roll the piece of salmon coating both sides with the mixture.
On medium heat add the olive oil to a skillet. Add salmon and cook each side about 4 mins or until a light crust forms.
When salmon is done set aside and whisk all the dressing ingredients in a small vessel.
In a large bowl mix up all the salad ingredients and toss in the dressing.
On two plates divide up the salad. Cut the salmon in half and add on top to each plate.

Book An Appointment With Nardini Naturopathic

Are you interested in finding out if you have a nutrient deficiency?

Or perhaps you’d like a review of your overall diet to see where you could be doing better.

Maybe you have food allergies or intolerances and worry you aren’t getting enough nutrients because of your restricted diet.

Contact me today for more information, or book a free 15-minute consultation where I will help you understand how naturopathic medicine can help you.

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Organic Nut Mix

Pat Nardini — Fri, 12 Jun 2026 13:14:57 +0000

Prep Time – 0 min

Total Time – 5 min

Servings – 12

Ingredients:

2 cups of almonds (regular, salted, or gluten-free tamari)

2 cups of pecans

2 cups of shelled sunflower seeds

1 cup of hazelnuts

1 cup of Brazil nuts

1 cup of shelled pistachios

1 cup of coconut chips

Instructions:

In a large bowl add all the nuts and seeds. Mix well.
Pack in a container and store in the fridge to keep fresh. Consume within a month.

This mix is easy and ready to use for a quick snack at home or on the run.

Book An Appointment With Nardini Naturopathic

Are you interested in finding out if you have a nutrient deficiency?

Or perhaps you’d like a review of your overall diet to see where you could be doing better.

Maybe you have food allergies or intolerances and worry you aren’t getting enough nutrients because of your restricted diet.

Contact me today for more information, or book a free 15-minute consultation where I will help you understand how naturopathic medicine can help you.

The post Organic Nut Mix appeared first on Dr. Pat Nardini, Naturopathic Doctor.

Hemp Heart Broccoli Stir Fry

Pat Nardini — Fri, 15 May 2026 13:06:05 +0000

Prep Time – 15 min

Total Time – 30 min

Servings – 4

Ingredients:

2 large broccoli bunches (remove the stalks)

1 broccolini bunch (chopped into large bite sizes)

1 bell pepper (diced)

1 red onion (roughly chopped into bite sizes)

3 portobello mushroom tops (cut into strips)

4 garlic cloves (minced)

4 tablespoons of hemp hearts

3 tablespoons of coconut oil or butter

2 chopped green onion

2 tablespoons rice vinegar

2 tablespoons of tamari

2 tablespoons mirin

2 tablespoons of non-toasted sesame oil

Instructions:

In a large skillet melt the coconut oil (or butter) on high heat. Immediately add the broccoli, broccolini, red onion, pepper and portobello. Cook until slight browning for about 7 mins, stirring to prevent burning.
Add the garlic and ginger, cooking for 2 minutes more or until broccoli is slightly tender.
Remove from heat and stir in the tamari, mirin, and rice vinegar. Add salt to taste.
Serve into bowls. Sprinkle on top with the green onions and hemp hearts.

Book An Appointment With Nardini Naturopathic

Are you interested in finding out if you have a nutrient deficiency?

Or perhaps you’d like a review of your overall diet to see where you could be doing better.

Maybe you have food allergies or intolerances and worry you aren’t getting enough nutrients because of your restricted diet.

Contact me today for more information, or book a free 15-minute consultation where I will help you understand how naturopathic medicine can help you.

The post Hemp Heart Broccoli Stir Fry appeared first on Dr. Pat Nardini, Naturopathic Doctor.

Cauliflower Chickpea Curry

Pat Nardini — Fri, 17 Apr 2026 13:18:23 +0000

Prep Time – 10 min

Total Time – 60 min

Servings – 4

Ingredients:

1 head of cauliflower (chopped into bite sizes)

1 can of chickpeas (15 oz) fully drained

1 large yellow onion (diced)

1 cup of gluten-free vegetable broth

1 can of coconut milk

½ cup of chopped cilantro

2 tablespoons of coconut oil

4 cloves of garlic minced

1 tablespoon of olive oil

1 tablespoon of freshly grated ginger

1 tablespoon of lime juice

2 tablespoons of curry powder

1 teaspoon each of turmeric and cumin powders

¼ teaspoon of cayenne powder

Instructions:

Pre-heat oven to 425 F. In a bowl toss the cauliflower and chickpeas with the olive oil and spread onto a lined baking sheet.
Put into the oven and roast for about 25 minutes or until the cauliflower is slightly brown and the chickpeas have a slight crispiness.
In a large pot heat the coconut oil on medium heat and add the onion. Cook for 5 mins.
Add the garlic and ginger and cook for 1 minute more. Mix in the curry, turmeric, cayenne and cumin forming a paste.
To the paste, add the vegetable broth and coconut milk.
Add to the pot the roasted cauliflower and chickpeas. Bring to a simmer for about 15 minutes.
When done stir in the lime juice and add the cilantro.

Book An Appointment With Nardini Naturopathic

Are you interested in finding out if you have a nutrient deficiency?

Or perhaps you’d like a review of your overall diet to see where you could be doing better.

Maybe you have food allergies or intolerances and worry you aren’t getting enough nutrients because of your restricted diet.

Contact me today for more information, or book a free 15-minute consultation where I will help you understand how naturopathic medicine can help you.

The post Cauliflower Chickpea Curry appeared first on Dr. Pat Nardini, Naturopathic Doctor.

Is Mould Causing Your Health Issues?

Pat Nardini — Fri, 03 Apr 2026 13:00:56 +0000

When we think of mould, we often think of the stuff that grows on bread and cheese. That kind is easy to spot and cut off or toss out.

However, mould can grow in almost any dark and damp location in your house, like basements, kitchens, bathrooms, and other rooms with poor ventilation and/or water leakage. It can remain hidden behind walls and may go undetected for years.

What’s the big deal, though? If you can’t see it or smell it, it can’t be that bad, can it?

The big problem with mould, and the reason why it may be sneakily harmful to your health, is its spores. The spores are tiny particles released by the mould that can seep through seams and cracks in walls and fill the indoor air which you constantly breathe in.

Why exactly are the spores so bad for you?

Let’s have a look what mould spores may do to your body.

Why is Mould Harmful to Your Health?

Mould is classified as a fungus. There a many different species of mould with some being more harmful to your health than others.

One of the most toxic types of mould is the so-called “black mould”, which includes many different species which are dark green, grey, or black in colour. One of the most common and toxic black moulds are species in the Stachybotrisgenus.

Other harmful mould species, which vary in colour, include Alternaria, Aspergillus, Fusarium, Memnoniella, andPenicillium.

One of the main ways that mould can harm your health is through chemicals they produce called mycotoxins. These toxins can enter the body by ingesting them in mould-contaminated food, absorbing them through the skin, and breathing them in as they’re carried on mould spores.

Some of the most harmful mycotoxins include aflatoxins from Aspergillus, present on grains and legumes, especially peanuts. They also include fumonisins, trichothecenes, and zearalenone from Fusarium, present on grains such as corn, oats, rice, and wheat.

Once they enter the body, these mycotoxins may cause symptoms like abdominal pain, diarrhea, brain fog, memory loss, headache, dizziness, nausea, and vomiting. Long-term exposure to mycotoxins may lead to chronic inflammatory conditions.

Mould may also negatively affect your health by triggering allergic reactions. For those with allergies and asthma, mould spores may trigger a histamine hypersensitivity response, leading to inflammation in the respiratory tract. For some, this inflammation is associated with chronic rhinitis (nasal inflammation) and sinusitis.

Even those that don’t have allergies can experience airway irritation from microbial volatile organic compounds (mVOCs) that moulds produce which give them that “musty” or “mouldy” odour¹.

An area of the body that can be adversely affected by mould that you may not have thought of (but I certainly have) is the thyroid.

Some mycotoxins, like zearalenone, act as endocrine disruptors which may negatively impact thyroid function. A study done on cell lines in 2011 showed how this mycotoxin may increase cortisol levels, which can reduce the conversion of precursor T4 thyroid hormone into active T3 hormone². A rat study done in 2006 demonstrated an increase in apoptosis (“cell suicide”) in thyroid follicular cells (the cells that make T4 and T3) when exposed to aflatoxin³.

A study done in 2017 concluded that long-term exposure to mould could result in low T3 and T4 levels, while increasing reverse T3, a thyroid hormone which works against T3⁴.

Mould exposure is also associated with an increased risk of so-called autoimmune conditions⁵. The gut inflammation caused by many mycotoxins may increase the risk of developing Hashimoto’s thyroiditis and Graves’ Disease.

How to Test for Mould?

Of course, none of this may matter to you unless you know if your home has a mould problem. If you suffer from allergies, asthma, chronic sinusitis, gastrointestinal problems, frequent headaches, or thyroid problems, it may be worth getting an indoor air quality assessment.

One option is to purchase a home test kit for mould, but this may not be the most accurate choice.

A professional mould testing and remediation company can do an inspection of your home and test for the presence of mould. They will test both air and surface samples for mould and mould spores present on carpets, flooring, basements, HVAC systems, home appliances, and areas with water damage.

Testing your external environment for mould is important, but it may also be helpful to test your internal environment.

Blood tests for inhaled contaminants are available that include screening for mould exposure⁶. They test for allergy-associated antibodies, called IgE, that are said to be specific to various allergens, including mould. If you have high levels of mould-specific IgE in your blood, you may have an allergy to mould.

However, high antibody levels do not always correlate with recent mould exposure. A better measure of that may be to test for the mycotoxins themselves. A simple urine test exists to test for a wide range of mould mycotoxins, like aflatoxins, trichothecenes, and zearalenone⁷.

Natural Treatments for Mould Toxicity

Once you’ve established that there’s mould in your internal and/or external environments, what can you do to tackle this problem?

Cleaning up your external environment, particularly your home, is key, of course. I’ll get to some of the remediation and prevention measures you can take a bit later.

Let’s first consider some of the natural options to clean up your internal environment – the body itself.

1. Avoid sugar

Excessive intake of sugar and carbohydrates weakens the immune system and promotes inflammation. This makes it harder to manage allergies to mould and fight off the effects of the mycotoxins.

Another point is that fungi love sugar! If you’re unfortunate enough to have mould or fungus, like Candida, overgrowing in the body, those sweet snacks could make it worse.

2. Avoid mould-susceptible foods

Some foods tend to grow mould easily, increasing your exposure to spores and mycotoxins if you consume them. Even when you can’t see any mould on the food, there may be microscopic spores present or invisible mycotoxins.

Common examples of foods with hidden mould are:

Peanuts (especially Aspergillus which produce aflatoxins)
Grains (corn, wheat, rice)
Dried fruit
Bread
Soft fruit and vegetables
Soft cheeses
Yogurt and sour cream
Condiments

This doesn’t necessarily mean that you need to cut these foods out completely, but it may be wise to limit your consumption if you suspect you have mould allergies or toxicity from mycotoxins.

Of course, if you can see the mould, discard the item. With hard fruits and vegetables and hard cheeses it may be enough to remove the mould by cutting out at least an inch around and including the mould spot and then discarding it.

3. Support your organs of detoxification

Your body’s detoxification system consists of several organs and tissues that specialize in various aspects of the detoxification process. This makes them crucial when the body is affected by mould spores and mycotoxins.

The organs of detoxification include the liver, kidneys, lymphatic system, colon, and others. You want to get these working to help remove mould-associated toxins from your body.

Fortunately, there are many natural options to rev up the body’s detox pathways to help them flush out mycotoxins and reduce the inflammation caused by mould.

Milk thistle and cruciferous vegetables can help support liver detoxification. Nettle leaf, dandelion leaf, and cold-water fish promote kidney function. Deep breathing, dry brushing, and echinacea can get the lymphatic system flowing. Slippery elm, L-glutamine, and ground flax seed are often helpful for supporting the colon’s detox function.

4. Increase your antioxidant intake

One of the main reasons why mould toxins are harmful is due to a phenomenon known as oxidative stress.

When one of these toxins enters the body, by eating it, drinking it, breathing it in, or absorbing it through the skin, it creates a chemical reaction known as oxidation. Toxic substances will often trigger oxidation through the creation of potentially damaging chemicals called “free radicals”.

Inside the body, oxidation results in damage to important molecules that are needed for proper organ function, including the function of the thyroid. Repeated damage by oxidation may lead to sick organs, which can eventually mean sick people.

Antioxidants help to reduce this oxidative stress so the body’s organs and tissues can function optimally.

Antioxidant nutrients that you can take in supplement form include alpha lipoic acid, catechins, coenzyme Q10, NAC, and Vitamin C.

Foods which contain high levels of antioxidant nutrients include broccoli, green tea, garlic, bets, and berries; herbs, like rosemary, oregano, and thyme; and spices like clove and turmeric.

5. Consider anti-fungal herbs

Botanical medicine refers to the medicinal properties of natural plant material.

This material may include the leaves, stems, flowers, seeds, or roots, which varies as each plant part has different healing properties.

Some plants have natural anti-fungal properties. If you have excessive fungal growth in the body, like in the gut with Candida or on the toenails with other species of fungi, these herbs may be helpful.

With mould, it’s their spores and mycotoxins that are the main problems.

Fortunately, many of the botanical medicines classified as anti-fungal have antioxidant and detoxification properties that make them quite suitable to fight the effects of mould exposure on the body.

Some great examples of anti-fungal botanicals are garlic, pau d’arco, oregano oil, tea tree oil, and neem.

Many people who have high exposure to mould also have internal fungal overgrowth. Thus, extracts of these plants are especially good due to their dual-purpose.

6. Get enough fibre

Once the liver processes mycotoxins and secrets their metabolites into the bile, it’s critical that they’re removed from the body efficiently. Bile from the liver and gallbladder makes its way into the intestines where it can be excreted in feces.

If the bowels are not moving regularly (less than one bowel movement per day), gut bacteria get to work on the mycotoxins that have been processed by the liver. This allows the toxins to get re-absorbed into the circulation where they can cause more damage⁸.

An excellent way to remove toxins from the colon before they can get reabsorbed is by ensuring sufficient fibre intake. The fibre binds up the toxins, helping to prevent them from reabsorbing. It also promotes regular bowel movements, which move the toxins right out of the body. For most adults, daily fibre intake should be between 25 and 30 grams.

Fruits and vegetables provide much of the dietary fibre. However, many of us can benefit from fibre supplementation in the form of ground chia, ground flax seed, or psyllium husks.

Binders, like activated charcoal and bentonite clay, may also help lock up the mycotoxins so they have nowhere to go but out.

7. Consume probiotics

The microbiome refers to the micro-organisms all over your body. What we’re most interested in here are the tiny critters in your digestive tract, what we call the gut microbiome.

Sometimes referred to as your “microflora”, these bacterial and fungal species make their residence in the digestive tract, primarily in the large intestine.

These microbes help to keep the gut cells healthy, so they are more resistant to the negative effects of mycotoxins. Keeping the gut bugs happy also helps prevent overgrowth of certain fungal species, whether they’re concurrent with mould exposure or not.

Soluble types of fibre, called “prebiotics”, from legumes and fruit feed the beneficial bacteria species.

Yogurt, kefir, sauerkraut, and kimchi are fermented foods which contain prebiotics and healthy bacteria, like Lactobaccilli, which may promote a healthy microbiome.

Supplements that contain age-specific and multiple strains of Lactobaccillus and Bifidobacteria strains may also support a healthy microbiome. Colony counts should be in the 15-30 billion range per dose.

8. Exercise (outdoors when possible)

As mentioned earlier, the lymphatic system is one of the body’s primary organs of detoxification. A great way to get the lymph going is through regular exercise.

A 1997 research study tracked the clearance of an injected protein from the leg muscles of men during various types of exercise⁹. They found that the protein cleared from the muscle three to six times faster during muscle contraction compared to resting periods. This strongly suggests that muscle movement drives the flow of the lymph fluid, helping to clear the protein and, potentially, mycotoxins.

Some of the most recommended exercises for boosting lymphatic flow include walking and using a rebounder (jumping on a mini trampoline). These should be done every day, if possible. For each session, walk for 30-45 minutes at a moderate to brisk pace or use the rebounder for 20 minutes.

Muscle building exercises, using light weights, also assist pumping the lymph. Ideally, strength exercises should be done for 30-40 minutes, 3x/week.

9. Stay hydrated

Dehydration can cause lymphatic congestion and blockages in the first place, making it harder to clear out mycotoxins.

Get 8-12 glasses of water per day. This helps to clear out water retention and toxins.

In fact, you can even get some of your water from healthy food choices!

Cucumber, melons, celery, and citrus fruits naturally contain a lot of water. Lemons and limes are especially good for this, since their acidic nature helps your body absorb minerals, helping to keep you hydrated.

Environmental Control and Prevention

Of course, the best medicine is the preventative kind. This includes minimizing your exposure to mould and its toxins in your external environment, namely your home.

Here are a few commonsense measures to help keep mould exposure down in your home:

Control moisture – Deal with recurrent flooding in basements and place dehumidifiers in damp areas.
Improve air circulation – Open windows, when possible, and use exhaust fans in bathrooms and other rooms where air is stagnant and moist.
Use air filtration – HEPA filters in your HVAC system or stand-alone air filtration units can catch mould spores, reducing exposure.
Remediate mould damaged areas – Remove any mould damaged items, including damaged wood and drywall, from the home. It’s best to hire a professional mould removal and remediation company to do this. However, if you choose to DIY here, use an N95 respirator mask, goggles, and gloves to avoid inhaling mould spores.

Final Words

Mould can be a big problem for your health if it’s not dealt with. Dealing with it requires first recognizing when it’s there.

If you’re suffering from chronic allergies or other signs of chronic inflammation, you may want to consider whether mould is a factor.

The good news is that there are quite a few naturals ways to tackle problems in your body, including your thyroid, caused by mould.

Keeping the primary detox organs healthy will help clear out the mycotoxins and the symptoms they cause. Sometimes, following a detox protocol will aid this process.

When considering a detox, always check with your primary health practitioner if you have a chronic health condition.

Also, take special caution if you are on medication: always consult with your health practitioner before embarking on a detox program since detoxification may alter the effects of the medication on your body.

Get rid of mould from your life before it can put a damper on your health!

Book An Appointment With Nardini Naturopathic

Are you interested to find out if mould exposure may be a cause of your health problems?

Or perhaps you’d like a review of your overall diet to see where you could be doing better.

Maybe you have food allergies or intolerances and worry you aren’t getting enough nutrients because of your restricted diet.

Contact me today for more information, or book a free 15-minute consultation where I will help you understand how naturopathic medicine can help you.

The post Is Mould Causing Your Health Issues? appeared first on Dr. Pat Nardini, Naturopathic Doctor.