My Graves Disease Diet (How I Continue Eating My Favorite Asian Dishes)

I remember the moment I first felt something was off. It was a typical busy day, but I couldn’t shake off the overwhelming anxiety that gripped me. My heart was racing when I woke up and it continued racing as I started my day, even when I was just sitting at my desk. 

I thought back to the entire month that had just passed. It was strange, because I was eating as usual, yet I started feeling slimmer and silmmer. In fact, my girlfriends had thrown compliments at me more than once regarding how slim my face had become. 

No, I didn’t feel overly stressed at work, but  fatigue had become my constant companion. No matter how much sleep I got, I felt drained, as if I had run a marathon overnight. 

What was worse, I no longer could sustain doing the physical activities I enjoyed, like aerial hoop and tennis. I just felt so out of breath with any simple physical exertion.

The symptoms didn’t stop there. I began experiencing heat intolerance that made me feel like two airconditioner cooling down my room still wasn’t enough, and I need an extra fan blowing directly at me. I’d break into a sweat whenever my husband hugged me, which meant I kept pushing away even though I love hugs!

For a while, it felt good. I could eat anything I like, including bubble tea, yet not suffer the consequences of weight gain. However, that morning, I knew something was wrong and scheduled in that very afternoon for a doctor’s appointment.  

The doctor’s immediately check me for tremors and yes, I was tremoring. We did blood tests, which i came back for in two days. The results were devastating.

I had raised thyroid antibodies indicative of Graves’ disease. I also had elevated liver enzyme numbers, and this GP told me I was better off seeing a specialist. And thus I began my baby steps in the world of Graves’

At first, I didn’t care too much. I felt much better on beta blockers and continued with my work as usual.

However, when the specialist shared more about Thyroid Eye Disease and the possibility of long-standing bulging eyes, it really affected me. 

I don’t want to look like the pictures I saw in my google search! I couldn’t believe that Graves’ disease could be so permanent, and was like “this is so random, why mess up my life like this?” 

But deep down, I knew I had to keep moving forward, no matter how tough it felt. So, I decided to make some changes in my life, starting with my diet.

I realized that the food I was eating played a huge role in how I felt. So, I started digging into which foods could help or hurt my condition. As I made my list, I found out that many of my favorite meals weren’t helping me at all:

Eating gluten is problematic for people with Graves’ disease because it can increase inflammation, which is already a concern with autoimmune conditions. 

The challenge is that gluten is everywhere in East Asian cuisine — I lurve noodles, dumplings, and soy sauce! Avoiding gluten was going to be tough since it’s such a staple in many of my favorite dishes. 

Finding gluten-free options that fit my favorite recipes can feel overwhelming, especially in Singapore, where Gluten is in most of the food we eat!

Eating eggs can be problematic because they may trigger allergic reactions or sensitivities in some people with Graves’ disease. Eggs are big in a lot of East Asian dishes, from Yakun Kaya Toast witb eggs for breakfast, to eggs in Ramen dishes and also in the soups i make at home for myself.

However, I stuck to eggs, as I didn’t feel it was a big part of the food puzzle for me. I just use egg whites instead, which does reduce my iodine levels.

Consuming dairy is not ideal too because it can lead to inflammatory responses, making your symptoms worse. 

While dairy isn’t as common in East Asian cooking, it still sneaks into some desserts and snacks. I stopped eating cakes and pastries which are rich in dairy.

I immediately switched to soy milk as it felt like a safer alternative to cow’s milk. It helps that I like soy!

And I stopped eating cheese! My favorite indulgence is french brie with bread and biscuits, and I exited the decadance of this non-Asian indulgence.

Eating too much iodine is harmful because excessive intake can worsen hyperthyroidism. In many East Asian dishes, foods with high iodine like seaweed and seafood are pretty common. 

I would have packets upon packets of seaweed snack in the pantry, and was defeated when the endocrine specialist told me high seaweed consumption may have been a possible cause for thyroid dysfunction.

Next, I was right by guessing that all forms of shellfish were out-of-bounds. This means rich food like prawns, crabs, clams and mussels. These are pretty hard to resist but there is worse yet.

Fish. All marine fish is rich in iodine. This means that even a simple fish like Batang (Spanish Mackerel) is off limits. And what I think of as harmless and healthy fish soup is made up of Toman fish, which has enough iodine content that I should avoid it.

Drinking caffeine is a bad idea because it can amplify symptoms like anxiety and heart palpitations. 

I have since stopped drinking my favorite Luckin coffee, which is very important for sustaining me through the languid post-lunch slump. Coffee consumption has been quite difficult to replace at work, and I am still looking for viable alternatives that keep me awake but don’t spike me through the roof!

Consuming refined sugars is detrimental because they can increase your risk of insulin resistance, which is already a concern for those with Graves’ disease. 

Refined sugars are in all my favorite Chinese snacks. They are in all the buns solds at Breadtalk  and other bakeries.  They are also in my favorite soy and bubble tea beverages!

Processed Foods

Processed foods often contain unhealthy oils and preservatives that can negatively affect immune function. I have stopped eating instant noodles and Mcdonald’s, 

At home, all I use now are rice, vietnamese noodles, and vietnamese rice paper for wraps!

Cruciferous veggies like broccoli, cauliflower, and Brussels sprouts are deemed as healthy, but the jury is still out on whether they can be harmful for hyperthyroid patients.

Eliminating these vegetables from my diet have been very difficult,  precising because they are deemed as healthy. That said, there are many leafy green Chinese vegetables that are fully of fiber that I love to eat!

I have been fine tuning how to buy and make salads at home too. Read more in the upcoming section.  

Many of the foods I  grew up loving aren’t the best for someone like me with Graves’ disease. I realized it was time to embrace cleaner, leaner options, and I’ve found some great additions to my diet that make a real difference:

Fresh Fruits and Vegetables

Loading up on fresh fruits and vegetables has been a game-changer. They’re bursting with antioxidants that help combat oxidative stress. 

I’ve been enjoying sweet blueberries and strawberries, as well as leafy greens like spinach and kale, which are perfect in salads and smoothies. 

Salad places like Salad Stop have broccoli as a crucial ingredient in many of their pre-set salad meal. I prefer the salad place near my workplace, and my fav selections include tomatoes, sweet potatoes and basmati rice to include as part of the salad.

Lean Proteins

I’ve prioritized lean proteins because they’re essential for maintaining muscle health. Chicken breast is great for grilling or tossing into stir-fries, 

Fish like salmon and ocean trout are rich in omega 3, but they are also high in iodine. 

For this reason, I stay off fish, and stick to chicken and pork. 

Healthy Grains

Switching to healthy grains has significantly boosted the fiber and nutrient content of my meals.  Basmati rice serves as a perfect base for stir-fries, and quinoa (which is a pseudo grain) is super versatile and can be cooked like rice in a rice cooker!

Healthy Fats

Healthy fats have become an important part of my diet, helping to reduce inflammation. Olive oil is my go-to for cooking and drizzling over salads, while avocado adds a creamy texture to my meals.

Speaking of avocado, it is a costly option for good fats, and I do have to manage my budget on this ingredient.

Selenium-Rich Foods

Selenium is great for thyroid health, so I make sure to eat Brazil nuts even though I am already taking selenium supplements from my endocrine doctor.

Healthy foods are good for Graves’ disease. However, adapting these kinds of foods to my Asian palate has been quite a challenge. Asian cuisine is known for its rich flavors, and these healthy options can often taste quite bland.

To overcome this, I’ve started substituting gluten, iodine, oil, and processed ingredients in my Asian dishes with healthier alternatives. I cook these ingredients with traditional Asian spices, so the flavors remain delicious! Here are some examples of recipes that I often make.

1. Ginger Garlic Noodle Soup

Ingredients

• 8 oz rice noodles
• 6 cups low-sodium vegetable broth
• 2 tbsp ginger, grated
• 4 cloves garlic, minced
• 2 cups mixed vegetables (carrots, snap peas, mushrooms)
• 2 tbsp coconut aminos (or low-sodium soy sauce)
• Fresh cilantro for garnish

Instructions

1. Prepare Broth: In a large pot, bring vegetable broth to a simmer over medium heat.
2. Add Aromatics: Stir in ginger and garlic; cook for about 2 minutes until fragrant.
3. Add Vegetables: Add mixed vegetables to the broth and simmer until tender.
4. Cook Noodles: Add rice noodles to the pot and cook according to package instructions until tender.
5. Season: Stir in coconut aminos before serving.
6. Garnish with fresh cilantro.

Adjusting to life with Graves’ disease has been one of the biggest challenges I’ve faced. It’s sad because I can’t freely enjoy delicious foods. 

However, I’ve come to realize that eating healthy  NOW is very important, as it is going to increase my chances of dropping into remission, if I am lucky.

I am surprised that I am still able to modify my dishes to eat healthily, despite the number of foods I have to eliminate from my graves disease diet. If I can do it, then you can too!