And what they get wrong. Weeding through the information: Autoimmune, Thyroid, PCOS & nutrition misunderstandings....

Poison plants?

If you are new here you might not know that I have done a very personal deep dive into elimination diets, and seen the good & the bad for myself and many many clients.

A recent client was suffering with crippling joint pain & was struggling to keep up with her kids. At the end of 8 weeks with me she had lost 15 pounds AND the joint pain was completely gone.

But our work is far from done.....and it doesn't stop with diet.

Today I want to dive into the topic of plant toxins...who might want to eliminate them, and what other work is needed to build resilience in the system.

Keep reading for the article with food lists....

​New here? ​Grab my $5 Seasonal Food Course, my $7 Cortisol Course - or explore all mini courses & bundles ​

Who should consider an elimination diet?

People with thyroid disorders, PCOS, or autoimmune conditions are often unknowingly intensifying their symptoms—not because their diet is unhealthy, but because their cells can’t handle what they’re being asked to process.

Many so-called “clean” or “plant-based” foods are rich in antinutrients—compounds like oxalates, lectins, and phytates. These aren’t inherently toxic—but they can block mineral absorption, disrupt the gut barrier, and trigger immune activation, especially in an already stressed system.

In a resilient body, these compounds are filtered, neutralized, and cleared when eaten in reasonable - local seasonal context (in other words - 5 handfuls of spinach in a blender & handfuls of nuts every day is not recommended).

But in a body with mitochondrial dysfunction and poor cellular hydration, they become liabilities. (More on that & building resiliency later - but first let's discuss WHICH foods ⬇️⬇️)​​

Here's a broad list (not a complete list - but some main offenders) of foods commonly seen as “healthy” but that are high in antinutrients like oxalates, lectins, phytates, or glucosinolates, and may cause issues in people with mitochondrial dysfunction, thyroid issues, PCOS, or autoimmunity:

And if you want a great food list of what you CAN eat- there are several in Quantum Nutrition 2.0 - along with lessons on each season & a local food finder guide you can use around the world.​
​

High in Oxalates

(Can contribute to joint pain, fatigue, mineral loss, oxalate buildup)

• Spinach (raw especially)

• Almonds and almond flour

• Sweet potatoes

• Beets and beet greens

• Chard

• Rhubarb

• Cashews

• Cocoa powder / dark chocolate

• Raspberries

• Black tea

High in Lectins

(Can irritate gut lining, contribute to leaky gut, immune activation)

• Chickpeas (and all legumes: lentils, black beans, soybeans)

• Tomatoes

• Potatoes (especially with skin)

• Eggplant

• Peppers (bell + hot)

• Peas (green and split)

• Wheat germ

• Peanuts

• Quinoa

• Zucchini and squash (skin especially)

High in Phytates (Phytic Acid)

(Binds minerals like zinc, calcium, iron, magnesium)

• Whole grains (oats, wheat, barley, brown rice)

• Nuts and seeds (walnuts, pecans, sesame, pumpkin, chia)

• Legumes (chickpeas, lentils, beans)

• Tofu and soy products

• Buckwheat

• Quinoa

• Almond butter, nut butters

• Flaxseeds
​

High in Glucosinolates (Goitrogenic)

(May interfere with thyroid hormone production when iodine or selenium is low)

• Kale

• Broccoli

• Cabbage

• Brussels sprouts

• Cauliflower

• Bok choy

• Arugula

• Mustard greens

• Collard greens

• Radishes / daikon

Why People with Thyroid, PCOS, or Autoimmunity Should Care:

• Slower detox = higher sensitivity to plant toxins

• Weak mitochondria = less energy for digestion & hormone conversion

• Gut permeability + antinutrients = autoimmunity flares

• Oxalate buildup = joint pain, histamine symptoms, fatigue

​Click here to download a quick reference list of common plant toxins & who should eliminate them temporarily.​

But let's talk about why that's not going to be a long term plan ⬇️⬇️

Elimination is only half the job....

In a healthy, well-regulated system, the body can tolerate small amounts of antinutrients (again: reminder to NOT put handfuls of spinach or kale into a blender on a regular basis in the name of HEALTH 😅).

But when mitochondria are underpowered, even nutrient-dense foods become stressful. So what to do?

Temporary Elimination—Not Permanent Fear:

• Try a 30–60 day elimination phase

• Remove major antinutrient offenders

• Give your gut and mitochondria a chance to reset

• Slowly reintroduce once symptoms stabilize

You can't eliminate your way into resilience, you have to build it back:

• Morning sunlight & Blocking Blue light at night (download the free guide)​

• Circadian eating windows (see article) ​

• Daytime sun exposure on the belly

• Eliminate environmental toxins (this is why I love the Jaspr Air Purifier) & click here to download my guide with low tox products​

• Red light therapy (click here to save 30% on my panel - code sarah20)

• Hydration & Minerals (click here to download my free water guide)

• Movement & strategic cold exposure (more information in Quantum Nutrition 2.0 with protocols)​

• Additional Gut support if needed: click here for a video on gut health​

Before you spend extra money - start here ⬇️⬇️

Replenishing your EZ water starts with light (that's why I have a full week on this in my practitioner course - The Leptin Master Plan).

EZ water is a special, gel-like phase of water that forms inside your cells when they’re exposed to infrared light (like from the sun or red light therapy) and supplied with proper electrolytes and minerals. Unlike regular water, EZ water carries a negative charge and creates a kind of cellular “battery” that fuels everything from detoxification to digestion.

Here’s why that matters for food tolerance:

1. Cellular Energy (ATP) Depends on EZ Water

Your mitochondria function best when your cells are hydrated with EZ water. Without it, you don’t make enough cellular water (at step IV) & ATP—and without water & ATP, you can’t power digestion, gut lining repair, or detox enzymes.

2. Gut Barrier Integrity Needs EZ Water

The tight junctions in your gut lining rely on structured water to stay sealed. When you’re low on EZ water, that barrier weakens—making you more vulnerable to lectins, oxalates, histamines, and other food-related triggers slipping through and causing inflammation.

3. Immune Precision Comes from Good Hydration

A well-hydrated, well-lit cell can process antigens calmly. A dehydrated, low-energy immune system tends to overreact—leading to food sensitivities, histamine issues, and chronic inflammation.

4. EZ Water Supports Detox Pathways

Liver enzymes, bile flow, and lymphatic drainage all rely on proper hydration and cellular charge. When EZ water is low, detox slows down—meaning plant compounds like oxalates or salicylates can build up and trigger symptoms.

EZ water = your body’s buffer system.

It helps you tolerate, process, and recover from food stressors (and environmental toxins).

Low EZ water? You lose that buffer—and everything becomes a trigger.

If you want long term results & health your entire lifestyleneeds to be addressed along with food, because how well your body tolerates any food at all (or how reactive you are overall) - is completely dependent upon how well your body uses food for fuel.

ATP is always the star of the show when it comes to the mitochondria, but WATER is everything when it comes to how well your body runs (as your body is 99% water by molecular volume).

So it doesn't matter if you guzzle gallons of water per day (don't do that by the way 😅), if your mitochondria cannot make adequate water, and your EZ water is constantly depleted due to stress, lack of sunlight, lack of movement & NNEMF exposure - you will be dehydrated on a cellular level.

Ready to address the whole picture? Grab Quantum Nutrition  or for the biggest savings: Leptin Reset + Quantum Nutrition in a bundle & get Hydration Mastery at no charge.