Essential MTHFR Foods to Avoid List for Optimal Health Management

MTHFR plays a vital role in helping our bodies process folate, an essential protein for building DNA. If you have an MTHFR mutation, your body might be unable to process folate properly, resulting in some health concerns. But don’t worry, it’s not all bad news. We’re here to help you determine how to manage this condition through diet, testing, and focusing on your overall wellness. The goal of this article is to point you in the direction of the foods you should avoid and those that should be included in your MTHFR diet.

What is MTHFR Gene Mutation?

MTHFR (Methylenetetrahydrofolate reductase) is a gene that provides our bodies with the ability to make the protein that helps to process folate. The MTHFR gene mutation is a variant of this gene that impacts how your body absorbs and processes the folate. Thus, if you have an MTHFR gene variant, your body may not break down folate as well as it should. This could lead to the inability to break down the amino acid homocysteine. Having increased homocysteine levels could lead to issues like cardiovascular disease like stroke or heart attack.

How to Build a Lifestyle Around the MTHFR Gene

If you have an MTHFR gene mutation, you have a decreased ability to convert folic acid or folate into a usable form. This is not all that uncommon. Research estimates that around 47% of the population might have an MTHFR gene mutation. But having one of the MTHFR mutations doesn’t mean you can’t live a normal, healthy life. Some people have an MTHFR mutation without ever experiencing symptoms, especially if you only have one variant.

If you have two versions of the C677T or both the A1298C and C677T variations, you’re more likely to be at risk of high homocysteine. Therefore, it may be best to build a healthy lifestyle around this gene mutation. Here are some healthy lifestyle changes to focus on:

Focus on Gut Health

Eating foods that support your gut health can help your body get the proper nutrients that it may have difficulty processing naturally. Focus on eating foods that support gut health, like yogurt, whole grains, kombucha, and fermented foods like kimchi.

Not Taking Folic Acid

There is some conflicting data about this. Some sources recommend not taking folic acid, which is the synthetic form of folate. These sources report that those with an MTHFR mutation cannot use folic acid as it is toxic. However, this has been debunked by the CDC, which claims that those with an MTHFR gene mutation can process synthetic folic acid, and taking recommended doses will not negatively affect you. If you’re concerned, focus on getting natural folate through folate-rich foods, which we’ll discuss later. Also, make sure you’re discussing the use of folic acid with your doctor before making any decisions.

Eating Leafy Greens

Eating dark leafy greens is a great way to get natural folate. Think spinach, kale, and arugula. These dark leafy greens are full of essential vitamins and minerals, including folate. They contain the methylated forms of folate that those with the MTHFR gene mutation need.

Don’t Eat Processed Foods, Eat Organic

If you have an MTHFR mutation, it’s best to avoid processed foods. It’s really best to avoid processed foods for general health, but many of these types of foods have synthetic folic acid added. Instead, focus on eating more hormone-free and grass-fed animal products. The key here is to incorporate a healthy diet that includes more natural foods and less factory-made foods.

Avoid Heavy Metals

Try to avoid prolonged contact with heavy metals. Due to this gene defect, the types of metal found in the environment and in diets can be more difficult to remove from the body. If you have mercury amalgams as fillings in your teeth, consider getting them replaced by a trained biological dentist who will use bio-friendly materials. Also, avoid exposure to aluminum by using deodorants that do not include aluminum.

Getting Folate From Natural Sources

Research shows that those with folate deficiency due to the MTHFR genetic mutation can improve their health by including food groups that are rich in folate. Eating enough foods rich in folate can help to lower homocysteine levels. In addition to dark, leafy greens and gut-healing foods, an MTHFR diet should include eggs, fortified breakfast cereals, vegetables like broccoli and asparagus, legumes, and citrus fruits.

Get Your Homocysteine Levels Measured

Since the MTHFR genetic mutation can result in higher levels of homocysteine, it’s important to know if your levels are abnormally elevated. Having too high levels of homocysteine can not only result in cardiovascular disease but can also put you at an increased risk for cognitive impairments, depression, congenital defects, and pregnancy complications. Speak to your doctor about checking your homocysteine levels.

Have a Regular Detox

Most people think of detox through fad diets, fasting, or using diuretics or laxatives. But a full-body detox involves making healthy lifestyle choices like:

• Drinking plenty of water
• Eating natural foods and those rich in antioxidants, like berries and dark chocolate
• Limiting alcohol
• Getting enough sleep
• Exercising regularly
• Reducing the intake of processed and refined sugary foods.

Focusing on detox routines can improve your health since, if you have the MTHFR mutation, your body’s ability to detox itself is impaired.

Supplement with Essential Nutrients

Finally, make sure to get supplements for essential nutrients. It can be challenging to get all the required nutrients from food, so supplementing can help. For those with an MTHFR mutation, these supplements can help assist your body and maintain your health: Methyl-B12, methyl-folate, TMG, N-acetylcysteine, riboflavin, curcumin, fish oil, Vitamins C, D, E, and probiotics.

What MTHFR Foods Should You Avoid?

While it’s important to nourish your body with healthy foods, it’s also vital to know what foods you should avoid. As we previously mentioned, you want to avoid highly processed foods and other foods that can cause inflammation, like those high in sugar and saturated fats.

You should also avoid, or at least limit, alcohol consumption since it can increase oxidative stress on the body and interfere with folate and vitamin B absorption. Energy drinks, energy bars, enriched flour, white rice, and cornmeal are other foods you should avoid if you have an MTHFR gene mutation.

Foods to Include in the MTHFR Diet

Folate-rich foods and supplements

As mentioned before, foods rich in folate include dark, leafy greens, legumes, lentils and beans, fortified grains, and cereals. You can also get more folate through a supplement of L-methylfolate, which can help process folate and regulate homocysteine.

Foods rich in B vitamins

These foods are some of the best sources of natural B vitamins:

• Leafy greens are rich in a variety of B vitamins, including vitamin B6, which plays an important role in supporting brain function.
• Whole grains like brown rice, quinoa, and oats are rich in the B vitamins thiamine, riboflavin, and niacin. These nutrients are essential to help the body produce energy and support overall health.
• Legumes like lentils, beans, and chickpeas contain a high amount of folate and essential B vitamins such as thiamine, riboflavin, and B6.
• Nuts and seeds that include almonds, sunflower seeds, and pumpkin seeds are a great source of B vitamins. These products also contain vitamin E and other important nutrients for the body.
• Animal products, including meat, poultry, fish, and dairy, are all excellent sources of B vitamins like vitamin B12, which is used for supporting brain and nervous system function.

Foods containing choline and methionine

Some of the best sources of choline include:

• Egg yolks are one of the richest sources of choline. One large egg contains approximately 147 mg of choline.
• Liver is another excellent source of choline, with a 90g serving of beef liver containing around 355 mg of choline.
• Soybeans and soy products like tofu and edamame are rich in choline. A half-cup of cooked soybeans contains approximately 107 mg of choline.
• Cruciferous vegetables like broccoli, cauliflower, and Brussels sprouts are rich in both folate and choline. One cup of cooked broccoli contains approximately 62 mg of choline.

Some of the best sources of methionine include:

• Animal products like meat, poultry, and fish are all good sources of methionine. A three-ounce serving of beef contains approximately 746 mg of methionine.
• Eggs are both a good source of choline and methionine. One large egg contains approximately 65 mg of methionine.
• Nuts and seeds are a great source of both vitamin B and methionine. A quarter-cup of almonds contains approximately 103 mg of methionine.

Foods You Should Include and Avoid in Your MTHFR Diet

Managing an MTHFR genetic mutation through diet and lifestyle changes can help reduce the health risks associated with this condition. The goal is to focus on natural folate sources, regularly monitor your homocysteine levels, and avoid processed foods and heavy metals. By making healthy, mindful food choices, you can manage symptoms and decrease your level of health risks.