Deliciously Organic

Organic, Grain Free, Gluten Free, Paleo Recipes and Thyroid Health

Why You Shouldn’t Eat Enriched or Fortified Foods

We find enriched food all over the place these days. In fact, since 1998 folic acid has been added to most bread flours, cornmeal, pasta, rice, and other grain products in the U.S. and Canada.

“Enriched” sounds healthy, right?

Unfortunately, these foods get “enriched” with synthetic vitamins and/or minerals our bodies often can’t use properly. These synthetic nutrients can actually cause health issues.

For example, many people have the MTHFR mutation today. When someone with the MTHFR mutation consumes folic acid (the synthetic form of folate) the body can’t process it. The synthetic folic acid builds up in the system and the excess ends up stored as a toxin in organs and fat tissue.

Milk is also commonly “fortified” or “enriched.” Most milk sold in stores contains synthetic vitamins A and D added after pasteurization and homogenization. The synthetic vitamins aren’t the same as the natural, bioavailable forms of the vitamins present in unprocessed milk – which means our bodies can’t utilize them in the same way.

Here’s a list of commonly “fortified” or “enriched” foods and beverages:
Pasteurized milk and dairy
White Flour
Rice
Cereals
Crackers
Juice
Pasta
Corn Products
Iodized Salt
Nut Milks
Bread

In order to get the most nutrients in our diets that our bodies can properly use, we should stick with real, unprocessed foods: organic meats, fruits, vegetables, unprocessed dairy, seeds, nuts, healthy fats, fermented foods and unprocessed grains (if you can tolerate them). That’s the best way to get bioavailable nutrients and keep our bodies healthy.

I challenge you to look at the labels on the foods in your pantry and fridge – especially the words “enriched” or “fortified”. If you find those words, resolve to slowly replace those foods with unprocessed ones, so you can live a healthier life!

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18 Comments

  1. Jenna Grubbs

    January 21, 2017 at 9:55 am

    Hi Carrie! I love your blog and have been reading for awhile. Do you have a list of brands that are never fortified? For instance, I drink coconut milk in my coffee, but I want to make sure it's not just a bunch of sugar and carageenen (sp?) and processed. I definitely read labels, but it's helpful to know what to look for. Thanks for the information!
    Reply to this comment

  2. Karin C.

    January 21, 2017 at 10:38 am

    I would love a good chart I can hang up that lists the main vitamins and minerals we need and the real foods next to them that we can consume to get those vitamins and minerals. I just can't find the right chart on-line and most of them aren't "real food" charts since they include a lot of grains and cereals still. Do you have such a chart or recommend a good one?
    Reply to this comment

  4. Mary

    January 23, 2017 at 8:47 am

    I have ulcerative colitis. I also found out this year that I have the MTHFR mutation, so synthetic folic acid does not work for me. Interestingly...my first issues with UC started the fall of 1998, which is the year the US mandated folic acid be added to flour. Although I can't blame only this for my health issues (poor diet as a teen and young adult), I often wonder if gluten is not the villain but rather the synthetic enriching of our foods? Do you have any opinion on this?
    Reply to this comment

    • Deliciously Organic

      January 23, 2017 at 10:54 am

      I'm so sorry to hear of your health issues. I think that an overabundance of gluten and synthetics overtime cause damage to the body and cause health issues. I'm not certain if the synthetic vitamins would cause greater damage to the digestive system than gluten, but it's definitely important for anyone with digestive or autoimmune issues to stay away from both. It's so frustrating to me that so many of us have MTHRF mutations, and yet the medical community hasn't caught up with the information and encourages a diet of enriched foods along with synthetic vitamins.Also, when foods aren't broken down in the stomach, that leads to issues in the small intestine and then in the large intestine (causing IBS, UC, etc.). Here's an article that I think you'll find really helpful: https://deliciouslyorganic.net/why-stomach-acid-is-good-for-you-increase-naturally/
      Reply to this comment

  5. Paige

    January 23, 2017 at 9:00 pm

    I recently learned this spring that I am homozygous for MTHFR C677T and APO E4/E4. It is sad how little traditional doctors know about MTHFR. I was actually told that I had 15 years ago and when I asked if I needed to do anything I was told not to worry about it! Apparently thats not the case! I have struggled with stomach issues for the past 5 or 6 years and about 4 years ago started eating clean about 90% of the time. My issues resolved for awhile but recently returned, which is why I found a nutritionist to help me. She performed extensive lab tests, which identified the genetic issues along with cultures and the Wheat Zoomer test. Not only did I have a pathogenic bacteria in my gut but I also was diagnosed with a wheat allergy, leaky gut syndrome, and had a weak positive Celiac result. Apparently MTHFR does not do well with gluten as it leads to leaky gut so she decided not to torture me with the intestinal biopsy to confirm a Celiac diagnosis as I shouldn't be eating gluten anyway. My symptoms improved after going wheat, gluten, soy and cow-based dairy free, but they did not go away completely and I continued to have bad joint pain. So in December I did the Elisa-ACT test to look for delayed food sensitivities and it came up with 16 other foods and preservatives that I am reacting to! The nutritionist feels that my gut has been so compromised from the wheat and gluten that it is now reacting poorly to everything. Good news is that I just eliminated the foods from the new list and after only 2 days all of my joint pain and stomach discomfort have disappeared. Amazing what food can do to hurt and heal the body!
    Reply to this comment

  7. jana van der walt

    May 17, 2017 at 9:15 pm

    Dear Carrie,This is jana writing you. I would like your opinion about flax seed..Is it a grain? Is it a good substitute for oatmeal? I read that it does contain ingredients that does not go well with the thyroid. I'm trying to reverse my thyroid antibodies and the information is to divided online. Thanks a lot for all the information you provide!
    Reply to this comment

  10. susan Stanisci

    October 18, 2018 at 10:34 am

    I have been eating AIP since March. I am attempting to reintroduce some foods. I have been reading white rice labels and believe that Mahatma Jasmine rice is not fortified. No where on the package is this stated and the nutrition facts do not include any B vitamins. Is this possible? And should I soak it before cooking?
    Reply to this comment

  11. Jane

    March 22, 2019 at 12:17 pm

    There is no conclusive evidence or even strong support that folic acid supplementation in individuals with reduced-function MTHFR variants leads to folic acid toxicity. There have been some reports that suggest it can decrease levels of Natural Killer cells, but other studies have found this to not be true (aka it is inconclusive). Moreover, folic acid provides an enormous public health benefit in reducing neural tube defects and particularly spina bifida. Since mandatory fortification, prevalence of spina bifida dropped by 25%. If you do not know you have an MTHFR variant, which few people will be tested for, it is very likely that folic acid supplementation will benefit you. Although concern for people with a MTHFR variant is valid, it's inappropriate to endorse eliminating foods fortified with folic acid without suggesting alternatives for people planning to eliminate fortified foods from their diet. Eating healthy is very important and there is so much we consume which we should avoid, but do it in a responsible manner, not based off a stigma you are introducing that fortification is "bad" and unprocessed foods are "good."
    Reply to this comment

    • Deliciously Organic

      March 25, 2019 at 2:07 pm

      Folic acid is the synthetic version of folate. All synthetics cause damage to the body overtime and should be avoided. Here's some great info about folic acid from Dr. Ben Lynch: https://www.drbenlynch.com/folic-acid-side-effects/As I mentioned in the article above, the alternative to eating fortified/processed foods is real, Whole Foods. I have hundreds of recipes here on my site and in my cookbooks for those needing alternatives.
      Reply to this comment

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