So what’s left after you take cheese, alcohol, chocolate and various other foods from your diet? The good news is that the Foods To Eat list also contains some delicious items. There are lots of tasty sources of proteins, fats and non-starchy carbohydrates that you can use to prepare your meals. And there really is no limit to how you can use herbs, spices and other flavorings to make them even more delicious. The table below contains some of the foods you can eat during your Candida diet. If you need a more comprehensive list, my Ultimate Candida Diet program contains a longer and more comprehensive list.
VEGETABLES Artichokes Asparagus Avocado Broccoli Brussels sprouts Cabbage Celery Cucumber Eggplant Garlic (raw) Kale Olives Onions Rutabaga Spinach Tomatoes Zucchini Eating non-starchy vegetables starves the Candida of the sugar that feeds it. You should buy your vegetables fresh and eat them raw, steamed or grilled. Avoid starchy vegetables such as sweet potatoes, potatoes, yams, corn, all winter squash, beets, peas, parsnips and beans. Olives are OK as long as they are not in distilled white vinegar.
LIVE YOGURT CULTURES Probiotic yogurt Kefir Live yogurt cultures help your gut to repopulate with good bacteria. The live bacteria in the yogurt will crowd out the Candida yeast and restore balance to your system. This is especially useful after a course of antibiotics.
MEAT & EGGS Beef Chicken Lamb Turkey Eggs Eat only fresh and organic meat - processed meat (like lunch meat, bacon and spam) is loaded with dextrose, nitrates, sulfates and sugars. Smoked or vacuum packed meats are also best avoided. FISH Anchovies Herring Sardines Wild salmon Wild salmon and sardines do contain ocean contaminants, but in much lower amounts than other seafood. Buy these fish fresh or packed in olive oil or water. NUTS AND SEEDS Almonds Coconut meat Flax Seed Hazelnuts Pecans Sunflower Seeds Walnuts These nuts are healthy and have a low mold content. If you're still worried about mold, soak them in a diluted grapefruit seed extract solution for a few hours. For baking, almond flour and coconut flour are healthy options. NON-GLUTINOUS GRAINS Buckwheat Millet Oat Bran Quinoa These grains contain a high amount of fiber, excellent for keeping your digestive system moving and eliminating Candida toxins. Most products derived from this list are also OK - e.g. quinoa crackers, buckwheat flour. You can find these in the gluten-free section in health food stores. HERBS AND SPICES Basil Black Pepper Cinnamon Cloves Dill Garlic Ginger Oregano Paprika Rosemary Thyme Turmeric Many herbs and spices have antioxidant and antifungal properties. They can also improve circulation and reduce inflammation. They're great for livening up food if you're on a limited Candida diet. OILS Virgin Coconut Oil Olive Oil Sesame Oil Flax Oil Coconut Oil Red Palm Oil Use cold pressed oils where possible. Remember that heating or boiling can destroy many of the oil's nutrients. SEASONING Black Pepper Sea Salt Lemon Juice Coconut Aminos Apple Cider Vinegar (Organic, Raw, Unfiltered)Coconut Aminos are a great alternative to soy sauce. And you can use apple cider vinegar to make some delicious salad dressings. BEVERAGES Chicory root coffee Cinnamon Tea Peppermint Tea Ginger Tea Licorice TeaThese are just a few of the herbal teas that have antifungal properties. Chicory root is also a great prebiotic (it contains 20% Inulin), so it can help to repopulate your gut with healthy bacteria too. SWEETENERS Stevia Xylitol Stevia and xylitol can be used in place of sugar and they have a much smaller effect on your blood sugar levels.
The Anti-Candida Diet The first element in a Candida treatment plan is a low-sugar diet. This is because sugar is one of the major causes of Candida overgrowth, and the modern Western diet is absolutely full of it. The Candida yeast cells need sugar to build their cell walls, expand their colonies and switch into their more virulent, fungal form. A 2011 research study looked at how Candida Albicans uses sugar. It found that carbohydrates were ‘indispensable’ both for cellular growth and for the conversion between the yeast and fungal forms. This is just one of the studies that make it very clear that a low-sugar diet is a necessary part of your Candida treatment. Now, just because I recommend a low-sugar diet, that doesn’t mean that you should follow exactly the same eating plan all through your treatment. In fact, there are three distinct sections to the diet in my program, and you will need to eat a slightly different diet for each of them. CleansingFirst is the optional cleansing phase. This is when you eat the strictest diet, combined with lots of water and some detox drinks, in order to flush out your colon and quickly eliminate as many of those Candida colonies as possible. During this stage you should be sticking to a diet of raw salads and steamed vegetables, along with various herbs, spices and oils to liven up your meals. It is quite a restrictive diet but you only need to follow it for a few days. You will end the cleanse feeling refreshed, light, healthy and ready to move on to the next stage. The Anti-Candida DietThis is the really important part of the diet, and if you skip the cleanse this is where you’ll start. The Anti-Candida Diet is a more balanced diet but it still eliminates fruit, added sugar, most starchy vegetables, caffeine and anything with a high Glycemic Load. This phase is carefully designed to starve the Candida of food while giving you all the nutrition that you need. There are also a handful of foods that actually fight Candida. These fall into the category of either antifungals or probiotics, and you should integrate them into your diet too. So you’ll be happy to know that foods like yogurt and rutabaga are on the foods to eat list, even though their carbohydrate content might have looked too high.
Reintroducing foodsOnce you have beaten your Candida, what’s next? Well, it’s certainly not a great idea to immediately go back to your original diet. After all, that’s the diet that probably caused your Candida overgrowth in the first place. In this phase you should start to gradually reintroduce certain foods into your diet. Low-sugar fruits like green apples are a great example, and you might also start reintroducing some beans. If all goes well and they don’t cause a flare-up of your Candida symptoms, you can move on to reintroducing more foods. Will you ever return to your original diet? Probably not. The fact that you have suffered from Candida overgrowth already, might indicate that a regular diet will trigger that Candida again. However, once you’ve got this far I hope that you won’t even want to go back to sugary snacks or junk food. The healthy, energetic feeling that you get from a diet of nutritious whole foods is worth the cost of missing out on a few treats.
What To Eat During Your CleanseIf you choose to start your Candida Diet with a cleanse, this page contains the foods that you can eat during this more restrictive phase of the treatment. As far as possible, you should use these ingredients to make raw salads and steamed vegetables. You can also lightly sauté in extra virgin olive oil or coconut oil. As you can see, there are plenty of herbs and seasonings that you can use to make your food more interesting.
CATEGORY FOODS TO EAT NO TES VEGETABLES Artichokes Avocado Broccoli Brussel sprouts Cabbage Celery Cucumber Garlic (raw) Green beans Kale Lettuce (all types) Okra Onions Radish Seaweed Spinach Zucchini Vegetables starve the Candida of the sugar and mold diet that feed it. They also absorb fungal poisons and carry them out of your body. Avoid starchy vegetables such as sweet potatoes, potatoes, yams, corn, all winter squash, beets, peas, parsnips and all beans except green beans. You should buy your vegetables fresh and eat them raw, steam or grill them. Add a little garlic and onions for flavor as they are especially helpful with Candida. Kim Chi is made of fermented vegetables such as cabbage, onion, cucumber, peppers, garlic, radish. The probiotic bacteria in Kimchi will help kill off the candida in your intestine. Raw sauerkraut works in the same way. HERBS AND SPICES Basil Black Pepper Cayenne Cilantro Cinnamon Cloves Garlic Ginger Oregano Rosemary Sea salt ThymeContain antioxidants and anti-fungal properties. Increase circulation and reduce inflammation. Improve digestion and alleviate constipation. Most herbs and spices are beneficial in your fight against Candida. They're great for livening up food if you're on a limited Candida diet. OILSVirgin Coconut Oil Olive OilCoconut oil is heat stable, so you use it to cook with. It is also a powerful antifungal.