Candida Overgrowth
Trillions of microorganisms live in our digestive tract, making up what is called the “microbiome.” Our microbiome determines in large part our overall health. These microorganisms regulate immune function, make B vitamins and vitamin K, affect metabolism, release natural antibiotics and anti‐cancer substances, facilitate breakdown of lactose and toxins, and so much more. Candida, a yeast‐like fungus, is a normal part of the microbiome as well. Its growth is usually limited by our immune system and by the other microorganisms in our digestive tract, including a large number of health‐promoting bacteria.
- Repeated use of antibiotics, oral contraceptives, and/or steroids like prednisone
- A diet high in sugar and processed carbohydrates
- Alcohol
- Chronic stress
- Diabetes
- Weakened immune system
Many of the symptoms associated with candidiasis are associated with absorption of yeast breakdown products. As the yeast die, some of these organisms and their byproducts are reabsorbed into the bloodstream, increasing the load for the liver to filter or detoxify. It is common to experience short term reactions to this die‐off, such as headaches, abdominal bloating, muscle and joint aches, or fatigue. It is also common to crave the very foods yeast thrives on, such as sweets, breads, and alcohol. For further reading about intestinal candidiasis, you may find The Yeast Connection or The Yeast Connection for Women by William Crook, MD to be helpful.
Candida‐control Food List
In general, foods are restricted because of their carbohydrate (sugar) content. Candida “feeds” on sugars and starches; the following food list helps to starve the yeast. There is yet no scientific consensus as to which anti‐Candida dietary approach works best, but all the approaches are based on a low‐ carbohydrate intake. Early work by Orian Truss, MD restricted carbohydrate content in the diet to less than 30 grams daily. Subsequent programs, based on clinical experience, have attempted to determine which specific foods or carbohydrates may be tolerated, which must be excluded, and how much to eat.
Most often, individuals on a Candida‐control diet report increased energy, mental alertness, and a general sense of improved well‐being. However, some people report some initial reactions to the diet, especially in the first week, as their bodies adjust to a different dietary program. We are basically waging a war, and there is bound to be some toxic debris that gets released. Symptoms you may experience in the first week or so can include changes in sleep patterns, lightheadedness, headaches, joint or muscle stiffness, and changes in gastrointestinal function, such as bloating. Such symptoms rarely last for more than a few days. These dietary modifications are typically implemented for 2‐4 weeks to assess your response to the program. When Candida is a primary issue, people often feel an enormous improvement in wellbeing in approximately 2 weeks. Follow‐up modifications are then made on an individual basis.
Occasionally someone will lose too much weight. The Candida‐control dietary approach is not meant to be a calorie‐restricted diet, so if you’re losing weight or feeling tired, remember to eat 5 small, frequent meals and snacks throughout the day so that you’re eating approximately every 3 hours.
Below is a list of recommended foods to include and exclude. Most of the foods to avoid are high in carbohydrates. You also want to avoid foods that can have a high fungal content, such as peanuts, peanut butter, and pistachios. Mushrooms are in the fungus family also and may cross‐react with Candida. Additionally, foods produced by fermentation with yeast or other fungi, such as beer, wine, vinegars, and bleu and other aged cheeses, may also provoke symptoms.
Food Category |
Foods to Include |
Foods to Exclude |
Fats/Oils |
Avocado, butter, ghee, olives Cold pressed oils: almond, chia seed, coconut, flax seed, pumpkin, safflower, sesame, sunflower, and walnut oils |
Margarine, mayonnaise, shortening, processed oils, prepared salad dressings, spreads and sauces |
Nuts & Seeds |
Nuts: almonds, cashews, hazelnuts (also called filberts), pecans, walnuts Nut butters (no added sugar) Seeds: flax, poppy, pumpkin, sesame, and sunflower seeds |
Peanuts (although technically a legume, peanuts are often thought of as nuts and are in the Nuts & Seeds food category Pistachios |
Protein (lean) |
Eggs (chicken, duck, ostrich, turkey) Meats: beef, bison, lamb, pork, poultry (chicken, Cornish hen, turkey, ostrich), wild game |
Cold cuts or processed meats Any processed protein (will have an ingredient list) Any breaded protein |
Seafood (all fresh or flash frozen fish and shellfish that is unbreaded and not fried ; canned tuna, salmon, or sardines |
||
Non‐starchy Vegetables |
Most vegetables except mushrooms and those listed under Starchy Vegetables, Foods to Exclude Vegetable juice, from nonstarchy vegetables May be eaten raw, baked, steamed, sautéed, stir‐fried, juiced, or cultured, such as fresh sauerkraut or kimchi |
Mushrooms |
Legumes |
All |
None |
Dairy/Dairy Alternatives |
Cheeses, non‐aged (cottage cheese,* fresh goat cheese, Mozzarella, ricotta) Milks: unsweetened almond, coconut, hemp, rice, soy Yogurt with live active cultures, plain, unsweetened (cow, sheep, or goat) Yogurt, Greek, plain, unsweetened Yogurt, soy, plain, unsweetened * Cottage cheese is usually treated as a protein food but, for the purposes of the Candida‐control diet, is usually listed under Dairy. |
All dairy except as listed under Foods to Include Aged cheeses type of sweetener except stevia |
Starchy Vegetables |
None |
All |
Fruits |
For the first 2‐3 weeks, exclude ALL fruit. After that, eat 1⁄2 to 1 cup daily of unsweetened fresh or frozen fruit or canned fruit packed in water, as tolerated. DO NOT INCLUDE any of the fruits under Foods to Exclude. Use lemon and lime juice freely. |
Bananas, pineapple, papaya All dried fruits |
Grains |
100% whole grains only: Amaranth, barley, buckwheat groats (kasha), oats (whole or steel‐cut), quinoa, rice (brown or wild only), rye, spelt |
All refined grains and flours All breads and crackers unless 100% whole grain, sugar‐free |
Cereals, except as listed under Foods to Include |
||
Acidic & fermented foods |
Lemon and lime juices and vitamin C crystals as replacements for vinegar |
All vinegars and preserved foods: sauerkraut, pickles, foods preserved in brine or vinegar |
Beverages |
Filtered spring or distilled water, coconut water, decaffeinated coffee or tea, herbal teas (alfalfa,angelica root, bergamot, chamomile, hyssop, lemon grass, pau d’arco) |
All alcoholic beverages All sweetened beverages Coffee, caffeinated |
Herbs and Spices |
Salt, pepper |
Avoid blends that contain sugar, MSG, or other additives |
Sweeteners |
Stevia herbal sweetener (be sure there is no sugar added to the stevia) |
All: white/brown sugars, agave syrup, cane syrup, corn syrup, fructose, fruit juice or other fruit sweeteners, honey, high fructose corn syrup, maple syrup, molasses, rice syrup (from white or brown rice) |
After the initial 2‐4 weeks, your healthcare practitioner may decide that your issues with candidiasis indicate a need for a more restrictive regimen for an additional period of time. If this is the case, you will need to continue the Candida‐control diet and also eliminate the following foods for an additional 7‐14 days, as determined by your healthcare practitioner:
-
All grains
-
All fruit
-
All dairy products except for plain yogurt with live active cultures
Food Reintroductions
At the end of the length of time recommended by your healthcare practitioner, gradually add these 3 food groups into your diet, one food group at a time:- Day 1: add 1 serving (1/3 cup) whole grains daily, such as quinoa, brown rice, or wild rice. Keep a food diary of what you eat and how you feel/any symptoms. After 3‐5 days on grains, assess symptoms. If well tolerated with little or no symptoms that had originally been bothering you, continue with 1 serving whole grains/day and proceed to adding 1 serving of the next type of food (fruit). If grains are not well tolerated, remove the serving of grains until symptoms calm down and then move on, adding back small amounts of fruit as tolerated. Do not rush the process. It is best to reintroduce these foods slowly.
- Day 3 or 5: add 1 small fruit, such as orange or apple, each day. After 3‐5 more days, assess symptoms. If well tolerated, proceed to adding small amounts of dairy products. If fruit is not well tolerated, stay on the grains and fruit for several more days until tolerance improves, then proceed to adding dairy.
- Day 7 or 10: add a dairy product, such as cottage cheese or ricotta. Continue to assess symptoms and report to your healthcare practitioner.