Candida Diet 101: Simple Steps to Beat Candida Naturally

The candida diet eliminates sugar, refined carbohydrates, alcohol, and high-lactose dairy foods, all of which serve as a fuel source for yeast species, including Candida albicans.  

While candida is a normal part of the human microbiome, yeast overgrowth can lead to infections and related symptoms such as brain fog, itching, and a thrush. 

Discover how to approach an effective candida diet, and discover home remedies to naturally promote microbial balance and help manage and prevent yeast infections. 

What is candida? 

Candida is a naturally occurring yeast that can also be classified as a fungus. There are approximately 200 species of candida present within the human microbiome, but only a handful are considered pathogenic. 

A study published in Cold Spring Harbor Perspectives in Medicine links five specific Candida species to 90 percent of fungal infections. 

These yeast species include: 

• Candida albicans
• Candida glabrata
• Candida tropicalis
• Candida parapsilosis
• Candida krusei

Candida albicans is the most common species associated with overgrowth, accounting for more than 65 percent of candida infections, also referred to as candidiasis.

Watch the video below to discover how to manage or prevent candida infections.

When candida is a problem 

Although often associated with infections, candida is beneficial when present as part of a balanced microbiome. It’s typically found in the mouth, on the skin, and in the intestines and has been linked to digestive functions and nutrient absorption. 

“Candida and other friendly yeasts play a vital role in maintaining a diverse microbiome in normal amounts,” explains Dr. Berg. “Yeast only becomes problematic when given a hospitable environment that promotes unregulated growth.”

Factors such as antibiotic use, high-sugar diets, chronic stress, and estrogen dominance can lead to an imbalance of friendly and pathogenic microbes, thereby contributing to a greater risk of candida infections. 

Imbalances in gut microbiota, often caused by poor lifestyle and dietary choices, can diminish beneficial bacteria such as Lactobacillus. This disruption can lead to an overgrowth of candida, as Lactobacillus plays a crucial role in maintaining a healthy balance of microorganisms within the gut.

Besides the digestive tract, candidiasis can affect the vagina, mouth, breasts, skin, esophagus, and nails. Additionally, candida can also spread to organs through bloodstream invasion. 

Common symptoms of candidiasis include:

• Brain fog
• Fatigue
• Oral thrush
• Rectal itching
• Vaginal yeast infections 
• Fungal nail infections
• Skin rash
• Urinary tract infections (UTIs)
• Digestive issues, such as abdominal pain, bloating, gas
• Joint pain

What is the candida diet?

The candida diet is a short-term elimination diet that has shown the potential to serve as a natural alternative to conventional fungal infection treatments. 

This dietary approach aims to remove fungal fuel sources, reduce inflammation, and increase the consumption of foods that support a balanced gut microbiome.

The anti-candida diet focuses on eliminating foods that may aggravate candida infections. This includes avoiding most forms of sugar, refined carbohydrates, gluten-containing grains, alcohol, high-lactose dairy products, and mold-prone nuts.

In addition, proponents of the candida diet claim that it can bolster the immune system, support the proliferation of healthy bacteria, and help the body fight candida more effectively. 

This is in line with research published in Microorganisms, linking diets high in sugar and processed foods to a significantly increased risk of yeast overgrowth in the gastrointestinal tract.

The candida diet vs. the keto diet

Both the candida diet and the ketogenic diet share the core principle of restricting carbohydrates, including sugars and lactose-containing dairy foods. In addition, both diets prioritize high-quality protein, non-starchy vegetables, low-sugar fruits, and healthy fats.

While some versions of the candida diet allow for gluten-free grains, such as buckwheat, millet, oat bran, quinoa, and teff, keto eliminates all sources of grains due to their high carbohydrate content. 

Additionally, a Healthy Keto® protocol encourages intermittent fasting, which involves time-restricted periods of eating and fasting to maximize fat-burning and ketosis. 

The most popular intermittent fasting methods include the 16:8 and 18:6 protocols. These methods restrict eating to an 8 or 6-hour window, followed by a 16 or 18-hour fasting period.

Combining fasting with an anti-candida diet may be beneficial due to fasting’s ability to trigger autophagy. 

Autophagy is a crucial repair mechanism that recycles damaged proteins and cellular organelles and helps eliminate pathogenic bacteria, mold, viruses, and fungi, including candida, from the body.

How to do the candida diet

An anti-candida diet typically consists of three phases: elimination, candida cleanse, and gut repopulation.

The first step is to eliminate potentially problematic foods, followed by natural remedies to reduce the risk of yeast proliferation. Finally, you’ll support the growth of beneficial bacteria with probiotic foods and supplements.

Each phase can last for weeks or even months, with symptom relief guiding the transition to the next phase. It’s crucial to introduce the eating plan gradually over several days or weeks to allow your body to adapt.

Foods to eat

Foods to prioritize while following an anti-candida diet include high-quality animal protein, healthy fats, low-sugar fruits, and non-starchy vegetables.

These foods are permitted and encouraged on a candida diet:

• Fermented foods such as sauerkraut, pickles, kimchi, and kefir
• Grass-fed red meat
• Wild-caught fish
• Organic poultry
• Pasture-raised eggs
• Asparagus
• Brussels sprouts
• Leafy greens
• Tomatoes
• Zucchini
• Celery
• Olives
• Avocados
• Coconut oil
• Olive oil
• Butter
• Ghee
• Bone broth

Lemons, limes, berries, as well as nuts and seeds that aren’t prone to mold, such as almonds and sunflower seeds, may also be enjoyed in small amounts.

Foods to avoid

Those following the anti-candida diet should avoid sugar, alcohol, high-lactose dairy products, refined carbohydrates, starchy vegetables, and most fruits, which are thought to feed candida and promote fungal overgrowth.

Foods to avoid on a candida diet include:

• Bananas
• Apples
• Dates
• Grapes
• Wheat products such as bread, pasta, cereal, crackers
• Barley
• Rye
• Spelt
• Natural sweeteners such as honey, cane sugar, molasses, and maple syrup
• Artificial sweeteners 
• Cheese
• Milk
• Cream
• Deli meat
• Farm-raised fish
• Potatoes
• Peas
• Ultra-processed foods
• Corn products 
• Seed oils

Caffeinated beverages and mold-prone nuts and seeds, such as peanuts, cashews, and pecans, should also be avoided.

Natural remedies to beat candida

Many natural herbs display powerful antifungal properties against pathogenic microbes, including species of the candida family. 

Here are six natural remedies to help get candida under control.

1. Thyme oil

Thyme oil contains thymol, a natural antifungal agent that can help manage candida and fungal growth without harming friendly microbes. 

Candida biofilm is a slimy cluster of microbes that helps yeast adhere to bodily surfaces. This protective matrix shields candida from the host’s immune system and protects it from the effects of antimicrobial agents.

Fortunately, thyme essential oils have been found to disrupt biofilm formation, making it less challenging to manage candida proliferation.

2. Grapefruit seed extract

Grapefruit seed extract has antimicrobial and antifungal properties that may inhibit yeast growth and reduce infection when applied topically or ingested. 

Evidence published in the Journal of Oral and Maxillofacial Surgery, Medicine, and Pathology found that grapefruit seed extract showed significant fungicidal activity.

Compared to Miconazole, a popular antifungal medication effective against only Candida albicans, grapefruit seed extract has shown therapeutic potential against all tested candida species with no adverse effects. 

3. Apple cider vinegar

Apple cider vinegar (ACV) has been found to act as a potent antifungal agent that can inhibit yeast overgrowth and may reduce the risk of candida infection when consumed regularly. 

In addition, ACV provides prebiotics that support the growth of beneficial gut flora. These beneficial bacteria directly compete with candida for essential nutrients and space within the intestinal environment, which helps reduce the risk of recurrent yeast infections. 

It’s recommended to take two tablespoons of ACV diluted in eight ounces of water daily to support gut health.

4. Garlic

Garlic is often called nature’s antibiotic due to its powerful antifungal, antibacterial, and antiviral properties. 

These effects are attributed to allicin, a sulfur-containing compound responsible for garlic’s distinct odor, which has been found to help fight candida infections when consumed regularly.

A study published in FEMS Microbiology Letters confirms this by reporting that allicin displayed similar anti-candida effects to fluconazole, a conventional candidiasis treatment, in animals. 

5. Clove oil

Clove oil has potent antifungal, antibacterial, and antiviral properties as it’s a rich source of eugenol. This natural compound has been shown effective against pharmaceutical-resistant strains of fungi in the vagina and gastrointestinal tract.

Additionally, clove essential oil displays similar properties to thyme essential oil, reducing candida biofilm formation by up to 84 percent, according to research published in Molecules.

6. Probiotics

Probiotics are friendly strains of bacteria that help protect against candida overgrowth by competing with yeasts for space and nutrients. 

However, frequent antibiotic use, a sugary diet, stress, and alcohol can destroy beneficial bacteria and contribute to an imbalanced microbiome. 

Consuming probiotic-rich foods has been found to help repopulate the gut with beneficial microbial strains that help combat fungal infections.

A study published in Clinical Infectious Diseases concluded, “…probiotics, particularly Lactobacilli, suppress candida growth and biofilm development in vitro. A few clinical trials have also shown the beneficial effects of probiotics in reducing oral, vaginal, and enteric colonization by candida and alleviation of clinical signs and symptoms.”

When to talk to your doctor

Information related to candidiasis should be discussed with a healthcare provider to determine suitability based on your individual health needs.

Given the restrictive nature of the candida diet, consulting a nutritionist is strongly recommended to minimize the risk of nutritional deficiencies.

Furthermore, if you experience severe, recurrent, or worsening candida symptoms, it’s crucial to consult your healthcare provider immediately. 

A thorough medical evaluation may be necessary to determine the underlying cause of your symptoms, as they can often mimic those of other infections, leading to misdiagnosis.

FAQ

Sources

1. https://pmc.ncbi.nlm.nih.gov/articles/PMC4143104/ 
2. https://pmc.ncbi.nlm.nih.gov/articles/PMC10302699/ 
3. https://www.sciencedirect.com/science/article/abs/pii/ 
4. https://pubmed.ncbi.nlm.nih.gov/21204918/ 
5. https://pmc.ncbi.nlm.nih.gov/articles/PMC6572016/ 
6. https://pubmed.ncbi.nlm.nih.gov/26826375/