If you haven’t experienced candida overgrowth, consider yourself lucky. It occurs when a type of yeast called Candida albicans grows abnormally in the body, causing symptoms such as bloating, fatigue, vaginal infections, and brain fog. One popular solution in combating this overgrowth is through the candida diet, which is said to stave off yeast overgrowth.
Experts in This Article
lead registered dietitian for GutPersonal
microbiome researcher
registered dietitian and author of The Better Period Food Solution.
Finding appealing candida diet recipes can be challenging, thanks to all the different foods that must be eliminated. Sugary sweets and fruits are out. Gluten is gone. Dairy is done. Alcohol? Not a chance. Still, it’s not all bad news, as everything you can eat on the candida diet is beneficial to your health in other ways, too. (Think low-starch veggies, lean animal proteins, and fermented foods.) Plus, there are a number of tried-and-true hacks for creating candida diet snacks and desserts, allowing you to enjoy the treats you love without feeding your fungus.
Below, find a collection of candida diet recipes from top food bloggers (including candida diet recipes for breakfast and candida diet recipes for dinner) that follow all the rules, allowing you to reduce candida overgrowth without feeling like you’re actually on a meal plan. (Nachos, anyone?)
What is the candida diet?
The candida diet is a low-sugar, anti-inflammatory diet that promotes good gut health and eliminates the sugars that feed a candida overgrowth, a type of fungus or yeast that grows all over the body—especially in warm, moist areas on the body. “This diet is often followed by individuals who believe they have an overgrowth of candida in their bodies,” says Jillian Smith, RDN, lead registered dietitian for GutPersonal. “The diet is primarily based on the theory that excess candida in the body can lead to various health issues, and by limiting the consumption of certain foods, it’s possible to control or eliminate the overgrowth.”
The diet includes non-starchy vegetables, some low-sugar fruits, non-glutinous grains, certain dairy products, and fermented foods. Eating this way is meant to improve gut health, reduce inflammation, and boost immunity, meanwhile alleviating candida symptoms like bloating, indigestion, fatigue, nausea, diarrhea, and gas.
Candida diet benefits and risks to be aware of
Is the candida diet healthy? While the scientific evidence backing the effectiveness of the diet as a whole is lacking, some components—like cutting out gluten and alcohol—could have some merit in reducing candida growth. With that being said, more research is needed. “Overall, while it may be beneficial to test out the diet, it shouldn’t be a lifestyle—rather a way to decrease yeast growth for a limited period of time,” Tracy Lockwood Beckerman, RD, a registered dietitian based in New York City, previously told Well+Good. “Gut imbalances are serious business, and everyone who thinks they have one should be working closely with a health professional about what their next step should be before trying the diet.”
According to Smith, the candida diet can have both positive and negative aspects when it comes to your health. Here’s what to keep in mind before trying the anti-fungal diet.
The benefits
1. Reduced symptoms of candida overgrowth
Of course, the main benefit of going on the candida diet is that it could help with candida overgrowth. “Many individuals who follow the candida diet report a reduction in symptoms associated with candida overgrowth, such as digestive issues, yeast infections, and skin problems,” Smith says. “By restricting sugar and yeast-containing foods, they believe they can better control these symptoms.”
2. Gut health support
Aside from helping with candida overgrowth, Smith says the candida diet may also support gut health. “This diet promotes the consumption of probiotics and fermented foods, which can help rebalance the gut microbiome,” she says. “By introducing beneficial bacteria, individuals aim to improve their overall gut health, potentially leading to better digestion and a strengthened immune system.”
3. Supports overall well-being
One accidental benefit of enjoying candida diet recipes for breakfast, or whipping up some candida diet snacks, is that they’re generally made up of “whole, unprocessed foods, such as non-starchy vegetables, lean proteins, and healthy fats,” says Smith. Eating more whole foods can come with numerous benefits, such as glowy skin, a stronger immune system, and improved overall well-being.
The risks
1. Nutrient deficiencies
While there are certainly pros to the candida diet, Smith says its strict regulations could lead to nutrient deficiencies. “It restricts or eliminates various food groups, including fruits, grains, and dairy, which are important sources of essential nutrients like vitamins, minerals, and fiber,” she says. “Prolonged adherence to the diet can lead to nutrient deficiencies, potentially causing health problems.”
2. Difficult to sustain
Because of how many rules you need to follow on the candida diet, it can be very hard to keep up with. “The candida diet can be challenging to sustain over the long-term due to its highly restrictive nature,” Smith says. “It often involves eliminating many common and enjoyable foods, which can lead to boredom and difficulty adhering to the diet.”
3. Potential for unintended consequences
The restrictive nature of the candida diet can also be problematic for other reasons, too: “Strict diets like the candida diet can lead to an unhealthy preoccupation with food, disordered eating patterns, and social isolation due to dietary limitations,” Smith says. “Individuals may develop an unhealthy relationship with food and experience negative psychological effects.” Because of that, anyone who decides to give the candida diet a try needs to be careful that they’re not falling into any of these behaviors.
How can you tell if you need to go on the candida diet?
The candida diet is meant to help individuals dealing with an overgrowth of candida in their bodies—but how the heck are you supposed to know if you’re one of them?
While Mahmoud A. Ghannoum, PhD, says everyone has “off” days where their digestion is out of whack (think bloating, gas, diarrhea, and abdominal pain), it’s when you experience these issues that could be a sign that it’s something more serious. “One telltale sign is that these internal symptoms often hit after you’ve experienced an infectious-like illness, which suggests candida may be a triggering factor,” he previously told Well+Good. He also recommends looking for other physical signs, such as little white spots in your mouth or pain in your esophagus that feels similar to the pain experienced from acid reflux.
A test can also tell you if candida overgrowth is the culprit. Healthcare providers typically take a blood sample, or a sample from the infected body site, which will give you an answer within a few days. You can also purchase an at-home candida test kit.
Foods that kill candida: What you can eat on a candida diet
If you’re looking for foods that kill candida, start plating up some of these options. By eliminating gluten and sugar from your diet—and instead focusing on preparing meals that are packed with plenty of whole foods, non-starchy veggies, and healthy proteins—you could give the fungus the boot.
Here’s the kicker: You don’t have to give up as much as you think on this anti-fungal diet. (You can still use certain sweeteners in candida diet desserts, for example.) So before you start preparing candida diet recipes for dinner and beyond, scroll through these RD-approved staples for your candida cleanse.
Non-starchy vegetables:
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