Unlock Amazing Health Benefits with The Rice Candida Diet: Your Ultimate Guide to Beating Candida!

Last updated August 15, 2025. Candida overgrowth can be the hidden culprit in many chronic health concerns. It can build up over a long period of time and symptoms may not be obvious at first. It has been my experience that most people, at some point in their life, do well to do a Candida cleanse and eliminate sugar- and yeast-promoting foods from their diet for a certain period of time. This concludes the series on Candida overgrowth and its role in your health. Look for my new, upcoming series of articles focusing on deadly food allergies.

Understanding Candida and Its Overgrowth

Candida is a genus comprising over 100 species of yeast that naturally inhabit the human body, residing on the skin and within the mouth, throat, gut, and vagina. Normal concentrations of Candida yeast promote gut health and nutrient absorption and also aid digestion. However, having too much of this yeast in the body or on the skin can lead to infections. Candidiasis, a fungal infection resulting from an overgrowth of Candida, can manifest in various forms, including oral thrush (affecting the mouth), esophagitis (affecting the esophagus), and vaginal candidiasis.

Symptoms of Candidiasis

Symptoms of candidiasis vary depending on the location of the infection:

Mouth, Throat, or Esophagus: white patches on the inside of the mouth, inflammation and soreness of the throat, pain while eating or swallowing, persistent dryness of the mouth. Oral thrush is a fungal infection of the mouth, where a fungus that lives in the oral cavity overgrows and causes white lesions.
Vagina: itching or soreness of the vagina and vulva, pain when urinating, pain during intercourse, thick, white vaginal discharge that resembles cottage cheese.

According to the Centers for Disease Control and Prevention, you're more likely to experience thrush if you have: Diabetes, Cancer, HIV/AIDS, Medications that cause dry mouth, Medical conditions that cause dry mouth, A need to use antibiotics or corticosteroids, A smoking habit.

The Candida Diet: Principles and Rationale

The candida diet requires people to avoid foods and drinks that could increase the risk of Candida overgrowth. These include gluten, sugar, alcohol products, and certain types of dairy. The diet focuses instead on eating lean proteins, healthful fats, nonstarchy vegetables, and probiotics. The aim of these foods is to help minimize inflammation and balance the concentrations of bacteria inside the gut. Theoretically, people may have a lower risk of developing Candida infections if they eliminate foods that contribute to yeast growth.

Core Principles

The Candida Diet aims to minimize Candida growth by restricting the intake of sugars and other substances that can feed the yeast. The best diet to keep Candida overgrowth to a minimum is one that is high in healthy protein, fats, and complex carbohydrates.

Foods to Avoid

A great place to start is with a diet that’s going to help bring your gut microbiome back into balance. Candida usually isn’t eradicated by diet alone, so in addition to diet changes, we recommend working with someone who can help you clear the infection with natural anti-fungals. you guessed it: SUGAR. So naturally, keeping the diet very low in sugars is extremely important to eliminate candida.

While on the candida diet, people should avoid the following foods:

Sugars: Any form of processed sugar including white or brown sugar derived from the cane sugar plant and any simple sweetener derived from maple syrup, honey, agave, brown rice syrup or malt. You also need to take great care to avoid high fructose corn syrup - this processed form of sugar, derived from the corn plant, is especially problematic for yeast overgrowth and should be eliminated. Read labels, you may be surprised to find all the hidden sources of sugar that you may be consuming.
Alcohol & Sugary Drinks: Alcohol rapidly converts to sugar in the body and because of that, candida absolutely loves it! Especially while on a candida cleanse, alcohol and drinks with added sugars should be removed from the diet.
Gluten-Containing Grains: While dealing with an active candida infection, you may want to consider eliminating grains, as they are higher in carbohydrates, aka sugars. The key grains that should definitely be removed while healing the gut include: Gluten-containing grains (wheat, rye, barley, spelt and non-gluten-free oats), White rice & rice flours, Rice noodles, All breads including whole-wheat, Batters and breading, Pastries & baked goods unless made with grain-free alternatives.
High-Carb Starchy Vegetables: Root vegetables such as carrots and potatoes can be eaten in moderation but beware as they contain carbohydrates that will turn to sugar once eaten.
Certain Fruits: High-sugar fruits, which include bananas, mangoes, figs, and raisins.
Processed Foods: Processed carbohydrates such as white flours, white rice contain no fiber and turn into simple sugars in the digestive system.
Certain Meats: Certain meats, such as processed meats and farm-raised fish.
Dairy Products High in Lactose: Dairy products high in lactose, such as milk and soft cheeses.
Processed Fats and Oils: Processed fats and oils, for example, canola oil, soybean oil, and margarine.
Artificial Sweeteners: Simple sugars and artificial sweeteners, such as sucrose, aspartame, agave, maple syrup, corn syrup, and honey.
Certain Nuts and Seeds: Some types of nuts and seeds, including peanuts, pecans, pistachios, and cashews.
Yeast-Containing Foods: Candida is a yeast and, when you consume foods that contain yeast, you are adding more yeast to an already yeast-heavy environment. *Alcohol which is fermented using yeast. *Many breads contain yeast - it is what makes the bread rise so that it is fluffy and light. Sourdough bread gets mixed reviews on being allowed on a Candida diet. Sourdough is made with a starter so there is no active yeast added to the mix. However, the starter comes from naturally occurring yeast spores that float around in the environment. For this reason, I recommend avoiding sourdough when doing a Candida cleanse.
Mold-Promoting Foods: Foods that are high in mold can add to the fungal spores in the intestinal tract that contribute to the growth of Candida. *Cheese, especially ‘moldy cheese’ such as brie and camembert. *Dried fruits and fruit that has been bottled, canned or jarred.
Mushrooms: Mushrooms are a fungus and, as such, can also contribute to yeast overgrowth. Mushrooms have a role to play in medicine and some species can boost the immune system.

Foods to Include

People who want to follow the Candida diet should try incorporating the following types of food into their diet:

Non-Starchy Vegetables: Especially dark leafy greens such as spinach, cabbage, kale and collards. Nonstarchy vegetables, which include broccoli, Brussels sprouts, kale, onions, and tomatoes. Being low in sugar and high in fibre and nutrients, non-starchy veggies like cauliflower, kale, spinach and asparagus are good options.
Low-Sugar Fruits: 1-2 servings of fresh fruit per day will provide good fiber, vitamins and minerals. Low-sugar fruits, such as citrus fruits, olives, and berries, but only in moderation. Berries are the best options to enjoy on a candida diet due to their low sugar content.
Lean Proteins: Lean proteins, including chicken, eggs, and fish.
Healthy Fats: All our cells have an outer layer of fat that makes up the cell membrane. When we eat high-quality oils this membrane are healthier and work optimally. When our cell membranes are working properly then we are healthier and have more energy. Unrefined and cold-pressed oils are the best when available. Healthy fats, such as avocado, coconut oil, extra virgin olive oil, and flaxseed oil.
Fermented Foods: Foods like kefir and sauerkraut tend to be most beneficial for gut health. Fermented foods, for example, sauerkraut, kimchi, and yogurt.
Gluten-Free Grains: Some people can handle having whole grains in their diet. If you find you get gas, bloating, stomach pain, blood sugar crashes or weight concerns after eating whole grains then you will need to avoid them. Gluten-free grains, such as quinoa, oat bran, buckwheat, and rice.
Low-Mold Nuts and Seeds: Low mold nuts and seeds, which include almonds, coconut, flaxseed, and sunflower seeds.
Certain Dairy Products: Certain dairy products, such as butter and ghee, and products that contain live active cultures, such as kefir and yogurt.
Natural Sugar-Free Sweeteners: Natural sugar free sweeteners, including stevia, monk fruit extract, erythritol, and xylitol.
Probiotics: Probiotics such as yogurts and fermented foods like kimchi.
Candida-Fighting Foods:
- Garlic: A powerful anti-fungal, anti-bacterial and anti-parasitic food that can be a great addition to a candida-friendly diet.
- Coconut Oil: Contains caprylic and lauric acid, which are natural anti-fungal, candida fighters! Add coconut oil to foods, use it for medium temperature cooking, baking or try making coconut oil fat bombs.
- Apple Cider Vinegar: Another natural antimicrobial to help fight candida, boost stomach acid helping with reflux, support the immune system, fight infection and keep your gut healthy. It can even help with weight loss!
- Cinnamon, Oregano, Thyme & Cloves: Naturally anti-viral, anti-fungal and antibacterial, these herbs are a great addition to an anti-candida diet. They help support the immune system and fight infections.
- Vitamin A & C-Rich Foods: Include yellow and orange veggies such as carrots, lemons, limes, broccoli and other nutrient-dense foods.

Maybe Foods

The food lists that we have included in the Ultimate Candida diet program are arranged into YES, NO, and MAYBE lists. You can find the list of foods to eat here and the list of foods to avoid here. The MAYBE list contains those foods that are OK for many people, but which can still be a little risky for other Candida sufferers. Examples are beans, low sugar fruits, and starchy vegetables. At the beginning of your Candida diet, you might choose to include one or two of these foods. As your diet progresses and you start to reintroduce foods, this list is a useful place to start. With all the ‘maybe’ foods, the key is to start off with small portions and see what they do to your Candida symptoms. If you find that one food in particular is causing problems, it will be easy to recognize. Once you start adding some foods back you will find the Candida Diet much easier to follow, although you should never go back to the high sugar diet that you were probably indulging in before.

Here is a table of the ‘maybe’ foods. These can be eaten in small amounts at the start of the program, and in larger amounts as you begin to recover.

Vegetables: These include the more starchy vegetables like carrots, beans, and potatoes. These should be minimized or eliminated from your diet at first, but can be included in small amounts as you progress through your treatment. Beans, Beets, Carrots, Corn (non-GMO), Peas, Potatoes, Pumpkin, Yams
Fruits: These fruits have low glycemic loads and are much less likely to spike your blood sugar than foods like bananas or grapes. Keep in mind that they should still be minimized or eliminated from your diet in the early stages of treatment. Apples, Apricots, Blackberries, Blueberries, Grapefruit, Oranges, Peach, Pears, Strawberries, Watermelon
Grains And Pseudo-Grains: These grains and pseudo-grains are less likely to irritate the gut than glutenous grains like wheat or rye. Small amounts are OK but you would be better off sticking with options like millet or buckwheat, at least to start. Amaranth, Black rice, Brown rice, Oats, Wild rice
Red Meats: Red meats aren’t digested very well, and tend to raise the environmental pH in your intestines. Stick to white meats as much as possible. Beef, Lamb, Venison
Nuts and Seeds: Nut milks and butters tend to be more problematic than the nuts themselves. Making your own is the best way, but if you can’t do that then make sure that you buy a reputable organic brand. Nut milks, Nut butters, Peanuts, Pistachios, Walnuts
Fermented Foods: Foods like kefir and sauerkraut tend to be most beneficial for gut health. Kombucha and kvass tend to be much higher in sugars, and so less beneficial for Candida sufferers, but it depends on how they are made. Kombucha, Kvass
Drinks: You should aim to greatly reduce your caffeine intake, especially if you’ve been overdoing it. There are other options if that’s proving impossible for you. Decaf coffee still contains small amounts of caffeine, but look for decaf that is made by the Swiss water process. Green tea is also lower in caffeine than coffee or black tea, and has other health benefits too. Coffee, Decaf coffee, Black tea, Green tea, Vegetable juice

Scientific Evidence and Considerations

Although laboratory research suggests that these substances may contribute to yeast growth, no substantial evidence exists to support using the candida diet as a treatment for yeast infections. However, current scientific evidence has yet to confirm the diet’s effectiveness. There is little high-quality research into the candida diet. However, some small studies have assessed the influence of sugar and gluten on candida growth. For example, a small test tube study suggests that replacing sugar with certain sugar alternatives may reduce candida growth in the mouth. A small 2019 study similarly found that consumption of purified wheat products was associated with increased candida growth. Due to the complex, multi-factorial nature of a person’s diet and lifestyle, these studies are insufficient to prove the efficacy of the candida diet.

Many factors can affect a person’s risk of developing Candida overgrowth, including recent antibiotic use, having a weakened immune system, or certain medical conditions, such as diabetes or kidney failure. As a result of these multiple factors, it is difficult to predict how dietary changes will affect an individual’s risk.

Additional Tips

In addition to eating the right foods it is important to stay well hydrated.

Read also: Aspartame and Ketosis

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