Reviewed by Dr. Eric Wood, ND, this article, last updated August 11, 2025, explores the role of millet within the context of a Candida diet, designed to rebalance the gut and prevent symptoms associated with Candida overgrowth.
Understanding the Candida Diet
If you suspect a gut imbalance, the Candida diet is often the first recommended approach. A diet heavy in sugar and processed foods can lead to recurring yeast infections, digestive issues, and a weakened immune system. The Candida diet aims to reverse these effects by being low in sugar and anti-inflammatory. The key is to choose foods that don't feed Candida albicans, the most common culprit in Candida overgrowth.
Core Principles of the Candida Diet
The Candida diet centers around three main criteria:
- Low Sugar: Candida thrives on sugar, regardless of whether it's natural (like that found in bananas) or processed (candy bars). The diet restricts high-sugar foods to starve the Candida.
- Gluten-Free: Glutenous foods can cause inflammation and damage the gut lining, even in individuals without celiac disease. Therefore, gluten-free grains are preferred.
- Anti-Inflammatory: Avoiding inflammation is crucial. The diet emphasizes avoiding processed foods, minimizing caffeine, and including anti-inflammatory, fermented foods.
Foods to Embrace on the Candida Diet
The Candida diet emphasizes nutrient-rich, unprocessed foods. The diet should include lots of non-starchy vegetables, some probiotic foods, plenty of healthy proteins, and some non-glutenous grains. Here's a breakdown of food groups to include:
- Non-Starchy Vegetables: These starve Candida colonies by depriving them of sugars. Examples include artichokes, asparagus, broccoli, Brussels sprouts, cabbage, cauliflower, celery, cucumber, eggplant, garlic (raw), kale, onions, rutabaga, spinach, tomatoes, and zucchini.
- Low-Sugar Fruits: Fruits are generally consumed in small amounts due to their sugar content. Avocado, lemon, lime, and olives are acceptable choices.
- Non-Glutenous Grains and Pseudo-Grains: Buckwheat, millet, oat bran, quinoa, and teff are allowed in moderation.
- Meat, Fish, and Eggs: These provide essential protein. Opt for anchovies, chicken, eggs, herring, wild salmon, sardines, and turkey. Look for organic, local, and fresh options without added ingredients like dextrose, nitrates, and sulfates. Avoid processed meats.
- Some Dairy Products: Butter, ghee, kefir, and probiotic yogurt can be included.
- Low-Mold Nuts and Seeds: Almonds, coconut, flaxseed, hazelnuts, and sunflower seeds are good choices.
- Herbs, Spices, and Condiments: Apple cider vinegar, basil, black pepper, cinnamon, cloves, coconut aminos, dill, garlic, ginger, oregano, paprika, rosemary, salt, thyme, and turmeric are all allowed.
- Fats and Oils: Coconut oil (virgin), flax oil, olive oil, and sesame oil are recommended.
- Sweeteners: Erythritol, stevia, and xylitol can be used as sugar substitutes.
- Fermented Foods: Kefir, olives, sauerkraut, and yogurt (probiotic) are beneficial.
- Drinks: Chicory coffee, filtered water, and herbal teas are suitable.
Millet's Role in the Candida Diet
Millet is generally considered acceptable on the Candida diet, but should be consumed in smaller amounts, especially in the early stages. Though commonly described as a grain, millet is actually a seed from a grass originating in Africa and dry regions of Asia because it is easy to grow and requires little water. Millet is naturally gluten-free, high in fibre and has a low G.I. (glycaemic index, ie. it releases sugar slowly into the blood stream).
Read also: Nutritional Value of Barnyard Millet
Nutritional Profile of Millet
Finger millet (Eleusine coracana) contains about 5-8% protein, 1-2% ether extractives, 65-75% carbohydrates, 15-20% dietary fiber and 2.5-3.5% minerals. It is also rich in calcium, dietary fiber, and phenolic compounds. These components contribute to potential health benefits such as anti-diabetic, anti-tumerogenic, and antioxidant properties.
Potential Benefits of Millet
- Alkalizing Properties: Millet boasts alkalizing properties, balancing acidity, which is why it has been used in the treatment of stomach and spleen-pancreas ailments.
- Prebiotic Qualities: Pseudo-grains like millet have been shown to contain prebiotics that can nourish the good bacteria already present in the gut.
- Rich in Polyphenols: Finger millet grain has a dark brown seed coat, rich in polyphenols compared to many other continental cereals such as barley, rice, maize and wheat.
- Source of Antioxidants: Phytates, polyphenols and tannins can contribute to antioxidant activity of the millet foods, which is an important factor in health, aging and metabolic diseases.
Considerations for Millet Consumption
Millet, quinoa, oat bran, and buckwheat could have come in contact with gluten. Also, it's important to note that grinding something into a flour is likely to slightly increase the effect that it has on your blood sugar. Treat these flours with caution and, again, eat them in small amounts.
Foods to Avoid on the Candida Diet
The Candida diet involves restricting certain foods to discourage Candida overgrowth. These include:
- High-sugar fruits (bananas, dates, raisins, grapes, mango)
- Grains containing gluten (wheat, rye, barley, spelt)
- Certain meats (deli meats, farm-raised fish)
- Refined oils and fats (canola oil, soybean oil, sunflower oil, margarine)
- Certain condiments (ketchup, soy sauce, white vinegar, BBQ sauce, horseradish, mayonnaise)
- Certain dairy products (cheese, milk, cream)
- Sugar and artificial sweeteners (aspartame, agave, cane sugar, corn syrup, honey, maple syrup, molasses, table sugar)
- Nuts and seeds higher in mold (peanuts, cashews, pecans, pistachios)
- Caffeine, alcohol, and sugary beverages (caffeinated teas, coffee, energy drinks, soda, fruit juice, beer, wine, spirits)
- Additives (nitrates, sulfates)
Sample Candida Diet Meal Plan
Here is a sample one-day menu:
- Breakfast: Scrambled eggs with tomatoes and avocado.
- Lunch: Turkey atop a salad of greens, avocado slices, cabbage, broccoli, and an olive oil dressing.
- Dinner: Stir-fry of quinoa, chicken breast, steamed vegetables, and coconut aminos.
Potential Benefits and Downsides of the Candida Diet
While scientific evidence supporting the Candida diet's effectiveness is limited, it offers potential benefits due to its emphasis on whole foods. It can promote weight loss, improve heart health and gut function, and reduce inflammation.
Read also: Comprehensive Guide to Millet
However, the diet is restrictive, eliminating sugar, gluten, most fruits, starchy vegetables, some meats, nuts, seeds, alcohol, and caffeine. This can make it difficult to adhere to and may require significant meal planning.
The Candida Cleanse
Before starting the Candida diet, some practitioners recommend a Candida cleanse, a short-term diet to alleviate stress on the digestive tract and release toxins. It typically involves drinking only fluids like lemon water or bone broth or eating mainly vegetables with a small amount of protein.
Addressing Candida Overgrowth
Treating Candida overgrowth involves starving the Candida, attacking the bacteria, and repopulating the gut with good bacteria. An anti-Candida diet focuses on increasing the intake of foods recognized as strong Candida killers.
- Coconut oil contains capric acid and lauric acid, which promote gut health by killing Candida overgrowth.
- Apple cider vinegar is allowed on the diet and is sourced from apples.
- Garlic contains allicin, which inhibits the growth of Candida cells.
- Cruciferous vegetables contain isothiocyanates, which inhibit the growth of Candida.
- Olive, flax, avocado, and primrose oils contain polyphenols that can help the body fight Candida.
- Ginger contains gingerols and shogaols, which support a healthy balance of bacteria.
- Cinnamon promotes a healthy inflammatory response and damages yeast cells.
- Cloves contain eugenol, which possesses strong anti-fungal activity.
- Lemons are an antioxidant food that detoxes the liver.
- Wild-caught salmon is an excellent source of Omega-3 fatty acids, which support a healthy inflammatory response and gut lining.
Strategic Reintroduction of Foods
Transitioning off the anti-Candida diet requires a strategic approach. Reintroduce foods gradually, starting with small portions of one food at a time, waiting 3-4 days before introducing another.
Additional Support
Diet alone can take up to six months to restore the gut’s natural balance. Supplements such as Caprylic Acid, Candifense®, and a high-quality probiotic can help rebuild the population of good bacteria.
Read also: Breakfast on the Candida Diet