Candida is a common fungus found in the human body, often residing in areas like the mouth, skin, digestive tract, toenails, rectum, and vagina. While generally harmless, an overgrowth of Candida can lead to infection. The Candida diet is a strict dietary regimen designed to alleviate the symptoms of Candida infections by limiting foods and drinks that may promote Candida growth. This typically involves excluding alcohol, caffeine, and foods high in sugar and gluten. However, it's important to note that the effectiveness of the Candida diet is not consistently supported by scientific evidence.
Understanding Candida and Its Overgrowth
There are over 150 known Candida species, many of which naturally occur in various parts of the body, aiding digestion and nutrient absorption. However, only about 15 species can cause infection, with Candida albicans being the most common culprit, accounting for over half of all cases.
Symptoms of Candida Overgrowth
Possible symptoms of a Candida infection may include:
- Nausea
- Bloating, constipation, or diarrhea
- Chronic fatigue
- Skin issues such as eczema or rashes
- Recurrent urinary tract infections
- Irritability and mood swings
- Anxiety or depression
- Joint pain
Risk Factors for Candida Infection
Several risk factors can contribute to Candida infection, including:
- A diet high in refined carbs and sugar
- High alcohol consumption
- Elevated stress levels
- Imbalance in your microbiota
- Improper use of catheters
- Birth control pills or antibiotics
- A diabetes mellitus diagnosis
- A weak immune system
Addressing these risk factors through diet and lifestyle changes, such as incorporating meditation or stress management, may be beneficial.
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The Candida Diet: Principles and Guidelines
The Candida diet excludes sugar, gluten, alcohol, certain dairy products, and harmful additives while encouraging low-sugar fruits, non-starchy vegetables, and gluten-free foods. The diet is designed to reduce inflammation and incorporate wholesome foods that may benefit your gut and reduce the risk of Candida over time.
Foods to Focus On
When following the Candida diet, focus on incorporating these foods:
- Low-sugar fruits: Lemon, limes, berries (may be eaten in small amounts).
- Non-starchy vegetables: Asparagus, Brussels sprouts, cabbage, broccoli, kale, celery, cucumber, eggplant, onion, spinach, zucchini, tomatoes, and rutabaga (best if eaten raw or steamed).
- Gluten-free grains: Millet, quinoa, oat bran, and buckwheat.
- High-quality protein: Chicken, eggs, salmon, turkey, and sardines (organic, pasture-raised, and wild-caught varieties are best).
- Healthy fats: Avocado, olives, unrefined coconut oil, flax oil, extra-virgin olive oil, and sesame oil.
- Certain dairy products: Butter, ghee, organic kefir, or plain yogurt.
- Nuts and seeds low in mold: Almonds, sunflower seeds, coconut, or flaxseed.
- Herbs and spices: Black pepper, salt, cinnamon, dill, garlic, ginger, oregano, rosemary, paprika, turmeric, and thyme.
- Condiments: Apple cider vinegar, coconut aminos, and sauerkraut.
- No-sugar sweeteners: Stevia, erythritol, and xylitol.
- Non-caffeinated beverages: Herbal teas, chicory coffee, filtered water, homemade almond milk, coconut milk (look for one without additives), and water infused with lemon or lime.
- Probiotic supplements: May help alleviate inflammation, kill off harmful organisms, and reduce the prevalence of Candida and infection symptoms.
Foods to Avoid
The list of foods to avoid on the Candida diet includes:
- High-sugar fruits: Bananas, dates, raisins, grapes, and mango.
- Grains that contain gluten: Wheat, rye, barley, and spelt.
- Certain meats: Deli meats and farm-raised fish.
- Refined oils and fats: Canola oil, soybean oil, sunflower oil, or margarine.
- Condiments: Ketchup, soy sauce, white vinegar, BBQ sauce, horseradish, or mayonnaise.
- Certain dairy products: Cheese, milk, and cream.
- Sugar and artificial sweeteners: Aspartame, agave, cane sugar, corn syrup, honey, maple syrup, molasses, and table sugar.
- Nuts and seeds higher in mold: Peanuts, cashews, pecans, and pistachios.
- Caffeine, alcohol, and sugary beverages: Caffeinated teas, coffee, energy drinks, soda, fruit juice, beer, wine, or spirits.
- Additives: Nitrates or sulfates.
Vegan Candida Diet Recipes
Adhering to a vegan Candida diet requires careful planning to ensure adequate nutrient intake while avoiding restricted foods. Here are some vegan recipes that align with the Candida diet guidelines.
Grilled Vegetable Kebabs
This quick and easy recipe for grilled vegetable kebabs includes mushrooms, tomatoes, onions, peppers, and zucchinis.
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Ingredients:
- 1 zucchini, cut into 1-inch pieces
- 1 red bell pepper, cut into 1-inch pieces
- 1 yellow bell pepper, cut into 1-inch pieces
- 1 red onion, cut into wedges
- 8 ounces mushrooms, halved
- 1 pint cherry tomatoes
- 2 tablespoons olive oil
- 1 teaspoon dried oregano
- 1/2 teaspoon salt
- 1/4 teaspoon black pepper
Instructions:
- Preheat grill to medium heat.
- Thread vegetables onto skewers.
- In a small bowl, whisk together olive oil, oregano, salt, and pepper.
- Brush vegetables with olive oil mixture.
- Grill for 10-15 minutes, or until vegetables are tender and slightly charred, turning occasionally.
Arugula and White Bean Salad
Arugula is one of my all-time favorite ingredients, thanks to its peppery taste.
Ingredients:
- 5 ounces arugula
- 1 (15-ounce) can cannellini beans, rinsed and drained
- 1/4 cup chopped red onion
- 1/4 cup chopped fresh parsley
- 2 tablespoons olive oil
- 1 tablespoon lemon juice
- 1/2 teaspoon salt
- 1/4 teaspoon black pepper
Instructions:
- In a large bowl, combine arugula, cannellini beans, red onion, and parsley.
- In a small bowl, whisk together olive oil, lemon juice, salt, and pepper.
- Pour dressing over salad and toss to combine.
Sample Vegan Candida Diet Meal Plan
This sample menu provides foods that are acceptable on the Candida diet. Adjust this menu based on your own preferences.
Monday
- Breakfast: Smoothie made from plain kefir, a handful of berries, almond butter, coconut and cinnamon.
- Lunch: Chef salad of hard boiled eggs, turkey, tomatoes, cucumbers, olives and an olive-oil-based dressing
- Dinner: Chicken fajita bowl made with chicken, peppers, onions, cilantro, avocado and salad greens
Tuesday
- Breakfast: Yogurt parfait made with plain yogurt, 1/4 cup (25 grams) of berries, cinnamon and almonds
- Lunch: Thai red curry chicken
- Dinner: Salmon cakes served with steamed broccoli and a cup of bone broth
Wednesday
- Breakfast: Turkey-and-sage breakfast sausages with a side of Brussels sprouts
- Lunch: Lemon-roasted chicken served over salad greens
- Dinner: Hamburger patty (no bun), topped with avocado and served with steamed vegetables and sauerkraut
Thursday
- Breakfast: Vegetable omelet made with eggs, shallots, spinach and tomatoes
- Lunch: Leftover turkey-and-sage breakfast sausages with a side of sautéed cabbage
- Dinner: Coconut curry chicken over quinoa and steamed vegetables
Friday
- Breakfast: Omelet made with red peppers, onions, kale and fried eggs
- Lunch: Turkey meatballs with a kale salad and millet topped with ghee
- Dinner: Wild-caught salmon seasoned with lemon and dill, plus a side of asparagus
Saturday
- Breakfast: Buckwheat breakfast muffins with chicory coffee
- Lunch: Leftover coconut curry chicken over quinoa and steamed vegetables
- Dinner: Zucchini noodles topped with chicken, raw garlic, pesto and olive oil
Sunday
- Breakfast: Smoothie made from plain kefir, a handful of berries, almond butter, coconut and cinnamon
- Lunch: Chef salad of hard boiled eggs, turkey, tomatoes, cucumbers, olives and an olive-oil-based dressing
- Dinner: Chicken fajita bowl made with chicken, peppers, onions, cilantro, avocado and salad greens
Considerations Before Starting the Candida Diet
Before starting the Candida diet, there are several things to consider:
- Start out slow: Instead of removing sugar, caffeine, and gluten from your diet all at once, focus on removing one thing at a time to ease the process.
- It’s meant to be short-term: This diet is meant to be used short-term until your symptoms have improved. It’s not meant to replace a long-term diet plan.
- Consult a healthcare provider: It’s best to work with a healthcare provider when undertaking the Candida diet to ensure adequate nutrient intake.
Potential Benefits and Downsides
Despite the lack of evidence supporting the Candida diet’s effectiveness, it has many potential benefits due to its focus on healthy foods. The diet consists of whole foods that can also be beneficial for weight loss, heart health, gut function, and reduced inflammation in your body. It also focuses on removing sugary foods, which have been linked to obesity, diabetes, heart disease, and metabolic syndrome.
One major pitfall of the Candida diet is that there is little human research into its effectiveness, and available research is controversial. Another downside is the diet’s strictness. Sugar, gluten, most fruits, starchy vegetables, some meats, nuts, seeds, alcohol, and caffeine are banned on this diet. Therefore, it requires more work to adjust to this eating style. The Candida diet may also pose difficulties if you’re on a budget or don’t enjoy cooking and meal planning. Fortunately, this diet has a limited scope. It’s intended to be followed only while you are experiencing symptoms of Candida infection.
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Candida Cleanse
Before beginning the Candida diet, advocates recommend going on a Candida cleanse. This is a short-term diet that proponents believe will alleviate stress on your digestive tract and release toxins from your body. While no studies support the benefits of a Candida cleanse, it might help get you into the mindset for the Candida diet.
There are many ways to do a cleanse, but two common ways are:
- Drinking only fluids, such as lemon water or bone broth.
- Eating mainly vegetables, such as salads and steamed vegetables, alongside a small amount of protein throughout the day.
Some people may experience negative symptoms while starting a cleanse, such as fatigue, headaches, mood swings, or changes in sleep patterns. Keep in mind that the Candida cleanse should not last more than a few days. After you complete the cleanse, you can start following the Candida diet’s food guidelines.
Duration of the Candida Diet
There is no specific timetable for the Candida diet. The diet’s proponents claim that people may experience relief in a matter of weeks, while others may require many months to see a positive effect.
Scientific Evidence and Considerations
The diet excludes gluten because of claims it may damage your intestinal lining. However, there is no evidence that gluten causes intestinal damage in people who do not have gluten intolerance (celiac disease). Very high sugar intake may worsen Candida infections in people with weakened immune systems. A high-carb diet may increase Candida counts in some people, but evidence that it increases infection risk is lacking. The diet also excludes some dairy products. In theory, lactose (milk sugar) may stimulate Candida growth by increasing acidity in your mouth, but this hasn’t been confirmed so far. Foods with artificial ingredients, high mold content, preservatives, and pesticides are also excluded. However, no evidence has linked mold, preservatives, or pesticides to an increased risk of Candida infections. Alcohol and caffeine are discouraged in order to support healthy lifestyle practices and prevent dietary cheating.
One 3-month study in 120 people with intestinal Candida overgrowth showed that dietary changes had significantly reduced the numbers of Candida yeasts in stool, compared to those who didn’t change their diet.