Antifungal Foods: Best Natural Antifungals For Candida
Key takeaways
- Kitchen-friendly antifungal foods—like rutabaga, seaweed/algae, oregano, garlic, coconut oil, ginger, turmeric, apple cider vinegar, cruciferous vegetables, and green tea—can help discourage Candida as part of a broader plan.
- Work them into everyday meals: roast crucifers and rutabaga, dress salads with EVOO + ACV, cook with garlic/oregano/ginger/turmeric, sip green tea, and add pumpkin seeds for minerals and healthy fats.
- For best results, pair these foods with a low-sugar, anti-inflammatory plan; see the Anti-Candida Diet, our Natural Antifungals guide, and Probiotics overview.
- Introduce stronger items gradually (e.g., rutabaga, garlic, oregano) and rotate herbs/spices; reduce if you notice die-off symptoms.
- Many readers follow a structured 90-day plan with targeted support; see the Balance ONE Candida Kit.
If you’re dealing with Candida overgrowth, changing what you eat can help tilt the balance in your favor. Below you’ll find a practical list of antifungal foods—some familiar, some a little unusual—that can support a broader plan of diet, probiotics, and targeted antifungals. You’ll also find easy ways to use each food and links to Candida-safe recipes from our site.
1) Rutabaga (Swede)
Rutabaga belongs to the Brassica family and is rich in glucosinolates, which your body converts to isothiocyanates. Several isothiocyanates (including allyl- and ethyl-isothiocyanate) show antifungal activity against Candida albicans and can interfere with biofilm and hyphal formation (the filamentous form associated with virulence) (source), (source), (source), (source).
How to use it: Treat rutabaga like a potato with a peppery kick. Roast cubes with olive oil, mash with garlic, spiralize into “noodles,” or pan-fry into crispy latkes. It’s a satisfying, low-sugar starch to anchor meals on the Candida diet.
Recipes including rutabaga:
2) Algae & Seaweed
Seaweeds deliver minerals and unique polyphenols called phlorotannins. Extracts from brown seaweeds have shown antifungal effects against yeasts (including C. albicans) and can disrupt virulence factors (source), (source), (source). Think of seaweed as a nutrient-dense, savory accent rather than a main course.
How to use it: Toss soaked wakame into salads, sprinkle furikake on cauliflower rice, or float a strip of kombu in soups and stews (remove before serving). If you’re sensitive to iodine, use small amounts and consult your practitioner.
Recipes including seaweed:
3) Oregano
Oregano’s phenols—carvacrol and thymol—have potent antifungal and anti-biofilm actions against Candida species and can work synergistically with conventional drugs (source), (source), (source). For supplement guidance, see our overview of oregano leaf extract and our antifungals guide.
How to use it: Use dried oregano in rubs, vinaigrettes, and tomato-free salsas; use fresh oregano in marinades and slow cooks. Pair with garlic and lemon for a one-pan roast.
Recipes including oregano:
4) Garlic
Garlic contains allicin and related sulfur compounds that damage fungal membranes and inhibit Candida biofilms and hyphae (source), (source). It’s one of the most studied culinary antifungals and a classic part of Candida-friendly cooking—see our guide to using garlic for Candida.
How to use it: Crush or mince and rest 10 minutes before cooking to maximize allicin formation. Add at the end of cooking to keep flavor and potency.
Recipes including garlic:
5) Coconut Oil
Coconut oil contains medium-chain fatty acids (caprylic, capric, and lauric acid). Their derivatives, like monolaurin, have demonstrated anti-Candida activity and can disrupt biofilms in vitro (source), (source). Learn more in our guide to coconut oil for Candida and the ultimate guide to coconut products.
How to use it: Use for sautéing, roasting, “bulletproof” herbal teas, or dairy-free baking.
Recipes including coconut oil:
6) Olive Oil (Extra-Virgin)
Extra-virgin olive oil (EVOO) supplies phenolics (oleuropein, hydroxytyrosol) with antimicrobial potential. Olive-derived phenolics have shown inhibitory effects against Candida in vitro and can disrupt biofilms; ozonated EVOO has also demonstrated anti-Candida activity (source), (source), (source). While olive leaf is more concentrated, using EVOO daily still adds polyphenol support.
How to use it: Use EVOO for low-to-medium heat cooking and generously as a finishing oil and in dressings.
Recipes including olive oil:
7) Onion
Onions are rich in quercetin and other flavonoids with antimicrobial properties. Quercetin has demonstrated antifungal and anti-biofilm effects against Candida in lab studies (source), and onion extracts have shown anti-Candida potential in vitro (source).
How to use it: Build meals around a base of onion and garlic—soups, skillets, and sautés. Red, yellow, and white onions are all useful.
Recipes including onion:
8) Ginger
Gingerols and shogaols in ginger can inhibit Candida growth and biofilms and may enhance the activity of standard antifungals in preclinical models (source), (source), (source).
How to use it: Grate fresh ginger into dressings, stir-fries, and marinades; simmer slices to make a simple tea.
Recipes including ginger:
9) Turmeric
Curcumin (turmeric’s key polyphenol) shows anti-Candida effects, including inhibition of biofilms and hyphal transition, and can act synergistically with azoles in preclinical studies (source), (source), (source). See our primer: Turmeric: A Natural Antifungal.
How to use it: Add to soups, curries, slaws, and egg dishes. Combine with black pepper to enhance absorption.
Recipes including turmeric:
10) Apple Cider Vinegar
In vitro, ACV shows antimicrobial activity including inhibition of Candida growth; acetic acid is one of the active components (source), (source), (source). While clinical data are limited, small culinary amounts can be useful in dressings and marinades for flavor and acidity.
How to use it: Choose raw, unfiltered ACV. Dilute well for drinks or use in salad dressings.
Recipes including apple cider vinegar:
11) Cabbage & Other Crucifers
Like rutabaga, crucifers supply glucosinolates that form isothiocyanates. Compounds such as sulforaphane have shown anti-Candida activity and can reduce hyphae and biofilm formation in preclinical work (source), (source). Cabbage is a budget-friendly staple to add daily fiber without sugar spikes.
How to use it: Shred into slaws, braise with olive oil and lemon, roast cauliflower, or make simple cabbage rolls.
Recipes including cabbage & crucifers:
12) Pumpkin Seeds
Pumpkin seeds deliver minerals (especially zinc) and bioactives with antimicrobial potential; pumpkin seed extracts and oils have demonstrated antifungal/antimicrobial effects in lab models (source), (source). They’re easy to add for crunch, protein, and healthy fats.
How to use it: Toast and sprinkle over salads or soups, blend into seed butter, or bake into biscuits.
Recipes including pumpkin seeds:
13) Cinnamon
Cinnamon contains cinnamaldehyde, which has shown antifungal and anti-biofilm effects against Candida in vitro, and may complement standard therapies in experimental settings (source), (source), (source).
How to use it: Add to chia puddings, seasoning blends for roasted veg, or warm smoothies.
Recipes including cinnamon:
14) Lemons & Limes
Key citrus constituents (like limonene) show antifungal and antivirulence activity against Candida in preclinical models (source), (source). Beyond potential antifungal effects, citrus brightens food without sugar—perfect for the Candida diet.
How to use it: Use zest and juice in dressings, marinades, and at the table to finish dishes.
Recipes including lemon & lime:
15) Green Tea
Green tea catechins, especially EGCG, can inhibit Candida growth and biofilms and show synergy with azoles in vitro (source), (source), (source). If you tolerate a little caffeine, green tea can be a smart beverage choice on this diet.
How to use it: Brew 2–3 minutes to avoid bitterness. Matcha is a convenient option. See our coffee & tea alternatives and drinks recipes.
How to put this list to work
Build your meals around low-sugar vegetables and quality protein; then layer 2–3 of these antifungal foods into each plate. For example:
- Lunch: Cabbage masala with lemon-garlic chicken and a simple arugula salad with EVOO + ACV.
- Dinner: Toasted coconut-lime salmon with mashed cauliflower and a side of seaweed-buckwheat soba salad.
- Daily: Swap sugary drinks for green tea; add pumpkin seeds for crunch; finish dishes with fresh oregano and a squeeze of lemon.
The Bottom Line
Antifungal foods aren’t a magic bullet, but they can make your plan more effective—and more delicious. Combine them with a balanced, low-sugar diet, a quality probiotic, and (if needed) a gentle, broad-spectrum antifungal. For a step-by-step plan, start with our Candida Cleanse and Anti-Candida Diet Rules.
Helpful resources on our site: Natural Antifungals Guide, Foods To Eat On The Candida Diet, Oregano Leaf Extract, Turmeric, Coconut Oil.
Products we recommend
- Balance One CandAssist – a gentle, multi-herb antifungal.
- Balance One Probiotic – time-release probiotic to restore balance.
- Balance One Liver Support – supports detox pathways during a cleanse.
FAQs
Can I use apple cider vinegar on the Candida diet?
Yes—most people do fine with small amounts of diluted, raw ACV in dressings and marinades. If you’re sensitive to vinegars or have reflux, start with 1–2 teaspoons in a salad dressing and assess. See the Apple Cider Vinegar section above.
How much rutabaga is OK when I’m starting?
Begin with about ½ cup cooked rutabaga per serving, 2–3 times per week, and increase as tolerated. If you notice stronger die-off symptoms, reduce the portion and increase non-starchy veggies. See Rutabaga and our Candida Cleanse for pacing ideas.
Are seaweeds safe if I have thyroid concerns?
Seaweeds can be iodine-rich. If you have a thyroid condition or take thyroid medication, use small amounts of nori/wakame and check with your practitioner. See Seaweed & Algae.
Can I drink green tea if I’m sensitive to caffeine?
Try decaf green tea or have regular green tea earlier in the day (brew lightly for 2–3 minutes). The L-theanine may make it gentler than coffee for some people. See Green Tea and our guide to Alternatives To Coffee & Tea.
How should I rotate antifungal foods and herbs?
Use variety: alternate oregano, cinnamon, turmeric, ginger, garlic, and citrus across the week. Rotating flavors helps you cover multiple antifungal mechanisms and keeps meals interesting. See our Natural Antifungals Guide.
Do I need supplements, or can I rely on food alone?
Food is foundational. Many people also add a time-release probiotic and a gentle, broad-spectrum antifungal as part of a structured plan, especially at the beginning. Learn more in Probiotics and the Natural Antifungals Guide, and see the Candida Cleanse for how to combine them with diet.
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- LIVER ONE to process and remove the toxins created by Candida.
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Plus... the CANDIDA DIET RECIPE BOOK with 50+ low-sugar recipes
Hi Lisa; I’ve been following the Candida diet for several years. I’ve also been receiving your emails and always read them, your recipes, many times making a simple version, always good. I ate rutabagas one time, years ago remembering of not being very flavorful. I also bypass mushrooms, but will start eating them again. Used to like them sautéed in a hot pan, without a small amount of butter & salt which I added afterwards. Will try that dish again sometime. They were not the variety you mention.
Very impressed with info. Think I may have a return of candida after 20 years. I more or less eat like this anyway, so it is strange. Can you tell me if oats are ok. Also have I missed section on pulses? Any comment? Think lentils split peas, beans , etc are a no. Always take daily probiotic, but your explanation is incredible, will try Balance 1. I live in italy, very healthy 80 year old.
Thanks Bernice
Thanks
very good info !!!
Iodine is effective as well on skin/nail fungal infections