The great news is that the Foods To Eat list contains many delicious, healthy foods. There are lots of tasty sources of protein, fat, and non-starchy carbohydrate that you can use to create mouthwatering meals. And there really is no limit to how you can use herbs, spices and other flavorings to make them even more delicious.
In our Ultimate Candida Diet program, we break these foods down into YES and MAYBE lists. The YES foods are always OK to eat, whereas the MAYBE list contains foods that should be minimized or might be OK in small amounts. You can see the list of foods to avoid here. The shopping lists that come with the program contain much longer and more comprehensive lists.
Foods To Eat
This is the ‘YES list’ of foods that should be OK to eat in reasonable amounts during your Candida diet. Your diet should include lots of non-starchy vegetables, some probiotic foods, proteins like eggs or white meat, and non-glutenous grains.
|CATEGORY||FOODS TO EAT||NOTES|
|Eating non-starchy vegetables starves Candida colonies of the sugar that feeds them. You should buy your vegetables fresh and eat them raw, steamed or grilled.|
Minimize starchy vegetables such as sweet potatoes, potatoes, yams, corn, winter squash, beets, peas, parsnips, and beans, especially in the early part of your treatment. Rutabaga is an exception due to its antifungal properties.
|Fruits should generally be avoided or minimized until later in the diet, but there are some exceptions.These are all very nutritious fruits that contain very few natural sugars. When buying olives, be sure to buy the properly fermented kind, not the ones that are simply pickled in white vinegar.|
|GRAINS & PSEUDO-GRAINS||Buckwheat|
|These grains and pseudograins contain a high amount of fiber, excellent for keeping your digestive system moving and eliminating Candida toxins. Some products derived from this list are also OK - e.g. quinoa crackers, buckwheat flour. You can often find these in the gluten-free section in health food stores.|
|MEAT, FISH, & EGGS||Anchovies|
|Eat only fresh meat, and organic where possible. Processed meats (like lunch meat, bacon and spam) are loaded with dextrose, nitrates, sulfates, and sugars.|
Smoked or vacuum packed meats are also best avoided.
Wild salmon and sardines do contain ocean contaminants, but in much lower amounts than other seafood. Buy these fish fresh or packed in olive oil or water.
|The best dairy products to eat are the fermented ones like yogurt and kefir. Live probiotic cultures help your gut to repopulate with good bacteria. The live bacteria in the yogurt will crowd out the Candida yeast and restore balance to your digestive system. This is especially useful after a course of antibiotics.|
|NUTS AND SEEDS||Almonds|
|These nuts are healthy and have a low mold content. If you're still worried about mold, soak them in a diluted grapefruit seed extract solution for a few hours.|
For baking, almond flour and coconut flour are healthy options.
|HERBS, SPICES, & CONDIMENTS||Apple cider vinegar|
|Many herbs and spices have antioxidant and antifungal properties. They can also improve circulation and reduce inflammation. They're great for livening up food if you're on a Candida diet. |
Coconut aminos are a great alternative to soy sauce. And you can use apple cider vinegar to make some delicious salad dressings.
|FATS & OILS||Coconut oil (virgin)|
|Use cold pressed oils where possible. Remember that heating or boiling can destroy many of the oil's nutrients. Coconut and olive oil are particularly good options because they have antifungal properties too.|
|Stevia, erythritol, and xylitol can be used in place of sugar, but they have a much smaller effect on your blood sugar levels. You generally need only a little of these sweeteners, as they are much sweeter tasting than sugar.|
|There are many wonderful fermented foods to try, but these are the most commonly used. Making your own fermented foods at home will guarantee quality and allow you to reduce the sugar content even lower than the store-bought varieties.|
|There are lots of herbal teas that have antifungal properties.|
Chicory root is also a great prebiotic (it contains 20% Inulin), so it can help to repopulate your gut with healthy bacteria too.
The ‘Maybe’ List
These are foods that may be OK for some people during the Candida diet, but should be minimized and eaten in smaller amounts. If you are looking to complete a strict anti-Candida diet, consider excluding these from your diet completely. As you progress through the diet, you will be able to add them back.
|CATEGORY||FOODS TO EAT||NOTES|
|This is a list of the more starchy vegetables. These should be minimized or eliminated from your diet at first, but can be included in small amounts as you progress through your treatment.|
|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.|
|GRAINS & PSEUDO-GRAINS||Amaranth|
|These grains and pseudograins 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.|
|MEAT, FISH, & EGGS||Beef|
|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.|
|NUTS AND SEEDS||Nut milks|
|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.|
|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.|
|You should aim to eliminate caffeine completely, but 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.|
Are you confused about a food that’s not on these lists? Our Ultimate Candida Diet program contains much larger and more comprehensive lists of foods to eat, along with detailed information on why each food group is permitted or not.