Candida overgrowth can cause the conditions mentioned (thrush, vaginal yeast infection), but some experts, like Miller, recognize candida overgrowth (or imbalance of yeast in the body) as the source of a number of health symptoms that can be overcome with dietary changes.
Risk Factors for a Candida Infection
In terms of candida overgrowth in general, antibiotic use is by far one of the most common causes, says Miller. “Antibiotics are sterilizing to the microbiome,” or the collection of bacteria and other microbes in the gut, she says. Along with killing off “bad” bacteria, the good go too, and that can throw off the balance of yeast in your body as well. Another limitation is that the completed research has been largely done in vitro (test tube), which can’t replace human studies. The way organisms behave in a test tube is not necessarily the same as how they behave in the human body.
The diet emphasizes lean protein, healthy fats, and leafy and cruciferous vegetables. Not only is this diet designed to weaken yeast overgrowth, it may also help regulate blood sugar, because it limits foods that spike blood sugar in the body. “That’s the environment yeast thrives in,” says Miller. The diet is not radical, and it’s safe for most people, except for pregnant and breastfeeding moms, says Miller. In general, experts advise people with a history of disordered eating to avoid restrictive diets as well. “Also, if you have diabetes and are on an oral hypoglycemic drug or using insulin, you will likely need to reduce medication when shifting to a low-carbohydrate diet,” she says. Talk to your healthcare provider. One thing you may notice is that you may feel worse before you feel better: nausea, headaches, flu-like symptoms, and fatigue may appear within the first two weeks of the cleanse. It will not last for the entirety of the six-week cleanse. “I see it as a positive. It’s a sign that the body is eradicating or removing something that was causing dysfunction,” says Miller. Keep in mind that what may actually be happening is a phenomenon called the “keto flu,” which can occur as the body switches from a state of burning carbohydrates for fuel to burning fat. “When we reach a state of ketosis, we often experience a few weeks of keto flu symptoms, like foggy head, heachaches, and fatigue. Limiting carbs on a low-sugar candida diet has the potential to trigger ketosis and the associated symptoms,” says Sharp. It’s also important to note that there isn’t much scientific evidence that cleansing the body in general is necessary or helpful.
Wild fishGrass-fed beefPasture-raised poultry, including chickenEggsCruciferous vegetables (broccoli, cauliflower, cabbage, Brussels sprouts)Leafy greens (kale, dandelion, lettuces)Nonstarchy vegetables (asparagus, zucchini, onions, shallots)Spices (turmeric, cumin)GingerLemonSome kinds of fruit, including tomatoes and berries like strawberries, raspberries, and blueberries (limited)Nuts, including walnuts, almonds, and macadamia nutsSeeds (chia seeds, flaxseed, hemp seeds)Herbs (cilantro, basil, oregano)AvocadoOlive oil and olivesCoconut oilBone brothDark chocolateWaterRooibos, green tea
Flour-based foods (pizza, bread, bagels)Sweetened foods (ice cream, candy)Vinegar, including apple cider vinegar, which may be reintroduced around week fourMushroomsDairyAlcohol, particularly beer, Champagne, and hard ciders, which are fermented or made with yeastFermented foods (yogurt, kefir, kimchi, kombucha, sauerkraut, which may be reintroduced around week four)
Lunch Shredded turkey breast on a bed of greens with a lemon olive oil vinaigrette Dinner Salmon, roasted cauliflower, and zucchini
Day 2
Breakfast Frittata with asparagus and cherry tomatoes topped with avocado Lunch Creamy chicken salad (made with avocado) wrapped in collard greens Dinner Steak and veggie kebabs
Day 3
Breakfast Chia pudding topped with berries and sunflower seeds Lunch Kale salad massaged with olive oil, topped with olives, sliced almonds, and roasted veggies Dinner Meatballs over zucchini noodles with pasta sauce
Day 4
Breakfast Anti-candida-approved pancakes with berries Lunch Piece of veggie frittata, spinach salad with avocado on the side Dinner Chicken satay and crudités dipped in spicy almond-butter sauce
Day 5
Breakfast Smoothie made with nondairy milk, berries, nut butter, and coconut oil Lunch Tuna Niçoise salad Dinner Roasted skin-on chicken, sautéed peppers, onions, and eggplant
Day 6
Breakfast Egg scramble with veggies Lunch Chicken soup with salad made of dark leafy greens on the side Dinner Zucchini boats stuffed with ground turkey and topped with tomato sauce
Day 7
Breakfast Avocado omelet with salsa Lunch Turkey patties with a side of sautéed broccoli and cherry tomatoes Dinner Baked cod with green beans and carrots
Instant Pot Bone Broth, Elana’s PantryWhole Roasted Cauliflower With Indian Spice, Healing GourmetKeto, Candida-Friendly Gut-Healing Paleo Pancakes, Christina Rice WellnessAsparagus Salad With Tomato and Basil, Elana’s PantryCandida-Friendly Smoothie, Fork and BeansCrockpot Curry Chicken, Paleo HacksThe Candida Diet Safe Shamrock Shake, Oh the Things We’ll MakeEasy Cauliflower Turmeric Burgers, Paleo HacksGreen Eggs, Elana’s PantryAlmond-Crusted Chicken Fingers, The Candida Diet
Books About the Candida Diet
Also consider these websites and books for more recipes and info on the candida diet.
The Candida DietThe Candida Cure: The 90-Day Program to Balance Your Gut, Beat Candida, and Restore Vibrant Health, by Ann BorochThe 30-Day Candida Cleanse: The Complete Diet Program to Beat Candida and Restore Total Health, by Rockridge PressLiving Candida-Free: 100 Recipes and a Three-Stage Program to Restore Your Health and Vitality, by Ricki Heller and Andrea Nakayama
Berberine
This is intended to support liver detoxification, and also works as an antifungal and antibacterial. It’s even better if it contains anti-inflammatory herbs, like Oregon grape root and skullcap. Take it twice daily with breakfast and dinner.
Caprylic Acid
Activated Charcoal
“This is great for acute uses — like vomiting or diarrhea from a food bug — but never take it for more than five to seven days at a time, because it can throw off your electrolyte balance,” says Miller. In general, if you’re shopping around, Miller suggests finding pharmaceutical-grade supplements that are tested for potency and purity in order to ensure high quality. Again, keep in mind that more research is needed on whether essential oils really get rid of extra yeast in the body. Still, some experts are concerned. “A variety of people with symptoms [blamed on candida] will feel better on this type of low-carb diet, but I’m not convinced it’s because of candida,” says Tamara Duker Freuman, RD, CDCES, the author of The Bloated Belly Whisperer, who is based in New York City. The issue, says Freuman, is the large scope of health problems that are blamed on candida. “I’ve seen it associated with everything under the sun. It’s unlikely that one condition is responsible for all those things. It’s too convenient and attractive to have a single explanation for everything that ails you,” she says. Where it veers into dangerous territory is if you have another medical condition that needs to be diagnosed but you are consumed with following a candida diet. If you think it’s candida when it’s something like small intestinal bacterial overgrowth (SIBO) — then an important diagnosis may be missed. SIBO, says Freuman, may be secondary to a medical condition like celiac disease or an autoimmune condition, and it’s critical that these are addressed.
