Candida Overgrowth – Dietary Changes (Part Two)


Welcome back to Part Two of the Candida Overgrowth blog series. If you missed part one, check it out here.
Today we’re delving into the hot topic of the Anti-Candida diet where we’ll be covering dietary changes to remove your Candida overgrowth naturally.

Now, there are various ways to go about this step, but one of the most agreed upon dietary solutions is as follows.
Again, I encourage you to look into it further, do your own research and find what works for you. We’re all different and therefore we all need to find a diet that works for us as individuals.

Dietary changes including more vegetables

The Anti Candida Diet

Since candida feeds off of sugar, your first step to getting rid of the overgrowth requires removing their food source, sugar.
This is a very important dietary change and means switching to a low-carbohydrate diet. You really want to minimize carbs (especially refined) and cut out all forms of sugar.

This includes the obvious:

  • sugar (in all kinds – refined, coconut sugar, honey, molasses, maple syrup etc.)
  • candy/sweets
  • pastries
  • bread
  • pasta
  • rice
  • couscous
  • potatoes
  • breakfast cereals
  • gluten-containing grains (wheat, spelt, barley, rye etc.)
  • coffee
  • alcohol
  • most fruits
  • some nuts
  • pretty much all packaged foods.

The idea is to avoid anything that the sugar-hungry yeast in your GI tract might like to feed on.

Ok, take a deep breath.

Don’t worry, this isn’t a life sentence. One day, you will be able to bring most of these foods back in moderate amounts slowly as you’ve rebuilt your whole gut microbiome. But for now, you really want to cut it down and remove.

I’m not going to sugar coat it (excuse the pun!). It may be a little challenging when you begin, but you’ll get there. The most important thing is to stick through it, even through the rough parts.
The first few weeks of the dietary changes on the anti-candida diet may feel like going through withdrawal since you are essentially detoxing. You may feel cranky, tired, anxious, achy and moody and want to give up. But don’t. You’ll make it through the other end.

I know this can all sound very overwhelming, so I really encourage you to have a look at the book The Body Ecology Diet by Donna Gates for a thorough run-through of how to incorporate these dietary changes into your life. Otherwise, a google search will help you out further with recipes and how to reintroduce foods slowly based on your symptoms.

What can I eat?

Embarking on a restrictive diet can feel overwhelming so here are some foods you can still enjoy if you are trying an anti-candida diet:

vegetable display dietary changes

Non Starchy Vegetables:

Asparagus, broccoli, cauliflower, cucumber, garlic, kale, collard, zucchini (courgette), spinach, swiss chard, bok choy, Brussels Sprouts, cabbage, celeriac, celery, daikon radish, fennel, green beans, leeks, lettuces, okra, onion, red pepper, scallions, shallots, turnips, watercress

Ocean Vegetables:

Kombu, nori, arame, wakame, dulse

Some starchy vegetables:

Artichoke, acorn squash, red skin potatoes

cultured vegetables as dietary change

Cultured Vegetables:

Homemade or store-bought NON pasteurized sauerkraut is fantastic. See my previous blog post here on making your own sauerkraut.
Also making cultured vegetables at home such as kimchi, lacto-fermented cauliflower, lacto-fermented carrot and ginger, lacto-fermented gherkins etc. are all fantastic to rebuild your gut flora and health.

pomegranate dietary change


Limited to lemons, limes and berries.
In addition, cranberries, pomegranates and black currants are also allowed.
Pomegranates have been found to be absolutely magnificent when it comes to any pathogenic overgrowth. This herb simultaneously lowers things like bacteria and candida, whilst up-regulating good bacteria at the same time. Therefore pomegranates and their tincture should definitely go into the protocol for anyone who has any sot of fungal overgrowth.

A little later in you can add stewed apples with cinnamon and kiwi fruits.

Pseudo grains:

Millet, quinoa, amaranth and buckwheat.

anti candida diet healthy fats

Healthy fats:

Avocado, nuts and seeds that are low in mould (think almonds, hazelnuts, sunflower seeds, pumpkin, hemp, chia and flax), olive oil, and coconut oil.

Coconut oil, in particular, has quite the reputation for fighting candida thanks to it being a rich source of caprylic acid, a potent antifungal.

Ghee is also a great fat to add. Although dairy, the process of turning butter into ghee takes out the lactose (milk sugar) and is therefore ideal for the anti-candida diet.

High-quality animal proteins:

Meat, seafood, fish, poultry, and eggs.

candida diet herbs and spices

Herbs and spices:

Try to include herbs and spices like cinnamon, ginger, black pepper, clove, cardamom, turmeric, curry powder, mustard powder, cayenne, fenugreek, parsley, coriander, chives, basil, garlic powder, dill, rosemary, thyme, sage, tarragon, Italian and Mexican seasons.

Sugar alternatives:

Stevia, xylitol (though over time, you’ll find the natural sweetness of foods and spices such as cinnamon to be satisfying).

candida diet cultured


Unless it’s fermented, it’s not allowed (for now). The only exception is milk kefir (due to the lactose being fermented) and yoghurt if you can make your own or make sure it’s alive.
If you’re sensitive to milk, coconut milk kefir is also a fantastic option. My personal favourite for combating candida overgrowth.

Vegetables in shopping basket

How Long Do I Need to Stay on This Diet?

Generally, people need to stick to this restricted diet for anywhere from 3-12 months, depending on how bad the overgrowth is and how long the symptoms are sticking around for.

It’s important to know that this isn’t a one-week cleanse and you’re fixed. It’s a lifestyle and diet change to bring your health back to where it should be, and that can take time.  

You may, however, find that it’s been 3-4 months since you started this cleanse and you feel symptom-free. Perhaps you want to try adding some more foods in that aren’t on this restrictive list. Well the good news is if you’re not experiencing any symptoms, you can.

I don’t mean cake and cookies though, sorry. Foods that feed yeast to that degree are a long way off.

A systemic yeast infection can return quickly, so start by adding in some wholesome, healthy foods, one at a time.

This could be adding in some beetroot or sweet potato. Rice or rice noodles might be next, or maybe beans. Just remember, as we’ve mentioned in previous blog posts, the best way to consume grains and legumes in a way to digest them effectively, is to soak them beforehand.
You can even add some kefir to the soaking water to help it out further.

The general rule is one new food a week and see whether it affects you. Skin rashes, headaches, digestive troubles etc.  If you rush in and add it all back in, you’ll end up where you started.

vegetables on chopping board

Should I Try The Anti-Candida Diet?

In itself, the anti-candida diet can be an overall healthy diet due to the exclusion of added sugars, processed foods, and alcohol.
Instead, the focus is on clean wholesome ingredients, including vegetables, nuts, seeds, good quality fats and proteins.
However, if foods are not properly balanced or planned, long term, you could find that you’re not getting enough essential nutrients and fibre. Especially for vegans and veggies, this diet can be quite restrictive longterm. It may be worth adding in a 100% hemp protein powder for added protein.

In conclusion:

Due to the exclusion of many foods, this diet shouldn’t be taken lightly.
It is best to do this under the supervision of a naturopath, nutritionist, dietitian and/or doctor.
If you have an eating disorder, are underweight or suffer from malabsorption conditions, do not try this diet without consent from your doctor.

Since this is a very strict diet, it’s not suitable for everyone. This is simply a guideline of dietary changes for those who are interested in finding out more about the most common approach to fighting candida through diet.
You can also try looking into the Ayurvedic approach, Chinese medicine approach, or any other suggested by a health care practitioner.

You can also try just adding more of the good stuff and naturally, you’ll find that over time you don’t go hunting so much for the candida antagonists.

Continue reading the blog series here:

My additional blogs in this series cover a variety of ways natural ways to remove Candida overgrowth and get yourself back in balance, however, I highly recommend you work alongside a qualified health practitioner, especially if your symptoms are severe.

Emily Nöth

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*Please note that while we are knowledgeable about our products and nutrition, this blog should never be a substitute for medical advice and attention.

Please remember that you should always obtain the all-clear from your doctor before starting any new supplement plan or diet if you’re on any medication.