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Candida overgrowth is a condition where the yeast Candida albicans, which naturally exists in small amounts in the body, multiplies excessively and disrupts the balance of microbes in areas like the gut, mouth, skin, or genital tract. Candida is typically harmless in moderate amounts and is kept in check by beneficial bacteria and the immune system. However, when certain factors disrupt this balance, the yeast can grow out of control.
Risk factors for Candida overgrowth include:
Antibiotic use (particularly overuse)
Diet high in sugar and refined carbs
High stress
Weakened immune system
Frequent alcohol consumption
Hormonal imbalances (estrogen dominance in particular)
When Candida becomes overgrown, it can lead to a range of symptoms and health issues such as digestive issues, chronic fatigue, brain fog, skin rashes, and weakened immunity. Overall, Candida overgrowth is a sign that the body’s microbiome and immune system may be imbalanced. The good news? Dietary changes are a great first step in treating overgrowth and preventing further flareups.
The Candida Diet
By focusing on low-sugar, anti-inflammatory foods, you can help treat and prevent Candida overgrowth from home by starving the sometimes problematic yeast.
Avoid Added Sugars and Refined Carbs: These foods are known to feed Candida, so it's recommended to strictly limit sugars (like in sweets, desserts, and processed foods) and refined carbohydrates (such as white bread, pasta, and baked goods).
Eliminate or Minimize Processed Foods: Processed and packaged foods often contain additives, preservatives, and sugars that can worsen Candida overgrowth.
Limit Alcohol and Caffeine: Both alcohol and caffeine can disrupt the gut microbiome and are generally avoided to support the body’s natural detoxification process and prevent blood sugar spikes.
Focus on Non-Starchy Vegetables: Leafy greens, broccoli, cauliflower, zucchini, bell peppers, and other low-sugar vegetables are the foundation of the diet, providing fiber to support digestion and beneficial compounds for gut health.
Include Lean Proteins and Healthy Fats: Eggs, poultry, fish, and plant-based proteins (like nuts, seeds, and legumes) are emphasized along with healthy fats from sources like olive oil, coconut oil (which has antifungal properties), and avocado. These foods help balance blood sugar and provide satiety.
Incorporate Fermented Foods: Foods like sauerkraut, kimchi, and unsweetened yogurt (if tolerated) introduce beneficial probiotics that help restore gut balance. Fermented foods are added gradually as the diet progresses since some people are sensitive to them at first.
Drink Plenty of Water: Staying hydrated supports the body’s natural detoxification pathways, helping it to eliminate toxins produced by Candida.
Consider Anti-Fungal Foods and Supplements: Foods like garlic, ginger, coconut oil, oregano, and apple cider vinegar have natural anti-fungal properties and are commonly included in meals. Some people also incorporate anti-fungal supplements, like caprylic acid or berberine, under guidance.
Foods to Avoid
Sugary Foods: All forms of sugar, including table sugar, honey, maple syrup, agave, and most fruits (especially high-sugar fruits like bananas, grapes, and mango).
Refined Grains and Processed Carbohydrates: White bread, pasta, pastries, and other refined grains.
Gluten: Many people on the Candida diet avoid gluten due to its potential to irritate the gut lining and promote inflammation.
Dairy: Some people reduce dairy (other than probiotic-rich yogurt) as it can contribute to mucus production and exacerbate symptoms for some.
Alcohol and Caffeine: These beverages are limited due to their potential effects on blood sugar and the gut microbiome.
Sample Foods to Eat on the Candida Diet
Proteins: Organic poultry, grass-fed meat, eggs, wild-caught fish
Vegetables: Leafy greens, broccoli, cauliflower, asparagus, zucchini, bell peppers, cucumber
Healthy Fats: Olive oil, coconut oil, avocado, nuts, and seeds (in moderation)
Fermented Foods: Sauerkraut, kimchi, unsweetened yogurt (if dairy is tolerated)
Herbs and Spices: Garlic, ginger, oregano, rosemary
After an initial phase of eliminating these foods, you can slowly reintroduce foods as your body allows. It's important to watch for symptoms that indicate a flareup, and introducing one food at a time can help you identify dietary triggers to avoid longterm.
The Candida diet aims to improve digestion, support immune health, increase energy levels, and reduce symptoms related to Candida overgrowth, such as bloating, fatigue, and brain fog. By focusing on nutrient-dense, whole foods, it can also support weight management and reduce inflammation.
Dietary changes are a powerful tool in treating Candida overgrowth, but additional interventions may be needed. Talk to your qualified healthcare provider if you're concerned about overgrowth. Not sure where to start? Reach out to us today to set up a new patient visit with one of our amazing providers.
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