Candida is a type of yeast that is present in our body. Usually, it’s harmless as it is controlled by the good bacteria in our body but it can cause infections such as candidiasis. Candida overgrowth can be due to various reasons such as high alcohol intake, taking oral contraceptives, diabetes, high stress levels, etc. Some symptoms of candida overgrowth can be nausea, constipation, bloating, joint pain, anxiety, depression, etc. This can be managed by consuming different types of food items.
1.Coconut Oil
Studies suggest that lauric acid is highly effective against candida yeasts. Coconut oil is the richest dietary source of lauric acid, it has 50% lauric acid in it thus, it is recommended to use coconut oil as a mouthwash, to eliminate any candida yeast present in our mouth, however, these studies are yet to be proved on humans.
2.Garlic
Garlic has a component named allicin which is known for its antifungal properties. Allicin is a yellow-colored liquid that has an oil-like consistency and it is responsible for giving garlic its distinctive strong odour, still, studies suggest high doses of allicin for controlling candida overgrowth, so consumption of a few garlic cloves will not help in reducing the infection. A study where a woman took garlic supplements in the form of capsules for 14 days showed that garlic does not affect vaginal infections.
3.Broccoli
In a candida diet, the inclusion of non-starchy vegetables can be very helpful. Broccoli is an example of such a vegetable, and it also contains many micronutrients and gets easily digested by our body. Avoid starchy vegetables because once eaten they easily get broken down into sugars which act as food for candida yeast.
4.Artichokes
Artichoke is another example of non-starchy vegetables that help control candida overgrowth. Candida thrives on sugar and yeast hence consuming non-starchy vegetables can help starve candida, controlling its growth. Artichokes are rich in micronutrients, low in calories and offer various health benefits. Other non-starchy vegetables include kale, tomatoes, etc.
5.Healthy Fats
Consumption of healthy fats helps in reducing or controlling candida overgrowth as they help in stabilizing blood sugar levels. If other fats such as saturated and trans fats are consumed, they can cause sugar spikes which will promote candida growth. So, to reduce candida overgrowth healthy fats such as avocado, olive oil, oil from nuts and seeds should be consumed daily. These fats also help reduce inflammation caused by these bacteria.
6.Fermented Foods
Fermented foods help in reducing candida overgrowth as they contain probiotics, and these probiotics help restore the gut balance. Probiotics have good bacteria that compete with candida yeast for food and space hence, reducing its growth in the gut microbiome and helping in restoring balance in the gut. Some examples of fermented foods are Kimchi, Yogurt, etc.
7.Cinnamon
Cinnamon helps control candida overgrowth due to the presence of antifungal properties in it. Cinnamon contains a compound known as cinnamaldehyde that is found to be effective against candida yeast. By incorporating cinnamon into your diet through sprinkling it in your food or, adding it to beverages, candida overgrowth can be controlled. It also has anti-inflammatory and antioxidant properties, which help support overall gut health and strengthen the immune system.
8.Lemon
Acidic lemon, once metabolized, has an alkalizing effect on the body, as candida yeast thrives in an acidic medium, thus when food like a lemon that has an alkalizing effect on the body, is consumed it, makes the environment less favourable for candida overgrowth. Lemon is a rich source of Vitamin C which helps in improving the immune system and helps the body fight off infections. Also, the citric acid present in lemon is helpful in detoxification and maintaining a balanced gut microbiome.
9.Turmeric Powder
Turmeric has an active ingredient named curcumin which helps in reducing candida overgrowth. Curcumin has antifungal properties that fight against candida yeast. Turmeric can be incorporated into a diet by adding it to curries, smoothies, soups etc. Turmeric also has anti-inflammatory properties which help in making a less suitable environment for candida growth.
10.Gluten-free Grains
Gluten-containing grains aggravate the growth of candida, as gluten is difficult to digest for some people and hence can lead to inflammation in the gut area resulting in creating a favourable condition for candida overgrowth. So, in a candida diet incorporation of gluten-free grains such as quinoa, millet, buckwheat, etc. can be helpful as these are easily digestible in the gut.
11.Low Sugar Fruits
Low-sugar fruits are those fruits that have significantly less sugar content in them, these fruits help in reducing candida growth as they stabilize blood sugar levels. These fruits should be consumed, as they provide essential nutrients without contributing to sugar spikes. Some common low-sugar fruits are strawberries, blueberries, mulberries, green apples, avocados, lemons etc. They also have antioxidants and anti-inflammatory properties that help in the reduction of candida overgrowth.
12.Nuts Seeds
Nuts and seeds are rich in healthy fats, dietary fiber, protein and essential nutrients that help support overall health and maintain balance in the body. They are low in sugar and also contain fibre and antioxidants that help promote a healthy gut environment as they support the growth of good and beneficial bacteria. Therefore, including various nuts and seeds, such as almonds, walnuts, chia seeds, flaxseeds, pumpkin seeds, etc. in your diet can benefit your gut health in many ways.
13.Cottage Cheese
Different types of cheese such as cottage cheese, cheddar cheese and feta cheese can be included in the diet in moderation as they reduce candida overgrowth. These cheeses are lower in lactose content due to fermentation and provide protein and calcium without contributing to candida growth. These cheeses are simply digested by the body but one thing to keep in mind while consuming them is eating them in moderation.
14.Chicken
In a candida diet, one should consume fewer foods that are high in carbohydrates and sugar; therefore, including chicken in your diet can help, as it makes you feel full and satisfied. Also, chicken is an excellent source of protein, which is vital for overall health and can help manage candida overgrowth. One primary protein function is supporting the immune system and maintaining muscle mass. Also, it is a very versatile protein option because it can be prepared quickly and made in many different ways, making it easy to incorporate into a candida diet.
15.Non Caffeinated Beverages
Caffeinated beverages should be avoided to reduce candida overgrowth, as caffeine weakens the immune system and disrupts the balance of good bacteria in the gut microbiome. Caffeine causes inflammation in the body; hence, it is imperative to avoid caffeinated beverages and opt for non-caffeinated ones. Some examples of non-caffeinated beverages are herbal teas, water, chicory coffee, almond milk, coconut milk etc. These beverages are hydrating and do not have any adverse effects on the health.
16.Apple Cider Vinegar
Apple cider vinegar helps restore the balance of microorganisms by promoting the growth of good bacteria in the gut microbiome. It is also known to have antifungal properties which help manage candida overgrowth. The acetic acid present in it helps create an environment that is less favorable for the yeast to grow. Also, it may help in controlling sugar levels in the blood.
17.Black Pepper
Black Pepper has a compound named piperine in it, which has antioxidants and anti-inflammatory properties. Piperine also helps in nutrient absorption in the body, thus supporting overall health and immune function. Ensuring that the body uses the essential nutrients effectively, it helps the body fight off candida overgrowth.
18.Stevia
Stevia helps control candida overgrowth as it is a natural, non-nutritive sweetener that does not feed candida yeast or raise blood sugar levels. Sugar and artificial sweeteners can cause blood sugar spikes very quickly; thus, it is recommended to avoid them in a candida diet. Stevia avoids candida growth making it a suitable alternative for sugar in candida diets. So, to reduce candida overgrowth, stevia can be incorporated into the diet and used as a replacement for sugar in various dishes.
19.Eggs
Eggs help control candida overgrowth by providing good quality protein and essential nutrients that support overall health. The protein in eggs can give you a complete and satisfied feeling, hence reducing the cravings for sugary and oily foods, which can worsen the condition of candida overgrowth. Eggs also contain many nutrients that support liver function, metabolism, and processes that manage candida overgrowth.
20.Kefir
Kefir is a fermented food product which has many probiotic properties. These probiotic properties help in producing good bacteria in our gut which compete with candida yeast for food and space, thus assisting in reducing its proportion in the gut microbiome. Kefir also contains many essential micronutrients which are important for our body. The probiotics in it also strengthen the immune system and improve digestion.
