Healing Candida: Plant-Based Diet's Power

Candida is a genus of yeasts that normally live inside the body and on the skin. While it is usually harmless, an overgrowth of this fungus can lead to infection. The candida diet is a strict diet meant to alleviate the symptoms of candida infections. It involves eliminating gluten, sugar, alcohol, and certain dairy products. However, there is a lack of scientific evidence supporting the effectiveness of the candida diet in reducing yeast infections.

Characteristics of a Plant-Based Candida Diet

Lean proteins, healthy fats, and non-starchy vegetables

Lean Proteins

Lean proteins are an essential part of a balanced plant-based diet. They provide essential amino acids that the body needs to function properly. Here are some plant-based sources of lean protein:

• Tofu, tempeh, and edamame: Soy products are among the richest sources of protein, with firm tofu containing about 10 g of protein per 1/2 cup, edamame beans containing 8.5 g per 1/2 cup, and tempeh containing about 15 g per 1/2 cup.
• Lentils: Red or green lentils are a great source of protein and fiber, containing 8.84 g of protein per 1/2 cup.
• Chickpeas: Cooked chickpeas are high in protein, with around 7.25 g per 1/2 cup. They can be added to various dishes, such as stews, curries, or roasted with spices.
• Peanuts and peanut butter: Peanuts contain around 20.5 g of protein per 1/2 cup, while peanut butter contains 3.6 g per tablespoon. They are also a good source of healthy fats and may improve heart health.
• Almonds: Almonds offer 16.5 g of protein per 1/2 cup and are a good source of vitamin E.
• Spirulina: This blue or green algae contain around 8 g of protein per 2 tablespoons. It is also rich in nutrients such as iron, B vitamins, and manganese.
• Quinoa: Quinoa is a grain with a high protein content of 8 g per cooked cup. It is also a complete protein, containing all nine essential amino acids.
• Mycoprotein: Mycoprotein products, often used as meat substitutes, contain around 13 g of protein per 1/2 cup serving. However, they may contain egg white, so check the labels if following a vegan diet.
• Seeds: Chia seeds, hemp seeds, and flaxseeds are complete protein sources, providing all the essential amino acids. They can be easily added to smoothies, used as egg substitutes in baking, or sprinkled on yogurt or salads.

Healthy Fats

Healthy fats, particularly unsaturated fats, are an important part of a balanced diet. They help lower cholesterol levels and provide essential nutrients such as omega fatty acids. Here are some plant-based sources of healthy fats:

• Nuts: Most nuts contain predominantly monounsaturated fats, which are considered heart-healthy. Examples include almonds, peanuts, hazelnuts, brazil nuts, macadamia nuts, and cashew nuts.
• Nut butters: Peanut butter, for example, is high in unsaturated fats and contains all the essential amino acids. Other nut butters like almond butter are also good options.
• Seeds: Chia seeds, flaxseeds, and hemp seeds are high in unsaturated fats and protein. They can be easily incorporated into smoothies, oats, or baked goods.
• Avocados: Avocados are rich in monounsaturated fats, which can help reduce "bad" LDL cholesterol and increase "good" HDL cholesterol. They are also a good source of potassium, folate, and fiber.
• Olive oil: Extra-virgin olive oil is a staple of the Mediterranean diet and is known for its heart-healthy benefits. It is high in monounsaturated fats and can be used for dressings, drizzling, or cooking.
• Cacao powder: Cacao powder, a by-product of roasting cacao beans, is high in monounsaturated fats and has antioxidant properties that may help fight inflammation in the body.
• Tahini: Tahini is made from pressed sesame seeds and is a component of hummus. It is composed of predominantly unsaturated fats and is also high in calcium.

Non-Starchy Vegetables

Non-starchy vegetables are an important source of nutrients and fiber while being low in calories. They are recommended as part of the candida diet due to their low sugar and starch content. Here are some examples:

• Asparagus
• Brussels sprouts
• Cabbage
• Broccoli
• Kale
• Celery
• Cucumber
• Eggplant
• Onion
• Spinach
• Zucchini
• Tomatoes
• Rutabaga

These non-starchy vegetables can be eaten raw or steamed, and they provide a variety of vitamins, minerals, and antioxidants that are beneficial for overall health.

Gluten-free grains

• Millet
• Quinoa
• Oat bran
• Buckwheat
• Teff
• Brown rice

However, it's important to note that even gluten-free grains contain fairly large amounts of net carbs, so they should only be eaten in small amounts as part of a balanced anti-candida diet plan.

Low-sugar fruits

The candida diet is a strict diet that aims to alleviate the symptoms of candida infections by reducing inflammation and incorporating wholesome foods. It is recommended to start the candida diet with a cleanse, which can be done by only drinking fluids or by eating mainly vegetables alongside a small amount of protein.

• Avocados
• Olives
• Starfruit
• Berries
• Lemons
• Limes

These fruits contain less than 6 grams of sugar per 100-gram serving. It is important to note that the effectiveness of the candida diet is not supported by scientific evidence.

Low-mold nuts and seeds

Nuts and seeds are a great source of protein and healthy fats, and can be enjoyed as part of a candida diet. However, some nuts and seeds are higher in mold than others and should be avoided.

Nuts and Seeds to Enjoy

Almonds, sunflower seeds, coconut, and flaxseed are all low-mold options that can be safely incorporated into your diet. Nut and seed butters are also fine to consume, as long as they are natural and unsweetened. Tahini, for example, is a type of sesame seed butter.

Nuts and Seeds to Avoid

Peanuts, cashews, pecans, pistachios, walnuts, and brazil nuts are all high in mold and should be avoided. Peanut allergies are also very common, providing another reason to steer clear of peanuts.

Preparation Tips

To improve digestibility, try soaking your raw nuts and seeds in room-temperature filtered water for 6-8 hours, then rinsing and draining before consuming.

Fermented foods

• Fermenting sugar with yeast to produce sugar alcohols
• Using lactic acid-based bacteria (e.g. lactobacillus) to act on dairy products or vegetables, which aids in their preservation and increases their good probiotic content.

When produced this way, these foods will give you virtually no beneficial bacteria. Instead, the added sugars and preservatives like sodium benzoate place stress on your digestive system and the rest of your body.

True fermented foods typically contain substantial amounts of lactic acid-producing probiotic bacteria. These bacteria thrive during the fermentation process and give the fermented food its characteristic flavour.

If you are dealing with a Candida infestation, it is recommended to pace yourself and start with small servings of one or two fermented foods per day.

• Kombucha (be careful with this, as the sugar content can be too high in some cases)
• Unpasteurized fermented vegetables and dairy
• Fermented foods with no sugar added
• Organic ingredients
• Fermented foods with no added alcohol

Consume your fermented foods along with fatty and protein-rich foods. Fatty and protein-rich foods tend to inhibit the natural production of beneficial lactobacillus bacteria in the gut. To offset this, it makes sense to eat a small portion of fermented foods at the same time.

Frequently asked questions