Vegan Candida Diet: What To Eat And Avoid

Candida is a type of yeast that lives in the mouth, gut, and vagina. While small amounts of candida are normal, an overgrowth can lead to candidiasis, a condition where candida spreads outside its usual bodily parameters and enters the bloodstream. A candida diet is a low-sugar, anti-inflammatory diet that aims to promote good gut health and eliminate the sugars that feed candida overgrowth. A vegan candida diet can be challenging as it involves cutting out fruits, some vegetables, legumes, mushrooms, nuts, sugars, and yeast. However, there are plenty of vegan-friendly food options that can help manage candida overgrowth. These include non-starchy vegetables, gluten-free grains, nuts, seeds, plant-based milk, seaweed, herbal teas, and water. Additionally, it is important to incorporate vegan antifungal and probiotic foods, such as coconut oil, olive oil, and kimchi, to support gut health and fight candida.

Characteristics of a Vegan Candida Diet

Foods to avoid on the Candida diet

The candida diet is a strict diet meant to alleviate the symptoms of candida infections by reducing levels of candida fungi in the body. Candida is a yeast that naturally exists in the human body but can lead to infection if it spreads outside its usual parameters and enters the bloodstream.

• High-sugar fruits: Bananas, dates, raisins, grapes, mango, canned and dried fruits, and fruit juices.
• Starchy vegetables: Potatoes, carrots, corn, peas, beans, chickpeas, and soy.
• Glutinous grains: Wheat, rye, barley, spelt, oats (except oat bran and gluten-free oats), corn, and white rice.
• Dairy with high lactose content: Milk and processed cheese.
• Sugars and artificial sweeteners: White sugar, sucrose, aspartame, agave, cane sugar, corn syrup, honey, maple syrup, molasses, and table sugar.
• Nuts and seeds: Cashews, peanuts, pistachios, and those with high mould content.
• Processed meats and toxic fish: Deli meats, farm-raised fish, shellfish, swordfish, and tuna.
• Condiments: Ketchup, soy sauce, white vinegar, BBQ sauce, horseradish, and mayonnaise. Check labels for added sugars or artificial ingredients.
• Refined/processed fats and oils: Canola oil, soybean oil, sunflower oil, margarine, and fake butter spreads.
• Alcoholic or sugary drinks: Beer, cider, liquors, spirits, wine, soda, fruit juices, and energy drinks.
• Caffeinated drinks: Tea and coffee (optional).

It is important to note that the effectiveness of the candida diet in treating candida infections is not supported by scientific evidence.

Foods to eat on the Candida diet

The Candida diet can be challenging, especially for vegans, as it involves cutting out sugars and foods that contain yeast. However, it is still possible to eat a wide variety of delicious and nutritious foods while following this diet. Here is a list of foods that are suitable for those on the Candida diet:

Non-Starchy Vegetables

Asparagus, avocado, broccoli, Brussels sprouts, cabbage, cauliflower, celery, cucumber, eggplant, green beans, raw garlic, kale, lettuce, olives, onions, rutabaga, spinach, summer squashes, Swiss chard, tomatoes, turnips, and zucchini.

Leafy Greens

Kale, spinach, lettuce, sprouts, and bok choy.

Gluten-Free Grains

Millet, buckwheat, quinoa, brown rice, gluten-free oats, and oat bran.

Nuts and Seeds

Almonds, coconut meat and milk, flax seeds, chia seeds, sunflower seeds, hazelnuts, pecans, pumpkin seeds, walnuts, hemp seeds, and poppy seeds.

Legumes

Non-GMO and unsweetened soy products (milk, tofu, and tempeh) without any unwanted additives.

Yogurts and Plant-Based Milks

Unsweetened, non-GMO soy, coconut, hazelnuts, almonds, quinoa, and millet.

Seaweed

Nori, kelp, wakame, dulse, and sea lettuce.

Herbs and Spices

Apple cider vinegar (organic), basil, black pepper, cardamom, cayenne pepper, cinnamon, cloves, cumin, dill, garlic, ginger, lemon and lime juice, oregano, paprika, parsley, rosemary, sea salt, thyme, and turmeric.

Beverages

Water, chicory root coffee, and herbal teas.

Sweeteners

Stevia and xylitol. However, it is important to go easy on these and not consume too much.

Low-Glycemic Fruits and Berries

Blueberries, blackberries, cranberries, raspberries, strawberries, and rhubarb. These should be eaten separately on an empty stomach and away from fatty foods.

Other Legumes

Unshelled lentils, mung beans, black beans, peas, and chickpeas. It is recommended to soak and cook these yourself, rather than using canned versions, as they tend to have a higher glycemic load. Sprouting these legumes before cooking can also decrease carbohydrate content and increase protein and soluble fibre content.

Glutinous Foods

Small amounts of whole grains containing gluten, such as rye, wheat, spelt, barley, and kamut, are generally tolerated by most people.

The importance of exercise

Exercise is a crucial component of the vegan candida diet and plays a vital role in combating candida overgrowth. While dietary changes form the foundation of this approach, incorporating regular physical activity amplifies its effectiveness and accelerates the journey to recovery. Here's why exercise is essential:

Detoxification and Immune System Boost:

Regular exercise stimulates your body's natural detoxification processes. It enhances circulation and promotes the elimination of toxins, including those generated by candida overgrowth. Additionally, physical activity strengthens your immune system, which is crucial for fighting off candida and preventing future infections.

Stress Relief and Improved Mental Clarity:

Exercise is a powerful tool for stress relief. It helps reduce stress levels, which is essential for managing candida overgrowth. Stress can negatively impact your microflora and gut health, so finding healthy outlets like exercise is beneficial. Additionally, exercise improves mental clarity and can help balance your mood, addressing the confusion and mood swings associated with candida.

Blood Sugar Balance:

Candida thrives on sugar, and exercise plays a crucial role in regulating blood sugar levels. Physical activity helps improve insulin sensitivity, allowing your body to utilise sugar more efficiently. By keeping blood sugar levels stable, you create an unfavourable environment for candida and improve your overall health.

Digestion and Gut Health:

Exercise promotes healthy digestion, which is vital for restoring gut balance and improving overall gut health. It stimulates your digestive system, improving the efficiency of nutrient absorption and waste elimination. This, in turn, supports the restoration of a healthy balance of microflora in your gut.

Complementing Dietary Changes:

The vegan candida diet can be challenging, especially with the restrictions on certain food groups. Exercise complements these dietary changes by providing an additional mechanism to manage candida overgrowth. It offers a two-pronged approach to tackling the issue, improving your chances of success and a speedier recovery.

Overall Health and Wellbeing:

Exercise has numerous benefits for your overall health and wellbeing. It improves cardiovascular health, increases energy levels, enhances mood, and reduces the risk of various chronic diseases. By incorporating exercise into your routine, you're not only addressing candida overgrowth but also investing in your long-term health.

While the type and intensity of exercises may vary depending on individual capabilities and preferences, it's essential to maintain consistency. Aim for a combination of light to moderate exercises, such as yoga, pilates, walking, or swimming, performed regularly throughout the week. Remember to consult your healthcare provider before starting any new exercise routine, especially if you have underlying health conditions.

Taking supplements

Supplements are an important part of the candida diet, helping to kill candida and restore a healthy balance of gut flora. It is recommended to begin taking antifungals at least a week after starting the diet to avoid severe candida die-off symptoms. Natural antifungals include aloe vera, cinnamon, cloves, coconut oil, garlic, onions, seaweed, ginger, olive oil, olives, lemon and lime juice, pumpkin seeds, rutabaga, cayenne pepper, grapefruit seed extract, olive leaf extract, oregano oil, and turmeric.

Probiotics are also important to maintain a healthy balance of gut flora and support the immune system. Look for supplements containing Lactobacillus Acidophilus and Bifidobacteria Bifidum. Probiotic foods include non-GMO soy or coconut yoghurt, and fermented foods such as sauerkraut and kimchi, but these must be raw and not pasteurised. Prebiotic foods help the good bacteria to survive and grow. An example is chicory root, which contains an excellent prebiotic called inulin.

The best all-in-one clinically studied antifungal, antibacterial and anti-parasite supplement is Canxida Remove. CanXida Restore is a unique candida yeast-cleansing formulation containing 7 enzymes and 6 probiotic strains. Canxida Rebuild contains 32 different vitamins, minerals, special nutrients, and 9 herbal medicines. C-3K Plus is a vitamin C powder with bioflavonoids. Mycozil is an anti-fungal formula containing potent herbs and enzymes. Paratrex is an anti-parasite formula containing a blend of herbs and other all-natural ingredients. Balance One is a probiotic supplement with 12 strains and 15 billion CFUs per tablet. Veganzyme is a digestive enzyme supplement.

Reintroducing foods

Some foods that can be reintroduced include legumes, such as peas, carrots, and peanuts, as well as starchy vegetables like potatoes, sweet potatoes, and winter squashes. However, these foods should be added back into your diet slowly and in limited quantities. For example, you might start with 30g of peas per day.

It is also important to monitor your body's response to these reintroduced foods. If you do not see improvement or experience a worsening of symptoms, it is recommended to cut out these foods completely for at least 2-3 weeks, or possibly a few months.

Remember, even after you feel better, it is important to stick to a healthy, wholesome lifestyle and avoid returning to the dietary habits that may have contributed to candida overgrowth in the first place.

Frequently asked questions