Are Beets Good for Candida? Separating Fact from Fungi Fuel

December 19, 2025 •

4 min read

Many diet plans for managing candida overgrowth prioritize eliminating sugar, as yeast feeds on it for fuel. This brings to light a common dietary concern: are beets good for candida, or does their natural sugar content make them problematic?

Quick Summary

Beets are generally not recommended for a strict anti-candida diet due to their sugar content, which can feed yeast overgrowth; however, fermented versions may be permitted.

Key Points

Avoid Regular Beets: Due to their high natural sugar content, raw or cooked beets are typically not recommended for a strict anti-candida diet.
Fermented is Different: Fermented beets, like kvass, are generally acceptable because the beneficial bacteria consume the sugar during the fermentation process.
Probiotics are Key: Fermented beets are a source of probiotics, which can help restore a healthy gut flora and counteract candida overgrowth.
Focus on Low-Starch Veggies: Prioritize non-starchy vegetables such as leafy greens, broccoli, and cauliflower for a candida-friendly diet.
Fiber is Not Enough: While the fiber in beets helps regulate sugar absorption, it does not eliminate the carbohydrate load that feeds yeast.
Consult a Professional: Always discuss significant dietary changes with a healthcare provider to ensure a safe and effective approach to managing candida.

The Problem with Beets and Candida: Understanding the Sugar Connection

For those following a candida-elimination diet, the primary goal is to starve the overgrowing yeast by drastically reducing sugar intake. Unfortunately, this places many otherwise healthy, nutrient-dense foods under scrutiny, including beets. Beets contain a relatively high amount of natural sugar compared to many other non-starchy vegetables, with one cup of raw beets containing over 9 grams of sugar. Since Candida albicans is a fungus that thrives on sugar for energy, consuming high-sugar vegetables can inadvertently fuel its growth. For this reason, many candida protocols specifically advise avoiding starchy vegetables like beets, carrots, and sweet potatoes during the initial elimination phase. This is not a judgment on beets' overall nutritional value but rather a strategic dietary choice aimed at controlling yeast populations within the gut. The impact is especially significant when beets are juiced, which removes the fiber and results in a rapid sugar spike in the bloodstream.

Nutritional Nuances: Beets' Health Benefits vs. Candida Concerns

While the sugar content is a valid concern, it is worth noting that beets are also packed with beneficial nutrients. They are rich in fiber, which helps regulate blood sugar absorption and promotes healthy digestion. Beets also contain betalains, unique phytonutrients with powerful antioxidant and anti-inflammatory properties. For individuals not dealing with candida, these properties make beets an excellent addition to a balanced diet, supporting gut health by feeding beneficial bacteria.

However, when the goal is to reverse an imbalance like candida overgrowth, the immediate priority shifts. The anti-inflammatory effects of betalains are not typically strong enough to counteract the fuel that beets' sugars provide to the opportunistic yeast. The fiber's blood-sugar-regulating effect is beneficial but doesn't completely eliminate the carbohydrate load that feeds candida. Consequently, the focus in an anti-candida diet remains on minimizing food sources that enable the yeast to thrive, which is why alternative, non-starchy vegetables are often recommended instead.

The Fermented Exception: A Different Approach

A critical exception to the beet-avoidance rule is when beets are fermented. Fermentation is a process that involves using beneficial bacteria to consume the sugars in food, transforming it into a probiotic-rich product. This process can be applied to beets, resulting in fermented beets or beet kvass, a tonic that is low in sugar and high in beneficial microorganisms. These probiotics help rebalance the gut microbiota, which is a key component of overcoming candida overgrowth. By introducing healthy bacteria, fermented beets support a balanced inner ecology that can help control yeast populations. It is crucial, however, to ensure the beets are properly fermented with a starter culture and without added sugars to achieve the desired effect.

Comparison: Beets (Raw/Cooked) vs. Fermented Beets for Candida


Factor	Raw/Cooked Beets	Fermented Beets
Sugar Content	High in natural sugars (approx. 9g per cup).	Low in sugar; most is consumed during fermentation.
Probiotics	None.	High in beneficial probiotic bacteria.
Effect on Candida	Can feed candida overgrowth.	Can help restore gut balance and control yeast.
Gut Health Impact	Fiber supports digestion, but high sugar is problematic for imbalance.	Beneficial for gut health due to probiotics and lower sugar.
Recommended for Candida?	Generally avoided during elimination phase.	Can be a safe and supportive option.

What to Eat Instead: Candida-Friendly Veggies

If you need to avoid regular beets during a candida cleanse, there are plenty of excellent, non-starchy alternatives that will not feed yeast overgrowth. These vegetables are low in sugar and high in nutrients, making them a cornerstone of an anti-candida diet.

Leafy greens (spinach, kale, romaine)
Cruciferous vegetables (broccoli, cauliflower)
Cucumber and celery
Garlic and onions, which possess antifungal properties
Zucchini
Asparagus

Conclusion: The Verdict on Beets and Candida

So, are beets good for candida? The short answer is that it depends on the preparation. Regular raw or cooked beets are generally best avoided on a strict anti-candida diet because their natural sugar can fuel yeast overgrowth. However, fermented beets, prepared without added sugar, are a different story. They offer a potent source of probiotics that can help restore a healthy balance in your gut microbiome, potentially assisting in the management of candida. As with any dietary change for a health condition, it is wise to consult a healthcare provider or a registered dietitian to ensure it is the right choice for your specific needs. Understanding the difference between fresh and fermented beets allows for a more nuanced approach to managing candida through diet.

For more information on dietary management of candida, consult trusted medical resources like the Healthline guide on the candida diet.

Frequently Asked Questions

Beets are considered problematic for a strict anti-candida diet because they contain a relatively high amount of natural sugar, which serves as a food source for the Candida albicans fungus and can contribute to overgrowth.

Yes, fermented beets are often acceptable on a candida diet. The fermentation process uses beneficial bacteria to consume the natural sugars, making the final product low in sugar and rich in probiotics that support gut health.

Beet kvass is a probiotic-rich tonic made by fermenting beets in a brine. It is a sugar-reduced version of beets that can introduce beneficial bacteria to the gut and may be suitable for a candida diet.

Yes, unlike the root, beet greens are a non-starchy, low-sugar vegetable and are acceptable on most candida diets. They are packed with nutrients and can be eaten in moderation.

While beets contain anti-inflammatory compounds called betalains, their potential benefits for reducing inflammation may be outweighed by the sugar content's negative effect of feeding the yeast, especially during the initial elimination phase of the diet.

Excellent low-sugar alternatives include a wide array of non-starchy vegetables such as leafy greens (spinach, kale), cruciferous vegetables (broccoli, cauliflower), cucumbers, and garlic.

You can make fermented beets at home by peeling and cutting beets, packing them into a jar, covering them with a brine solution, and allowing them to ferment at room temperature for several weeks until they reach your desired level of tanginess.