How many carbs should I eat on the candida diet?

December 10, 2025 •

4 min read

According to research published in Microbial Ecology in Health and Disease, certain carbohydrates like glucose and sucrose can promote Candida growth, leading proponents of the candida diet to advocate for carb restriction. Understanding how many carbs should I eat on the candida diet is a critical first step to following this specialized eating plan and rebalancing your gut microbiome.

Quick Summary

The candida diet restricts carbohydrate intake to starve yeast overgrowth and promote gut health, with varying daily limits often between 60–75 grams. Emphasis is placed on fibrous, non-starchy vegetables and low-sugar fruits, while eliminating refined grains, starches, and sugars.

Key Points

Carb Reduction: The candida diet is a carb-restricted plan aimed at starving yeast overgrowth by limiting sugar intake.
Daily Target: During the initial phase, a carb intake of less than 60–75 grams per day is often recommended, depending on the specific protocol.
Smart Carbs: Focus on non-starchy vegetables and low-sugar fruits like berries and lemons for fiber and nutrients.
Carbs to Avoid: High-sugar fruits, refined grains, added sugars, and most starchy vegetables should be eliminated or heavily restricted initially.
Fiber is Key: High-fiber, non-starchy vegetables are vital for feeding beneficial gut bacteria and supporting bowel regularity.
Phased Reintroduction: Healthy, complex carbs can be slowly and carefully reintroduced after the initial phase, monitoring for symptom return.

Candida and Carbohydrate Intake: The Guiding Principle

The candida diet operates on the core principle of minimizing the food sources that pathogenic yeast, particularly Candida albicans, needs to thrive: namely, sugar. Because all carbohydrates break down into sugar in the body, the diet restricts carb intake overall, though not completely. The goal is not zero carbs, which can be unsustainable and may even cause the body to burn ketones that Candida can potentially use for fuel. Instead, the focus is on a low-sugar, moderate-carb approach that emphasizes nutrient-dense, high-fiber sources.

General Carbohydrate Targets

During the initial, more restrictive phase of the candida diet, carbohydrate limits can vary depending on the specific protocol. Some sources suggest a target of less than 60 grams of total carbohydrates per day for approximately six weeks. Others may recommend a slightly higher allowance of around 75 grams daily. A balanced distribution, such as 10–15 grams of carbs per meal and 5–8 grams per snack, may also be advised to maintain stable blood sugar levels. It's crucial to work with a healthcare provider or a registered dietitian to determine a personalized and safe target, especially if you have underlying conditions like diabetes.

The Importance of Fiber and Non-Starchy Vegetables

While restricting carbs, it's vital to ensure you are getting enough fiber. Fiber-rich vegetables are a cornerstone of the candida diet for several reasons:

Promotes Healthy Digestion: Fiber adds bulk to stools, which helps sweep out waste, toxins, and potential yeast byproducts from the digestive tract. This is particularly important during the 'die-off' phase, when the body flushes out toxins.
Feeds Good Bacteria: Certain types of fiber act as prebiotics, nourishing the beneficial bacteria in your gut. A thriving population of healthy microbes helps crowd out opportunistic yeast like Candida.
Supports Stable Blood Sugar: The fiber in non-starchy vegetables helps slow the absorption of any carbohydrates, preventing the blood sugar spikes that Candida thrives on.

Focus on filling your plate with ample servings of non-starchy vegetables such as leafy greens, broccoli, cauliflower, cucumber, and asparagus.

Phased Approach to Carbohydrate Reintroduction

The candida diet is a temporary intervention, and safely reintroducing carbohydrates is an important step toward long-term gut health. A phased approach is recommended to avoid triggering a new overgrowth. After the initial restrictive phase, begin by adding back small portions of healthier carbohydrate options, one at a time.

Low-Sugar Fruits: Reintroduce small, controlled servings of low-sugar fruits like berries and green apples. Monitor your body for any symptom flare-ups.
Complex Carbs: Slowly add modest portions of complex, gluten-free carbohydrates like quinoa, millet, buckwheat, and lentils. Since these are digested more slowly than refined carbs, they have a gentler effect on blood sugar.
Monitor Your Response: Throughout this process, pay close attention to your body. If symptoms reappear, you may need to scale back or adjust your intake. Many people find they cannot tolerate certain foods that were previously staples.

Carbohydrate Sources: Acceptable vs. Avoidable


Carbohydrate Source	Acceptable (In Moderation)	Avoid During Initial Phase
Vegetables	Broccoli, cauliflower, kale, spinach, Brussels sprouts, asparagus, cucumbers, garlic, onion	Starchy vegetables like potatoes, corn, sweet potatoes, beets, parsnips, and peas
Fruits	Low-sugar fruits like lemons, limes, avocado, and berries	High-sugar fruits like bananas, dates, grapes, and mangoes
Grains	Gluten-free pseudo-grains like quinoa, millet, and buckwheat (especially during reintroduction)	Gluten-containing grains (wheat, rye, barley) and refined flour products
Sugars & Sweeteners	Stevia, monk fruit extract, erythritol (natural, non-caloric options)	All added sugars (cane sugar, corn syrup, honey, maple syrup), artificial sweeteners
Legumes	Limited servings of beans or lentils (especially in the reintroduction phase)	Large portions of most legumes during the initial phase

Sample Low-Carb Candida Meal Plan

To put these principles into practice, here is a simple one-day meal plan focusing on balanced, approved carbohydrate sources:

Breakfast: Scrambled eggs cooked with spinach and garlic in coconut oil. Top with a slice of avocado for healthy fat.
Lunch: A large salad with mixed leafy greens, cucumber, and leftover roasted chicken. Dress with a simple mixture of olive oil and lemon juice.
Snack: A handful of almonds or sunflower seeds.
Dinner: Baked salmon with a side of steamed broccoli and asparagus.

The Controversy and What to Consider

While the candida diet is widely promoted in naturopathic circles, it is important to acknowledge that there is limited clinical research proving its effectiveness as a definitive treatment for systemic candidiasis. However, many people who follow the diet report a reduction in symptoms, which may be attributed to removing processed foods and high-sugar items, as well as increasing fiber intake. Before beginning such a restrictive diet, it's always best to consult a qualified healthcare professional, particularly if you have a chronic illness. They can help ensure you meet your nutritional needs and develop a plan that is right for you. A balanced approach that doesn't completely eliminate an entire food group is key for safe and sustainable dietary changes. For more information on the principles of the anti-candida diet, you can refer to the resource available on The Candida Diet website.

Conclusion

The candida diet involves a significant reduction in carbohydrate intake, particularly simple sugars and refined grains, to help manage yeast overgrowth. While specific daily carb targets can vary (often around 60–75 grams during the initial phase), the core strategy is to prioritize nutrient-dense, high-fiber, non-starchy vegetables and low-sugar fruits. A structured reintroduction of healthier complex carbs allows for a sustainable transition. Though its clinical effectiveness is debated, many find that the diet's emphasis on whole foods and reduction of inflammatory triggers helps improve gut health. Always consult a healthcare professional before starting any restrictive dietary regimen.

Frequently Asked Questions

While recommendations vary, many candida diet protocols suggest limiting total carbohydrate intake to less than 60 grams per day during the initial, restrictive phase. Some sources might recommend a slightly higher amount, around 75 grams.

Carbohydrates, especially simple sugars, are believed to fuel the growth of Candida yeast in the body. By restricting carb intake, the diet aims to starve the yeast and help restore a healthy balance to the gut microbiome.

The diet emphasizes non-starchy vegetables like leafy greens, broccoli, cauliflower, and asparagus. Low-sugar fruits such as lemons, limes, and berries can be consumed in moderation, especially after the initial phase.

High-sugar fruits like bananas, grapes, and mangoes are generally avoided. However, low-sugar fruits such as berries and green apples are often allowed in controlled, small portions, particularly during later phases of the diet.

Gluten-containing grains (wheat, barley, rye) are usually eliminated. Some protocols may allow gluten-free, complex pseudo-grains like quinoa, millet, or buckwheat in limited amounts, often during the reintroduction phase.

Fiber from non-starchy vegetables is crucial because it promotes healthy digestion, supports the growth of beneficial gut bacteria, and helps stabilize blood sugar levels. This creates an environment less favorable for Candida overgrowth.

Reintroduce healthy, complex carbs and low-sugar fruits slowly and one at a time, watching for any returning symptoms. A phased approach allows you to identify your body's tolerance to different food groups.

No, the candida diet is a carb-restricted diet, not a zero-carb diet. Complete elimination of carbs can be difficult to sustain and may lead to other issues. The focus is on replacing refined carbs with nutrient-dense, fiber-rich sources.