What can you eat on a Candida diet? Your complete food guide

December 2, 2025 •

3 min read

According to one source, the fungus Candida is the body's most common fungus and is usually harmless. However, an overgrowth can lead to infections and other issues. This guide provides a complete overview of what you can eat on a Candida diet to support a healthy gut microbiome.

Quick Summary

An anti-Candida diet removes all flour, yeast, and sugar, replacing them with specific vegetables, proteins, and healthy fats. This approach helps starve the fungus and promotes a healthier gut environment. It emphasizes whole, unprocessed foods and probiotic-rich options for optimal gut balance.

Key Points

Starve the Yeast: The primary principle of the Candida diet is to eliminate sugars and refined carbohydrates that feed the yeast overgrowth.
Prioritize Whole Foods: Focus on a diet rich in non-starchy vegetables, lean proteins, and healthy fats to provide nutrients without inflammation.
Embrace Probiotics: Incorporate fermented foods like unsweetened yogurt and sauerkraut to restore a healthy balance of gut bacteria.
Limit Sugar Intake: This includes not just table sugar and honey, but also high-sugar fruits and processed foods containing hidden sweeteners.
Stay Hydrated: Drink plenty of filtered water and non-caffeinated herbal teas, and avoid sugary and alcoholic beverages.
Consult a Professional: While generally safe, this restrictive diet should be followed under the supervision of a healthcare provider or nutritionist.

The Candida diet is a low-sugar, anti-inflammatory dietary approach aimed at restoring gut balance by inhibiting Candida overgrowth. The principles are straightforward: remove the fuel source (sugar) that feeds the fungus and replace it with whole, unprocessed foods that support a healthy gut microbiome. While not a cure for systemic yeast infections, many proponents find it a helpful tool for managing symptoms and promoting overall wellness.

Approved Foods on the Candida Diet

Non-Starchy Vegetables

These vegetables provide essential vitamins, minerals, and fiber without a high carbohydrate load that could feed yeast.

Broccoli
Cauliflower
Spinach and kale
Asparagus
Onions and garlic (natural antifungal properties)
Zucchini and cucumber
Brussels sprouts

High-Quality Proteins

Lean and organic proteins are encouraged to provide a steady energy source without the sugars found in processed meats.

Lean Meats: Chicken, turkey, and grass-fed beef
Eggs: Free-range eggs
Fish: Wild-caught fish like salmon, herring, and sardines, which are lower in mercury than larger species
Tofu: For vegetarians, high-quality, non-GMO tofu is an option

Healthy Fats and Oils

Healthy fats help support satiety and provide necessary nutrients, especially when carbohydrate intake is low.

Oils: Extra virgin olive oil, coconut oil, flax oil, and sesame oil
Avocado: Excellent source of healthy monounsaturated fats
Nuts and Seeds: Almonds, flaxseeds, and sunflower seeds are good choices, avoiding higher-mold options like peanuts and pistachios

Low-Sugar Fruits

Limited portions of low-sugar fruits can be incorporated, but higher-sugar fruits should be avoided to limit fructose intake.

Berries: Blueberries, raspberries, and strawberries in moderation
Citrus: Lemon and lime
Avocado: Classified as a fruit, it's a great low-sugar option

Gluten-Free Grains and Fermented Foods

These provide fiber and can help repopulate the gut with beneficial bacteria.

Grains: Quinoa, millet, buckwheat, and oat bran
Fermented Foods: Unsweetened probiotic yogurt, kefir (ensure no added sugar), sauerkraut, and kimchi

Foods to Strictly Avoid

This category includes foods that feed the Candida fungus and contribute to inflammation.

Sugars and Sugar Substitutes: All forms, including cane sugar, honey, maple syrup, high-fructose corn syrup, agave, and artificial sweeteners like aspartame.
Glutenous Grains: Wheat, barley, rye, and spelt.
High-Sugar Fruits: Bananas, dates, raisins, grapes, and mangoes.
Processed Foods: Packaged snacks, frozen meals, deli meats, and sugary condiments.
Refined Vegetable Oils: Canola, soybean, and sunflower oil, along with margarine.
Alcohol and Caffeine: These can disrupt gut balance and negatively affect the immune system.

Candida Diet vs. Standard Diet: A Comparison


Aspect	Candida Diet	Standard Western Diet
Sugar	Avoids all added and high natural sugars.	High intake of added sugars and sweeteners.
Grains	Focuses on gluten-free options like quinoa, millet.	Relies heavily on glutenous grains like wheat and pasta.
Fats	Emphasizes healthy fats from avocado, olive oil, coconut oil.	Frequent use of pro-inflammatory refined vegetable oils.
Processed Foods	Strictly limits or eliminates all processed foods.	High consumption of processed and packaged foods.
Probiotics	Encourages fermented foods like kefir and sauerkraut.	Often lacks sufficient probiotic intake from food sources.
Focus	Reducing inflammation and balancing gut flora.	Convenience, often overlooking gut health.

Sample Meal Ideas

Breakfast: Scrambled eggs with sautéed spinach and a side of sliced avocado.
Lunch: Baked or grilled chicken with a large salad made with leafy greens, cucumber, and a lemon-olive oil dressing.
Dinner: Wild-caught salmon with steamed broccoli and a small serving of quinoa.
Snack: A handful of almonds or sunflower seeds.

Conclusion

By focusing on whole, unprocessed, low-sugar foods, the Candida diet can be a tool for supporting gut health and managing related symptoms. The primary goal is to starve the yeast and promote a healthy bacterial balance through nutrient-dense foods. Implementing these changes systematically and under supervision can be effective. As with any significant dietary change, it is important to consult a healthcare professional to ensure it is the right approach for your specific needs, especially if you have an underlying medical condition. For a detailed look at foods to avoid, you can review resources like the definitive guide on The Candida Diet website. The Candida Diet

Frequently Asked Questions

You can eat low-sugar fruits in moderation, such as berries, lemons, and limes. High-sugar fruits like bananas, grapes, and mangoes should be avoided.

Lean, high-quality proteins are recommended, including free-range chicken and turkey, wild-caught fish like salmon, and eggs.

Non-starchy vegetables are encouraged, including leafy greens, broccoli, cauliflower, asparagus, and onions. Starchy vegetables like potatoes and corn should be avoided.

Yes, but only gluten-free grains such as quinoa, millet, buckwheat, and oat bran are recommended. Glutenous grains like wheat and rye should be avoided.

Caffeinated coffee and black tea are generally discouraged due to their potential impact on gut inflammation. Herbal teas and chicory coffee are suitable alternatives.

Some dairy is allowed, such as unsweetened probiotic yogurt, kefir, ghee, and plain butter. High-lactose and sugary dairy products like milk and ice cream are typically excluded.

The diet is typically followed for a period of weeks or months, and it is advised to reintroduce foods gradually. Always consult a healthcare professional for a plan tailored to your needs.