Quick Answers
If you have a fungal infection, you should avoid foods that are high in sugar, refined carbs, and alcohol. These foods can feed the fungus and make the infection worse. Some specific foods to avoid include bread, pasta, candy, baked goods, soda, fruit juice, beer, wine, and liquor.
What is Fungal Infection?
A fungal infection occurs when a type of fungus called candida grows out of control in the body. Candida is a yeast that normally lives in small amounts in places like the mouth, skin, gut, and vagina. It is considered a commensal organism, meaning it can live in the body without causing harm. However, if candida growth becomes excessive, it can cause a fungal infection known as candidiasis. The most common types of candidiasis are:
- Oral thrush – characterized by white lesions in the mouth
- Vaginal yeast infection – characterized by vaginal itching, burning, and discharge
- Skin yeast infection – such as athlete’s foot, jock itch, and ringworm
- GI tract candidiasis – can cause diarrhea, bloating, and abdominal pain
Candida overgrowth may be caused by factors like antibiotics, corticosteroids, diabetes, weakened immune system, hormonal changes, and high-sugar diet. Symptoms can include itching, rash, soreness, discharge, and digestive issues.
How Diet Impacts Fungal Growth
Diet plays a major role in controlling fungal overgrowth. Candida feeds on sugar and refined carbohydrates, so consuming a diet high in these foods can promote fungal spread. Alcohol can also nurture candida growth. On the other hand, a low-sugar anti-inflammatory diet can help starve candida and reduce infection.
Foods That Feed Candida
Here are some of the top foods to avoid on an anti-candida diet:
- Sugar – Table sugar, brown sugar, honey, maple syrup, agave, and other sweeteners.
- Refined carbohydrates – White flour, white rice, pasta, cereals, baked goods, soda, fruit juice.
- Alcohol – Beer, wine, liquor, and mixed drinks.
- Dairy – Milk, cheese, cream, butter, yogurt.
- Starchy vegetables – Potatoes, sweet potatoes, yams, beets.
- High-sugar fruits – Bananas, grapes, mangos, cherries, pineapple.
These foods provide sugars and carbs that candida can efficiently metabolize into substances it needs to grow and spread. Consuming them in excess can exacerbate fungal overgrowth.
Foods That Inhibit Candida
Here are some of the top anti-candida foods to focus on:
- Non-starchy vegetables – Leafy greens, broccoli, cauliflower, Brussels sprouts, cabbage, onions, garlic, asparagus.
- High-fiber fruits – Avocados, tomatoes, olives, berries, kiwis, plums, pomegranates.
- Protein foods – Eggs, poultry, red meat, fatty fish, bone broth, nuts, seeds.
- Healthy fats – Coconut oil, olive oil, avocado oil, ghee, nut butters.
- Herbs and spices – Oregano, cinnamon, turmeric, ginger, parsley, cumin.
These foods are low in sugar while providing antioxidants and nutrients that can help fight candida. Focusing on them in your diet can starve candida of the fuel it needs to proliferate.
Foods to Avoid on Anti-Candida Diet
Here is more detail on some of the top foods to limit or avoid if you are trying to treat a fungal overgrowth:
Sugar and Artificial Sweeteners
Table sugar, brown sugar, raw sugar, honey, maple syrup, agave, and other sweeteners should be avoided. Artificial sweeteners like aspartame, sucralose, and saccharin should also be avoided since they can alter gut flora.
Grains and Starches
Bread, pasta, rice, corn, oats, breakfast cereals, baked goods, crackers, and other refined grains and starches feed candida. Opt for gluten-free grains like buckwheat, millet, or quinoa in moderation.
Fruit and Fruit Juice
High-sugar fruits like bananas, mangos, cherries, grapes, kiwis, pineapple, and canned fruits should be minimized. Also avoid fruit juice. Some lower sugar fruits like berries and green apples can be eaten in moderation.
Starchy Vegetables
Potatoes, sweet potatoes, yams, taro, parsnips, pumpkin, squash, carrots, beets, and other starchy vegetables are higher in carbs so they should be limited when treating candida.
Alcohol
All forms of alcohol should be avoided including beer, wine, champagne, liquor, mixed drinks, and cider. Alcohol is metabolized into acetaldehyde and sugars which can directly fuel candida growth.
Dairy Products
Milk, cheese, cream, butter, yogurt, sour cream, whey protein, and other dairy items (besides ghee and probiotic yogurt) should be avoided since the lactose and proteins can stimulate immune reactions. Non-dairy milk like almond milk, coconut milk, and cashew milk are better options.
Vinegar and Fermented Foods
Although vinegars and fermented foods like soy sauce and pickled vegetables are considered healthy in moderation, those with candida overgrowth may want to avoid them until their symptoms resolve. The yeast and fungi present in them can exacerbate fungal infections.
Peanuts and Pistachios
Although they are nuts, peanuts and pistachios tend to be higher in mold content which can worsen fungal infections. It is best to avoid them if you have a candida overgrowth.
Mushrooms
Like fermented foods, edible mushrooms are fungi. It is best to avoid mushrooms including button, shiitake, portobello, and reishi mushrooms while on an anti-candida diet.
Anti-Candida Diet: Foods to Eat
While there are many foods to avoid, there are also many nutritious anti-candida foods you can eat. These foods do not feed candida but provide your body with essential nutrients:
Non-Starchy Vegetables
This includes broccoli, cauliflower, Brussels sprouts, cabbage, kale, spinach, lettuce, cucumber, zucchini, onions, garlic, asparagus, green beans, celery, artichokes, and other low-sugar veggies. These provide antioxidants and fiber without excessive carbs.
Clean Protein Foods
Grass-fed beef, organic chicken, wild-caught fish, eggs, bone broth, turkey, lamb, nuts, seeds. These give you a nutrient-dense source of protein without inflammatory compounds.
Healthy Fats
Olive oil, coconut oil, avocado oil, flaxseed oil, ghee, nuts, seeds, avocados. Healthy fats help nourish the skin, gut, and brain without feeding candida.
Low-Sugar Fruits
Lemons, limes, tomatoes, avocados, olives, blackberries, raspberries, blueberries, strawberries, plums, watermelon, grapefruit, kiwi, cranberries. These fruits are lower in sugar and higher in nutrients like vitamin C.
Herbs, Spices and Condiments
Sea salt, black pepper, oregano, rosemary, thyme, cinnamon, ginger, basil, parsley, cilantro, apple cider vinegar, mustard, lemon juice, lime juice, vegetable broth. Use these to add flavor to foods without feeding candida.
Beverages
Water (still or sparkling), unsweetened tea, herbal tea, green tea, black coffee. Stay hydrated with non-sugary, caffeine-free beverages.
Sample Anti-Candida Diet Meal Plan
Here is a sample one-day anti-candida diet meal plan:
Breakfast
- Scrambled eggs with tomatoes, onions, spinach
- Turkey bacon or breakfast sausage
- Herbal tea
Lunch
- Kale chicken salad with olive oil and lemon dressing
- Handful of mixed nuts and seeds
- Sparkling water with lemon
Dinner
- Grass-fed steak with roasted asparagus
- Baked butternut squash with ghee and cinnamon
- Berry chia seed pudding for dessert
- Herbal tea
Snacks
- Hardboiled eggs
- Fresh veggies and guacamole
- Nut butter on celery sticks
- Small green salad with tuna or chicken
Supplements to Support the Anti-Candida Diet
Certain supplements can also help treat candida overgrowth when combined with a low-sugar diet. Some of the top anti-candida supplements include:
Probiotics
Taking a high-quality probiotic supplement can help repopulate your gut with healthy bacteria to crowd out overgrown candida. Look for broad spectrum probiotic formulas with species like Lactobacillus and Bifidobacterium.
Caprylic Acid
This is a natural fatty acid derived from coconut oil that has anti-fungal properties. Caprylic acid supplements create an unfavorable environment for candida.
Oregano Oil
Oregano oil contains antimicrobial compounds like carvacrol that can inhibit candida growth. Look for enteric-coated oregano oil capsules to prevent stomach upset.
Garlic
Garlic has sulfur-containing compounds like allicin that give it anti-fungal properties. Taking an aged garlic supplement can enhance the immune response against candida.
Berberine
This bitter compound has been shown in studies to inhibit candida biofilm formation and reduce adhesion of candida yeast cells, preventing overgrowth.
Grapefruit Seed Extract
Grapefruit seed extract creates an intestinal environment that discourages fungal growth. It can help prevent candida from attaching to surfaces and spreading.
Other Tips to Beat Candida
In addition to diet, there are other ways you can help treat a candida overgrowth:
- Take anti-fungal medications like fluconazole as prescribed by your doctor.
- Consider natural anti-fungal supplements like oil of oregano, olive leaf extract, or berberine.
- Avoid refined carbohydrates and added sugars.
- Limit fruit intake to 1-2 servings per day, avoiding high-sugar fruits.
- Reduce alcohol, dairy, starchy vegetables, peanuts, pistachios, and mushrooms.
- Focus on non-starchy vegetables, clean proteins, healthy fats, herbs, and spices.
- Drink plenty of filtered water, herbal tea, or bone broth.
- Take a probiotic supplement to restore gut flora.
- Get enough rest, exercise regularly, and manage stress levels.
Conclusion
Controlling candida overgrowth requires eliminating the foods that feed the fungus and promoting the foods that help inhibit its growth. By avoiding sugar, refined carbs, alcohol, dairy, starchy vegetables, fruit juices, vinegar, mushrooms, peanuts, and pistachios you can starve candida of what fuels it. At the same time, non-starchy vegetables, clean proteins, healthy fats, herbs, and low-sugar fruits provide essential nutrients without exacerbating fungal growth. This anti-candida diet, along with probiotic and anti-fungal supplements and healthy lifestyle habits, can help restore balance to your body and digestive system.