Anti-Fungal Diet: Fighting Candida with a Healthy Gut

Candida diet is akin to the Paleo diet, the difference is that the Candida diet is a restricted version where you eat high-quality fish, meat, and eggs.

Anti-fungal diet

An anti-fungal diet is a menu plan or regimen designed to fight infectious fungi such as candida in the gut or intestine. A healthy gut ensures that the number of fungi in your intestine is checked before they overwhelm your intestine’s flora and fauna. An antifungal diet makes sure candida does not grow in an overwhelming number that causes several diseases. Here’s how to fight candida:

What Are Candida and Candida overgrowth?

Candida albicans is a fungus akin to yeast that leaves in your gut. Normally it can help in digesting and absorbing nutrients but if any reason it grows out of the normal count, candidiasis can cause symptoms. Some symptoms include brain fog, diarrhea, gas, bloating, daily fatigue. 

It is caused by too much consumption of yeast, chronic stress, taking alcohol, processed foods, and sugary

The Anti-Fungal Diet

Some alternative and function doctors believe that candida causes many health issues such as a leaky gut when their numbers grow out of the normal number. One of the nutrients that candida gets is a sugar that is easily obtained from sugar and carbohydrates. Candida diet is akin to the Paleo diet, the difference is that the Candida diet is a restricted version where you eat high-quality fish, meat, and eggs.

You may eat non-starchy vegetables such as artichokes, onions, leafy greens, herbs, spices, and low-sugar fruits. Some foods with anti-fungal properties like coconut oil, garlic, cinnamon, and ginger will also constitute a part of your diet.

What Are The Specific Foods to Include In Anti-fungal Diet?


  • Garlic
  • Clove
  • Chamomile
  • Pink trumpet tree
  • Goldenseal

Mixed foods that are allowed

  • Avocados
  • Green apples
  • Berries
  • Lemons
  • Limes

What Are The Foods To Avoid?

Foods high in gluten

Before, avoiding gluten is something to avoid when you have celiac disease. But now it is increasingly believed that eating gluten can cause inflammation, worsen candida symptoms, affect intestinal permeability, and increase candida symptoms. If you are on the candida diet, avoid taking gluten foods. Foods high in gluten include:

Some grains

  • Graham flour
  • Spelt
  • Wheat germ
  • Wheat
  • Farina
  • Semolina
  • Barley
  • Couscous
  • Kamut Matzo
  • Rye
  • Bulgur

Some condiments and other foods

BeerNon-certified Gluten-free oats and bran
Commercial Broths and bullionProcessed chocolate milk
Egg substituteRoasted nuts
Fried vegetablesSausage
GravySoy and teriyaki sauces
Hot dogsSyrup
Ice creamTempura
Malt vinegarVodka

Foods that are high in inflammatory omega-6 fatty acids can exacerbate gut inflammation if not balanced with foods high in omega 3-s. Such food includes refined vegetable oils. Foods to avoid in this category include:

  • Soybean and sunflower oil
  • Canola oil
  • Margarine
  • Vegetable oil

Foods high in sugar

Sugar is a food source for candida Albicans and eating foods rich in sugar can help them grow and colonize your gut. Candida can build biofilms that serves them with protection against your immune system. Such biofilm is made with 32% glucose.

  • Agave
  • High fructose syrup
  • Honey
  • Molasses
  • High sugar foods such as bananas, mango, raisins, dates, and grapes

Foods that are processed

Processed foods such as meat are often loaded with sugars, dextrose, sulfates, and nitrates. These can inflame your gut, imbalance the gut biome, and increase candida. Also included are condiments laden with sugars such as ketchup, sauces, barbecue sauces, sweetened pineapple sauce, and dressing served with store-bought burgers and hotdogs.

Some dairy products

Some dairy products such as ice cream are laden with sugars that can provide food for the candida. These include ice cream, chocolate milk, sweetened yogurt, and candies. Dairy substitutes that are Ok with the candida diet are ghee and low lactose butter.


Alcohol brings no nutrients and weakens the insulin effectiveness. Further, alcohol can weaken your immune system, affect your mood, add stress to your adrenal glands, destabilize blood sugar, and overload your liver – conditions that can make your gut biome an ideal place for the candida Albicans to grow.

What Constitutes A Candida Diet?

A candida diet includes the following:

  • Lots of leafy vegetables and less starchy ones. 
  • Includes small portions of protein daily
  • Fluids such as bone broth and lemon water.
  • Sugar substitutes: erythritol, xylitol, and stevia
  • High-quality protein: eggs, turkey, chicken, and sardines.
  • Herbs: garlic, black pepper, oregano, paprika, thyme, dill, salt, ginger, and cinnamon. 
  • Low mold nuts and seeds: coconut, sunflower seeds, flaxseed, macadamia, almonds, hazelnut, brazil nut, pine nuts.
  • Some dairy products: plain yogurt, ghee, organic kefir, and butter. 
  • Probiotics: Dairy products with good bacteria can help fight yeast, prevent biofilm production, and the microbial balance in your gut.

A Sample Antifungal Plan

Day 1

  • Breakfast: Avocado, scrambled eggs, and tomatoes
  • Lunch: Broccoli, olive oil dressing, salad greens, cabbage, and avocado slices.
  • Dinner: chicken breast, steamed vegetables, and a stir-fry of quinoa.

Day 2

  • Breakfast: Chicory coffee, buckwheat muffins
  • Lunch: Millet with ghee, chicken meatballs, and kale salad
  • Dinner: steamed vegetables, chicken curry with coconut and quinoa

Day 3

  • Breakfast: Cinnamon, plain yogurt, and almonds
  • Lunch: Curried turkey
  • Dinner: bone broth, steamed broccoli, and salmon cakes

Day 4

  • Breakfast: Raspberry smoothie
  • Lunch: Chicken salad with mixed leafy vegetables and nuts and olive oil dressing
  • Dinner: Grilled salmon, garlic cloves, and asparagus with avocado oil.

Day 5

  • Breakfast: almond milk, chia seeds, egg omelet
  • Lunch: Chicken breast and grilled with mustard, lettuce, and leafy greens.
  • Dinner: Beans, roasted broccoli.


Candida diet may bring benefits such as healthy gut function, weight loss, and decreased inflammation. It also removes high sugar foods associated with diabetes and obesity.


The downsides of this diet are that you may need to get accustomed to the dietary changes that mean – no alcohol, coffee, muffins, and sugar. Second, there are limited studies or still, the diet is yet to be proven as an effective one in combatting candida.

The Bottom Line

Candida diet might bring the benefits of weight loss and the reduction of foods associated with diabetes. Currently, the diet is still under further studies and more clinical trials are needed to prove its absolute efficacy. If you need to follow this diet, make a plan, write down your budget, and ensure that you can stick to it. Seek professional advice before switching from a normal to an anti-fungal diet.

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