Dealing with candida overgrowth can feel overwhelming, especially when you’re trying to figure out what’s okay to eat and what’s not. The candida diet is designed to reduce inflammation, eliminate sugar (candida’s favorite food), and get your gut health back on track.
So let’s make it super simple and go over the foods you can enjoy and the ones to steer clear of — in a very chill, friendly way.
Table of Contents
What Is the Candida Diet?
The candida diet is a low-sugar, anti-inflammatory diet that focuses on gut-friendly foods to help get candida under control. Candida is a type of yeast that naturally lives in your body, but too much of it can cause all sorts of issues — fatigue, bloating, brain fog, skin problems, and more.
The idea is to starve the candida (by cutting off its sugar supply) and support your gut with foods that help good bacteria thrive.
Foods You Can Eat on the Candida Diet
Non-Starchy Vegetables
These are your besties. They’re low in sugar and high in fiber to help flush out toxins.
- Broccoli
- Cauliflower
- Zucchini
- Spinach
- Kale
- Asparagus
- Cucumber
- Celery
- Green beans
- Bell peppers (in moderation)
Lean Proteins
Protein helps keep you full and supports your immune system while you’re healing.
- Chicken
- Turkey
- Eggs
- Wild-caught fish (like salmon or sardines)
- Grass-fed beef (in moderation)
- Organic tofu or tempeh
Healthy Fats
Fats are not the enemy here! They help keep your blood sugar steady and fuel your body.
- Coconut oil
- Olive oil
- Avocados
- Nuts and seeds (like almonds, sunflower seeds, chia — but keep it unsweetened and in moderation)
Gluten-Free Whole Grains (in moderation)
Only a few are candida-safe, and you should eat these in small amounts.
- Buckwheat
- Quinoa
- Millet
- Teff
Low-Sugar Fruits (sparingly)
Fruit is naturally sweet, so stick to the lowest sugar options and keep servings small.
- Green apples
- Berries (like blueberries, strawberries)
- Lemons and limes
- Avocados (yep, a fruit and a fat!)
Fermented Foods
These boost the good bacteria in your gut, but make sure you’re not sensitive to them.
- Sauerkraut
- Kimchi
- Unsweetened coconut yogurt
- Kefir (dairy-free is best for most)
- Apple cider vinegar
Beverages
Keeping hydrated is super important.
- Water (lots of it)
- Herbal teas (peppermint, ginger, chamomile)
- Lemon water
- Bone broth
Foods to Avoid on the Candida Diet
Here comes the hard part, but it’s worth it — promise.
Sugar and Sweeteners
Candida LOVES sugar. Time to break up with the sweet stuff.
- White sugar, brown sugar, cane sugar
- Maple syrup, honey, agave
- Artificial sweeteners (like aspartame, sucralose)
- High-fructose corn syrup
- Fruit juices
- Sodas
Refined Grains and Gluten
Gluten can cause inflammation and refined carbs turn into sugar super fast.
- White bread, pasta, flour
- Crackers, pastries, cookies
- Wheat, barley, rye
Processed and Packaged Foods
If it comes in a box and has a long list of ingredients, it’s probably a no.
- Chips
- Candy
- Fast food
- Processed meats
- Frozen meals with sauces
High-Sugar Fruits
Even though it’s natural sugar, candida doesn’t care — it’ll feast anyway.
- Bananas
- Grapes
- Mangos
- Pineapple
- Oranges
- Dried fruit
Dairy (mostly avoid)
Many dairy products have natural sugar (lactose) and can feed yeast.
- Milk
- Cheese
- Ice cream
- Flavored yogurts
(If you tolerate fermented dairy like unsweetened kefir, that might be okay.)
Alcohol
Alcohol is fermented sugar — total candida party fuel.
- Beer
- Wine
- Cocktails
- Liquor
A Few More Tips
- Always read labels. Sugar hides under names like “dextrose” and “maltose.”
- Start slow if this feels like a big change — even small swaps help.
- Meal prep is your friend — it keeps you from grabbing something sugary in a pinch.
- Focus on real, whole foods — if it grew from the earth and hasn’t been messed with too much, it’s probably safe.
Final Sip (If This Were Coffee ☕)
The candida diet might feel a little restrictive at first, but once you get into the groove, it actually feels pretty energizing. You’ll likely notice less bloating, more mental clarity, and a calmer stomach. Stick with it, be kind to yourself on the journey, and remember — healing your gut is a major act of self-care.
You’ve got this!
