What to Eat on the Candida Diet

After reviewing the list of foods and ingredients to avoid on the candida diet many believe that they will not be able to succeed at the diet as it is just too strict and eliminates too many foods.  I hope however that the following list will demonstrate to you  that there are many foods that you can still enjoy.  I am happy to share this  list with you.  It will help answer that nagging question, “What can I eat on the candida diet?”  Some of these foods you will have to enjoy in limited quantities in order to see symptom reduction but many of them you can enjoy freely. 

The difference between the allowed and prohibited lists are that the majority of  allowed foods are natural and unprocessed where the prohibited foods are processed and often sugar laden.  I realize that making this transition is a huge depature from the way many of us have learned to eat.  Many of us have existed by eating out of cans, boxes, and plastic trays for many years, but look at where this  has gotten us.  Take a leap of faith and try to go cold turkey.  You can do it.  Good luck!

Low Carbohydrate Vegetables - Contain essential nutrients and are high in fiber.  These include vegetables such as asparagus, beet greens, bell peppers, broccoli, brussels sprouts, collard greens, cucumbers, daikon, dandelion, eggplant, cabbage, carrots, cauliflower, kale, kohlrabi, leeks, lettuce, mustard greens, okra, onions, parsley, parsnips, celery, endive, garlic, radishes, rutabaga, shallots, snow peas, soybeans, spinach, string beans, swiss chard, tomatoes, turnips.  Choose organic whenever possible to limit exposure to harmful chemicals from pesticides. 

 

Meat
Meats such as lean beef, lamb, lean pork, veal, wild game (deer, duck, rabbit, etc.) are allowed on the candida diet.    Meats are a great source of protein and beef  in particular has curative factors of selenium and amino acids.  Choose natural or organic meat products as many of the commercially available meat brands are from animals given steroids and antibiotics.  Many of these have been tested and show that the meat contain potentially harmful organisms that may be resistant to antibiotic treatment.  Choosing natural or organinc meat is usually significantly more expensive than the usual varieties but may be worth the expense.  Trader Joes is a great place to get organic meats at a fairly decent price. 

Poultry
Chicken and turkey are staples in my candida kitchen.  As with the meat choose natural or organic varieties that explicitly state no hormones or antibiotics added. 

Seafood
The health benefits of adding more seafood to your diet such as cod, mackerel, talapia, salmon, sardines, shrimp, lobster, crab and tuna have been well document.  Look for canned products without additives and choose “wild caught” varieties over “farm raised” whenever possible.  This will also be a more expensive choice but I believe worth it.  There are concerns with mercury levels in fish so reserarch suggests that limiting you intake to about 12 ounces per week is ideal so there is little risk of being effected by this.   

Eggs – The “Incredible Edible” Egg was a phrase coined by the American Egg Board (AEB) in the 1990s.  I remember wathching these commercials fondly when I was a kid.  I found the Incredible Edible Egg commercial from the 1990s on youtube.  Eggs are a great source of protein and our thankfully do not contribute to the candida problem. 


Oils
Use 100% cold pressed olive (extra virgin), 100% cold pressed safflower oil and canola oil. 

Seasonings - Use sea salt instead of table salt and be sure to read labels to avoid additives.  All seasonings are permitted as long as they are free of additives. 

Fresh Herbs - Use fresh herbs instead of dried herbs. 

 *The following foods can be enjoyed in limited quantities.  Many candida resources specify a target number of carbohydrates to consume each day.  This may not work for everyone since all of our bodies have different carbohydrate requirements depending on our lifestyles.  I recommend working with your healthcare practitioner to determine the correct amount of carbohydrates for you.  
 

*High Carbohydrate Vegetables – These can be eaten responsibly in small amounts if they do not cause an increase in symptoms
Artichoke, Avocado, Celery Root, Fennel, White Potatoes, Sweet Potatoes, Beets, Butternut Squash 

*Legumes
Beans, Peas, Tofu, Soy Milk 

*Dairy
Yogurt, raw cottage, butter

*Whole Grains
Corn, Kamut, Millet, Oats, Brown Rice, Spelt, Teff, Wheat

*Grain Alternatives
Amaranth, Buckwheat, Quinoa

 

 *Seeds – All types of seeds are allowed in moderation however if a food sensitivity is suspected omit from diet. 

*Nuts – Almonds, Brazil nuts, cashews, filberts, pecans, walnuts and some other nuts are allowed in moderation, however if a food sensitivity is suspected omit nuts from the diet.  Remember peanuts and pistachios are not allowed on the candida diet.