Candida Overgrowth Strategy
Deprive yeast of its main nutrient - Sugar.
Eliminate from the diet (for a while) yeast-based or yeast-containing substances and foods, since 
there is a strong likelihood that anyone with a Candida problem will have become sensitized to 
yeast and its by-products.
Kill the yeast - and a wide range of common foods and substances, including garlic and olive oil 
can help in this work.
Repopulate the intestinal tract with healthy friendly bacterial colonies (acidophilus and 
bifidobacteria).
Give general immune system support by ensuring a balanced wholesome, nutritious diet.
Fructo-oligosaccharide (FOS) is found in large amounts in fruit and vegetable fibre, and is known 
to encourage the friendly bacteria to be more efficient. It is a good substitute for sugar.

Foods to avoid if you are yeast sensitive and also for the anti-candida diet
All mushrooms and fungi (including truffles).
All cheeses with the exception of natural cottage cheese (unless you are sensitive to dairy foods).
All dried fruits (for their high mould content) as well as their high sugar content.
Avoid all nuts (high in mould) unless you open their shells yourself and they are current year's 
crop. Avoid all nut butters for the same reason.
Never eat peanuts (or peanut butter) whether you shell them yourself or they are already shelled - 
their mould count is both very high and highly toxic.
All breads, pastries, cakes and biscuits containing yeast (look instead for soda bread, unleavened 
bread, sourdough bread, Ryvita, rice cakes, oat cakes, pumpernickel).
All malted foods - drinks, cereals and sweets.
Any left-over food not refrigerated.
Pickled and smoked products (including corned beef, smoked salmon, sausages).
Any sauces or condiments which have a yeast content (read the labels!).
Tea and coffee (both stimulate sugar release and are high in mould presence).
Food supplements based on yeast (read all labels, many B-vitamins in particular are yeast based).
Fermented products such as vinegar, wine, beer, spirits, liqueurs and cider.

What you should eat on an anti-Candida diet
Almost all vegetables.
After the first few weeks of the diet, most fruits (exceptions during the whole of the diet are very 
sweet fruits such as melons and sweet grapes). Avocado pears can be eaten during all of the diet, 
with the other (not sweet) fruits being reintroduced after three weeks or so. Two to three pieces of 
fruit daily are suggested.
Most proteins, including fish, meat and poultry - but avoid smoked and processed versions as well 
as any which are intensely farmed and therefore are likely to contain antibiotic or steroid residues 
(as well, almost certainly, as antibiotic-resistant bacteria). This means seeking out free-range and 
organic sources of meat. Most supermarket chains carry at least some organic (free range) poultry 
and often some organic meat.
Although very little milk, because of its sugar (lactose) content, and milk products, especially 
cheese, because of its fungal connections, should be included in your diet, live yogurt, particularly 
if it derives from goats or sheep is an exception and is usually well tolerated and, helpful. Butter is 
also usually well tolerated and, because it is low in milk sugars, it is not contraindicated on an anti-
Candida diet. Substitutes for milk include soya, rice and oat milk, all of which are tasty and 
nutritious.
Most whole grains (barley, oats, rye, wheat, millet, as well as rice and buckwheat) - take care over

the age and possible mould contamination of all such products. Avoid refined grains (white rice, 
flour, etc.) because they act much as sugar in boosting blood-sugar levels.
All pulses (bean family), nuts (freshly shelled, unprocessed) and seeds with the exception of any 
which are mould contaminated. If you are moving towards a vegetarian diet, or following one, it is 
important to ensure that you eat a daily quantity of combinations of grains and pulses or nuts/seeds 
so that the full complement of protein-forming amino acids are present. Tofu (made from soya 
beans) is an excellent protein and can be combined with almost any other foods being cooked (stir 
fried, steamed, etc.) and will take on the flavour of that food.
Condiments such as sea salt or very small amounts of black pepper. Most spices are heavily mould 
contaminated and should be used sparingly. Salad dressings are undesirable but you can safely use 
pure olive oil (or safflower, or sunflower or flaxseed oils) together with freshly squeezed lemon 
juice, for vegetable and salad dressing. Olive oil is actually antifungal, but use only cold-pressed, 
virgin oil.

What to drink
Pure water (filtered or bottled).
Organic bottled (or freshly home-made) vegetable juices are nutritious and delicious. Avoid large 
amounts of pure carrot or beetroot juice as these are sugar-rich (and therefore sweet). V-8 
vegetable juices are relatively pure and nutritious.
Diluted Aloe vera juice (this has antifungal properties and can be added to water).
Lemon water (using juice from freshly squeezed lemons).
Antifungal teas (such as Taheebo - also known as Pau D'Arco).
Avoid any juices that contain citric acid.

Food Combining
Proteins (fish, poultry, meat, eggs, cheese, nuts, etc.) should be eaten alone or with green leafy 
vegetables.
Most important: starchy foods (potato, corn, beetroot, carrot or grains - including bread) should 
never be eaten at the same time as proteins (fish, poultry, meat, eggs, cheese, nuts, etc.) An 
exception is a grain and nut mixture. Starchy foods combine well with green vegetables.
Rice (whole, brown) can also be eaten with protein meals.
Fruits should be eaten alone, not with any other type of food (proteins or carbohydrates) although 
they combine fairly well (but not perfectly) with vegetables.
Nut, seed and pulse combinations (the vegan way of putting together all the amino acids to form 
protein) can be eaten with all vegetables.

Some other rules:
Buy organic foods if at all possible, and vegetables and fruit (when they re-enter your diet after a 
month or so) should be completely peeled if they are not organic.
Remember, though, that organic foods go off faster than chemically treated ones, so store well - 
refrigerate and use airtight containers.
Try to prepare food just before eating it.
Cook vegetables by steaming, lightly boiling, stir frying, baking or stewing, but not by frying or 
over boiling.
Since all yeast-based foods are off-limits for many people on an anti-Candida diet, seek out yeast-
free versions. If you are wheat-sensitive, experiment with non-yeasted rye bread as an alternative.




Basic Rules of Healthy Eating
Eat Slowly and chew thoroughly.
Try to have a few moments of quiet before meals, perhaps breathing slowly and deeply.
Avoid eating altogether if you are upset, angry, or in a rush.
If possible don't drink with your meals, and avoid very hot or very cold drinks (or foods).
Ensure that you drink not less than two litres of pure (not tap) water daily.
Eat little and often if this pattern suits you better than set, large meals.
Try to eat obviously starchy foods and proteins at separate meals.
Avoid eating fruit with other foods (banana, papaya and avocado are exceptions. It is all right to 
eat banana with other starches (porridge), avocado with protein and papaya with almost anything ( 
it contains vast amounts of digestive enzymes and is well tolerated.

Anti-Candida Supplements and Herbs
Choose from the following:
High potency garlic capsules.
Biotin - 500 micrograms twice daily.
Pau D'Arco tea - several cups each day
Aloe vera juice - two teaspoons twice daily in water.
Olive oil - two teaspoons daily at least.

For the repopulation of intestinal bacteria
Three times daily between meals, take a half teaspoon each of L. acidophilus and Bifidobacteria.
Once a day take a half-teaspoon of bulgaricus, the yogurt forming bacteria, as this encourages l. 
acidophilus and Bifidobacteria to colonize.
One or two tablespoons daily of fructo-oligosaccharides (FOS) to encourage bacterial 
recolonization.

For general nutrition
one yeast-free, multivitamin/multimineral supplement to provide at least the recommended daily 
amount or all the major nutrients.
One or two tablespoons daily of flaxseed oil as a source of essential fatty acids.

Breakfast Choices
Oatmeal porridge made with water - add cinnamon and/or freshly ground or whole cashew nuts or 
almonds.
Natural live yogurt (low fat) with one or two tablespoons of cold-pressed flaxseed oil.
Wholewheat or millet or rice flakes, and live yogurt.
Fruit. Enzyme-rich examples such as avocado, papaya, mango, kiwi or pineapple from week 3 
onwards (avocado is suitable from day 1 of the diet). All fruits, except very sweet ones such as 
melon and sweet grapes are acceptable after the first three weeks.
Brown rice, moistened with olive or flaxseed oil, add fish (canned tuna or salmon).
Ryvita, rice cakes or yeastless bread or toast with humus or tzatzicki.

Main meal choices
Home-made soup.
Mixed salad and/or vegetables and/or rice (or rice cakes) or yeastless bread or toast.
Fish and green salad and/or cooked vegetables and/or rice.

Poultry or meat and green salad and/or cooked vegetables and/or rice.
Vegetarian savoury, possibly including tofu and green salad and/or vegetables (cooked or stir-fried) 
and/or rice.
Vegetarian stew (vegetables and tofu).
Dips with rice cakes or yeastless bread/toast or salad sticks (celery, carrot, cucumber, radish, etc.).
Rice or millet or wholewheat pasta (spaghetti, etc.) and home-made tomato-based sauce.
 
RECIPES
Home-made Tomato Sauce
(for use on rice, pasta, etc.)
Ingredients:
3lb (1.4kg) tinned tomatoes, including juice
1oz (30g) parsley, chopped
1 tsp basil or three bay leaves
10floz (285ml) olive oil
1½ large onions, chopped
2oz (55g) garlic, chopped 
Sea salt to taste
Place all ingredients into a non-stick saucepan, over medium heat, so that the contents simmer but 
do not boil. Simmer for 1½ to 2 hours, stirring periodically, until all liquid has evaporated. The 
result will be a thick tomato sauce. This freezes well, so large quantities can be made at one 
cooking session.