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Candida Diet Good Foods That Are Safe to Eat

Updated 12/29/2022

Written by Dan Jackowiak Nc, HHP

These anti candida diet good foods are designed to starve candida yeast by keeping the blood sugar levels even and avoiding blood sugar spikes from eating sugars and grains. It is these spikes and sugars in the blood and intestine that feeds candida yeast. If conditions are right, candida yeast can double its population in one hour. So you can see how important the diet really is.

You could take the strongest candida chemotherapy drugs in the world but if you feed it I highly doubt you'll get rid of this. Its just like cancer, which coincidentally also feeds on sugar.

Many anti candida diets will promote the alkaline diet and this does improve one's health and that is important, but it also helps yeast grow. It also does not necessarily improve cellular health. The reason for this is, most alkaline foods lack essential fats and those good-fat foods usually fall on the acidic side of the chart.

The cell wall is 40% fat and 60% protein and is permeable, so nutrients pass in and waste passes out. This process happens easily when cell walls are made from good fats, but feed the body bad fats and it will use what you give it to make new cells. Bad fats reduce the cell permeability and the cell walls become hard. No longer is the cell getting all the nutrients it needs or getting rid of all the waste.


Besides, candida can live from a ph range of 2.5 to 8.0.Your body maintains blood at a ph of 7.365. Now, for that 7.365 to get to 8.2 does not sound like a lot but the odds of you getting your ph above that figure are very slim. Why? Because the body will maintain that 7.365 level if at all possible. It will dump the minerals it uses like excess calcium and potassium in your urine and if the level falls too low, it takes those minerals from the bone and uses them to maintain that ph level.

Yes you can get your ph levels up short-term, but long term, no way. So you would constantly have to eat high alkaline foods on a daily basis and this would deprive you of the needed fats for healthy cells. And those cells all put together make up your body.

All those soft tissue cells are also replaced every seven years or less, so you want to make the best of the best of cells. If you don't eat protein and good fats this is not going to happen and you're going to pay for it in declining health and degenerative diseases.

I have tried to make this anti candida diet good foods list as complete as possible but more than likely I have missed something, somewhere. If you discover a food that is not on the list below and question it, then I would check the carb index. If the food is low carb and is not in the candida diet bad foods list then go ahead and eat it. However, if that food gives you a problem or contains high amounts of fructose then of course stop eating it. You can also check the Candida Diet Questions page that contains a list of foods that people have asked about.

Candida Diet Protein Foods

Beef liver, chicken liver, organ meats, bacon, beef, buffalo, chicken, duck, goat, goose, ham, lamb, ostrich, pheasant, pork, quail, spare ribs, turkey, veal, venison, wild game, cornish game hen and free range eggs.

When it comes to fowl, don't buy into the white meat is better for you, if you do not like white meat. If you like dark meat your body is telling you it needs the extra fat this meat provides. Of course it is best to eat free-range chicken and grass fed beef if at all possible.

Grass fed beef is far superior to regular commercial beef because of the fatty acid ratio. Grass fed is around 3 parts Omega 6 to 1 part Omega 3, commercial beef is around 20 parts Omega 6 to 1 part Omega 3. Omega 6 fats in high doses cause inflammation and disease. Omega 3 does the exact opposite and also makes healthy permeable cells.

Bologna, frankfurters, sausage, and salami can be eaten occasionally, read the labels looking for the addition of starches, sugar and fructose.

We suggest you consume .5 grams of protein per pound of normal body weight per day, for most people this will be anywhere from 60 to 90 grams of protein. Spread that out between three meals if possible. This recent study published in the journal Epidemiology showed that people on a vegetarian diet had significantly reduced immune cell function, so consuming enough protein is extremely important.

Candida Diet Allowed Fish

Anchovy, caviar, herring, mussel, sardine, abalone, arctic char, clam, crayfish, crab, lobster, octopus, oyster, mercury free wild salmon, scallop, shrimp, snail, squid, catfish, cod, flounder, grouper, haddock, mahi mahi, perch, red snapper, black cod, scrod, sole, tilapia, trout, turbot, and white sea bass.

I would avoid tuna unless you're getting certified mercury free. Shark, swordfish, mackerel and farm-raised salmon, Atlantic salmon is farm-raised, are not a good idea either because of high mercury levels and other toxins.

Candida Diet Vegetables

All herbs, asparagus, green beans, bok choy, broccoli, butternut squash, green and red cabbage, sauerkraut, savoy cabbage, cauliflower, celery, chili pepper, green chili peppers, cucumber, eggplant, endive, escarole, fennel, kale, all lettuce, fresh mushrooms, okra, onions, green onions, green peas, snow peas, green and red peppers, jalapeno peppers, radicchio, radishes, rhubarb, shallots, spinach, spaghetti squash, summer squash, swiss chard, tomato, turnips, watercress, and zucchini. Generally, if it grows above ground it is ok to eat.

Carrots are a very controversial food on the candida diet, I have seen one yeast infection diet say yes and the next say no so here's my take. One medium carrot contains 7.3 carbohydrates, which is not to bad. They have been said to be anti-fungal and keep the yeast infection from spreading. If you cook carrots it raises the glycemic index to double that of a raw carrot so if you are going to eat them, eat them raw and limit it to one or two a day.

Mushrooms are also a very controversial food. Fresh mushrooms are very low carb, dried mushrooms are not. Shiitake mushrooms are high carb, maitake mushrooms are not. Both are medicinal and have been proven to boost immune function. Do they help candida grow, shiitake would because they are high carb but I doubt maitake would. It's your call.

What Nuts Can You Eat on the Candida Diet?

Eat unsalted brazil, filbert, hazel, flax seeds, macadamia, pecan, pumpkin seeds, sesame, sunflower seeds, and chestnuts. Almonds are also ok if they are not moldy.

Candida Diet Good Fatty Foods

Real butter, sour cream, ghee, natural low sugar yogurt - FAGE  brand at Whole Foods Market, avocado, coconut, olives, coconut oil, flax seed oil, macadamia oil, olive oil,  pumpkin seed oil, sesame oil and walnut oil. If you have any skin conditions that you believe are a result of yeast, I would eliminate ALL dairy, including the yogurt.

Also, you are going to get some fat from the meats you eat. If you find yourself wanting to snack between meals then raise your fat content at meals. A great way to do this is with coconut oil. Not only is it a great fat but it also kills candida.

What Fruits are Good on the Candida Diet?

All these fruits are low carb, under 10 grams a serving, and I feel would be ok every now and then while on the candida diet. You have to stay healthy and some fruit does have its place. You also cannot cut off all carbs, the red and white blood cells need them to function correctly. Candida will also go into survival mode if you eat zero carbs and produce an enzyme that helps it convert fat to glucose for survival. This could force it deeper into the body tissues.

If any of these fruits cause a problem for you, stop eating them. I would not exceed more than one serving per day. I would not go over 60 grams of carbs per day, that's all the body needs.

However, Dr. Al Sears says the body is fully capable of making carbs from fat and protein so the thing to do, would be to listen to what your body is telling you. If you experience fatigue and headaches from the lower carbs, try increasing the amount of water and salt you consume. If that doesn't work, you are probably going to have to add some carbs.

Fresh apricots and fresh plums.

1/2 cup serving size: blackberries, blueberries, cherries, cranberries, plums, raspberries, and strawberries.

1/2 cup of tomato, unsweetened grapefruit, lemon, and lime juice are all ok.

What Grain Carbs are ok on the Candida Diet?

There are quite a few diets out there that allow grains but generally I suggest you keep them to a minimum because they are rapidly turned to sugar during digestion. A typical serving of one cup quite often contains way too many carbs that will induce a blood sugar spike. However, the alternative grains, those free of gluten and non gmo are ok once in a while. You should also be aware of the carb load.

Carbohydrates per 1/2 cup serving.

Quinoa - 17 grams
Basmatti rice - 22.5 grams
Wild rice - 16 grams
Certified Gluten-free buckwheat groats - 17 grams

I suggest you keep the serving size equal to 20 grams of carbs or less. I would also double check the label for slight variations in carb content. If you see higher carb amounts then what I have listed I would avoid it for a while.

Can I Drink Alcohol on the Candida Diet?

Some say alcohol causes yeast infections and makes candida grow. This medical study done by Microbiologists C.C. Sheth, K. Makda, Z. Dilmahomed, R. González, A. Luzi, M. del M. Jovani‐Sancho, V. Veses and published in 2016, tested both alcohol and tobacco using the saliva from 105 patients on mutans streptococci bacteria and Candida spp. They found;

"Alcohol consumption statistically significantly decreased oral carriage of mutans streptococci, whereas there was no effect on Candida albicans colonization levels. Tobacco users were found to harbour elevated levels of C. albicans; however, there was no observed effect on bacterial colonization by mutans streptococci."

But, this medical study that was published in the Journal Microbiome in 2018, showed that alcohol altered the good bacteria levels in the mouth. It seems pretty obvious to me that since you swallow it, it is going to alter your intestinal microbiome as well and that could influence candida growth in the intestine.

So if I was going to drink while doing this diet, because yeasts prefer sugar as a carbon source for growth, I would avoid high sugar alcohols. So here's a list for those of you that have to have a drink every now and then. All are very low carb and have very few calories.

1/2 an ounce of whiskey, gin, brandy, and rum have a trace amount of carbohydrates and 33 calories. A shot of vodka contains 0 grams of carbohydrates and 97 calories. Four ounces of dry red wine has .5 carbs and 70 calories. Please be aware that testing on California wines shows they are all contaminated with Roundup, a pesticide that kills good bacteria and has been classified by the International Agency for Research on Cancer as a Class 2A “probable human carcinogen”. Most of the other alcohols contain to many carbohydrates and should be avoided. Personally, I would avoid all alcohol but you're the doctor so...

Feed Your Good Bacteria

Because low levels of good bacteria is probably what started your problems to begin with, while you are on the diet and taking probiotics, enzymes, etc; it is a good idea to feed them daily. Good bacteria like to eat the fiber from vegetables but there is also a fiber out there that has been shown to really make them grow at a rapid pace, it's called Resistant Starch(RS). RS resists digestion and the body cannot absorb its glucose content in the small intestine. However, once it reaches the large intestine, good bacteria feed on it like crazy.

Bad bacteria will try to feed on it as well but stool testing shows their numbers go down in a big way. It seems the bad bacteria attach themselves to the RS and when you have a bowel movement, they are disposed of. No studies have been done as far as yeast goes that I know of but once again, stool tests show that yeast levels will not increase if you consume no more than 20 grams per day in your diet.

Eventually, by following the diet and the protocol below, the biofilms and yeast are eliminated and the good bacteria levels return to normal levels. Long term treatment for 6 months shows good bacteria levels through the roof, while bad bacteria numbers are greatly reduced below the average person. Yeast is non existent.

However, if you feel uncomfortable using these while doing the cleanse because it might feed the yeast, do it after you have it under control for 6 months.

Good Resistant Starch Foods:

1/4 cup unripe Plantains         = 25grams of RS - 14grams carbs
1 Medium Green Banana         = 15grams of RS - 0 grams carbs

Be very careful with these three below, they are still high carb.

1 Medium Sweet Potato         =  8grams of RS - 24 grams carbs
1/2 cup Kidney Beans            =  5grams of RS - 26grams carbs
1/2 cup uncooked Rolled Oats =  5grams of RS - 27grams carbs

The sweet potato and kidney beans need to be cooked, then refrigerate over night and consume cold the next day. Plantains are best sliced thin and dehydrated into chips. Make sure you rotate these, don't get stuck using the same one over and over again, your bacteria need a variety of food.

probiota immune

Probiotia Immune has actually has been shown to grow bifidobacteriums and acidophlius almost twice as fast as the resistant starches. This is a good option for people that are not comfortable with taking rs.

Even better than Probiota Immune would be Floraphage. Studies have shown that Floraphage increases the growth of good bacteria 2400%, and 500% over the FOS prebiotic known as inulin. The best thing is, it does not feed yeast in any way.

I would then take Biofase and either Profase, or the 11-strain probiotic at bedtime and again one hour before breakfast. This combination will completely transform your intestinal environment in a big way... for the better.

Candida Diet Good Foods Helpful Diet Tips

Natural peppermint tea will be very soothing on your digestive system while on the candida yeast diet since it helps manage yeast die off, as well as nausea, abdominal fullness, or pain. Try to drink four 8-ounce glasses of distilled water a day, and four glasses of bottled, reverse osmosis, or spring water to keep the body flushed of toxins.

That about does it. If you do not see a Candida diet good food here check the bad foods list and Questions page. If a food is not listed then refer to the carb and glycemic index. High carb and high glycemic foods should be avoided.

Sometimes candida yeast is not the problem at all but the problem is actually food allergies, so I strongly suggest you keep a food journal so you can monitor how particular foods make you feel. Short of being tested for allergies, a food journal will help you identity problem foods.

If you are having a problem figuring out what to eat, these cookbooks are very good

Primal Cookbook at Amazon

Quick and Easy Meals at Amazon

There is also quite a few candida diet recipes on this page.

Expanded List of Candida Diet Foods to Avoid

Candida Diet Vegetable Recipes

Candida Diet Chicken Recipes

Candida Diet Beef Recipes

Candida Diet Fish Recipes

Candida Diet Desert Recipes

Commonly Asked Candida Diet Questions About Foods

How to Treat Candida Yeast Successfully by Email

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A Few Candida Diet Good Food Testimonials


I just want to let you know that I've been following your diet since mid-October and have lost 40 pounds and am down in the 32-33% body fat range from a high of 39%. I am following it pretty well, took the probiotics and feel much better; down a waist size in pants. My goal is to get my BMI down to normal and get body fat percentage to 25% range for my age.
Thank you so much!


Hi Dan!

I just wanted to give you an update, and let you know that I am seeing great results. Unfortunately, I do deviate from the diet every once in awhile, it has been especially difficult with the holidays. HOWEVER, I am seeing fantastic results, as well as my boyfriend. This has been great!

I hope your holidays have been great, and happy new year!


Hello Mr. Dan,

I wanted to say thank you for all you do! If we had not found your website, I would most likely still be in great confusion as to what was wrong with me. I had people telling me to go to the doctor to get prescribed an antibiotic, but I've read what those do to the body and I had already made up my mind that I wasn't going to go that direction. So your diet on top of ALL your good advice has really been a blessing. I can't thank you enough! I'm so glad to know that instead of just covering up the symptoms I have healed it by going the natural way.

Thank you again and God bless you!



It was totally a candida infection! I have been eating according to the diet and taking herbs from the health food store and I am so much better! The diet is hard because my tongue craves the flavor of sweets but this is working and I'm not going to mess it up. I am so grateful for your insight and assistance. Your counsel and website really helped me out. Thanks Dan for extending yourself to a complete stranger and fellow sufferer.



Hi Dan

All I can say is thank you a million for all your info...I feel SO good and I have lost 12 pounds so far! :) My whole family wants to do the yeast diet!


Hi Dan,

I wanted to give you an update...

I had some kind of weird fungus, my symptoms were crawling sensations, pin pricks and actual bites "marks". In July, I went whole heartedly on the Candida Diet. I took some of the immune building supplements you recommended, plus a "good" Probiotic, Pao d Arco, MSM, Garlic pills, Vit C 2000 mgs , and Fish Oil 2000 mgs. As of late October I have been cured completely. I am eating in moderation some of the bad foods without any problems.

Thank you for all of your support!


Hey Dan,

Sorry I haven't replied sooner and it is late now. Just wanted you to know that everything is WORKING! I feel better now than I have in months. I am a little scared to try some foods I have been off of. I really miss cheese and yogurt, peanut butter and some whole grain bread. I will not try to eat bread especially until I feel completely well. I am so excited, I have lost 20 lbs. which has been an impossible task over past 10 years. I have a suspicion I have had candida for that long just not horribly out of control like now. I was taking something for candida but not enough especially probiotics, and I had a stressful emotional situation that caused it to activate I believe.

Again, thank you so much for making it so easy to buy the products and I can testify they do work. I have been on them all now for going on 3 weeks and starting to feel human again.

Cathy White

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