The irony of feeling tired all the time, bloated all the time, or just “off” after eating is not limited to just you. The Candida diet is rapidly gaining popularity as an all-natural method for restoring balance to the body. A word of warning, it can come from a friend, health coach, or your own reading and deciphering of the material, but if you have, check out this beginner’s guide that will take you through everything you need to know – simply and clearly.

Let’s take things apart and do them one at a time.

What Is the Candida Diet?

So, what is the Candida Diet?

Candida albicans is a yeast that is normally found in your body. In small amounts it is perfectly harmless. However, when your gut health is thrown out of whack (usually because of a diet too high in sugar, using levofloxacin or another type of medication, lack of sleep, or stress), this yeast can multiply and produce a variety of unpleasant and uncomfortable symptoms.

The Candida Wellness Diet focuses on an intentional eating strategy to eliminate the following of this overgrowth and begin to rebalance your gut with natural eating. It does this by eliminating all foods that yeast loves (especially sugar and refined carbohydrates) and swapping them with foods that are healthy and nourishing for your digestive system.

It’s not the same “diet” ideology you’re used to and no more than a “full body reset,” a rewind of the inside out.

Signs You Might Benefit from the Candida Diet

It’s important to learn some of the reasons why people might begin the Candida diet before making the jump. Some of the following symptoms may indicate that your body is experiencing imbalance:

• If bloating, gas or digestive upset continues
• Desserts and sweets craving to the extremes
• Lack of energy even after a complete night’s rest
• Confusion, trouble focusing
• On-going problems with the skin and or nails
• Experiences of mood swings or no explanation for being irritated

If a few of these ring true to your situation, you may want to evaluate adopting a Candida Wellness Diet – ideally with a health professional or a Candida diet coach.

Candida Diet Foods: What to Eat

One of the first questions people ask when they start their training plan is “what can I eat on this plan?” Fortunately, the answer is – lots. There are more than you expect on the Candida diet foods list.

Foods to Focus On:

Non-Starchy Vegetables
 

Leafy greens, such as spinach, kale, arugula and Swiss chard, are your allies. You can also use zucchini, broccoli, cauliflower, cucumbers, and asparagus. These veggies are naturally low in sugar, and high in fibre which helps to nourish good gut bacteria.

Lean Proteins
 

Chicken, turkey, wild caught fish and eggs are great choices. They’re filling, usable, and assist your body’s healing methods.

Healthy Fats
 

The only thing that helps you feel full without encouraging your yeast spike is avocado, coconut oil, olive oil and a few other seeds and nuts (flaxseeds or almonds will do).

Low-Sugar Fruits
 

By the beginning of the first week, most fruit is eliminated, just a few green apples, berries, lemons and limes are acceptable in the Candida diet food list.

Fermented Foods (in moderation)
 

Restoring healthy bacteria into your gut is one of the parts of the reset and this can be done with plain unsweetened yoghurt, sauerkraut and kefir.

Gluten-Free Grains
 

Quinoa, millet, buckwheat and brown rice are also mild choices that will not cause a flash in the blood sugar.

Candida Diet Food List: What to Avoid

So here’s the list of the items in the Candida diet to avoid or eliminate from your diet, at least during the first week:

Foods to Cut Out:

• All kinds of sugar – White sugar, honey, maple syrup, agave, fruit juice and soda
• Refined carbohydrates – Are foods with little nutritional value, and include white bread, pasta, pastries, crackers, and white rice
• Processed foods – Sausage, fillings, sugars and soft drinks all encourage the growth of yeast and promote, rather than curing, gut imbalances
• Sugar containing fruits – Bananas, grapes, mangoes, Dried Fruits
• Dairy (mostly) – Avoid milk, cheese and cream, unless it is plain yogurt
• Acetic Acid (vinegar) based condiments – Ketchup, pickles, salad dressings containing vinegar
• Processed or packaged foods – May have hidden sugars and additives

The concept here is to cut back on the excess – not on yourself.

Candida Diet Meal Plan: A Simple Day to Get You Started

Let’s look at example of Candida diet meal plan so you can imagine what a day in the life entails:

Morning
 

In coconut oil, scrambled eggs with sautéed spinach and half an avocado. Black coffee Herbal tea (no sugar)

Mid-Morning
 

A few slices of cucumber and a small handful of almonds & pumpkin seeds.

Lunch
 

Fit salad containing grilled chicken, a variety of greens, cucumber, cherry tomatoes, olive oil and lemon juice dressing.

Afternoon Snack
 

A small bowl of plain, unsweetened yoghurt with some blueberries.

Dinner
 

Grilled salmon and steamed broccoli, served with a quinoa side.

Evening (optional)
 

Enjoy a warm herbal tea such as chamomile or ginger tea.

Clean, simple, satisfying – and entirely geared towards supporting your gut. You will find that you can increase the variety in your Candida diet meal plan as you continue to become more tolerant of it over time.

Candida Diet: How Long Does It Take?

One of the top queries asked is: Just how long actually do you need to adhere to the Candida diet?

I can’t say definitively, it’s up to your body and how passionate you are about it. Following the main elimination phase usually is continued for 4 to 8 weeks. Then, foods are little introduced bit by bit while carefully monitoring your response.

Many feel that they are feeling the difference already in the first 2 weeks – no more bloated, more active and energetic, clearer skin. Others require a longer run up. Each of our bodies is unique, and so are our digestive systems.

Let’s be noted here, one important criterion: some people experience a “die off” phenomenon in the first few days and for them, they feel worse in the initial stage before improving. This may be a sign that your gut is getting used to the diet.

The Role of a Candida Diet Coach

This journey alone may seem like a daunting task, and that is when a Candida diet coach will be of benefit.

A coach helps you:

• Create a personalized Candida diet meal plan in accordance with your lifestyle
• Crack the “what can I eat?” dilemma with clarity
• Don’t let your sense of responsibility go down when it gets tough
• Find the foods that your body cannot tolerate
• Describe an achievable reintroduction step, which results in a lasting solution

When you work with someone who has training in working with Candida Wellness Diet, you are not going to be taking a chance with the process. If you’re serious about making long-term change, it’s an astute investment.

Tips to Make the Candida Diet Work for You

As you get going, here are some tips to help:

1. Prepare meals on the weekends – You’ll be less tempted to cook something quick and not on your list
2. Tread carefully through all the labels – Sugar can sometimes sneak up on us, as in savory sauces and even “healthy” snacks
3. Stay hydrated – Drink water, herbal teas or lemon water to refresh and reduce cravings
4. Gently move them – Gentle exercise such as walking or yoga is beneficial to the gut without stressing your system
5. Get plenty of rest – Inadequate sleeping hygiene can ruin all your good eating habits
6. Don’t be too hard on yourself – it took some time, it’s a process.