Candida Elimination Program
Step By Step Guide

"Where do I start?"

“I’m ready to start a candida elimination program but
there’s so much information, I feel overwhelmed."

You are beginning a dietary shift toward eating foods that nourish the whole body and support the immune system. The most important change is to start eliminating the foods that are causing the imbalance in your intestines (which is really the "command central" of our immune system), while increasing the foods which nourish and support a healthy body.

Please use these guidelines as just that -- "Guidelines".

Everyone is different. Most folks feel great after eliminating refined sugars, refined or processed grains (especially gluten grains) and unhealthy fats and will be happy with those changes. Others will be compelled or motivated to take further dietary steps toward achieving vibrant health.

There are a few key points that are pretty universal, no matter who you are:

- Chances are that if you do indeed have candida overgrowth then making some dietary changes is going to make sense. Most important for everyone is to cut out the refined carbohydrates and the junk foods - and never go back. Make conscious choices to reduce the refined, empty calorie, non-nutritious foods in your menu and eat larger portions of fresh fruits, vegetables and greens.

- Eat lots of plant foods, including raw salads and raw vegetable dishes, if your digestion is up for it. Naturally grown fresh vegetables, salad greens, sweet fruits and non-sweet fruits have a high content of pure water, and will help your body cleanse and rejuvenate faster than any other food.

- If you have trouble digesting salads & raw vegetables consider blending them or juicing them until your body regains its balance and is working properly enough to digest the whole foods. Blending fresh vegetables and greens makes them easier to digest because the plant fibers have been broken down into a pulp. Juicing removes the indigestible fiber from the plants altogether, leaving wide array of nutrients super-available for the body to assimilate in liquid form. If you don't own a juicer, find a local juice bar and get your veggie juice.

- Be sure to include dark leafy greens in your daily diet (kale, collards, spinach, dandelion, arugula, chard, watercress, parsley, etc). It can not be overstated how nutritious these chlorophyll-rich foods are, plus they have great cleansing and detox effects for the body. Again, if you have trouble chewing and digesting dark leafy greens then blend them in to soups or purees.

And last but not least:

Please listen to your own inner wisdom. There is no "one magic diet" that is right for everyone to follow for a lifetime. People are different, and peoples' bodies can change. Keeping a food journal can prove valuable in determining what works well for you and what doesn't.

Some may be able to make these changes practically overnight or within a week or two and will do great. Others will need to take it slower, which is perfectly fine too.

There is no time limit for making these changes. Of course, the sooner you are eating a fabulously healthy diet the sooner you'll feel better, but don't worry about it. It took a while to get out of balance, so it's okay to take a little while to turn it back around, right?

Just do one step at a time. Once you've completed Step 1 and Step 2 you're already on your way to feeling better. Remember, if you try to make too many changes all at once it may be too much for the body to handle and you’ll end up feeling a lot worse, which will make it too hard to continue.

Slow and steady wins the race!

Now, on to the step-by-step diet guidelines for a candida elimination program outlined below.

Use the Foods To Include list and the Foods To Avoid list to help stay on track.

Ready? Okay, here we go!

Candida Elimination Program - Diet Step 1

Ditch the beer, wine, whiskey, and sweet liqueurs for now too. I'm not saying everyone needs to avoid alcohol, always and forever. Some people might do okay with a little vodka or gin on a candida elimination program, but remember that getting buzzed on alcohol, even low-carb alcohol, can weaken anyone's resolve to eat well.

If you go out with friends who are having cocktails, you can order club soda with a lime. It looks like a cocktail and you'll have something to sip while everyone else is getting tipsy! And no hangover...

Okay, the alcohol is pretty self explanatory, let's look closer at refined carbohydrates.

Here's a link to page about carbohydrate foods.

Toward the bottom of that page is a description of the many names and common forms of refined carbohydrates (a.k.a. refined sugars).

Phase them out - the sooner the better.

Those types of "foods" aren't nourishing, they're depleting to the body. Most modern diets include more "empty foods" than a body can handle, which contributes to symptoms of disease. Fresh foods; natural, wholesome foods nourish the body. Focus on increasing those foods to replace the refined foods, you'll feel a difference.

Not so happy about that? I know, this can sound mighty daunting. But listen, cravings for refined carbohydrates (bread, bagels, pastries, muffins, biscuits, pasta, cookies, crackers, candy bars, pretzels, soda, bottled juices, sugar, honey, maple syrup, molasses, rice syrup, etc.) are not associated with "true hunger". Your body does not "need" any of those things to nourish itself.

Those kinds of cravings are usually triggered by something else - (habits, emotions, routines, a poor diet) and in some cases may be caused by the yeast overgrowth. When you're healed - when your body has regained its strength, vitality and natural balance - the cravings won't haunt you in the same way. And, you'll be naturally inclined to go for healthier options like fresh fruit instead of the high fructose corn syrup and white flour crap.

Remember, cravings can be severe, like the horrible withdrawal symptoms of drug addicts that keep them going back to the drug they're trying to quit.

Don't get caught in the vicious cycle. When it comes to refined carbohydrates, in any form, just say "no thank you". Eat something else instead. Focus on whole foods in their natural state - they're the only foods our bodies are designed to eat, everything else just puts unnecessary stress on the digestive system and makes your body work harder than it has to.

Buy fresh fruits and vegetables. Apples are excellent. Keep chopped salads prepped in the fridge so you have something ready to eat when a craving hits. Just squeeze lemon and drizzle a little olive oil over the salad and enjoy!

Take it slowly. Perhaps over the course of a week or two you can cut down the amount of refined sugars you eat in a day. This is a crucial step toward recovering from many illnesses, not only for a candida elimination program.

Go through the cupboards and the fridge and throw away all the no-no’s, or give them away. If you share living space with others, see if you can make one part of the cupboards your own space, and one part of the fridge your own as well.

Get some stevia herb (see link below) and make a delicious tea, which can also be used to sweeten other beverages like coffee or herbal tea. You can use ground stevia leaf in cooking and baking (no, it doesn't taste exactly like sugar, but it does add a welcome sweetness to dishes). Pure stevia actually helps normalize blood sugar levels which will help to reduce cravings. Seriously, get some.

There are also liquid and powdered forms of stevia extract available, which are more refined products, but still could be of help during a transition off the refined carbohydrates.

Choose fruit instead a donut.
Choose sprouted whole grain bread over white or other refined grain breads & bread products.Chose boiled potatoes (with their skins please) over white rice.Choose vegetable or salad side dishes instead of a pasta side dish or dinner rolls.Make homemade lemonade or herbal teas sweetened with stevia instead of drinking sodapop or bottled fruit juice.

Where to get organic stevia.

Candida Elimination Program - Diet Step 2

This version of good fats is different from what you will hear in the mainstream media, this is the real deal.

Take a look at the Good Fats vs Bad Fats link for a quick overview.

Good fats are important for everybody, not just people doing a candida elimination program, but remember not to get carried away eating too much of them.

You don't need to eat a lot of fat, and you don't have to eat fat every day!

For a fat-free day, which gives the body a nice little cleanse, you can do very well eating fruit for breakfast (wait till you're really, "truly" hungry to be sure other foods have digested from the night before to prevent indigestion), and the remaining part of the day eat raw and/or steamed vegetables dressed with lemon, lime or a dash of raw apple cider vinegar and chopped herbs, steamed sliced potatoes or yams, blended salads with no oils, etc. No fat required. Simple, clean food does a body well now and then. You can try doing one fat free day each week.

Avocados are awesome. Nuts and seeds are great too. Raw coconut meat is delectable and raw coconut butter is a divine treat.

If you eat oils, just stick with a few basics. For example: extra virgin olive oil and cold pressed sunflower oil are both good for salads, maybe some cold pressed flax oil or walnut oil occasionally. Virgin coconut oil is great for sauteeing. Virgin palm oil is a perfect natural source of Vitamin E.

Essential Fatty Acids (EFAs) are the unsaturated omega-3, 6, and 9 fatty acids. They're called “essential” because the body can't make them, we must get them from the foods we eat. Freshly ground flax seeds are a rich source of EFA's (grind them just before using, the oils in the ground seeds oxidize very quickly when exposed to the air), and high-quality flax oil in dark bottles in the refrigerated section of your health food store. Hemp seeds and walnuts also are sources of EFA's.

Fish oils are rich in EFAs, but it's risky these days with all the contaminants in the waters, which naturally concentrate in the fats of the fish, plus, many people find fish oils to be indigestible, burping up a fishy taste for hours after ingesting the oils - not so good.

Krill oil is a popular alternative to fish oils. Krill are tiny crustaceans living in the ocean which feed off of phytoplankton. Krill oil contains omega fatty acids and is prized for its impressive levels of an antioxidant called astaxanthin, which is in the pigment that gives krill and other crustaceans such as lobster and shrimp their reddish-pink color.

Green lipped mussel oil is gaining popularity as well, touted as being superior to fish oils and krill oil. I personally don't take any of these sea creature oils, but that's me.

If you eat butter, try to obtain raw butter from pastured cows if you can find it in your area, or organic butter from small farms. Make or purchase some ghee or clarified butter for sauteeing. Use butter in small doses, remembering that butter is the fat made from cow's milk, and cow's milk is made for growing baby cows.

Cage free (pasture fed) organic egg yolks are a good source of healthy fats especially when the yolks are still soft, as in barely cooked, or raw, such as in homemade mayonnaise (yum!). Egg whites are primarily protein, and difficult for some people to digest. Egg whites should not be consumed raw.

The meats, organs and fats of pastured animals are prized in numerous traditional healthy cultures around the globe, and have been for thousands of years. If you do eat organ meats, remember that a little goes a long way - they are super potent! They freeze well, so if you purchase some from a local farmer, you can divide them into small portions for freezing.

You'll find a good source of these foods by visiting your local farmers market, health food store or organic co-op. If you can't find a local source, there are mail order services who will ship direct from the farm to you.

Coconut oil is anti-fungal, and it's a concentrated fat. You only need very small amounts of it melted over your steamed vegetables, or stirred into soup or stew. Don’t try to eat it on an empty stomach, it can cause nausea and discomfort due to its immediate effect of killing the yeast.

Do you have a weakness for chips and crunchy/salty fried snacks? Try air popped popcorn with a drizzle of butter or coconut oil and sea salt instead. Maybe add a sprinkle of herbs or spices...

Candida Elimination Program - Diet Step 3

Make a note: Durum flour, couscous, semolina, spelt, kamut, bulghur and triticale (a crossbreed of wheat and rye), are all names for certain kinds of wheat.

Read labels! Gluten is found in so many foods it can make your head spin. It's amazing how much gluten is found in prepared and packaged foods of all kinds.

Beware of ingredients like "starch", it might be corn starch or wheat starch. Other ingredients to avoid are dextrin, malt, maltodextrin, modified food starch, fillers, natural flavoring, hydrolyzed vegetable protein (HVP), and hydrolyzed plant protein (HPP). These also can contain gluten.

Make choices when you go shopping that will not bring any new gluten foods into the house. Plan meals which do not involve using any of the gluten grains or their products.

Making wholesome meals at home is the best way to avoid the gluten. When you work with nothing but natural, whole foods, you know exactly what's on your plate.

Grains are a contentious subject in the world of nutrition. They are not an "original" food source for humans. What's an "original" food source for humans? Think of foods you can eat raw in nature (yup, fruits, vegetables, roots, leafy greens, nuts, seeds - you can't walk into a wheat field and eat raw wheat). I personally feel better when I limit grains to a small portion of my weekly menus.

Quinoa, buckwheat, and wild rice would be good choices.

If you're going to eat cooked whole grains, remember the tips on properly preparing them.

A little farther along this step-by-step guide, if need be, we'll cut out all grains from the menu.

But for now:

Choose quinoa, buckwheat or brown rice instead of pasta.Choose a baked or boiled potato or yam instead of bread.
Instead of oatmeal for breakfast, try something like sliced green apples and berries with a handful of walnuts, or a soft cooked egg and lightly steamed greens.

Review the Gluten Free Foods List for more information.

Candida Elimination Program - Diet Step 4

Always eat fruit before other foods. Fruits digest faster than any other foods, so if you're in the habit of eating fruit for dessert, reverse that thinking. Eat fruits before your meal, or eat them as a meal. If you feel you want to avoid sweet fruit, phase them out slowly. Give yourself time to adjust.

Try making stevia-sweetened lemonade and limeade when you’re craving fruit or alcohol. Serve lemonade in a wine glass, or over ice in a tall glass with a straw for fun. Or if you don't do well with citrus fruits then get some herbal teas and make hot or iced tea, sweetened with stevia.

Check out my variety of drink recipes for more inspiration.

If you go out with friends who are having cocktails, you can order club soda with a lime. It looks like a cocktail and you'll have something to sip while everyone else is getting tipsy! And no hangover...

Candida Elimination Program - Diet Step 5

It's important for everyone get rid of pasteurized, homogenized low fat dairy - these are especially harmful to our health, whether we're doing a candida elimination program or just want to be healthier in general.

Raw butter from pasture grazed animals can offer a boost to compromised immune systems, and also helps the body assimilate fat-soluble vitamins from other foods. Since butter is mostly fat, there’s not much in the way of dairy sugars for the yeast to feed on. So, if you're a butter lover, find a source of raw, pastured butter and enjoy (in moderation please).

Some candida sufferers tolerate fresh, raw (non-pasteurized, non-homogenized) milk very well, and may even find that it speeds healing. For these people, yogurts, kefirs, and even some cheeses are going to be fine. There is a noted link between Vitamin B6 deficiency and candida overgrowth, and raw milk is rich in B6.

However, for others, the dairy sugars in cow milk may still feed the candida (yup, even non-sweetened dairy, we're talking about the sugars naturally present in milk, such as lactose). In this case, you could try raw goat milk or raw sheep milk. Raw meats are rich in vitamin B6, so you could consider making your own beef tartare (a French dish), or carpaccio (Italian). Seek out naturally preserved raw meats like braseola and proscuitto. Or enjoy gravlax and caviar if you prefer fish over meats.

Many people, whether doing a candida elimination program or not, have reported improvements when they eliminate pasteurized milk and milk products. See if it makes a difference for you in your own candida elimination program.

Meanwhile, dairy lovers, please seek out a local source of raw, pastured butter (and milk for those who find that they experience good benefits from it) from healthy cows and clean facilities. In some states you can purchase raw butter and milk in a store, but in many states you must go to the dairy farm and buy it there.

Believe me, it's well worth the effort - both to avoid the offending dairy products and to find a source of real butter and milk.

For more information visit Real Milk.

Candida Elimination Program - Diet Step 6

Believe it or not, a large number of people simply do not tolerate grains. Think about it - we, as humans can eat roots, leaves, sprouts and young shoots, fruits, vegetables, animal flesh, milk and eggs (the foods of a hunter-gatherer type diet) just as they occur in nature. Just find it and eat it. Our bodies know how to digest and process these foods. We may have been trained from a young age to prefer them cooked, but still, we can digest all these foods raw (in fact, most are richest in vital nutrients in their raw state).

But imagine walking in to a mature wheat field and trying to eat the wheat berries directly from the plants. Or visiting a rice paddy and trying to eat freshly harvested rice. You'd be making a lot of trouble for your digestive system, and the rest of your body in turn.

So, get off the grains and see how you feel in a week or two. If you still are experiencing digestive trouble, or other candida-associated symptoms, continue to the next step.

I know, it sounds like there’s going to be nothing left to eat but there really is! The recipes will help you stay in focus, take advantage of all that free inspiration!

Candida Elimination Program - Diet Step 7

Eat the good fats, plenty of non-sweet fruits (peppers, cukes, tomatoes, avocados etc.), leafy salads, low carbohydrate vegetables raw and lightly cooked, daily servings of dark leafy greens, and some healthy proteins in proportions which agree best with you.

If you’ve still been eating a lot of the high-carbohydrate veggies, this step may be another tough one. You’ll most likely go through a few days of feeling lethargic and super-duper hungry! Those first few days can be pretty hard, but it will pass. Yes! It really does happen!

Eat extra servings of salads dressed with good oils, or steamed veggies with raw butter or olive oil. Have a few ripe avocados around for a quick snack. Keep some homemade mayo on hand with some cut up peppers and cukes for dipping. If you can get fresh coconut, slice it up and keep some in the fridge (it will stay fresh for 2 or 3 days).

Eat when you’re hungry! Make guacamole with raw veggies for dipping. Sprouted sunflower seeds make a great pate when buzzed in the food processor with garlic, sea salt, herbs and spices and a little water. Keep plenty of salad fixins in the fridge and a ready supply of homemade dressings so you always have good foods to eat when you're hungry.

Remember to eat lots of veggies & non-sweet fruits, greens and three good meals a day including some protein and or healthy fats.

Candida Elimination Program - Diet Step 8

Have a few tablespoons of raw sauerkraut, kim chi, or your own favorite recipe at the beginning of each meal. It helps get those digestive juices going, and regulates the acidity of the stomach.

Peruse your local health food store’s refrigerated section and see what they offer, or ask someone there to direct you to the “raw fermented foods”. The selection seems to be growing every day!

It can be expensive to buy them pre-made, why not try making some of your own? There are whole books devoted to the subject. I’ve got some delicious recipes, and they’re really easy to do. Plus, its fun to see and taste the transformation in your own kitchen!

Also, the fermented foods are full of excellent probiotics to help restore the healthy flora of the intestines. And since this is a candida elimination program, we're clearing out the candida, which makes more room for those friendly flora!

For more information on the benefits of probiotics, click here.

Candida Elimination Program - Diet Step 9

This is another important part of a candida elimination program.

Of course, you’ve probably already been eating some of these, which is great! Now, you can up the dose on these powerhouse foods and get some serious results.

With the increase of the anti-fungal foods you may be experiencing some die-off symptoms. Remember to increase the dose slowly to help minimize the discomfort. And also take advantage of the natural detox tips to get some relief.

See the Anti-fungal foods section for more information on which foods to include.

Candida Elimination Program - Diet Step 10

Soaked nuts and soaked or sprouted seeds can be added back in after about a week, pure vegetarians should not go longer than a week.

Note: Sprouted legumes and seeds like mung bean sprouts, lentil sprouts and sunflower sprouts are fine for a candida elimination program. They’re easy to make at home and are great on a salad, or pureed into a raw hummus style dip.

You’re doing it! Congratulations!

This approach allows you to make changes gradually, always paying attention along the way to which changes really help, and which ones make little to no difference for you.

Remember, everyone is different. Please use these guidelines as just that -- "Guidelines".

Make good use of all the recipes here to keep it fun and fresh.

Eat well and enjoy!

Candida Elimination Program - back to Home Page

Candida Diet Guidelines