Candida and the Candida Diet: A Dietitian's Perspective

As a registered dietitian and CEO of Grounded Root Nutrition, I often encounter questions about Candida and the increasingly popular Candida diet. In this post, we’ll explore what Candida is, how it can lead to health issues, and why the so-called Candida diet might not be the best approach for everyone.

What is Candida?

Candida, typically referring to Candida albicans, is a type of yeast that naturally resides in our gut. It’s important to understand that Candida is a normal part of our microbiome and isn’t inherently harmful. Problems arise when Candida grows out of control, leading to what’s commonly known as Candida overgrowth or a fungal infection.

The Delicate Balance

In a healthy gut, Candida is kept in check by:

• Other beneficial bacteria in our gut microbiome
• A strong gut lining
• Proper pH levels in the stomach

When this delicate balance is disrupted, Candida can proliferate and cause issues throughout the body.

Causes of Candida Overgrowth

Several factors can contribute to Candida overgrowth:

1. Stress: Stress is the number one culprit in Candida overgrowth. It can break down the gut lining and mucosal linings throughout your body, creating an environment where Candida can thrive.
2. Illness: When we’re sick, our diet often suffers, and our body’s defenses are weakened. This can lead to a breakdown of the protective mucin layer in our gut.
3. Changes in stomach acid pH: Both stress and illness can alter the pH of our stomach acid. As it becomes more alkaline, it creates an ideal environment for opportunistic pathogens like Candida to grow.
4. Western diet: The typical Western diet is a major contributor to Candida overgrowth. It’s often:
   • High in processed foods
   • High in alcohol and sugars
   • Low in whole foods, quality protein sources, fruits, and vegetables
   • This diet lacks the natural probiotics found in whole foods, allowing opportunistic pathogens like Candida to thrive.
5. Alcohol consumption: Excessive alcohol intake can exacerbate Candida overgrowth by further disrupting the gut microbiome and weakening the body’s defenses.

Symptoms of Candida Overgrowth

Candida overgrowth can manifest in various ways. Some common symptoms include:

• Chronic fatigue
• Brain fog
• Upset stomach
• Recurring yeast infections
• White film in the mouth (oral thrush)
• Frequent sinus infections
• Food sensitivities
• Fungal infections on fingernails or toenails
• Weakened immune system
• Joint pain
• Low mood

It’s important to note that these symptoms can be indicative of other health issues as well. If you suspect Candida overgrowth, it’s best to consult with a healthcare professional for proper diagnosis.

Diagnosing Candida Overgrowth

As a functional nutrition dietitian, I use two primary tests to diagnose Candida overgrowth:

1. Stool test: This provides a comprehensive analysis of the gut microbiome, including Candida levels.
2. Organic acid test: This urine test can also indicate the presence of Candida overgrowth.

These tests offer a more accurate picture than relying on symptoms alone.

The Candida Diet: What Is It?

The Candida diet has gained popularity as a potential solution for Candida overgrowth. Here’s what it typically entails:

1. Low sugar intake: The diet restricts sugar because Candida, being a yeast, thrives on sugar. This includes limiting not just added sugars, but also fruits and some vegetables high in natural sugars.
2. Gluten-free: Many Candida diets recommend avoiding gluten, though it’s worth noting that all grains, gluten-free or not, are still sources of complex carbohydrates.
3. Anti-inflammatory focus: The diet aims to reduce inflammation in the body.
4. Emphasis on non-starchy vegetables: These provide nutrients without feeding the Candida.
5. Inclusion of healthy proteins: Lean meats and plant-based proteins are encouraged.
6. Limited dairy: Some forms of dairy are allowed, but it’s generally restricted.
7. Careful selection of nuts and seeds: Those with low mold content are preferred.
8. Restriction of certain herbs, spices, and condiments
9. Limitation on fats and oils
10. Elimination of most sweeteners
11. Inclusion of some fermented foods: Though this can be challenging for some individuals.
12. Promotion of certain drinks: Such as chicory coffee and herbal teas.

Why I Don’t Recommend the Candida Diet

As a dietitian, I don’t typically recommend the Candida diet to my patients. Here’s why:

1. It’s overly restrictive: The Candida diet involves an exhaustive list of rules and food restrictions that must be followed for 2-3 months. This level of restriction can be mentally exhausting and stressful.
2. Stress counteracts benefits: The stress of following such a strict diet can actually lower stomach acid, potentially creating an environment more conducive to Candida growth - the opposite of what we’re trying to achieve.
3. Lack of scientific evidence: There’s limited scientific evidence to prove that the Candida diet effectively reduces Candida in the body.
4. Whole foods approach is simpler and effective: Simply incorporating more whole foods into your diet can naturally restructure your microbiome, including reducing Candida populations.

A Better Approach to Managing Candida

Instead of a restrictive Candida diet, I recommend a whole foods approach combined with mindful eating:

1. Focus on whole foods: Incorporate a variety of fruits, vegetables, lean proteins, and complex carbohydrates into your diet.
2. Reduce processed foods: Limit intake of highly processed foods, which often contain added sugars and preservatives that can disrupt gut balance.
3. Moderate alcohol consumption: Consider reducing or eliminating alcohol for a period to support gut health.
4. Practice mindful eating: Be aware of what you’re eating and how it makes you feel. This can help you naturally gravitate towards foods that support your health.
5. Balance special occasions: It’s okay to enjoy treats sometimes. If you’re having cake at a birthday party, balance it by having a meal rich in vegetables and protein beforehand.
6. Consider supplements: In some cases, targeted supplements can help bring down Candida levels more quickly. Always consult with a healthcare professional before starting any new supplement regimen.

Conclusion

While Candida overgrowth can be a challenging health issue, managing it doesn’t have to involve extreme dietary restrictions. By focusing on a whole foods approach, managing stress, and being mindful of your eating habits, you can support a healthy gut microbiome and keep Candida in check naturally.

Remember, everyone’s body is different, and what works for one person may not work for another. If you’re struggling with persistent symptoms or suspect you might have Candida overgrowth, it’s always best to work with a healthcare professional who can provide personalized advice and treatment options.

At Grounded Root Nutrition, we’re committed to helping you achieve optimal health through balanced, sustainable nutrition. If you have questions about Candida, gut health, or nutrition in general, don’t hesitate to reach out. Together, we can develop a plan that works for your unique needs and lifestyle.

References

Jawhara S. Healthy Diet and Lifestyle Improve the Gut Microbiota and Help Combat Fungal Infection. Microorganisms. 2023;11(6):1556. Published 2023 Jun 11. doi:10.3390/microorganisms11061556

Kumamoto CA, Gresnigt MS, Hube B. The gut, the bad and the harmless: Candida albicans as a commensal and opportunistic pathogen in the intestine. Curr Opin Microbiol. 2020;56:7-15. doi:10.1016/j.mib.2020.05.006

Richards, Lisa. 11 Symptoms of Candida Overgrowth. https://www.thecandidadiet.com/candida-symptoms/. Accessed August 1, 2024. Updated January 14, 2022.

Richards, Lisa. Foods to eat on the Candida diet. https://www.thecandidadiet.com/foodstoeat.htm. Accessed August 1, 2024. Updated December 31, 2021.

Kumamoto: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7744392/

Jawhara: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC10302699/