If you suffer from candida overgrowth, chances are you’ve heard of the benefits of following a low carbohydrate diet.  However, there seems to be ongoing confusion among the candida experts as to whether such diets are actually beneficial if you suffer from this fungal overgrowth.

Those in favor of high carbohydrate diets often make the argument that prebiotics from fiber are necessary in order to feed good gut bacteria and rebalance the gut microbiome.  However, low carb advocates will make the claim that high carbohydrate foods that are fiber rich can actually make a candida worse.

So, who’s right?  Should you be following a low carbohydrate diet if you suffer from candida? Or should you stick to fiber rich and high carbohydrate foods and hope the gut microbiome eventually corrects itself?

These are all questions that we will answer in this post.  However, if you want our honest opinion on the subject, we are in favor of a low carbohydrate diet (not ZERO carbohydrate) for those suffering with candida overgrowth.

By the end of this post, you will have a better understanding as to why we are in favor of a low carbohydrate diet for both candida overgrowth and optimal health!

Sugar and High Carbohydrate Diets

No matter which way you look at it, a high carbohydrate diet is going to be naturally high in sugar.  Even if you’re abstaining from sugar and only eating complex carbohydrates, such foods eventually break down into sugar in the body. 

Sugar is very problematic for those suffering with candida overgrowth in the body.  Although you’re probably already aware, the main fuel source of candida is sugar.  Without sugar, candida cannot survive and multiply in the body.  It’s for this reason that those who follow a diet high in sugar, carbohydrates, and processed foods will be more prone to developing a candida overgrowth in the body.

Many health experts will make the claim that low carbohydrate diets lack fiber and as a result can cause bowel issues such as constipation.  In fact, most will make the claim that low fiber diets are bad for the colon and will increase your risk of both sickness and disease.

Yet, studies have shown that those with Inflammatory Bowel Disease, a disorder that is caused by both an inflamed gut and bowel, actually respond incredibly well to a low carbohydrate type of diet and can help improve symptoms (1).

In fact, high carbohydrate diets never would have been a possibility if it wasn’t for mass agriculture and importation.  Our ancestors naturally consumed what the land provided. High carbohydrate foods were typically higher in cultures who adopted agriculture, while lower carbohydrate intake could be seen among hunter and gatherer tribes.

Vegetable Based Diets and Candida Issues

Those who have come to the conclusion through research and experimentation that sugar and starchy carbohydrates have a negative effect on candida often times opt for a lower carbohydrate diet full of “healthy vegetables.”

Vegetables are great, they’re all relatively low in carbohydrates, high in fiber, and do not contain sugars which can feed candida.  Unfortunately, there is a dark side to vegetables that isn’t being told.

In particular, vegetables are the richest source of anti-nutrients on the planet.  Anti-nutrients is a fancy way to describe “plant poisons.”  These plant poisons, or anti-nutrients, are produced by the plant in order to protect itself from predators.  Plants can not run away like animals and as a result use a form of chemical warfare in order to fend of predators.

These plant poisons present in vegetables often come in the form of oxalates, goitrogens, and salicylates.  All of these anti-nutrients can have a negative effect on intestinal health and can contribute to intestinal inflammation (2)(3).

It’s well known that those suffering from candida overgrowth will almost always have some degree of intestinal inflammation (4).  Consequently, when a diet contains high amounts of vegetables, this intestinal inflammation is often times increased.

Furthermore, many vegetables that are part of the cruciferous family, such a broccoli and kale, contain high amounts of goitrogens.  Goitrogens have been shown to have a negative effect on the thyroid and can contribute to thyroid disorders in the body (5). 

The only way to reduce anti-nutrient content in vegetables is through cooking, steaming, and boiling.  However, this does not completely remove all the anti-nutrients present in these plant foods.

That being said, vegetables can be good, but more is not necessarily better.

Fruit Based Carbohydrate Diets

The fruit based high carbohydrate diet is another diet that can cause many problems in those with candida overgrowth.  These diets are promoted as healthy and “natural” when in reality they can have very damaging effects on the body.

In particular, such diets are extremely high in fructose.  For those unaware, fructose is a fancy term given to the sugar in fruit.  However, in the end, it’s still sugar.

Although the sugar present in fruits may be a step up from table sugar, it can still have a negative effect in the body.  In particular, excess amounts of fruits, especially ones that have been overly hybridized, can be problematic for those with blood sugar issues.  Also, certain forms of fructose, such as high fructose corn syrup have been shown to contribute to conditions such as fatty liver disease (6).  However, to be fair, this form of fructose does no occur naturally in fruits.

However, many report digestive problems and sensitivities after being on a high fruit diet long term.  This is most likely due to the large amounts of natural sugars that occur in most store bought hybridized fruits which can have a negative effect on the gut.

Interestingly, one study found that fructose present in fruits can actually inhibit the growth of candida in places such as the mouth (7).  However, this may be due to the phytochemicals that occur naturally in fruits and may not be related to fructose at all.  Still, based on this study, an argument can be made when it comes to fruit and its potential anti-candida properties.

In our opinion, fruits should be consumed seasonally and overly hybridized fruits should be avoided.  That being said, we believe they should never form the base of any diet.

The Best Diet For Candida Overgrowth

If you suffer from candida overgrowth, you may be wondering at this point as to what diet you should be following.  Fortunately, we’ve covered the best diet before and all the information can be found on our Diet Protocol Page.  Here you will find everything you need to know in regards to diet and the best foods to be eating for candida overgrowth.

However, in short, diet should be centered around high quality organic animal foods.  These foods will provide the body with the building blocks necessary for repair in the body.  Unlike vegetables, animal foods do not contain either sugars or anti-nutrients.  As a result, they will not feed candida or contribute to intestinal inflammation.

Fruit should be eaten seasonally and overly hybridized fruit should be avoided.  Examples of fruits that have been extensively hybridized are bananas, grapes, watermelons, oranges, and apples.  As a rule of thumb, if it doesn’t contain seeds, don’t eat it!  This is a clear indication that the fruit has undergone extensive amounts of hybridization.

Also, if you must eat vegetables, always make sure that you either steam them or boil them.  This will help remove some of the anti-nutrients present in these foods and will make it more easily digestible.  Also, cooking vegetables in a healthy fat can also help increase the digestibility.

Lastly, diet should be devoid of all processed foods and sugar.  It’s important to remember that sugar is the perfect fuel source for candida to thrive and multiply in the body.

Consider Our Candida Diet Cookbook

If you haven’t done so already, we highly recommend you give our Crush Candida Cookbook a try.  It’s full of both gut friendly and anti-candida meals that taste delicious! 

Also, most of the recipes included in our cookbook are naturally low in carbohydrates.  We highly recommend it for anyone dealing with candida issues and who want great tasting meals while following a candida diet!