Having a healthy gut microbiome is very important for both those dealing with candida overgrowth and for those seeking optimal health.  Unfortunately, most dealing with candida overgrowth oftentimes have very poor intestinal health.  In fact, it’s very common for candida sufferers to show signs and symptoms of a gut dysbiosis.

For those unaware, a gut dysbiosis is simply when the number of good bacteria are outnumbered by bad bacteria.  This is very typically among those with candida overgrowth.  However, the majority of the general population has some form of gut dysbiosis due to poor lifestyle and food choices.

Luckily, increasing the number of good bacteria can be very beneficial for those with candida.  In particular, increasing the amount of lactobacillus bacteria has been shown to be very beneficial for those with candida.

That being said, how can those dealing with candida overgrowth obtain this beneficial strain of bacteria naturally?  Also, why is this bacteria so beneficial when it comes to candida overgrowth?

These are all questions we have answered plus more in the post below.  In fact, by then end of this post, you will have a better understanding of lactobacillus and how to get more of it into your diet!

What is Lactobacillus?

Lactobacillus is a beneficial microorganism that occurs naturally in most fermented foods.  Foods such as sauerkraut, miso, kimchi, pickles, yogurt, and kefir are all great sources of this beneficial bacteria.  However, homemade raw milk kefir will contain extremely high amounts of this bacteria.

Unlike other strains of bacteria, lactobacillus actually releases small amounts of hydrogen peroxide in the body.  Research has shown that hydrogen peroxide has an anti-candida effect in the body and can be beneficial for managing this problematic fungus (1).

Luckily, lactobacillus naturally releases safe amounts of this substance in the body and can be useful for combating candida.  In fact, one study found that lactobacillus bacteria can help to inhibit the formation of candida biofilms (2).  For those unaware, candida biofilms are what makes getting rid of this pathogenic fungus so difficult.  It will actually hide behind these biofilms for protection against the immune system.

As a result, the incorporation of lactobacillus foods can be great for those dealing with candida overgrowth.  Again, fermented foods are going to be the richest source of this beneficial bacteria.

How to Incorporate Lactobacillus into Your Diet

As mentioned, anything that has undergone fermentation will naturally be high in this beneficial bacteria.  Milk kefir, if well tolerated, is the highest source of this bacteria.  However, other fermented foods and drinks are also good options.

We highly encourage all of our readers to make all their own fermented foods at home.  There are several different reasons for this.  For one, making your own fermented foods at home will help to cut down on cost.  You can make a huge 32 oz jar of sauerkraut for under 4 dollars.  Also, at home fermentation incorporates “wild yeast” which adds much more diversity to the final product.

Store bought fermented foods are typically done in a controlled environment.  This helps with consistency, but causes lack of diversity in the final product.  Those dealing with intestinal issues will want to populate their gut with as many diverse bacteria species as possible.  This helps to maintain balance in the microbiome and stops the overgrowth of one particular strain of bacteria.

Home fermentation kits can be purchased relatively cheap and are easy to use.  Watch the video below for easy to follow instructions on how to make your own sauerkraut at home today!

Start out With Small Doses

The last thing you want to do if you suffer from candida overgrowth is to begin overloading your body with high amounts fermented foods.  It should be mentioned that 1 tablespoon of sauerkraut contains over 6 billion microorganisms!

If consumed in excess early on, fermented foods can lead to symptoms such as bloating and gas.  This is mainly due to the shock they can have on the gut microbiome.  It’s important to remember that you’re introducing live microorganisms into your diet, as a result, you will always want to introduce them as slowly as possible.

Starting as small as a teaspoon a day of fermented foods is a good starting point.  Slowly work your way to higher doses if you notice no negative side effects.  However, it’s always important that you start off small and work your way up.

Histamine – Possible Problems with Fermented Foods

Those dealing with candida overgrowth oftentimes also suffer from histamine intolerance.  Histamine intolerance is when the body becomes oversensitive to the compound histamine.  Intolerance’s to this compound usually result in an intense immune response.

Symptoms of a histamine intolerance include:

• Sneezing After Eating
• Red Itchy Rash
• Hyperactivity
• Anxiety
• Fatigue
• Brain Fog
• Digestive Problems

Unfortunately, fermented foods are very high in histamine.  As result, those dealing with candida overgrowth may find they react poorly to all fermented foods.  This is yet another reason to always start off with small amounts of fermented foods.

If you find you’re reacting poorly to histamine rich foods, you will have to remove them from the diet until your gut microbiome is balanced.  Research is clear that fungal overgrowth’s such as candida can stimulate mast cells to release histamine (3). 

As a result, the growth of candida may need to be first inhibited before fermented foods can be incorporated into the diet.  However, this can leave candida suffers without a paddle since lactobacillus only occurs in fermented foods.

Furthermore, if you notice you’re reacting poorly to foods you were once able to tolerate, this may be a possible sign of histamine intolerance.

Alternatives to Fermented Foods

For those with histamine intolerance and who cannot tolerate fermented foods, there is another option for obtaining lactobacillus in the diet.  Although we do not recommend supplements, the use of a high quality probiotic can be beneficial for those dealing with histamine issues and wanting to obtain lactobacillus in their diet.

There are several different probiotics supplements on the market today, however, they’re not all created equal.  Most probiotics contain a wide array of different bacterial strains that can actually make a histamine condition much worse.  This is because many bacteria actually release small amounts of histamine.

Fortunately, researchers have development various probiotic supplements to contain low levels of histamine producing bacteria.  In particular, soil based probiotics are generally regarded as low histamine producing.  Also, soil based probiotics naturally contain lactobacillus which is good for those with candida.

Although we do not personally use probiotics or supplements, the soil based probiotics by Ancient Nutrition seems to be a quality probiotic.  It contains no fillers or harmful synthetic ingredients.

Again, we do not recommend long term use of probiotic supplements.  Rather, they should be used until the gut is properly balanced.

Beyond Probiotics – Following The Correct Diet

Probiotics such as lactobacillus can be great for those dealing with candida overgrowth.  In fact, fermented foods have been used for centuries and have been proven by research to contain anti-candida properties.  However, fermented foods should only make up a small portion of an individual’s diet.

In our experience, the base of anyone’s diet should be high quality animal foods.  Animal foods provide the body with all the necessary building blocks needed for regeneration and repair.  They’re also free from anti-nutrients that can hinder absorption of key minerals and lead to poor intestinal health.  It’s for this reason that animal foods make up the base of our Candida Diet Protocol.

We do not recommend plant based diets for anyone dealing with candida overgrowth.  These diets are loaded full of plant anti-nutrients that can cause malabsorption issues in the body and hinder digestion.  These diets are typically also high in sugars which can feed candida.

Animal foods are by far the most nourishing foods for those with intestinal health issues.  They also provide the body with the important fat soluble vitamins such as A, D, and K which are vital for both the immune system and healthy bone development (4)(5)(6).

It’s for this reason that high quality animal foods form the base around our free Candida Diet Protocol.  We highly recommend you look over this free protocol for more information on candida and the best foods to eat for candida overgrowth!