«Yeast-Free Anti-Candida Food Plan Trillions of healthy bacteria live in our digestive tract, making up what is called “microflora.” These ...»
Yeast-Free Anti-Candida Food Plan
Trillions of healthy bacteria live in our digestive tract, making up what is called “microflora.” These
bacteria play a supportive role in your intestines, helping to make vitamins, release natural antibiotics,
and break down toxins. Candida, a yeast-like fungus, is commonly present in your intestines, and its
growth is usually limited by your immune system and by your microflora.
If Candida is allowed to grow due to a weakened immune system or disease such as diabetes, the harmonious balance between it and the “good” bacteria is upset, resulting in intestinal candidiasis. Not only can this imbalance cause problems such as vaginal infections, but Candida also releases byproducts which are subsequently absorbed into the bloodstream, exposing the whole body to a variety of symptoms as the immune system tries to fight it off. Common symptoms include fatigue, bloating, gas, diarrhea and/or constipation, recurring bladder infections, menstrual irregularities, allergies, chemical sensitivities, and depression.
What increases the risk of Candida overgrowth, also called the Yeast Syndrome? The following list
includes the most common factors:
Repeated use of antibiotics, oral contraceptives, and/or steroids like prednisone • Diet high in sweets • Alcohol • Chronic stress • Diabetes • Weakened immune system • How is Candidiasis treated? A comprehensive approach is necessary to reduce the overgrowth of Candida organisms. The risk factors listed above must be reduced as much as possible, while supporting immune, digestive, and liver function. Since yeast feeds on carbohydrates, a food plan must be followed that starves yeast of its main fuel – simple sugars. Additional support in the form of healthy bacteria (called probiotics) is also used to compete with Candida in the intestines, resulting in a re-balancing of the microflora. Sometimes anti-yeast supplements or prescriptions are used to kill the yeast.
How is Candidiasis prevented? It is important to reduce as many of the above risk factors as possible to keep a healthy balance between yeast and microflora. Eating greatly reduced amounts of refined sugars and avoiding alcohol is a good place to start. It is also helpful to begin to develop a practice of mind-body techniques for stress reduction. This might include meditation/visualization, yoga, tai chi, or whatever exercise you enjoy.
How will I feel when I start this type of program? Many of the symptoms associated with Candidiasis are associated with absorption of yeast breakdown products. As these yeast die off, Some of these organisms are reabsorbed into the bloodstream, increasing the load the liver must filter or detoxify. It is common to experience short term reactions to this die-off, such as headaches, abdominal bloating, muscle and joint aches, or fatigue. It is also not unusual to crave the very food yeast thrives on, such as sweets, breads, and alcohol. (For further reading about intestinal candidiasis or yeast syndrome, refer to The Yeast Connection or The Yeast Connection Handbook by William Crook, M.D.) Anti-Candida Food Plan Guidelines In general, foods are restricted because of their carbohydrate (sugar) content. Peanuts and pistachios are to be avoided due to their high mold content, which can exacerbate Candida. Mushrooms are in the fungus family and may cross react with Candida. Fermented foods (vinegars, aged cheeses) may provoke symptoms because of similarities to Candida yeasts and may also feed Candida yeasts. These modifications are usually implemented for 2-4 weeks to assess response to the program. Follow-up modifications are made on an individual basis.
Additional foods to avoid include:
• All fruit
• All grains
• All dairy products except for plain yogurt with live cultures The recipes following may be used during any phase of the yeast-free Candida diet.
Food Re-introductions At the end of the additional 7-14 days, please add the above 3 food groups into your diet, very gradually, Day 1: add 1 serving (1/2 cup) whole grain daily, such as quinoa, brown or wild rice. After 3-4 days on grains, assess symptoms and if well tolerated with little or no digestive symptoms (or other symptoms that had been bothering you), add the next food group below. If not well tolerated, stay on just the grains for several more days until tolerance improves. It is best to do this as slowly as needed.
Day 3 or 4: add 1 fruit, such as orange or apple, each day. After 3-4 more days, assess symptoms. If well tolerated, proceed to the next food. If not well-tolerated repeat the above procedure by waiting several more days.
Day 7 or 8: add a dairy product, such as cottage cheese, or ricotta. Continue to assess symptoms and report to your healthcare practitioner. You may proceed at this time on the less restrictive list of allowed foods on page 2.
Meal Suggestions for the Candida Control Diet The following are menu suggestions. Recipes are provided for those items with an asterisk. Since this meal plan is quite low in carbohydrates, you may experience cravings at first, but this will pass and you will soon feel quite satisfied. If you are hungry you may increase your portion size since this is not a calorie-restricted program. Any recipe may be used for any meal; leftovers from dinner make a quick lunch. However on a Candida control diet it is best to use leftovers within 24 hours or discard.
Scrambled Tofu - Serves 4 1 Tablespoon olive oil 1/2 cup red cabbage 1/2 medium zucchini, sliced 2 green onions, minced 1 pound firm tofu, drained and crumbled 1 teaspoon turmeric 1/4 teaspoon cayenne, or to taste sea salt to taste 1/4 cup fresh parsley, minced After heating oil in a skillet, sauté cabbage, zucchini, and onions until they begin to soften.
Drain tofu well, pressing out excess water. Crumble tofu into skillet and add seasonings, stirring to mix well. Heat thoroughly and add fresh parsley just before serving.
Mexi Tofu Scramble - Serves 4 1 Tablespoon olive oil 1/2 medium onion, chopped 1/2 green pepper, chopped 1 pound firm tofu 1 teaspoon chili powder, or to taste sea salt, to taste 1/4 cup fresh cilantro, minced 1 medium tomato, chopped After heating oil in a skillet, sauté onion and pepper until they begin to soften. Drain tofu well, pressing out excess water. Crumble tofu into skillet and add seasonings, stirring to mix well. Heat thoroughly and add fresh cilantro and tomato just before serving.
Curried Eggs & Vegetables - Serves 2-3 2 tsp. olive oil 3/4 cup chopped onion 2 slices ginger root 1 clove garlic, minced 1 teaspoon curry powder 6 tablespoons chicken broth 3/4 cup bell pepper, cut into thin strips 1/2 cup snow peas 1/2 cup celery, sliced 1 tsp. olive oil 3-4 eggs 2 Tablespoons water Heat 2 tsp. olive oil over low heat in large skillet. Sauté onions, ginger root, and garlic until onions are soft. Remove ginger root. Add curry powder and chicken broth to onion mixture and simmer.
In a second skillet, heat 1 tsp. olive oil. Beat eggs and water and add to skillet. While eggs are cooking, add remaining vegetables to onion mixture; cover and continue to simmer. When eggs are done but still moist, fold vegetable mixture into eggs and serve on a plate.
Spiced Eggs - Serves 1 1/2 cup water 1/4 cup onions, sliced 1/2 cup summer squash, chopped 1/2 cup each spinach, bok choy, watercress, all torn into small pieces 2 eggs 1/8 teaspoon nutmeg 1-2 teaspoons olive oil Cook onions in water until they begin to soften. Add squash and cook 4-5 minutes. Add spinach, bok choy, and watercress and cook until soft. Do not overcook (they would begin to darken and become brown). Spoon vegetables into a bowl, reserving cooking water. Beat eggs and add nutmeg and 2 tablespoon cooking water. Heat oil and pour eggs into pan. Cook 2-3 minutes. While top is still moist, fill with vegetables and continue to cook. When eggs are done, fold one half of the egg mixture over the vegetables, into an omelet, and serve.
Begin by cooking onions in water for 1-2 minutes. Add celery, green pepper, and squash and continue cooking until soft. In a separate bowl, stir arrowroot into water. Move vegetables to edge of pan and stir arrowroot into cooking liquid, mixing well. Add tomatoes, reduce heat to simmer and cover.
Beat eggs. Heat oil in a second skillet over low heat. Pour eggs into pan and cook gently. When the eggs are done, mix in vegetables, warm, and remove. Sprinkle parsley over all and serve.
Silken Smoothie - Serves 1-2 1 carton silken tofu 2-3 Tbsp. cashew, hazelnut, or almond butter Soy, almond, or hemp milk to desired consistency (approximately 1/2 - 1 cup for medium-thick consistency) Place all ingredients in a blender and puree until smooth. Optional ingredients: ground flax seed, flax oil, or spirulina powder.
UltraBalance Berry Shake - Serves 1 1 scoop UltraBalance protein supplement 1/2 cup unsweetened strawberries, not packed (approximately 5 average sized berries) OR 2/3 cup unsweetened blueberries 8 oz (1 cup) water or unsweetened milk substitute Optional: Fiber supplement may be added Combine ingredients in a blender and mix well. You may try substituting part of the water with 2-3 ice cubes or you may use frozen fruit. You will need to increase liquid if adding fiber.
Lunch and dinner recipes may all be used interchangeably. Dinner leftovers are a great way to make quick lunches. When trying to eat foods that do not feed Candida yeast, it is best to use leftovers within a 24 hour period.
Mixed Greens Salad with Tofu or Tuna - Serves 1 1 cup tofu cubes or tuna chunks (salmon, chicken, or turkey can substitute) 2 cups mixed greens 1/2 cup celery, chopped Red and/or green cabbage, shredded ½ cup garbanzo, kidney or other beans of your choice 1 Tbsp. minced parsley Slice tofu into 1/2” x 1” pieces, or break tuna into chunks. Add remaining ingredients and top with dressing of your choice from below.
Dressings (choose one):
1. To ½ cup olive and/or flax oil and ¼ cup lemon juice, add crushed garlic, oregano, and basil.
Whisk in 1 tsp mustard powder, salt and pepper to taste.
2. Mix tahini (sesame butter) with water to thin a little and drizzle over salad.
3. Mix ½ cup plain yogurt, ¼ cup chopped chives, and 1 small clove minced garlic
4. Whisk 1-3 Tbsp. plain yogurt (to taste) into dressing #1 Mock Mayo I 1 pound tofu ½ cup lemon juice 1 cup cold-pressed grapeseed, safflower or canola oil 1 teaspoon sea salt ½ teaspoon dry mustard powder 1-2 garlic cloves (optional) In a blender, whip all ingredients together until thick. Store in refrigerator. You may freeze half. Try being creative by adding paprika, celery seed, or any favorite spice.
Mock Mayo II 1 egg 1/2 teaspoon sea salt 1/2 teaspoon dry mustard 2 Tablespoons lemon juice 1 cup cold-pressed grapeseed, canola or safflower oil Put egg, seasonings, lemon juice and 1/2 cup oil into blender and process at high speed. While blender is still running, remove top and pour in remaining oil in as a steady stream. Continue until oil blends in. Store in refrigerator.
Deluxe Tuna, Chicken, or Turkey Salad- Serves 2 2 hard boiled eggs, chopped 1 - 2 Tablespoon Mock Mayo I or II (see above), or hummus ½ cup shredded and chopped cabbage 2 Tablespoons fresh cilantro, basil, or parsley, chopped Add all ingredients to 1 cup leftover tuna, chicken, or turkey (or 7 oz. can) Stuffed Pepper Variation - Serves 2 Make above salad and substitute 1-2 tsp. chopped fresh dill for cilantro and stuff into 2 medium red peppers. Serve cold.
Spinach Salad – Serves 1 1/2 cup chopped walnuts or pecans 1 clove crushed garlic 1 Tbsp. olive oil 2 cups chopped spinach greens 1 or 2 hard boiled eggs 1/4 cup sliced black olives 10 cherry tomatoes Ingredients for dressing #1, above Sauté walnuts or pecans and crushed garlic in olive oil, being careful not to burn. Set aside to cool. Toss dressing #1 with spinach and remaining ingredients. Garnish with garlic and walnut/pecan saute.
Bean Salad - Serves 4 2 cups black beans (or other favorite bean) 1 red pepper, diced 1 yellow or green pepper, diced ¼ to ½ cup diced red onion or scallions 1 cup cherry tomatoes (optional) 1/4 cup olive oil 1 Tbsp. lemon juice 2 tsp. ground cumin
Combine all ingredients and chill for an hour before serving:
Italian Tofu - Serves 2-3 1 cup tomato puree 1 cup water 1 cup broccoli 1 cup cauliflower 1/4 teaspoon sea salt 2-3 cloves minced garlic 1/2 teaspoon parsley 1 teaspoon basil 1/2 teaspoon oregano 8 ounces regular firm tofu (not silken), cubed In a saucepan, combine all ingredients except tofu. Simmer until vegetables are tender and flavors are blended. Drain tofu and cut into cubes. Gently fold tofu into tomato mixture. Heat through and serve.
Chilled Shrimp - Serves 1 6 large unpeeled shrimp or prawns 3 cups boiling water 1 Tbsp. lemon juice Add shrimp to boiling water. Remove the shrimp when they turn pink (about 5 minutes), drain, set aside. Shell the shrimp. Drizzle with lemon juice and serve. May be added to salad greens.
Creamy Cold Tomato Soup - Serves 5 1 cucumber, chopped 1 scallion, chopped 1 clove garlic 4 cups tomato juice 1 cup plain yogurt 1 green pepper, chopped 1/2 tsp. dill weed Fresh tomato, diced, for garnish (optional) Combine all ingredients (except yogurt) in small amounts in blender and blend until smooth. Use salt sparingly if needed, and pepper to taste. Whisk in yogurt. Chill several hours before serving and garnish as desired with optional diced tomato.
Beans and Greens Soup - Serves 6 2 cups white kidney beans (or other white beans) 2 cups kidney or red beans 1 1/2 cups chick peas 3 cups fresh spinach, escarole, or Swiss chard, washed, drained and chopped OR 4 cups chicken or vegetable broth 2 large onions, chopped 2 cloves garlic, minced 1 tsp. dried basil or 1 Tbsp fresh basil 1 Tbsp. dried parsley or 2 Tbsp fresh parsley 1 tsp. dried oregano or 2 tsp fresh oregano Beans may be canned or cooked from dry. If canned, organic is preferred, and include any liquid from the beans. Combine all ingredients and simmer about 45 minutes to 1 hour. Add pepper to taste.