candida diet guide by kam sokhi allergy chef

What to Eat on a Candida Diet Tips for Beginners

Need help following a yeast-free diet? Whether you have an intolerance, allergy, or candida, I have you covered with recipes, a pantry list, and shopping lists.

Kick-Starting Your Candida Diet


After consulting with your doctor, you may have learned that you must avoid yeast due to an intolerance or recurring candida infections. This often requires adhering to a yeast-free, candida diet.

Feeling a bit daunted? No need to fret! Here, you'll discover recipes, essential pantry items, a downloadable cookbook with 40 recipes, free PDFs for shopping guides, foods to avoid, and a list of non-starchy vegetables.

As a chef with over 25 years in the industry, I've channelled my culinary expertise into creating recipes for those with allergies, intolerances, or dietary restrictions, helping them enjoy better meals with every bite.

I have a yeast intolerance, which means I steer clear of anything containing yeast or that encourages yeast growth in the body. This is akin to following a candida diet. I used to suffer from gas, bloating after meals, diarrhoea, nasal drip, stomach issues, itchy skin, brain fog, weight gain, and just generally feeling unwell. Consulting healthcare professionals and undergoing allergy tests revealed my sensitivity to various foods, including yeast.

These insights stem from my journey to healing my gut, navigating a candida diet, and developing recipes along the way.

Yeast-Free Pantry List & Staples -

Yeast-Free Pantry List & Staples -

  • candida diet recipes by Kam Sokhi Allergy chef

    Sweeteners

    Enjoy meals with candida-friendly sweeteners like stevia, monk fruit, and xylitol. You can buy these online, at supermarkets, or at a health food shop. Sugar feeds candida and yeast in the body, so it needs to be avoided. All sugar, including honey, is not permitted while on a candida diet.

  • candida diet recipes by Kam Sokhi Allergy chef

    Flours

    Coconut, almond and buckwheat flour are permitted. Buy these at health food stores, online or at health food shops. These flours are quite versatile you can make, cookies, wraps, bread and cakes with these flours.

  • candida diet recipes by Kam Sokhi Allergy chef

    Bone broth

    It’s one of the best food sources for destroying candida due to its positive effects on gut health. I prepare my batches weekly, which is soothing and nourishing for my stomach. I drink bone broth daily. Take a look at my recipe here.

  • candida diet recipes by Kam Sokhi Allergy chef

    Eggs

    Choosing organic and free-range eggs supports animal welfare and ensures that you consume high-quality products free from harmful additives. Eggs are extremely versatile and have a powerhouse of nutrients.

  • candida diet recipes by Kam Sokhi Allergy chef

    Vanilla powder

    Vanilla extract is not allowed in this diet because it contains sugar and/or alcohol. Buy it online. Vanilla seed powder, also known as vanilla powder or vanilla bean powder, is a fine powder made from dried and ground vanilla beans.

  • candida diet recipes by Kam Sokhi Allergy chef

    Oils & Healthy Fats

    I would recommend unrefined coconut oil, chicken fat, lard, ghee or grass-fed organic butter for cooking. For dressings, use avocado, walnut, flaxseed or extra virgin olive oil that is cold pressed.

  • candida diet recipes by Kam Sokhi Allergy chef

    Spices & Herbs

    All spices & herbs are permitted. They add so much flavour to foods. Steer clear of some spice blends as they can contain yeast extract as a flavour enhancer. I love cinnamon, turmeric, ginger, cardamom and fennel.

  • candida diet recipes by Kam Sokhi Allergy chef

    Apple Cider Vinegar

    The only permitted vinegars are distilled vinegar and apple cider vinegar (with the mother). This is the purest form of apple cider vinegar, unrefined, unfiltered, and entirely natural. The presence of the mother bacteria gives it a cloudy, thick appearance.

  • candida diet recipes by Kam Sokhi Allergy chef

    Nuts, Seeds and butters

    Avoid pistachios, peanuts, pecans and cashews due to their high mold content. All other nuts, nut butters and seed butters are permitted. My favourites are pumpkin seed butter, sunflower, hazelnut and almond butter.

  • candida diet recipes by Kam Sokhi Allergy chef

    Meat

    Avoid pork and processed meats. You can eat all other types of meat, but it's best to choose antibiotic-free, organic options. Stay away from processed meats that are high in dextrose, nitrates, sulfates, and other additives that can affect your health. Factory farmed meat can actually feed candida so avoid if you can.

  • candida diet recipes by Kam Sokhi Allergy chef

    Coconut milk

    I avoid supermarket coconut milk due to synthetic additives and gums which are irritating to the gut. I buy from Biona, Organic Kitchen, and Clearspring online or on Amazon. They only contain coconuts and water.

  • candida diet recipes by Kam Sokhi Allergy chef

    Fish

    When comparing wild fish vs farmed fish in terms of nutrition, wild-caught fish generally have higher levels of Omega-3 fatty acids, which are essential for heart and brain health. Wild fish can be bought at your local fishmonger or online.

  • candida diet recipes by Kam Sokhi Allergy chef

    Fruit

    Only low-sugar fruit is permitted on the candida diet. So stock up on all berries, green apples, kiwi fruit lemons and limes. You will be surprised at how you will stop craving sugary fruit once you start this diet. Avoid fruit juices and smoothies too they are packed full of sugars.

  • candida diet recipes by Kam Sokhi Allergy chef

    Tahini

    One of my favourite ingredients its sesame seed paste and can be bought in supermarkets. It has a nutty taste similar to peanuts and is really rich and creamy. Often used in baking, hummus or dressings.

  • candida diet recipes by Kam Sokhi Allergy chef

    Cacao powder

    Raw cacao powder is less processed than cocoa powder, retaining more natural nutrients due to minimal heat treatment. It is rich in antioxidants, fibre, magnesium, iron, and calcium. Use it in exactly the same way as cocoa powder.

  • candida diet recipes by Kam Sokhi Allergy chef

    Milk

    This diet typically avoids dairy, except for probiotic yoghurt, ghee, and butter in moderation. Milk is high in natural sugars, like lactose, and can be hard to digest. Use plant-based milk without added sugar, gums, or additives. Like Plenish milk.

  • candida diet recipes by Kam Sokhi Allergy chef

    Olives

    Always ensure that your olives are brined in olive oil and not vinegar, as that isn't permitted in the yeast-free diet. Buy olives in oil at most supermarkets, health food stores, or local food markets.

  • candida diet recipes by Kam Sokhi Allergy chef

    Grains

    Most grains are starchy and should be avoided. Suitable grains on this diet are, millet, amaranth, quinoa, buckwheat, brown, black, red and wild rice only. Available in most supermarkets, online or at your local health food store.

  • candida diet recipes by Kam Sokhi Allergy chef

    Vegetables

    All non-starchy vegetables are permitted, including asparagus, avocado, broccoli, cauliflower, celery, chard, cucumber, garlic, green beans, kale, onions, peppers, red, yellow, orange, and green, spinach, courgettes, and tomatoes.

  • candida diet recipes by Kam Sokhi Allergy chef

    Coconuts

    This diet permits all unsweetened coconut products, including coconut oil, desiccated coconut, and milk powder. When purchasing coconut milk, ensure it does not contain gums or additives.

Some Great Tips To Get You Started

  • Eating out

    It is still possible to eat out on a candida diet. Choose lean cuts of meat like steak or chicken with either a side salad or non-starchy vegetables and a drizzle of olive oil or lemon juice. For alcoholic drinks ( although not permitted), choose either gin or vodka with soda water, lemon or lime, and a sprig of mint so you don't feel like you're missing out.

  • Cooking at home

    Learning how to cook on the candida diet will be beneficial for your healing journey. It can help you save money and ensure that the food you eat does not contain any ingredients you cannot tolerate. Many videos and cookery books are available to help you learn new skills that your body will thank you for. You can also contact me here for a personalised one-on-one cookery class.

  • Research

    Before starting my candida diet, I spent weeks researching on Facebook groups, online and in books. Yeast can be found in many different foods, and it's important to consider the impact of sugar and carbs as they can feed yeast in the body. If you're interested in discovering some great platforms, books, and social media sites to follow, check out my article, "A Yeast-Free Guide", for all the details!

  • Digestion

    Avoid cold raw foods like salads, as they can stress your digestive system. Remember to chew your food well, take 20 minutes to eat, and avoid eating when stressed. Before eating, take 5 deep breaths to signal to your gut that it’s safe to eat, which can help your body digest the food better. It's important to note that you cannot digest food in a stressed state, so it's best to avoid eating too quickly. I have been taking L-glutamine,digestive enzymes when I'm working and cannot sit to eat, zinc picolinate, Bio Me pre-bio PHGG, and aloe vera, all of which have greatly helped my gut.

  • Relaxation, Movement & Mindset

    Gentle exercise can aid in eliminating toxins during a cleanse. Aim for activities that make you sweat. Sweating plays a crucial role in releasing toxins. Consider going for a run, dancing, or spending time gardening. Sticking to a strict diet can be challenging and may feel overwhelming, so ensure you have strong support. Joining Facebook groups helped me realise I wasn't alone in this process. Taking time to rest is key, especially as you might feel under the weather in the initial days of your cleanse, so remember to pace yourself.

  • Organic food

    Choosing organic produce means making a clean choice for your body. It reduces the burden on your body and helps cleanse it. Eating organic food can ease the workload on our livers, which work harder to process the toxins in non-organic produce. Our bodies are designed to thrive on natural foods, which support our health and boost our immunity. The complex ecosystem of microflora in our intestines is essential for proper digestion and a strong immune system. Pesticides, herbicides, and genetic modification have the potential to upset the delicate balance in our digestive system, which are so prevalent in non-organic foods.

  • Get expert advice

    I initially did not follow instructions and just winged it. I was trying to flush candida from my gut and ended up overdosing on supplements. This left me feeling dizzy and with excruciating headaches, which made me unable to work or drive. I want to emphasise the importance of seeking the help of a professional healthcare or holistic practitioner. It's really difficult to do this on your own. Don't do it!

  • Recipes

    Yes I know what the heck can I actually eat..... Luckily for you, I've created 40 deliciously creative recipes for a yeast-free and candida diet. You can find more information below. I've enjoyed some delicious and satisfying meals on this diet. Eating this way feels primal and natural, and I feel more nourished than ever. I created tasty food with lots of flavours rather than bland, boring recipes. Take a look below.

  • Shopping

    I was well-prepared to start my candida diet. I shopped at a mix of local stores, supermarkets, and online. I went to the Grape Tree for healthy bulk food and buy-one-get-one-free deals. Lidl is good for frozen wild fish. I use Well Easy for my online health food shop. Look here and use my code KAM10 at the checkout to receive £10 off your first order.

FREEBIES

Grab your FREE printable PDF cheat sheets for foods to avoid, a shopping list and a list of non-starchy vegetables you can eat.

Delicious Candida Diet Recipes From My Cookbook

Candida Diet Cookbook

Nourishing, healthy, yeast-free, and candida-friendly recipes packed with flavour and excitement. This collection of 40 recipes includes notes on where to buy ingredients and an equipment list.

Candida Diet, Yeast-Free Recipes

Click on pictures to be redirected to the recipes

FAQ’s

    • Fresh meat, free range chicken and fish

    • Eggs

    • Low starch vegetables: Artichokes, Asparagus, Avocado, Broccoli, Brussels sprouts, Cabbage, Celery, Cucumber, Eggplant, Garlic (raw), Kale, Olives, Onions, Spinach, Tomatoes, Olives are OK if they are not in distilled white vinegar, courgettes.

    • Nuts – Almonds, Flax Seed, Hazelnuts, Pecans, Sunflower Seeds, Walnuts

    • Grains,Oats, rice, buckwheat, millet, quinoa

    • Green tea

    • Avocados

    • If dairy is tolerated, Butter, Yoghurt, Organic hormone free milk,

    • Low sugar fruits

    • Xylitol as a sweetener

    • Apple cider vinegar

    • Vegetable oils

    • Sourdough (small quantities)

    • Herbs and spices are an excellent way to add flavour to meals, many have anti-fungal properties as well. These include: Basil, Black pepper, Cinnamon, Cloves, Dill, Ginger, Garlic, Oregano, Paprika, Rosemary, Thyme, Turmeric

  • Vegetables

    All vegetables are safe, but non-starchy vegetables like asparagus, cabbage, kale, cucumber, spinach, and tomatoes are especially good.

    Fruits

    Low-sugar fruits like berries, kiwi and green apple are only permitted, but you should avoid all other high-sugar fruits.

    Protein

    Meat like chicken, fish, beef, or shellfish is safe, and eggs are also a good source of protein.

    Nuts and seeds

    Almonds, sunflower seeds, and flaxseed are safe

    Grains

    Brown rice,black, red or wild rice, millet, amaranth, quinoa, oat bran, and buckwheat are safe.

    Healthy fats

    Avocado, extra-virgin olive oil, and olives are safe.

    • All forms of sugar, including honey, maple syrup, and molasses

    • Fruits high in sugar, such as bananas, mango, grapes, and dates

    • Starchy vegetables (potatoes, carrots)

    • Gluten, including wheat, spelt, and rye grains

    • Some dairy products, including cheese and milk

    • Processed meats

    • Packaged foods (frozen meals, chips, etc.)

    • Fried or junk food

    • Soda, coffee, fruit juice, energy drinks, caffeinated tea, and alcohol

  • Remedies and Treatments for Yeast Infections

    1. Take Probiotics. Many yeast infections happen when your immune system is busy or damaged.

    2. Eat Yoghurt. Yoghurt is another healthy source of probiotics.

    3. Apply Saltwater Rinses. Yeast infections can sometimes be reduced and soothed by rinsing the area gently with saltwater.

  • The candida diet is a yeast free, sugar free, low carb diet.

    The diet promotes whole foods that are low in sugar as well as non-starchy vegetables, lean protein such as meat, beneficial fats from sources rich in omega-3 fatty acids and non-caffeinated drinks. Examples include: Low-sugar fruit including lemons, limes and berries. Non-starchy vegetables such as spinach and kale.

  • Some people try a candida cleanse diet to cure these symptoms. The diet removes foods such as sugar, white flour, yeast, and cheese from the typical diet. It is based on the theory that these foods cause candida overgrowth.

    1. Red patch of skin (rash) with small, raised bumps (pustules).

    2. Itching.

    3. Burning sensation.

    4. Vaginal discharge (white or yellow).

    5. White patches or sores in your mouth that cause loss of taste or pain when eating or swallowing.

    6. Swelling (inflammation).

  • A true food allergy affects the immune system. Even small amounts of the offending food can trigger a range of symptoms, which can be severe or life-threatening.

    In contrast, a food intolerance often affects only the digestive system and causes less serious symptoms.

  • Food intolerances affect your digestive system.

    People who suffer from an intolerance, or sensitivity, can't break down certain foods.

    They develop gas, diarrhea and other problems

    An intolerance or food sensitivity is inconvenient but not life-threatening.

  • One way is to follow a candida diet plan, which is a low-sugar, yeast-free diet that helps “starve” candida fungus. A candida diet can take anywhere from a few weeks to several months to be effective.

  • Proponents of the candida diet claim that it kills off candida overgrowth by eliminating sugar, gluten, alcohol and some dairy products. It focuses on organic, low-sugar, high-quality produce, meats and fats.

  • The strongest candida killers are generally recognized to be antifungal drugs, such as fluconazole (brand name Diflucan), nystatin, and clotrimazole.

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