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How to Eat a Vegan Candida Diet

I’d been thinking of starting vegan Candida diet (the cleanse) for 2-3 years before I finally decided to give it a go in August 2016. And so began the journey on restoring my health naturally.

You’ll be able to read about my experiences and research results from a series of articles:

For FULL GUIDE Download my FREE EBOOK on Candida Overgrowth!

Why I Needed to Go on Vegan Candida Diet

Fortunately my Candida overgrowth symptoms had not been too severe, so that I’d been able to postpone starting the diet. However, they were inconvenient enough to finally take the critical step. Firstly, I could feel the candida symptoms where most women with candida overgrowth do. Secondly, there were other concerns (especially within the preceding 10 months):

  • cracks in the corners of my mouth that just wouldn’t heal,
  • bloating,
  • sinusitis,
  • frequent upper respiratory infections,
  • hay fever, and
  • blood sugar spikes.

At some point I began to notice that when I managed to keep my blood sugar stable for a day or two the corners of my mouth would start to heal. I had been trying all kinds of salves to spread on the corners, but nothing really helped. Then I found one with anti-fungal properties and noticed improvement straight away. So, I guess this was the final trigger to jump on board.

Why I Was So Reluctant to Start With Vegan Candida Diet?

I hadn’t done much research by then, but I knew that all fruits, especially dried fruits would be off the list. And there I was having fruit smoothies for first breakfast, muffins that were sweetened with bananas and dried fruits, snacking on fruits, and of course banana ice-creams as after dinner dessert. Not thinking about it too deeply, it felt like everything would have been taken away from me. It all just seamed too overwhelming and too much to deal with.

However, then I thought that this was exactly what I’d felt when I changed my diet to whole food plant-based in 2012. Also back then the change seemed crazy and overwhelming. However, I did it nevertheless because my health was more important than any short-term inconvenience.

The key is to concentrate on what you CAN eat rather than wasting your time on thinking about things you’d miss. Overcrowd your menu!

How I Got Started on Vegan Candida Diet?

Firstly, I did my research. I read many related websites and found a very good book by Linda Allen, Yeast Infection No More. Yeast Infection No More is also available in SpanishItalianPortuguese, and German.

In 2018 I stumbled upon the ultimate guide to beating yeast infection – a very thorough 700-page book The Candida Crusher by naturopath Eric Bakker from New Zealand. He has successfully treated thousands of patients over the past 25 years and I found great value from his book.

Furthermore, I was also looking for vegan Candida Diet Meal Plans, but failed to find any. So, I did the same as with switching to plant-based diet in 2012 – I created my own balanced plant-based meal plans using the help of an online nutritional program. I’d insert every food I ate and recipe I created making sure I was getting all the necessary nutrients. By the way, I’m still doing that from time to time as I’m living Candida free. It’s important to monitor what you eat to keep your blood sugar stable and have that Candida under control.

The Five Main Principals of Vegan Candida Diet

There are five main principals to follow if you want your Candida diet to work:

1. Eat foods that don’t feed Candida and don’t eat those that do feed Candida.

Foods to Avoid on Candida Diet Cleanse:

  • Fruits – all sweet fruits and berries, including dried, fresh and canned + fruit juices.
  • Starchy vegetables – potatoes, beet, yams, sweet potato, corn, peas, parsnips, carrots.
  • Refined grains and corn – any products made of white flours and white rice as well as corn.
  • GMO soy products. Non-GMO, unsweetened soy products are fine. Prefer them fermented, i.e. natto, tempeh, miso.
  • Some nuts – cashews, peanuts and Pistachios as they may contain mould.
  • Alcohol – any beverages containing alcohol.
  • Sugars – all syrups and artificial sweeteners, except stevia and xylitol.
  • Additives and preservatives – citric acid, anything you don’t know.
  • Some beverages – coffee, black tea, any drinks that contains sugars, i.e. any drinks other than plain water, herbal tea or chicory.
  • Condiments – read the labels really carefully and look for sugars or any other additives that you don’t know. As a rule, it’s not possible to find a suitable condiment from a store when on Candida Diet. You can check from organic stores for natural products or make your own.
  • Vinegar – all vinegars except apple cider vinegar.
  • Yeast – brewer’s, baker’s and even nutritional yeast.

Foods to Eat on Candida Diet

  • Non-starchy vegetables – asparagus, avocado, broccoli, Brussels sprouts, cabbages, cauliflower, celery, cucumber, eggplant, green beans, raw garlic, kale, lettuce, olives, onions, rutabaga, spinach, summer squashes, swiss chard, tomatoes, turnips.
  • Gluten-free grains – millet, buckwheat, quinoa, brown rice, gluten-free oats and oat bran.
  • Nuts and seeds – almonds, coconut meat and milk, flax seeds, chia seeds, sunflower seeds, hazelnuts, pecans, pumpkin seeds, walnuts, hemp seeds, poppy seeds.
  • Legumes – non-GMO and unsweetened soy products (milk, tofu, tempeh) without any unwanted additives.
  • Yogurts and plant-based milks – anything unsweetened based on non-GMO soy, coconut, hazelnuts, almonds, quinoa, millet.
  • Seaweed – nori, kelp, wakame, dulse, sea lettuce.
  • Herbs, spices and seasoning – apple cider vinegar (organic), basil, black pepper, cardamom, cayenne pepper, cinnamon, cloves, cumin, dill, garlic, ginger, lemon and lime, juice, oregano, paprika, parsley, rosemary, sea salt, thyme, turmeric.
  • Mushrooms were in the “avoid” list previously. However, new evidence has emerged. Candida likes sugar and refined, simple carbohydrates. Mushrooms are neither of these. The only thing you need to be careful about is moulds. So, if you make sure your mushrooms and mould-free, go ahead and enjoy them!
  • Beverages – water, chicory root coffee, herbal teas.
  • Sweeteners – stevia and xylitol. Go easy on those two though – don’t eat only sweetened meals.

Foods That Most People Tolerate Also During Candida Cleanse Diet:

  • Low-glycemic fruits and berries (blueberries, blackberries, cranberries, raspberries, strawberries, rhubarb, green apples) – in some cases low glycemic fruits and berries would be fine if eaten separately on an empty stomach away from fatty foods. Read more from my post Living Candida Free After the Cleanse.
  • Legumes – most people tolerate lower glycemic legumes also in the cleanse stage. Go for unhulled lentils, mung beans, black beans, peas, and chickpeas. Soak and cook them yourself as canned versions tend to have higher glycemic load. If you possibly can, sprout all legumes before cooking. Apparently sprouting decreases carbohydrate content and increases protein and soluble fibre content of grains and legumes. I created recipes like Mung Bean Porridge and Vegan Paleo Brownies to enjoy sprouted legumes.
  • Grains that contain gluten and glutinous foods – rye, wheat, spelt, barley, kamut, farro. If you don’t have gluten intolerance, you should be fine consuming small amounts of whole grains containing gluten. The key is not to go overboard here!
  • Starchy vegetables – many people might tolerate potatoes, sweet potatoes, and winter squashes in small amounts, but it’d be better to avoid those foods for at least 2-3 weeks because people tend to overeat them compensating all the sugary foods that have been cut out. Having lower glycemic load, carrots and beetroot are better tolerated. However, prefer them raw, steamed or stir-fried as baking and boiling increase GL.

NB! Should you decide to continue with the items in grey area and don’t get better, cut them out completely for at least 2-3 weeks. Some people might need even few months. (updated in July 2018)

Finally, it’s not only about what you eat, but also HOW you eat! My main suggestions:

  • chew your food properly as digestion begins in mouth;
  • concentrate on eating, be mindful;
  • don’t be engaged in other activities while eating (TV, phone, iPad, book, emails etc.);
  • don’t eat if you’re not hungry and stop eating when you’re almost full.

2. Taking Supplements


Anti-fungals help kill candida. Start anti-fungal therapy at least a week after the beginning of Candida Diet, otherwise you can experience severe candida die-off symptoms.

Natural and more commonly found anti-fungals are aloe vera, cinnamon, cloves, coconut oil/meat/milk, garlic (2-4 raw cloves a day), onions, seaweed, ginger, olive oil/olives, lemon and lime juice, pumpkin seeds, rutabaga, cayenne pepper, grapefruit seed extract, olive leaf extract, oregano oil, turmeric.

Also, try my Anti-Inflammatory and Anti-Fungal Shot

The best all-in-one clinically studied supplement is Canxida Remove that is anti-fungal, anti-parasite as well as anti-bacterial.

CanXida Remove is a unique high-potency, sustained-released, anti-fungal, antibacterial and anti-parasite formulation for candida yeast infection.

It contains 12 of the most potent anti-fungal herbs:

  • Garlic 2% allicin
  • Caprylic acid
  • Undecylenic acid
  • Betaine HCL
  • Grapefruit seed extract
  • Black Walnut Hull Extract
  • Pau D’arco 4:1 extract
  • Neem 4:1 extract
  • Berberine HCL
  • Clove 4:1 extract
  • Biotin
  • Oregano oil

Repeated CDSA testing (Comprehensive Digestive Stool Analysis testing) before and after taking CanXida Remove has confirmed the clinical efficacy of this potent broad-spectrum formulation.

Buy Canxida Remove here – use code nele5 for 6% off.

In case you only need anti-fungals or wish to address parasites separately there’s:

Mycozil™ is a natural, vegan-friendly blend of potent herbs and enzymes to support detoxification of yeast and undesirable fungal organisms from the body.

Mycozil is a unique, all-natural formula designed specifically to support the body’s natural balance of yeast and fungal organisms. It’s made with potent herbs and enzymes that work with your body’s internal defenses to protect against the spread of harmful organisms.

Paratrex (anti-parasite) is a unique formula designed to help create an environment that’s hostile to invading organisms while promoting a natural cleansing of your body. It’s made with a blend of herbs [Organic Black Walnut (green hull), Wildcrafted Epazote (leaf), Diatomaceous Earth, Organic Neem (leaf), Wildcrafted Wormwood (leaf/stem), Organic Clove] and other all-natural ingredients, and it’s enhanced with fulvic acid to promote absorption. If unwanted, internal guests are affecting your health, Paratrex can help bring it all back in balance.

  • Cleanses Your Body of Harmful Organisms
  • Supports Normal Digestive Health
  • Boosts the Immune System


Probiotics help maintain healthy balance of gut flora and therefore support your immune system. They also help restore correct acidity in your gut after antibiotic treatment. Antibiotics make your gut too alkaline because they kill the acid-producing bacteria.

It’s important to fill your gut with healthy bacteria, like Lactobacillus Acidophilus and Bifidobacteria Bifidum, so that there is no room left for Candida yeast.

I’d recommend the following 2-in-1 supplement containing both probiotics and digestive enzymes:

Canxida Restore

CanXida Restore is a unique candida yeast-cleansing formulation designed by Eric Bakker after almost three decades of clinical naturopathic gastroenterology experience. This formula contains 7 enzymes, 6 probiotic strains, 18 billion CFU, is Time Release, & Shelf-Stable. Formula works great for those with candida yeast overgrowth, leaky gut, and SIBO.

CanXida Restore contains:

6 premium probiotic strains:

  • Lactobacillus acidophilus
  • Lactobacillus plantarum
  • Lactobacillus casei
  • Lactobacillus rhamnosus
  • Bifidobacterium bifidum
  • Bifidobacterium longum

7 Digestive and Systemic Enzymes:

  • Amylase
  • Cellulase
  • Glucoamylase
  • Hemicellulase
  • Invertase
  • Protease
  • Serratiopeptidase

Buy Canxida Restore here – use code nele5 for 6% off.

In case you only need probiotics and no enzymes, there’s:

Balance One Probiotic:
  • 12 probiotic strains.
  • 15 billion CFUs per tablet.
  • 60 tablets per bottle (enough for 2 months).
  • Free of nuts, dairy, gluten. Non-GMO and vegan.

Buy on Amazon  |  Buy on BalanceOne
Use code NUTRISALE for 15% off (valid in both shops).

Again, it is advised to wait at least one week after you start your course of antifungals to avoid severe die-off symptoms.

Probiotic foods – yogurt (non-GMO soy or coconut), fermented foods such as sauerkraut and kimchi. You need to make sure that it is raw and not pasteurized as pasteurizing kills all the good bacteria.

Prebiotic foods don’t contain any good bacteria, but they help the good bacteria to survive and grow. Chicory root contains an excellent prebiotic named inulin – so, have chicory root coffee with almond milk or non-GMO unsweetened soy milk and sweeten it with stevia or xylitol.

Supplement Summary

  • Canxida Remove – anti-fungal, anti-parasite, and anti-bacterial. Code nele5
  • Canxida Restore – probiotics and digestive enzymes. Code nele5
  • Canxida Rebuild – 32 different vitamins, minerals, special nutrients, and 9 herbal medicines. Code nele5
  • C-3K Plus – 3000mg vitamin C powder with bioflavonoids. Code nele5
  • Mycozil – anti-fungal.
  • Paratrex – anti-parasite.
  • Balance One – probiotics. Code nutrisale
  • Veganzyme – digestive enzymes.

Also, check out my Amazon storefront for a good vegan omega 3, vitamin D and more.

Disclosure: this post contains affiliate links. As an Amazon Associate as well as Global Healing, Canxida, and BalanceOne affiliate I earn from qualifying purchases. For every purchase made from the links in this post, you’ll be able to support my work. So you can look after your health, and contribute to my mission at the same time. Thank you!

3. Exercise to Beat Candida Overgrowth

Your body won’t get better if you sit in an armchair all day. So, get out there and at least do your 8 000-10 000 steps daily. Yoga and pilates are also very good choices for you to start with.

4. Stress Management

You can eat the healthiest diet in the world, but you won’t beat Candida overgrowth if you’re stressed out. Incorporate meditation and yoga into your daily regime. Furthermore, deal with negative people as well as activities (it might be the job that you hate).

Finally, sleep is very important part of stress management – if you stay up until 2am, your body will always be stressed and you won’t get better no matter what you do. Aim to go to bed between 10:00-10:30pm or earlier every night. How much sleep anyone needs is individual, but most people require 7-8 hours.

5. Reintroducing Foods Properly

It is crucial to reintroduce fruits and starchy veggies gradually, one-by-one starting from the items that have lower glycemic load. By all means, you can’t rush it or you’ll fall back several steps! Get more information on reintroduction from The Candida Crusher or my Reintroduction Meal Plan.

6. Sticking to Healthy Wholesome Lifestyle

You’re wrong if you think that you can go back to your old ways after feeling better. After all, those where the habits that got you the illness in the first place.

If you truly want to change you lifestyle for good, you’ll find my book Plant-Based Made Easy very helpful as it contains lots of practical tips on transitioning to healthy whole food diet. Be aware that many recipes in this book are not Candida diet friendly. However, most are easily adjustable.

What I Experienced During My First Week on Vegan Candida Diet?

Although I did not start with antifungals and probiotics straight away, I still experienced Candida die-off symptoms:

  • Headaches for 4 days starting from the second day. It was quite bad for the first two days, but I still managed to do without any painkillers. On the third and fourth day it already got milder and was quite bearable.
  • Dizziness and lack of energy. Part of it was certainly due to the fact that I just couldn’t eat as many calories as I was supposed to. Starches and fruits give a lot of energy, but as these were taken away I needed to get used to new quantities and eating habits. Being already quite thin, I even lost a kilo in the beginning, but gained it back pretty quickly.

On my third week I thought it’d be safe to have some red beans with my lunch, but I was wrong. I experienced some itching the next day, which went away pretty quickly as I didn’t try to reintroduce any new foods. To be on the safe side, I waited until six weeks were up before trying to bring something back onto my plate. In order to learn from my mistakes, I developed a gradual plan to reintroduce foods (see my meal plan that reintroduces foods).

Download my FREE EBOOK on Candida Overgrowth!

Finally, read on vegan Candida diet meal planning – what exactly, how often and in what order I’ve been eating. More importantly, follow me on Instagram for tricks and hacks on vegan Candida diet and subscribe to my newsletter or follow me on Facebook not to miss any posts.

Should you feel that all this is too overwhelming (like I did in the beginning), go and check out my Vegan Candida Cleanse Meal Plan and Vegan Candida Diet Meal Plan Reintroducing Foods

I’m so happy to see people getting real help and relief from my meal plans and I treasure the relationships I’ve formed with many of them! Thank you!

Editor’s note:
This article was revised on Feb 5, 2020.

Disclaimer: this information is based on my own research and personal experience and is not intended to be a substitute for professional medical advice. Users should seek their own professional counsel for any medical condition or before starting or altering any exercise or diet plan. It is your responsibility to know your health and nutritional needs.


  1. I loved the sentence: to concentrate on what you CAN eat rather than waisting your time on thinking about things you’d miss.
    I think it is really well said!
    This post is definitely instructive and nice, thank you!

  2. Hi Nele. I’m on the plant-based candida diet too. I know only Ricky Heller and her recipes. I’m very happy I found your site.

    • Nele Liivlaid

      Hi Maria!

      I’m so glad that you can make use of my recipes! Not all of the recipes on my blog are Candida diet friendly though as I only started the diet in August.

      Good luck to you!


  3. Jean-Marc Le Dorze

    Hi Nele.

    Thanks for the info. I am thinking of starting a plant based candida diet. I eat a whole plant based food diet as well. Are lentils fine, or perhaps they are too starchy?

    I am sure your recipes will be super helpful when the time comes.

    • Nele Liivlaid

      Hello Jean-Marc!

      I’m so glad you found my recipes 🙂
      The suitability of lentils depends on how severe your case is. I diminished the quantity of grains and legumes severely when switching to Candida diet. I’m having a max of 100 grams of dry weight of legumes per day (same goes for grains). I bought this book on Candida http://bit.ly/CandidaPresentation and found it super helpful finding answers to questions that weren’t covered online.

      I wish you good luck with the diet and a very merry Christmas!


  4. Hi Nele!
    I just wonder how is your candida diet… I am thinking about starting candida fight but I am quite sceptical, as long as I have tried 2 anti-candida programs in past that did not work for me..
    many thanks for your recipes! I had your porridge for breakfast and it was very nice 🙂

    • Nele Liivlaid

      Hello Eva!

      I’m so glad you like my recipes! 🙂

      The diet is working very well for me –I’ve only had setbacks when I ate something I was not supposed to. This book helped me a lot to understand the dos and don’ts when getting rid of Candida infection http://bit.ly/CandidaPresentation

      I hope you’ll find a way to beat it!

  5. I’m SO GLAD I found your site / Instagram… I’ve done a lot of research on Candida (mainly because I’ve had all the symptoms for a while) but never found anything saying I would be able to combat them as a vegan. You proved me wrong. I’m currently working on the motivation to cut out a lot of the foods I love. Thank you for sharing your journey and knowledge! 🙂

    • Nele Liivlaid

      Thank you so much Kelsea! I know what you mean because when I started with Candida diet in August I also had to do a lot of research 🙂 I find motivation in my well-being, which is the most important thing! It’s just the matter of changing your habits, which actually comes quite easy and quickly — for me at least 🙂
      BTW — I’m about to launch vegan Candida diet meal plans as well. It is basically ready, but I don’t offer them publicly yet. Should you be interested, I can send you more information on email.

      All the best and good luck!


  6. Hi Nele,

    Thanks for all your excellent research and work that is making it easier for vegan plant based eaters to become fungal free 🙂

    I’m currently in the process of starting an eating plan to relieve me of my symptoms, but I’m concerned about how to make sure to get enough vitamins and minerals on such a limited diet? Is there a multivitamin/multi mineral that can be taken as well to assist? Would spirulina and maca powder be ok to take? Could you recommend other natural powders that might assist with vitamins/minerals?

    Many thanks, Emily 🙂

    • Nele Liivlaid

      Hi Emily,

      I’m so glad that you find my posts helpful!
      There is absolutely no need to take any extra vitamins (except vitamin C in the beginning) as you’d get more than enough from the grains and veggies you can eat. Spirulina and maca are OK to take though should you like to.
      I also offer vegan Candida diet meal plans (about to launch them soon as well), both the cleanse plan and plan for reintroducing starches. Should you be interested, I can send you more information on email.

      All the best!


  7. Hi It has been a good while since you did this post, and Id love to hear how it ended. Im about to embark on a vegan candida cleanse… after five weeks in you ended this blog so we don’t get to know what happened, and how long it was before you could re introduce beans etc without itching. Please reply… many thanks

    • Nele Liivlaid


      Indeed, I’ve been chatting about my progress on Instagram, but haven’t really had time to write a longer blog post 🙁 I started to reintroduce starchy veggies and legumes after 2 months on cleanse. Now I can even eat some fruits in the morning on an empty stomach. I still don’t have bananas and dried fruit. I know, I really ought to write a proper blog post about my progress as there is so much I have discovered on this journey!

  8. So you are saying that we should avoid legumes while simultaneously eating legumes?

  9. HI
    I have inflammatory issues and want a candida cleanse. I dont have any immediate, noticeable symptoms so I never know if Im doing it right; example: On your third week you introduced red beans and had itching; I never have digestive issues or itching with beans or anything else, so how will I know when I’ve given it long enough? I paid good money to go to a Nutritionalist who was willing to help me as a vegan, but we fell out because she was reluctant to do a candida cleanse. All she did was say ‘no gluten for six weeks’… and gave me a list of foods I can eat.
    I wanted to cleanse first, then re introduce later but she wouldnt. And there is NO ONE in my part of the country willing to help me on a plant based diet. Im overwhelmed by so much info online, been searching for months and read everything I can get my hands on… My main difficulty is breakfast… I wake up ravenous and cannot find what to eat. I can’t stand ‘milks’, I always had humous on toast before but the gluten free breads contain sugar. Im starving….. 🙁

    • Nele Liivlaid

      Hi Amber!

      Thank you for reaching out!
      I will send you an email regarding my Candida Cleanse and Re-Introduction Meal Plan!

    • For breakfast I like to have a green juice (celery, lemon, leafy greens, cucumber, cilantro, ginger) and/or yogurt that I make myself using a young coconut (coconut water & coconut meat) mixed with a nut ( I switch it up between almond, macadamia, hemp seeds). It’s good to soak the nuts first for a few hours & drain the water. I learned a lot from Lou Corona on youtube ( https://www.youtube.com/watch?v=_HlD_puTXyQ ) Cheers!

      • Nele Liivlaid

        That’s great Karl! Yes, it is best to soak all grains, legumes, nuts and seeds for better digestion and to enhance mineral absorption.

    • Nele Liivlaid

      Hi again Amber! I’ve sent you the email. Let me know if you didn’t get it!

      All the best!

  10. Hi Nele, I think I have candida eventho’ I’ve been so healthy my whole life. This year I started on my vegan journey but now I have chronic candida! I am very depressed. I am starting the cleanse today and was hoping on stage II what do you do? do you slowly introduce some foods while starting the probiotics? thank you

    • Nele Liivlaid

      Hi Andrea,

      Congrats on taking the journey! Well done!
      Yes, in reintroduction stage you introduce foods back one by one. You should start the probiotics already during the cleanse!

      I will send you detailed information on my cleanse and reintroduction plans on your email. Maybe you could benefit from one or both of them.

      All the best!

  11. Hi Nele, I am a bit confused. From this recipe it says brown rice is allowed but in the other article it says you re-introduced brown rice into your diet. Is brown rice allowed when you’re first starting out?

  12. Diane McConahay

    I can’t thank you enough for this info. I’ve been vegan for almost 10 years. I was diagnosed with cancer 6 months ago and was told yesterday I now have Candida. I was almost as devastated by the Candida as the cancer. Food is my happy place. I am grieving over the many foods I can’t eat, as they are staples in my diet. I am also working with an Ayurvedic Dr. I am not able to eat garlic and many other things that I love. I will be doing my best to focus on the things I can eat, like you’ve said. Thank you ?

  13. I’m so confused and really need to know if I can eat tofu and if not how comes soya milk is allowed? I’m so desperate and it’s rinsing out my pockets!! Any cheap recipes would be ace!
    Many thanks

    • Nele Liivlaid

      Hi Melissa,

      Thanks for reaching out! I totally get your frustration!

      Tofu is OK, if it is organic and non-GMO and if you don’t have intolerance. Also, organic non-GMO soy milk without additives is ok. All the recipes on my blog are vegan Candida diet friendly from Sept 2017 — feel free to explore!
      If you’re interested, check out the description of my vegan Candida cleanse meal plan here https://www.nutriplanet.org/product/1-week-vegan-candida-cleanse-meal-plan/

      All the best!

    • Tofu contains the only whole soybean and, and also is available in a fermented form. Soy milk usually contains sugar, synthetic vitamins – often made from petroleum products, flavor, and a gumming agent. Personally, I prefer unsweetened coconut milk.

      • Nele Liivlaid

        Yes indeed — I forgot to mention that soy milk (or any other plant-based milk) should also be additive free (unless it’s algae derived calcium supplement). Soy is best consumed in fermented form (miso, natto, tempeh, fermented tofu) as it has the least anti-nutrients that inhibit mineral absorption. If you have unfermented soy definitely heat it to reduce anti-nutrients.

  14. I dont know how you struggled on calories and volume. Im doing 3200 calories a day plant based and on a candida diet. Can you explain that more?

    • Nele Liivlaid


      As I’m struggling to keep my blood sugar stable (not to have highs and lows) I need to watch the glycemic load of foods very carefully. Grains, legumes and starchy veggies actually have quite high GL, so I can’t just eat them until I’ve had sufficient calories. On the other hand, nuts and seeds are very high in fat, so in order to keep calories-from-fat 25%, I also can’t munch on them for energy.

      Read more here https://www.nutriplanet.org/2017/07/living-candida-free/

      Luckily I discovered that I actually don’t need that much energy and much lower caloric intake is sufficient. In fact, I feel more awake and sharp 🙂

    • Cwilliams, could you please elaborate on this? I’m looking over this list and I can’t figure out how in the world could I eat 3000 kcal while having no starches and fruit, but I need a candida diet badly?? Please help.

      • Nele Liivlaid

        Hi Andy!

        Foods like quinoa, amaranth, buckwheat and millet contain quite a lot of calories and if your blood sugar is stable, you can have those as much as you need. However, as also mentioned before, I found that it’s absolutely not necessary to concentrate on calories. It’s important that all the RDA’s (micros and macros) are met and that you don’t feel deprived of energy. So, I discovered that I’m actually doing great with much less calories. Of course, you need to be ready to feel quite miserable during the first 1-2 weeks of your cleanse as your body detoxifies itself and Candida is dying off 🙂 I hope this helped

  15. Hi Nele, thank you SO MUCH for posting this. I have been struggling with recurring yeast infections and I’ve just started following the cleanse from the Candida diet website, but was very disheartened to have to eat eggs since I am vegan. Thank you for veganizing this! I do have a question about some staples in my diet: are almond butter and tahini ok? What about whole non-GMO edamame? Finally, I’m not sure if you have any experience with S. Boulardii, but it’s been recommended to me for digestive issues and is used as a healthy probiotic but it is also a yeast. If you happen to have any information on whether taking it would be contraindicated on the candida diet I’d appreciate it. Thanks again and looking forward to hearing from you.

    • Nele Liivlaid

      Hi Augusta!

      Thank you so much for your kind words and for reaching out!
      Almond butter and tahini are ok given that there are no unsuitable additives. Also, non-GMO organic soy products are ok unless you’re allergic to soy.
      And yes, I do have experience with S. Boulardii — I was suggested to take a course of it last year in August when I’d been on Candida diet for a year and I did a lot of research and finally decided to give it a go. For me it was helpful and didn’t bring any Candida symptoms back.
      In case you’re interested, I also have cleanse and reintroduction meal plans available — https://www.nutriplanet.org/shop/

      Best of luck to you with beating Candida!

  16. I apologize, I meant to post my comment here. WARNING: The probiotics listed are cultured in dairy. http://amzn.to/2t943MW

    • Nele Liivlaid

      Hi Stephanie,

      The product info says: Our probiotics supplement is whole food, gluten free, dairy free, vegetarian probiotic supplement for a balanced, health internal environment. The probiotics are cultured in dairy, which is generally consumed during the fermentation process.

      So yes, thank you for pointing out that for ethical vegans this product is not suitable. I will make a note to the post and will try to find a suitable vegan substitute for those in need.

      All the best!

    • PuraDyme is vegan & very ethical. Lou Corona also has tons of free information on Youtube.


      • Thank you! It’s a little pricy, but the ingredients look really great. 🙂

        • It seems pricey but it’s all in how you use it. I only take one capsule per day, maybe 5 per week. I can see results from one, but I don’t really have any serious health problems. If I am starting to get sick, ate a heavy meal, or am hungover ;), I may take 2 – 3 that day… So one bottle lasts me about a year & a half. It’s about $0.28 per pill, or $6 per month.

  17. I don’t understand how GF oats or brown rice is okay with candida due to the high carb count?

  18. Kathleen Chandler

    Hello Nele! I am going to do this. I have been vegan for 9 years but I have had issues with systemic candida. My blood tested high for candida antibodies. I get strep a lot and I am on and off of antibiotics. I am going to get a really good probiotic and I already eat loads of kimchi. I will then wean myself off of coffee and start the diet full force in two weeks. Thank you for writing this up. Next…I am going to find ways to keep the strep from coming back. It has been a lifelong struggle.

    • Nele Liivlaid

      Hi Kathleen!

      I’m so glad that my blog posts have been helping you! I also procrastinated for as long as I could, but finally pulled myself together and I’m so happy about that decision! 🙂
      In case you feel too overwhelmed with balanced meal planning and supplements, you can check out my candida cleanse plan under products!

      All the best!

  19. Liv Gullerud

    Thank you for this, it’s very inspiring. I will start this as soon as possible 🙂 Can I eat lentils or no legumes at all? Greetings Liv

    • Nele Liivlaid

      Thank you Liv!
      Legumes are not advised during the cleanse, but they will be reintroduced once the cleanse is over. See other foods that are switched back from the description of my reintroduction meal plan here https://www.nutriplanet.org/product/candida-diet-meal-plan-vegan/

      All the best!

      • Liv Gullerud

        Great, thanx:) It’s possible that I’ve had this for 10 years allready without knowing it. I have many of the symptoms including digestive issues, psoriasis and rashes. I am also very sensitive to food including all kinds of sugars and syrups. I’m going to do the spit test to check it, but would you also recommend going to the doctor Did you do that before starting the diet? All the best, Liv.

        • Nele Liivlaid

          Hi Liv!

          It depends on how open your doctor is. I didn’t go because I knew she’d only prescribe something for the symptoms and not treat the cause itself. If you could find a holistic doctor or naturopath, that would be fantastic.

          • Great! Thank you for your help 🙂 I think I will buy your meal plan cleanse, I just need to get things a bit sorted first. Really want to get rid of these health problems now 🙂

          • I’m so glad you’re taking your health into your own hands! Yeah for that! Let me know if you need help with anything!

  20. Thank you so much for such a valuable resource 🙂 It is good to know that I can have some soya products still as it makes meal planning so much easier. I recently found out that coconut aminos are beneficial which is amazing so I use that as a replacement for soya sauce now. I am now on day 7 and am definitely more optimistic now than I was at the beginning!

    • Nele Liivlaid

      I’m so glad to hear that Laura! Thank you for your kind words!
      Make sure the soy products you use are organic and non-GMO. Also, prefer fermented soy, i.e. yogurt, miso, tempeh, fermented tofu and natto.
      Did you already download my free ebook on Candida overgrowth? If you’re interested you can do that on my blog.

      All the best!

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  22. Hi Nele, I have just signed up to your newsletter. It’s my second time I’m doing your fermented buckwheat bread. My oven doest have doesn’t have the 35c setting, the lowest is 50c. I just wonder if it matters and how can I get round this problem. Many thanks. Mar

    • Hi dear! I’m so glad to have you in this community! 🙂
      You can ferment at room temperature, if your oven doesn’t go that low (50C is too hot). It can take up to 24 hours or longer depending on how cool or warm it is. Now, in summer, it should be around 16-18 hours though. I’d recommend putting the batter into cold oven for stable environment.

  23. Alexandria Reid

    Hi there Nele!

    I just wanted to confirm; does unhulled mean legumes that are in their raw/uncooked state? The ones I’d buy “hard” in a bag? Sorry, I do tend to get a tad confused.

    • Hi! No worries! 🙂 Unhulled means not having had the hull removed. For example, hulled sesame seeds are white whereas unhulled are brownish. Also, the pink lentils that cook super fast are hulled, i.e. the hull as been removed and you have less fibre.
      Yes, it’s better to buy raw legumes/grains and soak/cook them yourself, but I’m sure you can also find cooked unhulled legumes/grains.

      Let me know if you need to know anything else!

  24. Hi nele!
    Thank you so much for all the information you provide! Theres one thing I’d like to know your opinion on. From everything I’ve read of your resources and others, it seems like too much carbs is really bad for candida because of glycemic load, but you also say that too much fat is bad. Do you have recommendations for getting enough calories? would upping carbs or fats be more detrimental? I am recovered from anorexia, so being in any sort of calorie deficit would be really dangerous for me.

    • Hi Alexandra!
      As I also write in my meal plan, it’s individual as every body is different. If you don’t have problems with blood sugar fluctuations you can also eat more complex carbs (whole grains and legumes). In case you do need to watch your blood sugar, eat up on non starchy veggies and add more whole nuts, seeds and avocados.

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  26. Thank you SO MUCH for this post! I also started noticing something was off when the corners of my mouth started cracking as well and just wouldn’t heal. Had to to go pretty deep in research to realize it was actually candida.
    The meal plan is wonderful and so useful. Thank you again!

  27. Oh my gosh I’m getting withdrawal headaches! I read that gluten withdrawal can cause headaches and fatigue and that is me right now! Can I ask why you stayed gluten free? Opinion of gluten seems to be so mixed!

    • Hi Vikki! It is mixed because it is very individual. People who are sensitive to gluten should leave it out. Others can have 100% whole grains products. It seems like your body can use the break if this is the way it reacts. Are you sure it is gluten and not the combination of all the foods that you’ve left out?

  28. I just jumped onto it being gluten because that’s the biggest change to my diet. Except I’m eating way more soya instead of beans. I’ll be happy when the headaches stop though!!! Lots of paracetamol. I’m mega grumpy too!

  29. robI am six foot 120 pounds and detoxing but I am so confused about what to eat I eat meat greens and the good fat. I am taking Gisynergy. And Stockton and Interfase plus. I have candida albican, streptococcus, Staphylococcus etc. And struggle maintaining a 1200 calorie diet a day.

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