Does your tongue look like cottage cheese? Is your skin covered in a flat, red rash?

Candida is a common fungal infection, but when it overgrows the symptoms aren’t always as obvious as the ones above. Embarking on a journey to combat Candida overgrowth can be transformative, and a low glycemic diet stands as a cornerstone in this battle.

By prioritizing foods that gently influence blood sugar levels, this dietary approach not only hampers the sugar-rich environment Candida thrives in but also fortifies the body's defenses, promoting a balanced gut flora. This strategic nutritional shift, away from high sugar and refined carbohydrates, starves the Candida yeast of its primary fuel source, thereby mitigating its proliferation. As such, adopting a low glycemic diet emerges as a key ally in restoring equilibrium within the body's ecosystem, paving the way for enhanced well-being and resilience against Candida-related ailments.

In this blog post, we’ll break down candida and explain how a low glycemic diet is the natural solution you need to stop candida in its tracks. 

What is Candida

Candida is a fungus that causes a common yeast infection known as Candida albicans.

Typically, it’s present throughout our bodies in small amounts — mucous membranes of the mouth, intestines, gut microbiome, etc., and often appears in warm, moist areas such as the armpits and genitals. 

While it’s a harmless infection in otherwise healthy people, it can become problematic when too much candida is present and starts to overpower the “good” bacteria in the gut. This is especially dangerous for those with diabetes or a compromised immune system.

Symptoms of candida overgrowth include repeat yeast infections, digestive issues,  fatigue, brain fog, and weight gain.

A candida infection can occur from:

• Taking antibiotics as they suppress the bacterial flora that is normally present in the body.
• Diabetes
• Having a diet high in refined carbs and sugar
  
  

Candida & low GI 

To know which carbohydrates to include (and exclude) in your diet, it’s important to understand the relationship between candida and carbs. 

Candida & carbs

Similar to how we use carbs to get glucose for energy, so does candida. In fact, it utilizes carbs for protection from the immune system and multiplies when blood sugar levels are high. 

This means that the longer high levels of glucose are circulating in your blood, the more likely it is for candida to take advantage of the extra glucose and grow. 

So, how can you prevent candida overgrowth? The solution is simple — avoid carbs that will spike your blood sugar levels continuously, i.e., foods high on the glycemic index scale. 

High GI vs. Low GI

High GI carbs: These carbohydrates are quick to break down into glucose, causing a dramatic rise and fall in your blood sugar levels. It’s this sudden spike that makes high GI carbs great for candida growth.

• Rapid Glucose Breakdown: High glycemic index (GI) carbohydrates are metabolized quickly by the body, turning into glucose (sugar) at a fast rate. This rapid conversion results in a swift surge in blood sugar levels.
• Blood Sugar Spikes: The sudden spike in blood sugar creates an ideal environment for Candida yeast to flourish. Candida feeds on sugar, and these spikes provide an abundant food source, encouraging its growth and multiplication.
• Contributes to Overgrowth: Regular consumption of high GI carbs can perpetuate a cycle of Candida overgrowth, leading to a range of symptoms and health issues, including fatigue, digestive problems, and recurrent infections.

Low GI carbs: These carbohydrates are slow to break down and keep your blood sugar levels stable. Meaning, there isn’t enough glucose for candida to multiply. 

• Slow Glucose Release: Low glycemic index carbohydrates are digested and absorbed more gradually, leading to a slower and more controlled release of glucose into the bloodstream. This helps maintain stable blood sugar levels over time.
• Limits Candida's Food Source: By avoiding rapid spikes in blood sugar, low GI carbs starve the Candida yeast of the excess glucose it thrives on. Without a constant supply of its preferred fuel, Candida's ability to grow and multiply is significantly reduced.
• Supports Candida Management: Incorporating low GI carbs into your diet is a key strategy in managing and reducing Candida overgrowth. By stabilizing blood sugar levels, you not only limit the food source for Candida but also support overall metabolic health, reducing the risk of diabetes and other metabolic disorders.
  
  

Bacteria & Candida

Good bacteria, bad bacteria, and candida exist in a harmonious state in the gut microbiome. But when this balance is overthrown, candida can start to overgrow, impacting your gut and health. 

For example, as a result of the imbalance, leaky gut syndrome can develop, causing candida, food particles, and other toxins to enter the bloodstream.

Not only does this riddle the body with inflammation, but it’s also a precursor to invasive candidiasis — a serious and potentially life-threatening condition that can affect the blood, heart, brain, and other parts of the body. 

Low GI diet for Candida

The foods you eat have the power to course correct and restore balance to your gut flora…

But refined carbohydrates, i.e., carbs packed with sugar, will do the opposite.

To ensure candida doesn’t have the opportunity to grow, eat foods low on the glycemic index scale, with an emphasis on natural probiotics, to promote a healthy and balanced gut. 

What you should eat

A low GI diet for candida removes refined carbs and replaces them with whole foods that are slow to break down such as:

• Non-starchy vegetables such as cauliflower, spinach, and sweet potatoes
• Fruits such as berries, grapefruit, and apples
• Whole grains such as steel-cut oats, millet, and quinoa
• Lean Proteins such as eggs, salmon, and turkey
• Healthy fats such as olive oil, avocados, and nuts
  
  

Confused on what to eat? It doesn't have to be complicated! Be sure to grab our Low Glycemic 5-Day Meal Plan.

To promote healthy bacteria growth in your gut and fight candida, you should also consider adding fermented foods to your diet such as:

• Greek yogurt
  • Probiotic Power: Greek yogurt is rich in probiotics, beneficial bacteria that can help restore and maintain a healthy balance of gut flora. By enhancing the population of good bacteria in the gut, Greek yogurt directly competes with Candida, reducing its ability to thrive and multiply.
  • Boosts Immunity: The probiotics in Greek yogurt also strengthen the immune system, enabling the body to fight off Candida overgrowth more effectively.
  • Low Lactose: Compared to regular yogurt, Greek yogurt has less lactose due to the straining process it undergoes. This makes it a lower glycemic option, minimizing the sugar content that could otherwise feed Candida.
• Kimchi 
  • Fermented Benefits: Kimchi, a fermented vegetable dish, is loaded with probiotics that promote a healthy digestive system. These probiotics help in crowding out Candida yeast and restoring gut health.
  • Antioxidant Rich: The vegetables used in kimchi are high in antioxidants, which can help reduce inflammation in the body, a common issue in those suffering from Candida overgrowth.
     
• Sauerkraut
  • Digestive Health: Like kimchi, sauerkraut is a fermented food rich in probiotics, which support the balance of intestinal flora and combat harmful bacteria and yeast, including Candida.
  • High in Fiber: Sauerkraut is also a good source of dietary fiber, which promotes regular bowel movements and helps to cleanse the digestive tract of Candida toxins.
• Tempeh
  
  • Plant-Based Protein: Tempeh is a fermented soy product that serves as a nutritious, low glycemic source of plant-based protein. Protein is essential for repairing and building tissues, and it doesn’t spike blood sugar levels, making it ideal for a Candida-healing diet.
  • Supports Gut Health: The fermentation process makes tempeh another excellent source of probiotics, aiding in the reduction of Candida overgrowth by enhancing gut microbiome balance.
    
    

Below are examples of some of the best low GI super foods to fight candida:

• Garlic — This vegetable has strong antifungal properties is easy to incorporate into any dish.
• Coconut oil — This oil is a natural lauric acid that promotes gut health. 
• Apple cider vinegar — Research indicates that apple cider vinegar can damage candida’s cell walls and protein structures.
• Ginger & Cinnamon — These spices are packed with antifungal and inflammation-fighting compounds that work to promote gut health. 
  
  

Foods to avoid

The higher the glycemic index a carb has, the more likely it is to cause candida overgrowth. Stay away from:

• Caffeine and alcohol as they create an acidic environment in the gut which promotes candida growth
• Foods with yeast such as bread and pastries
• Sugary beverages such as fruit juice and soda
• Foods high in sugar
• Fast food
   

For more information on how to follow a low GI diet for candida, check out Well + Easy’s comprehensive low GI guide and library of recipes. 

In itself, candida isn’t an issue. But when it overgrows and the symptoms start setting in, that's when you have a problem.

Stop candida in its tracks and keep it from coming back by accessing our FREE Low Glycemic 5-Day Meal Plan.