A yeast-free diet is one of several methods suggested to alleviate the symptoms of candidiasis. Not everyone agrees on its effectiveness, but many people have had good feedback, at least according to anecdotal evidence. Therefore, trying does not harm. The natural balance of candida found in the body is upset by excessive fungal proliferation. In theory, eliminating yeast-containing foods for at least 6 weeks can then restore the right balance and calm the infection. For those who are predisposed to regularly suffer from candidiasis, it may be useful to permanently reduce the consumption of yeast.
Steps
Part 1 of 4: Assess the Problem
Step 1. Consider your specific symptoms
Candidiasis usually causes itching, burning, and white patches in the oral or genital area. However, some also observe other symptoms, including depression, headache, fatigue, stomach pain, and indigestion.
- If oral or genital candida infections are common and recurring, this may be a symptom of general yeast intolerance. The infection can be treated with medicines, but it is good to consider the underlying cause of the problem.
- Some candidiasis do not respond well to medications, so it may be helpful to follow a yeast-free diet to regain lost balance. Since this change isn't dangerous, trying a yeast-free diet is a popular method among those with persistent infections.
Step 2. Consult your primary care physician
You should see your doctor for a diagnosis, as many of the symptoms indicated are general, so they can be due to multiple causes. Candida fungus proliferation can often be measured, but this analysis is not always accurate. What is certain is that a diagnosis based solely on symptoms is the result of speculation and can be erroneous.
- If your doctor thinks it is candidiasis, he may prescribe antifungal medicines (preferably to be taken for a 6-week course). It is possible to combine them with a yeast-free diet - this combination will help you fight the infection. Here are some effective antifungals: fluconazole, terbinafine, nystatin, itraconazole.
- Many traditional doctors are not convinced of the usefulness of this diet for therapeutic purposes. Don't be surprised if your primary care physician doesn't seem very interested in what you've decided to eat. Dietary changes are difficult to measure (and can change on an individual level), so evidence may be limited for practical reasons. Unfortunately, there aren't many demonstrations, but that shouldn't stop you from giving it a try.
Step 3. Prepare to switch your diet
Whether you intend to change it simply for a month and a half or for the foreseeable future, this change can be a daunting task in the absence of a good mindset. Try to prepare in advance and surround yourself with supportive people.
- Remember that the first few days are likely to be difficult as the body will go through a big transition. With a yeast-free diet, the balance is upset not a little, but then the body gets back on its own. It will be a bit like maneuvering a boat during a storm.
- Don't reward yourself with foods that will make you stray from your diet. Instead, reward yourself in other ways, like investing money or spending your time on something you enjoy.
Part 2 of 4: Try a 4-6 Week Diet
Step 1. Learn which foods are to be avoided
While you don't have to dwell too much on the hardships that this diet entails, it is important to be aware of the limitations as you adapt to a whole host of new habits.
- Stay away from all foods containing yeast, such as most breads, pasta, and baked goods.
- Sugars in all forms (including sucrose, glucose and fructose) are also dangerous, as candida feeds on these compounds and proliferates.
- Refined grains, malt-based and fermented products (vinegar, soy, ginger, beer, wine, and all other spirits) contain yeast or fast-acting carbohydrates that fuel the proliferation of candida.
- The dairy products you find in the supermarket are almost never fresh. Pasteurized milk contains both contaminants and antibiotics that fight them, so it should be avoided. The same goes for most cheeses. The main exception in this category is yogurt with live cultures.
- Avoid mushrooms of any kind.
- It is advisable to avoid stimulants such as coffee, chocolate, black tea and so on. In fact, they release stored sugars in the body, thus providing a fertile ground for candida. The same goes for artificial sweeteners and spiced foods.
Step 2. Find out what foods you can eat
Basically, your diet must consist of whole grains, vegetables and fresh proteins, with limited quantities of fresh fruit and dairy products (because they contain a lot of sugar). Make a detailed list of the foods you can eat, so you can choose the ones you like best. Here are some of them:
- Fresh meat, chicken and fish;
- Egg;
- Chickpeas and lentils;
- Avocado;
- Walnuts, cashews, hazelnuts, macadamia and coconut nuts;
- Brown rice (avoid refined rice) and rice cakes;
- All vegetables, fresh or frozen, including garlic and onion;
- Fresh fruit (shouldn't be bruised), but avoid melons or grapes
- Cow's milk in limited quantities (120 ml per day) or soy / rice milk;
- White yogurt with active cultures;
- Low-fat, sugar-free flaky cheese;
- Homemade popcorn;
- Simple chips without monosodium glutamate;
- Herbal teas.
Step 3. Find out which foods you can indulge in less frequently
It is allowed to eat them once a week (one food at a time). A single serving will not upset the balance too much, this would happen if it became a habit. Here are some examples:
- Wholemeal pasta;
- Tomato concentrate;
- Cheeses such as camembert and feta;
- Natural canned tuna (instead, you can regularly eat the fresh one);
- Spices.
Step 4. Follow the diet for 4-6 weeks
At the end of this period, the infection should pass and the symptoms relieve. If after following this diet you do not feel fit or healthy, it may be that the cause of the discomfort is not due to candidiasis. In fact, this time interval should be enough for the body to recover its balance.
Also, as with any allergy or intolerance, removing the culprit from your diet for some time is a perfect way to spot the annoyance. The problem? Some allergies manifest themselves in a very clear and obvious way, for example with a rash or an asthma attack. Instead, the symptoms of yeast intolerance can be difficult to identify with certainty. Remember that it is important to trust your feelings
Step 5. Slowly replenish foods over 2-3 weeks
If the infection has passed and you would like to start eating certain foods again, you can do it safely, without rekindling the same reaction.
- In any case, if you are predisposed to candidiasis in general, the body will still react when you introduce large amounts of yeast or create a favorable environment for candida. Consequently, the most sensible thing to do is to start slowly supplementing these foods again and observe any negative reactions. In this way, you can determine if it is an intolerance to yeast or to another compound that you have stopped taking.
- With a long-term yeast-free diet, you can get better. Indeed, some organisms are more prone than others to suffer from imbalances. There's no harm in trying!
Part 3 of 4: Changing Your Diet for the Long Term
Step 1. Change your attitude
The first thing to keep in mind is that you will need to focus your diet on entirely fresh foods: nothing fermented, baked, mushroom-based or that could promote fungal proliferation. It is certainly an extremely complex undertaking that involves different aspects of your life, but the general mental predisposition can help you make the right decisions when you are faced with a new food.
Imagine that food is not a delight for the taste buds, but the fuel the whole body needs. So choose foods that will be good for every single part of your body and that will be healthy. Make positive mental associations between healthy food and mental and physical well-being. Instead, remember the consequences of foods that should be avoided
Step 2. Eliminate yeast from your diet
If you think a yeast-free life may be healthier for your body in general, try modifying your diet to eliminate it altogether. Instead of thinking about which foods to eat or avoid, commit to a lifestyle that will be good for your body overall.
Gluten-free diets are gaining momentum, but it is thought that, in some cases, people who decide to go this route are actually intolerant to yeast. In fact, the two ailments often have the same symptoms. If you've tried a gluten-free diet that sometimes works and sometimes doesn't, you should take a deeper look at your real problem
Step 3. Join forces with a friend
Leaning on each other is important to keep this project alive. A healthy diet would benefit anyone. While not eating exactly the same foods, congratulating each other and remembering foods to avoid is more helpful than you imagine.
- Planning meals in advance can help you stay consistent. Joining forces is more effective because you will support each other should either of you lose sight of the goal. Plus, cooking keeps motivation high.
- Eating together is a positive social interaction. Surely not everyone has the time to meet at every meal, but organizing regularly also makes a difference. Whether you have dinner every day with your wife or lunch with a colleague once a week, supporting yourself in this way is always an advantage.
Step 4. Consult a nutritionist
If you are serious about changing your relationship with food, you should plan meals that you enjoy, but also healthy ones. A professional can help you figure out the best combination to meet your needs.
Everyone prefers a certain meal organization, so talking to a nutritionist can be helpful in making the new diet a positive, not stressful or frustrating experience. Remember that eating foods that are good for you should be a pleasure first and foremost. You will likely need a transition period, but don't think you will suffer forever. A nutritionist can help you understand how to meet your expectations
Part 4 of 4: Organizing the Meals
Step 1. Prepare a satisfying breakfast
Some think that a quick bite to eat is enough for breakfast, while others believe it is the most important meal of the day, with enough calories to help them get off on the right foot. Try to understand your habits and preferences, then prepare a suitable breakfast. Consider the following options:
- A portion of fruit;
- Oat or rice porridge;
- Rye biscuits, unleavened bread or rice cakes;
- Egg with an avocado and a tomato;
- Flaked cheese.
Step 2. Prepare lunches and dinners to your liking
Do you have to bring a packed lunch? Do you cook for more than two people at home? Some like to eat little and snack often, while others prefer to serve larger portions during main meals. Try to understand your true food preferences. Consider the following options for lunch or dinner:
- Lentil soup;
- Meat with vegetables in abundance;
- Sauteed vegetables with brown rice;
- Cold chicken served with flaked cheese;
- Potato salad;
- Pita bread and hummus;
- Sourdough bun with an avocado.
Step 3. Write down the ideas you come across so you can start creating your own cookbook
You will start using certain recipes regularly and some dishes will become real workhorses, this is normal for anyone (whether on a diet or not). However, it is always useful to have a number of alternatives available to change a little every now and then.
- To find new recipes, you can search for yeast-free dishes. In fact, new ideas and discussions are always posted online. Sometimes they just help you remember ingredients that you have forgotten to use for a long time. For example, stir-frying Chinese cabbage and carrots is very different from sautéing Brussels sprouts and black cabbage.
- You can also search for recipes prepared with your favorite ingredients and modify them slightly to suit your needs. Remember that you can usually substitute cow's milk with soy, wheat bread with rye, and vinegar with lemon juice, as long as the recipe is simple. If you follow a yeast-free diet, the recipes should usually be anything but elaborate, also because you will use few fresh ingredients.
Advice
- Dwell on what you can eat instead of mulling over what you should avoid. There are many tasty and healthy foods that you will learn to enjoy.
- If you tend to get hungry often or get irritable because of your food restrictions, have healthy snacks available to nibble on so you won't choose the unhealthy options in a moment of weakness.
- Take extra time to cook each day.
- Symptoms can get worse in the first few days. It is a normal phase which is called the Jarisch-Herxheimer reaction. They should begin to gradually subside at a later time.
- Make sure you eat enough. A diet is a lifestyle, not a challenge. You should appreciate the foods your body needs to stay healthy.
- If you're not sure what to eat or avoid, talk to a doctor, especially if you have other health needs as well.
