Gut health protocol
The anti-candida and SIFO diet
Candida is a commensal yeast which, in the presence of certain foods, medicines, and environmental factors, can overgrow the healthy balance in the small intestine and spread elsewhere in the body. This diet temporarily removes the foods that feed it, while supporting the work of clearing the overgrowth.
The purpose of an anti-candida diet
Temporarily eliminate dietary intake of foods which promote candida growth.
Support the supplemental interventions used to eradicate the fungal overgrowth.
Optimise natural healing processes and strengthen the intestinal microbiota against recurring infection.
How do I know this diet is right for me?
While the focus is to promote the elimination of candida overgrowth, during the 2 to 6 week elimination period it may also temporarily limit your intake of some foods including starchy vegetables and fruits, grains, and dairy. Your healthcare practitioner will guide you and support your transition so your dietary requirements are still being met.
Candidiasis is a medically diagnosed condition, so it is important to consult your practitioner for diagnostic testing to determine whether an anti-candida treatment plan is right for you. Dietary changes can play an integral role in improving outcomes, and they often work well alongside medical interventions, supplementation, and lifestyle changes.
What to expect
No two people experience candidiasis the same way. Candida overgrowth can range from mild to severe but is nearly always chronic, with symptoms appearing in various forms and places. In the gut you may notice food intolerance, bloating, diarrhoea, flatulence, and burping. It can also show up elsewhere, such as thrush in the mouth or vagina, or a fungal rash on the skin.
As a living organism, candida has a significant “die-off” period when it is treated correctly. During this time, which usually overlaps with the diet, you may feel some mild to moderate symptoms which, while uncomfortable, point to progress. They can last up to 10 days and include nausea, headache, fatigue, dizziness, muscle or joint pain, brain fog, flu-like symptoms, and changes in bowel movements.
Supportive swaps
Your practitioner may suggest the following temporary swaps to complement your treatment plan. Replace the food on the left with the option on the right.
| Swap this Avoid | For these Enjoy |
|---|---|
| Starchy vegetables: potatoes (any kind), sweet potatoes, pumpkin, carrots, corn, peas, beetroot, green beans, mushrooms, tomatoes, capsicum. | Non-starchy vegetables: green leafy vegetables (lettuces, Asian greens, rocket), broccoli, cauliflower, cabbage, cucumber, onions, asparagus, celery, kale, eggplant, zucchini. |
| All fruits, fresh and dried. | Avocado, lemons, limes, and berries (except strawberries) in moderation. |
| Refined sugars (white, brown, raw), rice malt syrup, honey, maple syrup, corn syrup, date syrup, molasses. | Monk fruit and stevia in moderation. |
| Refined, gluten-containing grains (wheat, spelt, barley, semolina, non-GF oats), all rice, buckwheat, quinoa, teff, millet. | Coconut flour. |
| Discretionary snack foods: ice cream, sweets, custard, jellies, muesli bars, chips, chocolate, biscuits, crackers, rice or corn cakes, cereals, baked goods. | Cucumber or celery sticks with homemade guacamole, and a small amount of approved nuts. Pre-packaged snacks are discouraged due to hidden unsuitable ingredients. |
| Dairy: milk, cream, sweetened yoghurts, cheeses, whey-based protein powders and bars. Also dairy-free versions made from soy, coconut, almond. | Home-made almond, coconut, or hemp milks. |
| Processed and preserved meats (sausages, salami, ham, bacon), red meats (lamb, beef, pork), organ meats (liver, kidney). | Fresh organic chicken and turkey breast, pasture-raised eggs. |
| Tuna (fresh or tinned), shellfish. | Fresh or bottled (unflavoured, drained) salmon, mackerel, and sardines, and wild-caught white fish. |
| Peanuts and peanut butter, cashews, pistachios. | Almonds and almond butter, walnuts, hazelnuts, macadamia nuts, pepitas, sunflower seeds, hemp seeds, chia seeds. |
| Legumes: lentils, chickpeas, all beans. | Non-GMO soy tofu, tempeh, natto, miso. |
| Vegetable, sunflower and canola oils, margarine and butter alternatives. | Olive, avocado, sesame, coconut, and flax oils, pure butter and ghee. |
| Fruit juice and smoothies, soft drink, black tea, coffee, alcohol, energy drinks, soda or carbonated water, bubble tea, pre/post-workout formulas with whey, casein, added sugar, or sweeteners, pea protein. | Fresh filtered water and unsweetened herbal teas, coconut water with unflavoured collagen-based protein powder. |
| Stock powders and sauces, including soy sauce, most vinegars, and pickled vegetables. | Garlic, ginger, dried leaf herbs (oregano, thyme, rosemary, basil, parsley, tarragon, dill), and pure spices (cinnamon, nutmeg, cloves, turmeric, cumin, caraway), apple cider vinegar, bone broth, tamari (GF soy sauce). |
Extra care to kick candida
Ease off the exercise
During the lower-carbohydrate period your body’s main energy source is depleted. Over-exercising can effectively starve the brain and worsen brain fog and low mood. Be kind to yourself with slower-paced movement such as walking or restorative yoga.
Fresh is best
Candida thrives in moist, warm environments, so keep dry and clean. Change out of gym clothes and shower soon after exercise, avoid sitting in wet swimmers, wear loose clothing on warm days, and choose natural-fibre underwear like cotton and bamboo.
Skip the synthetics
If you are menstruating, opt out of synthetic period-care products. Natural alternatives such as 100% organic cotton pads and tampons, or a medical-grade silicone menstrual cup, are gentler and less irritating.
A sample anti-candida day
Breakfast
- Zucchini frittata (zucchini, eggs, basil) with sauteed spinach and 1/4 avocado.
- Brekkie bowl with turmeric tofu scramble or eggs, sauteed kale and asparagus, home-made pesto (herbs, olive oil, walnuts, lemon).
- Chia, flax, and hemp seed pudding on home-made almond or coconut milk with cinnamon, almond butter, and a small handful of berries.
Lunch
- Cauliflower and leek soup with a boiled pasture-raised egg.
- Home-made chicken or tofu, avocado, lettuce, and cucumber sushi (nori wrapped, no rice) with tamari.
- Salmon or sardines with a simple salad: lettuce, cucumber, olives, 1/4 avocado, hemp seeds.
Snacks
- Celery sticks with almond butter.
- Small handful of nuts and seeds (walnuts, almonds, pepitas, sunflower seeds).
- Home-made guacamole with cucumber sticks.
Dinner and drinks
- Turkey meatballs in bone broth with zucchini noodles, Asian greens, and fresh herbs.
- Tofu and vegetable curry on coconut milk with a sugar-free dry curry powder.
- Baked salmon or white fish with broccoli, asparagus, and cauliflower rice.
- Green tea with lemon, 2.5L water, or a turmeric latte on coconut milk sweetened with monk fruit.
Adapted for Elemental Health and Nutrition from the Orthoplex and Bio Concepts anti-candida and SIFO diet resource.
Frequently asked questions
What is the anti-candida diet?
The anti-candida diet is a temporary elimination, typically run over 2 to 6 weeks under a practitioner's guidance, designed to address an overgrowth of candida, a yeast that normally lives in the body but can overgrow. It removes foods that feed the yeast, such as sugars, most fruit, grains and refined carbohydrates, while supporting the body to clear the overgrowth and rebuild a healthier gut microbiome so the problem is less likely to return.
What can you eat on an anti-candida diet?
The focus is on non-starchy vegetables like leafy greens, broccoli, cauliflower, asparagus and zucchini, along with quality proteins such as organic chicken and turkey, salmon, sardines and white fish, plus healthy fats and some nuts. Avocado, lemon, lime and berries are usually allowed in moderation. Foods to avoid include starchy vegetables, most fresh and dried fruit, refined sugars, honey, maple syrup, grains, dairy and processed meats.
What is candida die-off and is it normal?
Die-off, sometimes called a Herxheimer reaction, is a temporary set of symptoms that can occur as candida is cleared. It may last up to around 10 days and can include nausea, headache, fatigue, dizziness, muscle or joint pain, brain fog, flu-like symptoms and changes in bowel habits. It is generally considered a normal part of the process, but because symptoms can be uncomfortable it is best worked through with practitioner guidance.
Reviewed by Rohan Smith, BHSc Nutritional Medicine · Elemental Health & Nutrition, Adelaide. Last reviewed 13 June 2026.
Important: This summary is general information, not personalised medical advice, diagnosis, or a treatment protocol. Speak with a qualified practitioner about your individual situation. Book a consultation →