Candida Diet Pantry List Plus Recipes

Candida diet pantry list plus recipes.

If you’ve been told by your doctor that you have to go on a candida diet, then I have you covered with a pantry list, as well as some recipes to get you started on your healing journey.

I struggled with high Candida back in 2021. My symptoms were frequent sinus headaches, my skin was blotchy and super itchy, especially at night, and I just felt uncomfortable, so I went into my naturopath and took a food allergy test. Well, I found out what foods I was sensitive to, whey & dairy being the biggest culprits. I also saw that I scored high in Candida, so I was told to go on an anti-fungal diet, which is basically the same as a candida diet. I also know one of the main contributors to my overall gut health, was chronic stress. I was a stress puppy for most of my life and never really did anything to alleviate it, so stress is a big contributer to anything that’s off balance in the body, but more on that later.

I basically got a list of what I couldn’t have (which I share below), but didn’t even know where to start other than that, so I’m assuming you’re all here because you were given a list of what you can’t have, and want to know what the heck to do next?

I have a whole candida friendly section on the website, that I will keep adding to and updating recipes for. I mean I’m a natural chef, so creating recipes are my thing. I also took a master course in gut health at the Institute for Integrative Nutrition, as well as completed their year long health coach program, so I understand tons on gut health and will be doing a post on that soon.

The good part about this protocol is:

  • Your taste buds will change. I mean you will truly taste the flavors in food again. Raw cacao tastes sweet to me now, believe it or not, and if I eat a baked good that has refined sugar in it, it’s way too sweet.
  • Your diet will also clean up, as you can’t have processed foods, refined sugar, seed oils, and alcohol, so you’re naturally giving your body a cleanse from those.
  • You will feel better, and your bowel movements will improve.

Below is the protocol I was put on. Please note, that everyone’s protocol is a bit different, but this is the one that I was put on and I have a few clients who were on the same protocol.  For instance, I have a client that is doing this cleanse and she doesn’t have to limit raw salads and veggies, so everyone is different and every doctor’s protocol list is different. The warm vegetables cooked in fat, versus salads was a huge for me, as I learned that my body digests cooked vegetables better than raw salads. I even found that I like sautéed vegetables way more than salads.

 Candida Diet Protocol:

  • Avoid sugar- use stevia if you need to sweeten something, I was also allowed a teaspoon a day of manuka honey.
  • Avoid simple carbohydrates (ie pasta, bread, baked goods, gluten) – ask your doctor about brown rice pasta, I was allowed this 
  • Avoid alcohol
  • Avoid fermented foods, miso, tofu, vinegar and vinegar containing condiments, yeast containing foods including yeasted or naturally fermented bread (ie sourdough), Kefir, and Kombucha – *some doctors let you have keifer, yogurt and fermented foods, but it was a NO for me, so be sure to ask your doctor.
  • Avoid peanuts and peanut butter – peanuts have a natural mold in them
  • Avoid dairy (milk, cheese, cream) as dairy contains lactose, a simple sugar that that provides fuel for candida.
  • Avoid mushrooms – medicinal and culinary
  • Avoid aged cheese and moldy cheese
  • Limit raw food including salads and smoothies of all kinds – don’t blend fruit with veggies in a smoothie, as the body has hard time digesting both together. Cold foods like salad make the digestive system work harder, and this puts stress on an already stressed out gut.  
  • Limit white potatoes and corn
  • Limit fruit to once daily or less, eat away from other foods and eat only high fiber fruits – green apples, pears, berries, and citrus – * talk to your doctor, I was only allowed one green apple in-between meals for a snack the first few weeks
  • Eat mostly warm, cooked foods – this actually worked wonders for me. 
  • Eat the rainbow of cooked vegetables – as many colors as you can get! I ate so much sautéed kale, blanched sautéed broccolini, roasted red peppers, roasted cauliflower. I would batch cook these to have throughout the week for an easy lunch sautee.
  • Eat whole grains only (ie brown rice, quinoa, buckwheat, millet etc.) – * Ask your doctor about GF oats, as I was allowed to have them. 
  • Eat protein – good quality organic, grass-fed meat, wild salmon, beans and lentils
  • Eat plenty of good fats – extra virgin olive oil, coconut oil, Avocado oil, Grass-fed butter/ghee – eat some fat at every meal – Also make sure your oils are pure, not blends. 
  • Consume warm beverages, such as room temp water, herbal teas. Cold beverages like ice water make the digestive system work harder, and this puts stress on an already stressed out gut.  

With that being said, I’m providing a starter pantry list below. You can of course add to this list, but this is just to get you started on stocking your pantry with some candida friendly options. Remember the key when grocery shopping is to READ THE INGREDIENTS, as there are a lot of so called “healthy” options that contain hidden sugars, as well as vinegar, gums, unhealthy oils, and other fillers. I have a whole post called 7 day sugar cleanse with Marin mama. It’s a helpful, post as I have tons of snack ideas, videos on common pantry staples that have sugar in them (maynoaise) and substitutions for those items.

Below are some of the “hidden” words for sugar.

  • Sugar, cane sugar
  • Cane juice
  • Corn syrup
  • Corn sweetener
  • Agave
  • High fructose corn syrup
  • Dextrose
  • Fructose
  • Fruit juice
  • Glucose
  • Lactose
  • Sucrose
  • Sugar syrup
  • Cane syrup
  • Mannose
  • Rice syrup
  • Galactose
  • Panocha
  • Rapadura
  • Sorghum syrup
  • Sucanat
  • Treacle
  • Diastatic malt
  • D-ribose
  • Demerara sugar
  • Maltose

Candida Cleanse Pantry List:

Note: I have added links, so you can see some of my Marin mama approved brands. You can find most of these brands at your local Whole Foods or grocery store, plus Amazon. 

Flours: – once opened, these flours should be kept in the fridge.

Oils & Healthy Fats:

  • Extra virgin olive oil – get one that is 100% EVOO, as some are blends. EVVO contain antimicrobials and antioxidants that can halt candida growth.
  • Unrefined coconut oil contain antimicrobials and antioxidants that can halt candida growth.
  • Avocado oil – get one that is 100% avocado oil, as some are blends
  • Ghee, or Grass Fed Butter
  • Flaxseed oil

Pantry Staples:

  • Bone Broth – bone broth helps with gut health overall
  • Full fat unsweetened canned coconut milk – I love Native Forest Simple, as it has no guar or gums and comes in BPA free cans – Coconut milk is your bestie, as it naturally sweetens everything, and it’s good for your gut as well.
  • Vanilla extract, get one that doesn’t have added sugar – I love this vanilla from Morton and Bassett, as it doesn’t have added sugar.
  • Unsweetened Almond Milk – I love Three Trees, and  if you’re in CA, I love Beber, as they pre-soak the almonds. Both of these milks don’t contain gums or hidden stuff.  I also have a recipe for Coconut Hemp milk 
  • Raw coconut butter this helps to sweeten breakfast, and can be paired with raw cacao to give it some sweetness,
  • Ground cinnamon -supports healthy insulin levels + blood sugar response and is anti-inflammatory.
  • Ground turmeric – has amazing natural anti-inflammatory, antioxidant, and immune-boosting properties. It helps aid with digestion and stomach ailments. It can tame heartburn and an upset stomach and has protective effects on gut lining. Yellow foods are great for digestion, so it makes sense that turmeric helps with the gut.
  • Ground ginger – has been used for centuries to safely quell nausea & digestive discomfort.
  • Ground nutmeg – is rich in antioxidants that can slow signs of aging & disease.
  • Ground cardamon – is considered an excellent digestive, especially beneficial in reducing bloating and intestinal gas. It also helps ease inflammation.
  • Ground cloves – aid in digestion, boost the immune system. They have anti-mutagenic and antimicrobial properties too. 
  • Raw tahini – I absolutely love this organic tahini from SoCo
  • Almond butter –I am obsessed with this almond butter from Sam’s Adventure Snacks. It’s locally made in SF and has the perfect consistency and the sea salt really amplifies the flavor.
  • Raw cacao wafters  – if you can’t find these, then cacao paste is the same thing, and there are tons of brands. Cacao wafers and paste both melt. This will be your chocolate fix!
  • Raw cacao powder
  • Chia seeds
  • Hemp seeds
  • Unsweetened shredded coconut
  • Stevia if needed ( I hated this stuff, as it tasted super artificial to me)
  • Makuna honeyjust 1 tsp a day, ask your doctor first. I was allowed this as it has antifungal properties. 
  • Bone broth collagen powder –I love this bone broth collagen protein from Paleovalley, as it’s made from grass fed, grass finished cows. use the above link for 15% off. 
  • Beans – garbanzo, adzuki beans, black beans, kidney beans – check with doctor to see if you’re allowed this in stage 1. I love Eden and Jovial as they are both pre-soaked which helps with digestion. 
  • Organic lentils

Meat Protein: (some examples below)

  • Wild-caught fish
  • Lamb
  • Bison, venison or Grass fed beef
  • Turkey – Fresh not packaged deli meat
  • Organic Chicken

Vegetables: (eat seasonally if you can)

  • Asparagus
  • Avocado
  • Broccoli, broccolini
  • Butternut squash – check with doctor to see if you’re allowed this in stage 1.
  • Carrots – check with doctor to see if you’re allowed this in stage 1.
  • Cauliflower
  • Celery
  • Chard
  • Cucumber
  • Garlic
  • Green beans
  • Kale
  • Onions
  • Peppers, red, yellow, orange and green
  • Spaghetti squash
  • Sweet Potatoes- check with doctor to see if you’re allowed this in stage 1.
  • Spinach
  • Turnips
  • Yellow Squash
  • Zucchini

Fruit:

  • lemons
  • limes

Some of my favorite recipes to get you started.

Click here to see the full list of candida friendly recipes.

Chickpea flour pancakes. These were my go-to carb when I had to do the cleanse. Chickpea pancakes, otherwise known as Socca is basically a savory gluten-free, vegan pancake made from chickpea flour. These are also one of the simplest pancakes to make, as they require 4 pantry ingredients, chickpea flour, water, avocado oil and salt. I use these as wraps for eggs, tacos, avocado toast, you name it!  These will be a lifesaver for you.

Chickpea flour pancakes (socca).

Homemade coconut hemp milk. This homemade coconut hemp milk is ultra easy to make, creamy, flavorful, full of healthy fats and protein, (hemp seeds are a complete protein) and the bonus is that there’s no soaking of nuts and no straining through a nut milk bag. Making this hemp milk is as easy as 1.2.3. It’s also naturally sweet from the coconut milk, butter, shredded coconut and vanilla. The biggest bonus of this milk, is that it doesn’t contain gums or other random ingredients.

Homemade coconut hemp milk.

Coconut flour protein pancakes. These were my go-to pancakes when I did the anti-candida diet. I topped them with almond butter and coconut butter and I was in heaven. For a snack I would top them with some almond butter and melted raw cacao wafers, so good!

Coconut flour protein pancakes candida friendly.

If you’re craving chocolate, then you need to make my vegan coconut cacao chia pudding. This got me through some hard afternoons. It literally tastes like chocolate mousse, and if you don’t like the consistency of chia pudding, just put this in your blender and blend away. The ingredients in this are, coconut milk, vanilla, chia seeds and raw cacao powder. That’s it!

Vegan coconut cacao chia pudding.

Make ahead Ayurvedic spiced warm quinoa cereal. I love quinoa for breakfast, but adding these warming spices in the golden milk not only ups the flavor profile, and gets you in that fall cozy mood, but these spices have some healing properties as well. Candida is a gut imbalance, so these spices help the gut and reduce inflammation.

  • Cinnamon supports healthy insulin levels + blood sugar response and is anti-inflammatory.
  • Ginger has been used for centuries to safely quell nausea & digestive discomfort.
  • Nutmeg is rich in antioxidants that can slow signs of aging & disease.
  • Cardamom is considered an excellent digestive, especially beneficial in reducing bloating and intestinal gas. It also helps ease inflammation.
  • Turmeric has amazing natural anti-inflammatory, antioxidant, and immune-boosting properties. It helps aid with digestion and stomach ailments. It can tame heartburn and an upset stomach and has protective effects on gut lining. Yellow foods are great for digestion, so it makes sense that turmeric helps with the gut.

Make ahead Ayurvedic spiced warm quinoa cereal.

Overnight buckwheat porridge. This overnight buckwheat porridge is naturally gluten-free, dairy-free, and vegan to boot! It’s chock full of healthy fats, protein and will keep your blood sugar stable, and give you energy to go for hours. This breakfast keeps me full until lunch. You can naturally sweeten your bowl with a bit of Manuka honey, coconut butter, shredded coconut, or stevia if needed. When you can start adding berries, you have to make my frozen berry chia compote. There is no added sugar to this compote, and to be honest, you don’t need sugar as the frozen fruit is sweet enough..

Overnight buckwheat porridge.

5-minute warm quinoa cereal. Quinoa is a great way to start the day, as it’s naturally gluten-free, high in protein (one cup provides 8 grams, and it’s a complete protein), is richer in calcium than milk, and an important plant source of all nine essential amino acids. It’s also high in fiber (one cup provides 5 grams) good source of antioxidants, manganese, and iron.

5 minute warm quinoa cereal in a bowl.

Vegan Mexican quinoa bowls. These vegan Mexican quinoa bowls are going to be a staple for  you, as they are full of flavor and protein to boot!

  • They’re naturally vegan, but full of flavor from the avocado tahini, and spicy chipotle tahini sauce.
  • These bowls are also a great and flavorful option for those that are on the candida diet.
  • These bowls are jam packed with plant protein, as quinoa is a complete protein, and beans when paired with the quinoa, make a complete protein too.
  • These bowls are balanced and satisfying from the slow burning carbs, healthy fats, plant protein, and will honestly sustain you for hours.
  • These bowls are a great weeknight meatless dinner option, as I typically make the sauces ahead of time, (they literally take 5 minutes) so when it comes to dinner time, all I have to do is make the quinoa (takes under 20 minutes) and roast the sweet potatoes.
  • Don’t be intimated by all the ingredients listed, as most of them are panty staples.

Vegan mexican quinoa bowl.

I love these lemon herb roasted chicken thighs.  They’re chock full of flavor, and tastes amazing paired with my black forbidden rice, which I share below.

Lemon and herb roasted chicken thighs.

Oven baked black forbidden rice. If you can have rice, this is a game changer. It’s so full of flavor from the chicken broth and coconut oil. It also comes out perfect every time!

Oven baked forbidden black rice

I love this turmeric tahini sauce. It makes any vegetable taste amazing. I top this over blanched broccolini, roasted cauliflower, baby gem lettuces all the time. It’s truly finger licking good. Veggies are great for the candida diet, and pairing them with a healthy fat and an anti-inflammatory like turmeric not only tastes good, but is good for the gut.

Turmeric tahini dressing.

These roasted red peppers seriously taste like candy. They were another healthy snack I had during my cleanse. I topped them on smashed avocado over my chickpea flour pancakes. Yum!

Roasted red peppers in sheet pan

If you want a clean dressing that doesn’t have vinegar and uses clean oils, then make my lemon vinaigrette.  This is seriously so easy and tastes amazing too.

The best lemon vinaigrette

My 5-ingredient guacamole is so easy to make and such a great snack that will sustain you due to the healthy fats.

Quick and easy guacamole

Pestos are great to top over millet or quinoa. You can make a bowl and add some pesto top it with roasted red peppers, broccolini to get some extra veggies in. My kale, spinach and basil pesto is a family favorite, it’s dairy-free, chunky in texture, and SO good.

Kale spinach and basil pesto in a food processor

There are SO many more recipes that I have on the website, so check out my candida friendly page. 

 

Here’s a few non-recipes as well.

  • Try my warm turmeric golden milk, it’s a creamy, soothing, dairy-free, warm drink that’s chock full of nutrients and anti-inflammatory properties. It also takes just 5  minutes to make, and it fills up your tummy!
  • Avocado half sprinkled with a bit of pink Himalayan sea salt and some hemp seeds, or feel free to top toast or crackers with this combination.
  • Have a cup of bone broth. It’s super soothing, great for the gut, has collagen and fills you up. I love this one from Kettle and Fire. I simmer it over the stove, add a pinch or two of pink Himalayan sea salt and some freshly ground pepper.
  • Replace your milk chocolate pick me up with these raw cacao wafters from Imlakesh- I eat these plain as a snack, or top them on a spoonful of almond butter or peanut butter when I’m craving something sweet and salty. I also put these in my oatmeal, and they melt like chocolate. These wafters are 100% pure cacao and contain no sugar.

Below are some simple tips to improve digestion:

  • Digestion is a simple process, and our bodies know exactly what to do when we relax, but typically we treat mealtime as chore and another “to-do” on our daily list, so we either eat in the car, standing up, or while we’re doing 10,000 other things. That is stress to our bodies, and thus our bodies will not digest food when it’s under stress, PERIOD!
  • Take 5 deep breaths before each meal. Doing this tells your gut that it’s safe to eat and thus your body will digest the food better (get out of flight or fight mode).
  • Chew your food well, and eat sitting down in a calm place without distractions if you can. Take at least 20 bites, don’t gulp your food because you will not feel full, and thus you will overeat. When you slow down, your body will tell you when it’s full.
  • Try and space your meals at least 3-4 hours, as your body takes at least 3 hours to fully digest the last meal. Every time you take a bite of food, your body will  stop the digestion process, so let it do its job.
  • Drink more liquids. When we drink water, herbal tea, it helps fill us up and we’re not as hungry throughout the day. Sometimes when our body is craving sugar or food, we really need more water. Try to drink your water in-between meals, so in an ideal world, don’t drink water 30 minutes on either side of eating. Water has a PH of 7 (neutral) and 1.9 is the PH of  our stomach acid, which is ideal for breaking down food. When you drink plain water with food, it dilutes our stomach acid and therefore making digestion and nutrient absorption harder. It can be challenging at first, but the more you get used to it, the easier it is, plus it fights those mid-meal cravings. If you still need water with your meal, add a squeeze of fresh lemon juice to add some acidity to the water, or drink warm tea with lemon or ginger. I always drink at least 32 ounces water  in-between my meals, so 64 in total. This way I know I’m at least getting my daily requirement in.
  • Another great step is to increase your intake of healthy fats with each meal. This change can help reduce your cravings for sugary foods. Healthy fats include avocado, avocado oil, olive oil, coconut oil, coconut milk, coconut butter, nut butters, grass-fed butter or ghee, and nuts and seeds. Aim for 1-2 tablespoons of healthy fat with each meal.

Please reach out to me at [email protected] if you have any questions. I’m also a health coach and help women work through gut issues and get to the root cause of why their gut is off. It usually comes down to a few key things, that we work on together to get them to where they want to be.

I will keep adding to this post as well, so bookmark it. I’m also working to get a printable pantry list as well.

With love Jackie

Nourish your inbox!

More to explore

Leave a Comment

Your email address will not be published. Required fields are marked *

Scroll to Top