Better Nutrition February 2019

eating4HEALTH/FOODS & MEALS THAT HEAL
Natural Candida Fighters
Keep this health-robbing yeast at bay with these 7 foods /// BY LISA TURNER
Candida albicans, a yeast that typically lives
in the mouth, vagina, and gastrointestinal
tract, doesn’t cause problems at normal levels.
But an overgrowth—caused by a variety
of factors including poor diet, excessive
alcohol intake, stress, and impaired digestive
function—can trigger bloating, rashes,
yeast infections, fatigue, and more.
To protect against candida overgrowth,
avoid high-sugar fruits, carbs, alcohol, dairy
products, and sugar in any form—including
honey or maple syrup. Instead, focus your
diet on lean meat, fish, poultry, non-starchy
vegetables, and healthy fats. And try these
seven foods to fight back against candida.
Coconut oil is
high in caprylic acid,
capric acid, and lauric
acid—fatty acids with
antifungal properties
that help inhibit the growth of candida
and other pathogens. The lauric acid in
coconut is also effective against mouth
sores and can help prevent candida
infections in the mouth (thrush).
Try this: Cook asparagus, slivered almonds,
onions, and garlic over low heat in coconut
oil; combine MCT coconut oil with a few
drops of peppermint essential oil and
swish in your mouth to kill pathogens.
Turmeric contains
curcumin, an anti-inflammatory
and antifungal
agent that inhibits the
growth of candida and
protects against yeast infections. One study
suggested that curcumin hampered the
ability of yeasts to attach to mouth cells, and
curcumin was also shown to be synergistic
with fluconazole, an antifungal drug.
Try this: Sauté shredded Brussels sprouts,
red peppers, onions, and minced ginger
with turmeric and black pepper; toss green
beans in curry powder, black pepper, and
melted coconut oil, and roast until crispy.
Garlic is high in
allicin—formed when
garlic cloves are crushed
or chopped—which has
been shown to inhibit
the proliferation of both fungi and
bacteria. Studies suggest that allicin
can protect against candida overgrowth
and may reduce the ability of candida to
attach to cells lining the mouth. Because
heating can damage allicin, it’s best to eat
garlic raw for maximum effectiveness.
Try this: Crush whole garlic cloves, mix
with coconut oil and minced rosemary
or thyme, and use instead of butter on
cooked vegetables; finely mince garlic
cloves and whisk together with apple
cider vinegar, olive oil, and minced thyme
for an easy salad dressing.
Ginger contains
antifungal compounds
called gingerol and
shagelol. Several
studies show that
ginger has powerful antimicrobial actions
and can inhibit the growth of candida
and other pathogens. In one study, an
antifungal cream with added ginger was
more effective at relieving yeast infections
than the antifungal cream without ginger.
Try this: Finely mince fresh ginger and
combine with miso paste, apple cider
vinegar, and sesame oil for a creamy
dressing; simmer grated ginger root and
zucchini “noodles” in vegetable broth, then
top with sliced green onions, bean sprouts,
chopped basil, and sliced jalapeño peppers.
Kimchi, a fermented
cabbage dish, is rich in
a variety of probiotics
to protect the gut from
pathogens. Studies show
that probiotics reduce gut inflammation,
protect against an overgrowth of candida
yeast, and may alleviate symptoms of
candida. Because it’s dairy-free and also
usually contains garlic and ginger, it’s
ideal for an anti-candida diet. Other
probiotic-rich, dairy-free foods include
coconut kefir, miso, tempeh, and sauerkraut.
Try this: Toss shredded spinach leaves
with kimchi, black sesame seeds, and
chopped tomatoes for an easy salad; make
turnip noodles with a spiralizer, simmer
in broth till tender, then top with kimchi.
Apple cider
vinegar has long
been used to protect
against yeast infections
and thrush. Studies
show that it has antimicrobial properties,
and may be more effective than nystatin,
an antifungal drug, in preventing candida
overgrowth in the mouth.
Try this: Combine apple cider vinegar
with chopped ginger, crushed garlic,
and turmeric, and let stand overnight
before straining for a potent fire cider;
toss shredded red and green cabbage,
red onions, chopped cilantro, and minced
serrano peppers with apple cider vinegar
and olive oil for a fast slaw.
Kale and other
leafy greens are high
in fiber, which nourishes
beneficial gut bacteria
and can help protect
against candida overgrowth. Kale is also
a crucifer, so it’s rich in compounds that
are thought to minimize the growth of
candida. Other non-starchy vegetables
for an anti-candida diet include spinach,
escarole, arugula, Brussels sprouts,
cabbage, broccoli, celery, green beans,
cucumber, eggplant, onion, and zucchini.
Try this: Sauté chopped kale and thinly
sliced mushrooms in coconut oil, then
sprinkle with very finely minced garlic;
toss quartered escarole and leeks in olive
oil and grill till tender.
44 • FEBRUARY 2019