If you’re one of the many people struggling with digestive issues, you’re not alone. More than 60 million Americans live with gastrointestinal disorders, according to the International Foundation for Functional Gastrointestinal Disorders. One common issue is Candida overgrowth, which can lead to bloating, gas, constipation, diarrhea, and other symptoms.
Candida is a type of yeast that exists naturally in your body. It helps with digestion and other functions. But when something disrupts the balance of good and bad bacteria in your gut, Candida can grow out of control, leading to symptoms. This condition is often referred to as a Candida infection or Candida overgrowth.
How Do You Get Rid of Candida Overgrowth?
The first step in treating Candida overgrowth is usually to eliminate foods that feed it. These include:
- Sugar and foods made with sugar
- Fermented foods, including alcohol and vinegar
- Gluten
Following a Candida diet can help restore the balance of good and bad bacteria in your gut, which can ease your symptoms and improve your overall health.
If you’re also trying to stick to a vegan diet, you might think that you can’t have the best of both worlds. But with a little planning, you can get delicious, Candida-friendly meals that are also vegan.
A vegan diet can be excellent for managing Candida overgrowth. That’s because most plants are naturally low in the types of sugars and other compounds that feed Candida. And when you eat plant-based foods, you’re more likely to get fiber, which feeds the good bacteria in your gut.
There are some challenges, though. For example, many whole grains contain compounds that can feed Candida. And many plant-based foods contain natural sugars. So it can be tricky to plan vegan meals that are also Candida-friendly.
That’s why we’ve curated this collection of vegan and Candida-friendly recipes. These recipes will give you ideas for breakfasts, lunches, dinners, snacks, and desserts that will nourish your body while also supporting your gut health.
Breakfast Recipes
Chia Pudding with Berries and Coconut Cream
This recipe is one of our favorite vegan and Candida-friendly breakfasts. It’s simple to make and has just a few ingredients. Chia seeds are one of the best plant-based sources of omega-3 fatty acids. They also have fiber and protein. Coconut milk adds healthy fats. Berries provide natural sweetness and antioxidants.
Chia seeds can absorb up to 10 times their weight in water, so the pudding will thicken as it sits. You may want to add a little more liquid if you prefer a thinner consistency.
Savory Quinoa Breakfast Bowl with Sautéed Greens
While many vegan breakfasts can be high in carbs, this savory quinoa bowl is protein-packed and low in sugar. Quinoa is a complete protein, which is rare in the plant world. It also has fiber, iron, and magnesium. Sautéed greens provide vitamins A and C, as well as calcium and iron.
Grain-Free Granola with Homemade Nut Milk
This grain-free granola is made with nuts and seeds instead of oats. It has a nice crunch and is sweetened with maple syrup. Serve it with homemade nut milk for a delicious and satisfying breakfast.
Lunch and Dinner Recipes
Zucchini Noodle Pad Thai with Almond Butter Sauce
Pad Thai is a popular Thai dish that’s usually made with rice noodles and egg. This vegan and Candida-friendly version uses zucchini noodles and has a sauce made from almond butter, lime juice, and other ingredients.
You’ll need a spiralizer to make zucchini noodles, or you can buy them pre-made.
Roasted Vegetable and Lentil Stew
This hearty stew has root vegetables, bell pepper, onion, garlic, lentils, and spices. It’s filled with fiber and antioxidants. You can use any vegetables you like. Roasting them first brings out their natural sweetness.
Cauliflower Rice Stir-Fry with Tofu and Broccoli
This stir-fry has crispy tofu, tender-crisp broccoli, and cauliflower rice. Cauliflower rice is a low-carb alternative to regular rice. It has fewer calories and more fiber than white rice. The recipe has a simple sauce made from soy sauce, rice vinegar, and ginger.
Snacks and Sides
Baked Kale Chips with Nutritional Yeast
Kale chips are a low-calorie and delicious snack. They’re also easy to make. This recipe has the added bonus of nutritional yeast, which has a cheesy flavor and is high in vitamin B12. You can buy nutritional yeast at most health food stores.
Roasted Garlic and Herb Hummus with Veggie Sticks
Hummus is a classic plant-based dip that’s high in fiber, protein, and healthy fats. This recipe is made with roasted garlic, which has a milder and sweeter taste than raw garlic. Serve it with veggie sticks for a satisfying and healthy snack.
Candida-Friendly Seed Crackers
These seed crackers are made with sunflower seeds, sesame seeds, and psyllium husks. They’re low in carbs and sugar and have a nice crunch. You can top them with avocado, nut butter, or your favorite dip.
Desserts
Chocolate Avocado Mousse
This chocolate avocado mousse is one of the most popular recipes on our site. It’s creamy, rich, and delicious. Avocados are high in healthy fats and fiber, which help you feel full. They also have potassium, vitamin K, and vitamin E.
Coconut Chia Pudding with Berries
This is another variation of chia pudding, but this one uses coconut milk instead of almond milk. Coconut milk has healthy fats that can support your gut health. You can add a pinch of cinnamon for extra flavor.
No-Bake Lemon Bars
These no-bake lemon bars are made with cashews, dates, and lemon juice. They’re sweetened with dates and have a nice tang from the lemon. Cashews are high in fiber, protein, and healthy fats.
Meal Planning and Prep Tips
If you’re new to Candida-friendly eating or vegan cooking, you might be wondering what ingredients to keep on hand. Here are some pantry essentials for Candida-friendly vegan cooking:
- Nut and seed butters (almond, sunflower, cashew, sesame)
- Coconut milk and unsweetened almond milk
- Olive oil and coconut oil
- Sesame seeds and sunflower seeds
- Nuts (almonds, cashews, pumpkin seeds, sunflower seeds)
- Dried fruit (dates, raisins, apricots)
- Canned lentils and chickpeas
- Soy sauce, tamari, and coconut aminos
- Spices (turmeric, cumin, smoked paprika, chili powder, garlic powder, onion powder)
When it comes to meal prepping, having a few go-to recipes can make things easier. For example, you can make a big batch of lentil or chickpea soup and have it for lunch all week. You can also make a big salad with different veggies and roast them all at once. Then you can have it for lunch throughout the week, and it will still taste fresh.
Another pro tip is to make extra when you cook. For example, if you’re making quinoa for dinner, make a little extra and use it for breakfast the next day. Or if you’re making hummus for a snack, double the recipe and freeze some for later.
If you have dietary restrictions, you may need to modify some of the recipes. For example, if you’re allergic to nuts, you can make sunflower seed butter instead. Or if you’re sensitive to coconut, you can use almond milk instead of coconut milk. Just make sure to read the ingredient list carefully and choose ingredients that fit your dietary needs.
What to Do Next
Now that you have some delicious and healthy vegan and Candida-friendly recipes to try, it’s time to get cooking! Remember that it can take some time for your body to adjust to a new way of eating. Be patient and give yourself grace. And if you have any symptoms that are concerning you, talk to your healthcare provider.
If you want more resources for managing Candida overgrowth, check out our guide, The Ultimate Guide to the Candida Diet. And if you’re interested in learning more about plant-based eating, check out our guide to veganism.