The Candida Diet ©

with Food Lists & Food Notes

WholeApproach® Color-Coded Food Lists,
Food Therapy Recommendations & Food Notes
for use with The WholeApproach® Candida Diet©
Table of Contents

WholeApproach® Food Lists

Instructions...................................... 3
OK Foods List.................................... 4
LIMIT Foods List................................. 5 www.wholeapproach.com
AVOID Foods List ............................... 6
Food Notes
Introduction ..................................... 7
Food Notes................................... 8-17
 3

WholeApproach® Candida Diet© Food List Instructions

These recommendations refer to daily intakes and they refer to foods on the WholeApproach® Food Lists
of OK (green), LIMIT (orange) and AVOID (red) foods.

Stage One© Healing Diet

• OK (green) foods according to your nutritional needs.
• PLUS One serving of LIMIT (orange) foods (including Type 1 and 2 Grains - optional)
• PLUS up to one serving of Type 3 grains

Follow Stage One daily guidelines for a minimum of three months and continue until your WholeApproach® Symptom
Assessment Questionnaire score has achieved a MODERATE score for at least one full month.

Notes: Some people achieve greater healing and vitality by seeking their starches from grain-free foods.
You may wish to experiment with this.

The Stage One Healing Diet can provide long-term nourishment as long as adequate calories, fats and proteins are
included along with a high percentage of vegetables.

Stage Two© Recovery Diet

• OK foods according to your nutritional needs
• PLUS Two servings of LIMIT foods including Type 1 and Type 2 Grains (optional)
• PLUS up to two optional servings of Type 1 or Type 3 Grains or starchy vegetable
• PLUS up to one serving per day of LIMIT fruits (re-introduce mindfully)

Follow Stage Two daily guidelines until your symptoms have improved to to a MILD score for at least one full month.

Stage Three© Stabilization Diet

• OK foods according to your nutritional needs and tolerances
• PLUS Two servings of LIMIT foods including Type 1 and Type 2 Grains (otpional)
• PLUS up to two optional servings of Type 1 or Type 3 Grains
• LIMIT fruits up to two optional servings a day in addition to your other LIMIT foods
• “Better Quality Sweeteners” on the AVOID list may be experimented with at this stage for occasional use
• If eating gluten is healthful for you, you may experiment with using Type 4 grains. However, keep in mind that a
grain-free diet is preferable*

Follow Stage Three daily guidelines for a minimum of three months or until
you are completely free of yeast symptoms (whichever is longer).
Additional Notes
If you reintroduce LIMIT or AVOID
Note: Some people feel so vitalized on The WholeApproach® Candida Diet© foods and symptoms worsen, return
that they choose to adopt the diet guidelines in order to enhance long-term to the previous stage of the diet.
wellness.
 4

Foods List - OK Foods

Vegetables (all low-starch veggies Nightshade Vegetables* Fats & Oils**
not limited to the following) (consider abstaining if inflammation is present) High quality, cold-pressed oils stored in
Artichoke Bell peppers dark container (most need refrigeration)
Arugula Cayenne Butter - Grassfed (grassfed, if tolerated)
Asparagus Chick peas/garbanzo Coconut oil
Bamboo shoots Chili pepper Flax (not for cooking)
Beet greens (o) Eggplant Ghee
Beets - raw (o) Ground cherry Hemp
Bok choy Pepino Macadamia
Broccoli Paprika Olive
Brussel sprouts Palm
Pimento
Burdock root Peanut (o)
Tomato
Cabbage Pumpkin
Tomatillo
Carrots - raw (o) Sesame
Cauliflower (o) Fruit Sunflower
Celeriac Avocado (rich in healthy fatty acids) Toasted sesame (o)
Celery (o) Lemons or limes (o)
Chives Legumes (soaked &/or sprouted**)
Cranberries (sweetener & sulphite-free) Adzuki beans
Collard greens (o) Rhubarb (If inflammation is present, boil in water)
Chard Black beans
Cucumber (o) Sweeteners Black eyed peas
Dandelion greens Stevia powder Chick peas (garbanzo beans)
Endive Stevia extract-solvent & additive-free Green beans
Escarole Organic, raw inulin Kidney beans
Fennel Yacon syrup (o) Lentils (brown/black/green)
Garlic Lupini beans
Vegetable glycerine* (not from corn)
Green beans (o)
Mung beans
Jicama Beverages Navy beans
Kale (o) Lemon (o), lime (o) or cranberry juice
Kohlrabi Peas or pea pods
diluted with water or sparkling water
Leeks Herbal teas (o) Seasonings
Lettuces (o)
Sparkling water (occasional) All non-irradiated and/or fresh spices (o)
Mustard greens
Fresh non-sweet vegetable juice Apple cider vinegar* (o)
Okra
Carrot or beet juice (o) – up to ¼ cup Black pepper
Onions (o)
mixed with other juices Tamari or miso (o) 3 year*
Parsley
Nut Milks- unsweetened, GMO free Carob
Radishes
Coconut aminos
Rutabaga
Nuts & Seeds (soaked or sprouted) Horseradish (o)
Scallions
(Ideally purchase refrigerated. Use sparingly) Mayonnaise (o)
Shallots
Almonds - raw Mustard (o)
Spaghetti squash
Brazil nuts Nut seed butter
Spinach (o)
Sprouts (mold-free) Chia seeds
Coconut* meat/oil/butter/milk/water Starchy Legumes (use in moderation)
Swiss chard Pinto
Turnips Filberts
Hemp seeds (shelled) Lima
Watercress Red lentils
Yellow squash Macadamia nuts
Romano
Zucchini Pine nuts
White beans
Pumpkin
Organic Meat, Fish & Eggs Sesame Miscellaneous
Organic, humane and pasture-raised Sunflower (Use if healthfully enjoyed & in moderation)
sources recommended. See Candida Sprouted teff/amaranth/quinoa Lactic acid fermented sauerkraut
Diet FAQ for specifics.
Nut & Seed Butters (Raw) Lactic acid fermented veggies
(Use sparingly to stay alkaline and keep mucous
Brine soaked pickles or olives
Important Notes production low)
Water from young raw organic coconut
Choose Non-GMO, organic whenever possible oat bran*
Nut & seed butters made from the nuts
* See Food Notes Page and seeds listed above.
** See Candida Diet FAQ Page
(o) Organic Only
 5

Foods List - Foods to LIMIT

Vegetables Miscellaneous
Sweet potato (o) Organic cocoa* (if healthfully enjoyed
Cassava occasionally and in moderation)
Carrots cooked (o)
Corn (o) (fresh or frozen)* Grains & Seeds* (Types 1- 4)
Parsnips Best soaked and sprouted – please see Food Notes
Potato* (o)
Beets (cooked) (o) Type - 1
Pumpkin (o) Gluten free low glycemic grains/seeds
Starchy squash (o) Buckwheat
Yams (o) (sweet potato is preferable) *
Type - 2
Potential Allergens Gluten free high glycemic grains/seeds
(Do not need to count as limits, except corn) Millet
(Use occasionally if healthfully enjoyed) Brown rice
Apple cider vinegar * White rice (White rice is best eaten with
Goat or sheep cheeses and yogurt* vegetables for fiber)
(organic or European)
Non GMO Soy (o) fermented only Type - 3 also known as ‘Bonus Limits’
Potato - (white, yellow, red)* Gluten free low glycemic high protein
grains/seeds*
Meat, Fish & Eggs Amaranth
Pork (o) (only nitrate, smoke-free, Quinoa
and un-sweetened) Wild rice
Teff
Raw Fruits
(For mindful use in Stage Two and Three of Type - 4
diet only) Glutenous whole grains/flours*
Apples (o) Barley
Apricot (fresh or frozen only) Kamut
Blueberry Oats
Grapefruit (o) Rye
Peach (o) Spelt
Pears (o) Pasta from any of the above grains
Pineapple (Note: Grains are optional and some people will
Plums (o) feel best with a very low starch intake.)
Strawberries (o)
Raspberries (o)

Important Notes
Choose Non-GMO, organic whenever possible
* See Food Notes Page
** See Candida Diet FAQ Page
(o) Organic Only
 6

Foods List - Foods to AVOID

Vegetables Sweeteners Yeast including:
Pickled with white vinegar Artificial sweeteners • Bakers yeast
Barley malt • Brewers yeast
Beverages Brown sugar • Nutritional yeast
Fruit juices Corn syrup • Yeast-leavened bakery products
Soda pop Granulated & powdered sugar • Yeast containing vitamins (look for
Alcoholic beverages Date sugar those labeled “yeast free”)
Coffee Dextrose Caffeine*
Black Tea Fructose Mushrooms (non medicinal)
Glucose White vinegar
Meat, Fish & Eggs Maple syrup Mustard
Smoked & processed meats: Mannitol Ketchup
• Smoked fish Monosaccharides Worcestershire
• Pickled meat Sorbitol BBQ sauce
• Nitrate cured meat Sucralose Maltodextrin (from corn)
• Sausage Sucrose Refined, cooked, hydrogenated,
• Hot dogs Turbinado sugar fractionated or superheated
• Corned beef Xylitol vegetable oils**
• Pastrami
• Ham & other nitrate preserved ‘Better Quality’ Organic Sweeteners Dairy*
meats Fruit sugars Milk
Honey Cream
Nuts & Seeds* Maple syrup Cow yogurt
Peanuts Cane sugar Cow kefir
Roasted, salted nuts Molasses Ice cream
Pistachios Rice syrup Sour cream
Pecans Whipped cream
Walnuts Nut & Seed Butters Cow cheeses
Cashews Peanut butter

Fruits Grains & Seeds

Dried or candied fruits Wheat
Bananas Cous cous
Figs Bulgar wheat
Grapes Semolina wheat
Mango Durham wheat
Papaya
(Note: Most fruit is best avoided until end
of maintenance period) Miscellaneous

Additional Comments
Mold can quickly grow in leftover food. Use appropriately sized, well-sealed glass containers and try to eat within one
day or freeze if possible.

Read labels to avoid hidden ingredients. Watch for hidden sugars in: baking mixes, condiments, salad dressings, pickles,
luncheon meats, breads, dips, peanut butter, prepared seafood, frozen vegetables, crackers, tartar sauce, soups and
yogurt. Note: Ingredients that end in the letters ‘ose’ are typically sugars.

Important Notes
Choose Non-GMO, organic whenever possible
* See Food Notes Page
** See Candida Diet FAQ Page
(o) Organic Only
 7

Food Notes - Introduction

The WholeApproach® “Food Notes” is an alphabetical listing of foods that often raise questions when starting a
whole-food, healing diet.

Some of the information included in the Food Notes:

• Is this food appropriate while on the WholeApproach® Candida Diet©?
• Allergy and immune symptom considerations?
• Nutritional and digestive concerns/benefits?
• Tips for healthy selection and preparation.

Understanding how different foods impact your state of health is an important learning process and patience is essential.
We hope these pages inspire conscious food choices to enhance health and well-being.

Food Notes
Aspartame - Aspartame is known under the trade name
of Nutrasweet. Aspartame is not recommended on The
WholeApproach® Candida Diet©. There is too much evidence
that aspartame, like most artificial sweeteners and sugar
alcohols, is not a healthy product.
The evidence against Aspartame is particularly concerning.
Multiple studies, including one published in 2010 by the
Yale Journal of Biology and Medicine, have concluded that
Aspartame contributes to weight gain by stimulating your
appetite. Other studies have revealed that aspartame
increases carbohydrate cravings and stimulates fat storage
and weight gain.
Full post on WholeApproach®: Does aspartame help you stay
thin and healthy?
Another post on the WholeApproach® forum features this
article, Sweet Betrayal.
Bar-B-Q foods - Although fun to cook and eat, the
barbeque process chars the foods, which adds some degree
of carcinogenic by-products. It’s wise to keep barbequed
meats to an occasional meal rather than a regular part of
your diet.
Barley (including pearl barley) - Barley contains
gluten. Gluten grains are optional in Stage Three of The
WholeApproach® Candida Diet©.
Bean flours - Bean flours (lentil, peas, white beans,
garbanzo, etc.) are a viable alternative to grain flours and
can be part of a nicely textured gluten-free blend. They are
best when combined in sourdough bread and being partially-
fermented, they are healthier to digest and assimilate.
Another (rather labor-intensive) way to make healthy bean
flour is to soak, sprout, cook and dehydrate the beans before
grinding. The flour can still then be included in a sourdough
mixture. With each successive natural processing step, the
fibers and proteins become more digestible and therefore,
healthier.
Beets - Beets are a healthy, mineral-rich food and acceptable
on the candida diet, though beet juice should be kept to a
quarter cup mixed into green veggie juice. A lovely lacto-
fermented drink can be made from them called Beet Kvass.
8
This has some sweetness but is acceptable in small amounts
on The WholeApproach® Candida Diet©.
Braggs Liquid Amino Acid - Braggs Liquid Amino Acid is
a soy extract from unfermented soy. An unfermented soy
product means it is a less healthy food than traditionally
fermented soy extract, which is called tamari. As long as you
feel well from consuming fermented foods, the preference
is wheat-free tamari (aged three years) or coconut aminos.
Buckwheat - Buckwheat is a gelatinous, gluten-free grain.
Raw, unroasted buckwheat flour produces mild-flavored
baked goods with a texture that is springy for gluten-free.
As long as no allergy exists, this is a great gluten-free grain
for the WholeApproach® Candida Diet©. This grain sprouts
very well and can be eaten raw, sprouted as porridge or
sprouted and dried to a crisp in a dehydrator and used as
crispy cereal.
Butter - Butter contains lactose and casein. Butter is
easier to digest than milk or cream yet can still pose a dairy
challenge for sensitive people. Ghee or clarified butter
is better tolerated by most (see more info below under
Ghee entry). If by chance you can find grass fed goat or
bovine butter (raised on naturally fertilized pasture), this is
healthier than organic grain-fed.
Caffeine/coffee - Caffeine can strain an irritated nervous
system and can spike blood sugar leading to weight gain
or candida issues. Coffee, (even quality roasts - shade
grown, fair trade, organic and locally roasted) can have
an acidifying and dehydrating (diuretic) effect and can
trigger inflammation in some. Decaffeinated coffee may
be processed with chemicals or it may be Swiss Water
processed. If you do decide to indulge in decaf now and
again, try to use the Swiss-process type.
Other sources of caffeine like yerba mate tea, matcha, green
tea, etc., can have health benefits, including balancing
support for blood sugar. In some cases, such as moderate
use when no adrenal issues or anxiety exists, they may be
beneficial. Decisions around the use of caffeine will need to
be highly individual.
Canned food - Cans are lined with a plasticized chemical
coating that often contains bisphenol A. Although canned
food is a convenience that may be unavoidable, limited use

Food Notes (cont.)
is recommended. Also, when it comes to canned beans,
be aware that they are generally not soaked and cooked
in the same careful way you would cook them at home;
i.e., they are not soaked, rinsed (or sprouted), nor are they
cooked with seaweed or fennel seeds to improve digestion.
Thus, you may find that canned beans are less digestible.
As an alternative to the convenience of canned beans, try
preparing homemade beans in large batches and freezing
them in smaller servings (in glass jars filled 2/3 full so they
don’t burst). Cook up batches of different kinds of beans for
variety and freeze for later use. See Candida Diet FAQ’s –
Info on soaking, sprouting and cooking beans.
Carageenan - Though some studies show carrageenan can
have some anti-microbial and anti-viral benefit topically
and as a preventative for colds when used as a nasal spray,
some in vivo studies indicate cause for concern regarding
carrageenan as a food additive. Wikipedia has posted a
referenced summary of the concerns.
Industry-funded studies deny cause for concern, but, a review
of 45 publicly funded studies concludes that “the potential
role of carrageenan in the development of gastrointestinal
malignancy and inflammatory bowel disease requires careful
reconsideration of the advisability of its continued use as a
food additive.”
Carob - Carob is a nutty, bean-pod powder reminiscent of
cocoa, but milder and sweeter in flavor. It also has a small
amount of natural sugars so, although it’s allowable on the
WholeApproach® Candida Diet©, even in Stage One, it is
recommended to keep servings under two tablespoons. Be
alert to the quality of your carob. Try a small amount of a
particular source to see how you feel with it before buying
a larger supply. Keeping it in a glass jar in a dark cupboard
is ideal.
Carrots (cooked) - As much as possible, carrots are best
eaten raw on the WholeApproach® Candida Diet©. Cooking
the carrots changes them by increasing their glycemic index
(the speed at which sugars are broken down in your body).
This is because the fibers which slow the carrots’ transit
through your digestive tract are softened and broken down.
Higher glycemic foods feed candida more quickly than low.
For an alternative vegetable with a similar effect but lower
glycemic index, try cooked turnips. In muffins, instead of
carrots you could try substituting zucchini. Another lower
9
carb idea is to mash cooked turnips, cauliflower and a touch
of carrot (or sweet potato).
Carrots (juice) - Carrot juice (like beet juice) is high in
sugar. Limit the total amount of fresh carrot and beet juice
added to a vegetable juice cocktail to a quarter of an eight
ounce glass of juice. Blending carrot or beet juice with very
low-sugar juices like those from green veggies (kale, celery,
spinach etc.) will minimize the overall glycemic effect of the
sweet juices, simply by diluting the sugars. Taking organic
spirulina or chlorella tablets with your juice can also help to
balance blood sugar.
Cheese – Cheese is a dairy food. It can be highly allergenic,
mucous forming and may aggravate or induce inflammatory
reactions. Alternative dairy-free cheeses are available, made
from nuts, soy or rice - but these often contain unhealthy
genetically modified additives or texturizers. They can
also be hard to digest. We see them as a ‘junk food’ or, as
Michael Pollen says, “food-like substances” and would only
include them on a very occasional basis, if at all. The best
of these is the tapioca cheese, but even this has some GMO
ingredients. For more information, please see Dairy post in
the Food Notes (page 11) and also search this topic on the
WholeApproach® Support Forum.
Chia - Chia is a tiny, highly-nutritious, gelatinous seed which
is high in essential fatty acids. Chia is recommended as a
fiber supplement or a texturizer in order to give spring to
flour recipes.
Like all seeds, using the whole seed (first rinsed, then
soaked in water for several hours), will reduce the phytic
acid content. Unlike other seeds that can be rinsed after
soaking, the gelatinous characteristic of chia will cause it
to hold all the water it is soaked in, in gel form. Thus, try
adding equal parts water or less. If the seed is raw and
unpasteurized, then presume germination has been started
after a few hours. Germination is key to lowering phytic
acid levels in raw seeds.
Chocolate - Chocolate contains many antioxidants,
superfood nutrients and minerals. Cocoa solids contain
alkaloids such as theobromine, phenethylamine and caffeine.
These can have positive physiological effects on the body
and are associated with higher serotonin levels that calm
the mind and body (as well as neurotransmitters that boost

Food Notes (cont.)
alertness). Cocoa also contains some problematic agents. It
is a fermented food and may contain mycotoxins (especially
raw cacao products), which can trigger skin and other
inflammatory issues. Even if it is pesticide-free, organic
chocolate, it contains theobromine and caffeine, stimulants
that are considered addictive. In addition, all chocolate has
some degree of phytic acid and tannins. Raw chocolate or
cacao may not be fermented and thus increasing the phytic
acid and the tannins. Chocolate also has a moral aspect to
consider. Conventional chocolate production has health,
social, economic and environmental consequences for
producing countries. Over 90% of conventional chocolate
is produced using unscrupulous labor practices including
child slave labor. If you’re going to eat chocolate, there are
great reasons to shop carefully for organic, fair trade, low
mycotoxin chocolate.
Cocoa butter - Cocoa butter is the white fat that comes
from the same plant that cocoa powder, cocoa mass and
chocolate liquor come from. Cocoa butter is much lower
in theobromine than cocoa. It has a mellow flavor, mildy
reminiscent of chocolate. Many people who cannot tolerate
chocolate can still enjoy some ‘white chocolate’ products.
Keep in mind that this is pure fat, though 35% of the fatty
acids are monounsaturated (a brain healthy fat).
Coconut - Coconut is a potential intolerance or allergen for
some. If you can healthfully eat coconut, start with whole
coconuts. The very best form is the flesh and water of fresh,
young coconuts. Non-organic, dried and packaged coconut
usually contains sulfites, which are allergenic and unhealthy.
Some coconut products can be highly therapeutic for some
people, especially coconut oil. However, coconut is not a
miracle food for everyone. Observe how high your energy
is and how well you feel when you eat coconut products.
If in doubt, you may wish to do a trial with an elimination-
provocation protocol.
Coconut flour - Coconut Flour is one of the highest-fiber,
lowest-carbohydrate flours known. Of the coconut food
products, it is the most challenging to digest. This may be
due to the texture of its fiber, combined with a high phytic
acid content. Experimentation with gluten-free sourdough
recipes may be worth exploring as fermentation breaks
down phytic acid.
10
Coconut milk - Organic, unsulphured coconut milk and
cream can be a beneficial food, especially if you can source
it from a bisphenol-A free can. A better alternative is making
it yourself from whole, young coconuts. Let’s Go Organic
brand makes a coconut cream in a ‘bar’ form. Also, it is
increasingly possible to find organic coconut milk powder
without casein or corn based products. Remember, however,
that its creamy sweetness is hard to resist and may trigger
cravings for some people.
Coconut oil - Coconut oil is a highly-stable cooking oil,
high in medium chain triglycerides, which are beneficial for
metabolism, the immune system and the brain. Organic,
extra-virgin, cold-press coconut oil is made without solvents
or other chemicals and is derived from the first, raw pressing
of the nut. It is the finest quality and best tasting of the
coconut oils.
Coconut sugar - Coconut sugar is a reasonably low-
glycemic, nutritious sugar that is not suitable for the candida
diet. After recovery, occasional use could be healthful.
Corn - Corn is a food that is commonly associated with
allergies and food intolerances; firstly, as a result of the
adulteration of our corn sources and secondly, due to over-
exposure, since so many of our processed foods contain corn
derivatives. Foods made from corn are also quite addictive
for some people. If your corn products are not certified
organic, there is a very good chance that it is genetically
modified. GMO corn has been shown to trigger more negative
reactions than natural corn. (see Popcorn below)
Food derivatives of corn include maltodextrin, icing sugar,
maltitol, dextrin, sorbitol, many alcohols (not necessarily
labeled as grain alcohol), white vinegar, MSG, fructose,
dextrose, glucose, cellulose (can be corn-based), food
starch, invert sugar, modified food starch, methylcellulose,
high-fructose corn syrup, maize, mono-diglycerides, xanthan
gum and alcohol-based vanilla extract.
Dairy - We urge caution with the use of dairy. It may be
absolutely fine for some individuals. However, a careful
investigation into personal tolerance is warranted for
anyone who suffers from immune, inflammatory, mood or
digestive issues. They could be related to the consumption
of dairy foods.

Food Notes (cont.)
Dairy can often trigger accumulative or delayed responses.
These are not easily identified with the usual medical
allergy tests. See the Allergies - Food entry in the Candida
Diet FAQ’s for more information on elimination-provocation.
This involves abstaining from all dairy (milk, cheese, milk
solids) for four weeks. Observe and note any symptoms that
disappear. Following this period, you may gradually re-
introduce one dairy food at a time over a two week period.
Note all of your health observations. Here are some of the
common symptoms of intolerance to note, should they arise.
• Puffy ‘bags’ under eyes
• Dark circles under eyes
• Acne
• Depression
• Low back pain
• Constipation
• Diarrhea or indigestion
• Mucous build up (respiratory or intestinal)
• Brain fog
• Strong cravings for dairy
• Bloating
• Joint pain, inflammation
Note: Dairy is a limit food on the WholeApproach® Candida Diet©,
at best. It contains lactose, though some cheeses have more
than others. Lactose feeds candida. Dairy is also a ‘high residue’
food, so moderate consumption is recommended (i.e. a couple of
times a week). Try to select the very best organic sources, (grass
fed, pasture raised goat or sheep or buffalo dairy if possible)
and consider the pros and cons of raw dairy and the reliability of
local raw sources before deciding whether to use pasteurized or
unpasteurized (raw) products.
Deep fried food - Deep-fried food is cooked in super-
heated vegetable oil, which is a very unhealthy substance.
See the entry for ‘super-heated vegetable oil’ below.
Eggplant - Eggplant is a nightshade vegetable, along with
tomato, peppers and potato. See nightshade below.
Eggs - Eggs should be prepared gently to avoid denaturing
the proteins (avoid boiling). Chicken or duck eggs can be a
healthy part of a healing program.
Eggs (raw) - Many people healthfully eat raw eggs.
Although many organic egg producers raise happy, healthy,
outdoor chickens, less prone to salmonella issues, observe
11
caution regarding the use of raw eggs because of the risk
of salmonella bacteria from inside and outside of the shell.
Health Canada re Salmonella. The Substitution entry in the
Candida Diet FAQ’s offers alternatives that you can use in
recipes that call for eggs.
Flax seeds- Like all seeds, use the whole seed, rinsed
then soaked in water for several hours. This will reduce the
phytic acid content. Unlike other seeds that can be rinsed
after soaking, the gelatinous characteristic of flax will
cause it to hold all the water it is soaked in, in gel form. Try
adding equal parts of water or less. If the seed is raw and
unpasteurized, presume that germination has been started
after a few hours. Germination is key to lowering phytic
acid levels in raw seeds.
Fish - There is a risk of mercury exposure and build-up
through simple consumption or over-consumption of some
fish. Avoid endangered fish. For more information see the
Candida Diet FAQ’s for more detailed information.
Flavor extracts - Some flavor extracts are ok and some
best avoided. Frontier is a brand of mostly natural flavors.
Most of their extracts come from foods, but not all of them
are from organic sources. Flavorganics is a manufacturer
of all-organic flavor extracts (glycerine base) which are
suitable and syrups (with agave syrup base), which are not
suitable. Rum, butter and butterscotch flavors from some
companies contain small amounts of milk extract and may
or may not be tolerable to you depending on your sensitivity
to milk. Non-organic maple extract may contain traces of
formaldehyde. Lemon and orange extract from non-organic
fruit may contain pesticides.
Food additives - Chemical food additives are best
avoided. Ruth Winter’s book, A Consumer’s Dictionary of
Food Additives, provides information about the health risks
associated with each one.
Fruit, dried - Dried fruit is very high in sugar and is not
recommended in the WholeApproach® Candida Diet©.
Unless it is organic, it may also contain sulphites, which are
allergenic and unhealthy.
Ghee - Ghee is a cooked (clarified) butter that has the
milk solids cooked and strained out. It is better-tolerated
than butter, as it is almost completely lactose-free. It is

Food Notes (cont.)
also more heat-stable, as it has the milk sugars, (that are
susceptible to burning) removed. You can find a recipe for
making homemade organic goat or cow ghee on our Recipe
Forums.
Glucomannan (Konjac) noodles or powder - This is
a calorie free fiber extracted from a tuber that is usually
grown in China. It’s popular as a weight loss aid since it
increased the volume of food for greater satiation and
improved elimination. It also slows the digestion of starches
and sugars making foods its is added to, or consumed with,
have a lower glycemic impact. It is also associated with
some health benefits.
Glucomannan has a gelatinous texture and can be shaped
into candies or pasta or drunk like a fiber supplement or
even used as a powder additive in baking. The taste is
very mild though the pasta made from it requires rinsing
due to an odd odour. Then cooking with strong  flavors  is
recommended since it has little flavor of its own.  on the digestive system for some people). Overconsumption,
Gluten - Any amount of gluten can trigger inflammatory
and irritation reactions. Abstaining from all gluten during
the early stages of the WholeApproach® Candida Diet© is
recommended. Some people even choose to cut gluten
out long term as they find balanced eating habits easier to
maintain without gluten. Be aware that dietary sensitivity
to grasses can increase during seasonal allergy season (i.e.
grass season).
If you do decide to include gluten-containing grains at some
point, you may wish to try sprouted and/or fermented grain
products. When the gluten becomes partially broken down,
it is lower in phytic acid and more easily digested.
Glycerin (vegetable) – Glycerin can be extracted from
corn, palm, coconut and sugar beets. If it’s corn based, due
to genetic engineering of almost all corn that is non-organic,
consider avoiding it altogether. Sugar beets are largely
genetically-modified as well. Glycerin has a low glycemic
index (i.e. it does not cause a rapid rise in blood sugar).
However, an allergic response could cause an adrenaline
rush, which can result in a rapid increase in blood sugar. Of
the sweeteners recommended this is last on the list.
12
Grains, flours and phytic acid - Grains, beans, nuts
and seeds, important components of a healthy diet, are
high in phytic acid and lectins, both of which can interfere
with digestion, nutrient assimilation and immune health.
Soaking, sprouting and/or fermentation are methods that
reduce phytic acid and lectins in foods. See Phytic Acid
entry below. Also see Entries for Grains, Beans, Nuts, Seeds
– Soaking, Sprouting and Cooking in the Candida Diet FAQs.
Guar gum - Guar gum is a galactomannan. It is made by
grinding the inner seed of guar beans. Guar gum thickens,
bonds and increases volume in a recipe. It is a mild laxative.
Hemp - Hemp is a nutritious food, high in essential fatty
acids and protein. The oil and shelled seeds are valuable
for raw consumption in salads, smoothies and spreads. The
protein powder that has the shells ground in is not widely
recommended, nor is the fiber made from the shells of the
hemp seed (because it has a grainy texture that can be harsh
even of the shelled hemp seeds, can lead to hemorrhoid-like
irritation for some people.
Horseradish - Horseradish is often pickled. So long as it is
pickled in brine or cider vinegar, it will be healthy for those
who can tolerate fermented foods. It is a healthy food and
it has some spice to it. If you’re sensitive to hot spices, use
it sparingly to see how you feel.
Kamut - Kamut is a gluten-containing, alternative form of
wheat. It is considered to be less allergenic than wheat due
to being lower in gluten as well as being a strain of wheat
that our population has not been over-exposed to.
Kefir – Kefir is a dairy product that is cultured; similar to
yogurt, but using different bacteria. It can be made with
goat, cow, coconut or nut products. Some people find that
dairy kefir is better tolerated than dairy yogurt. See Dairy
above.
Kudzu - Kudzu is a Japanese-type of arrowroot that can
be purchased in a simple powdered form or extract form.
In its extract form, it is more expensive but it can make
a wonderful thickener or pudding. In its simple, powdered
form, it can be bitter and fibrous.

Food Notes (cont.)
Liver - Liver from organically-raised chicken or grassfed/
grass-finished beef can be an excellent source of iron and
other minerals, as well as highly digestible protein. If
possible, seek out liver from animals that were raised in
a happy, natural environment and killed compassionately.
This minimizes the fear-triggered hormones present in the
meat. For more information about healthy, grass-fed
animals, see the Animal Products post in the Candida Diet
FAQ’s.
‘Milks’ - ‘Milks’ from plant sources make excellent
beverages. Unsweetened hemp or almond milk are available
at many grocery stores. They can also be made with a nut-
milk maker (if it has a raw cycle). Homemade rice milk is
more challenging to make. If using store-bought products, try
to find brands that do not have GMO oils, like canola or soy.
Tetra pack drink boxes contain bisphenol A, so homemade
milks are preferable. The next best choice would be the
milks sold in refrigerated cartons at the retail store. Another
option that is increasingly available is powdered organic
coconut milk. If you can find a source that is free of casein
and corn products, this is an ideal milk replacement.
Millet - Millet is a high-protein, gluten-free seed/grain,
often imported from Egypt. Millet is well tolerated by
people with food allergies. Rather dry in texture, its flour
can be blended with a high-mucilage grain, such as
buckwheat or teff. Again, to lower phytic acid, fermentation
in a sourdough batter is possible. This lowers its phytic acid
(and anti-nutrient) content, which improves digestion and
assimilation of nutrients.
Mung beans - The Mung bean is a very healthy legume
that is quick-sprouting, quick-cooking, highly digestible and
cleansing to the liver.
Natural flavor - Natural Flavor is a vague term for many
food flavor additives, including harmful ones like MSG. More
information is usually available by calling the manufacturer
– caution advised.
Nightshade vegetables - The most common foods in the
nightshade family include tomato, eggplant, potato and bell
pepper. These foods are high in the chemical solanine and are
associated with inflammation, allergy and/or intolerance.
13
Nuts - Nuts (including pecans, walnuts, pistachios, and
cashews) are particularly prone to mold. In addition to
mold, raw walnuts are prone to parasites. Almonds,
macadamia nuts, fresh brazil nuts, and hazelnuts make
better choices. Dry-roasted nuts are lower in phytic acid
and the nutrients from them can be more easily assimilated.
However, their sensitive omega six and omega three fatty
acids are damaged and converted to an unhealthy substance.
The healthiest way to prepare nuts is to soak, sprout and
dehydrate them.
Oatmeal - Unless oatmeal is processed in a gluten-free
facility, it will be contaminated with gluten-containing
flours from the processing equipment. Scottish oat groats
are less likely to be contaminated because they are uniquely
processed. Oat products are very high in phytic acid and are
best when soaked or fermented before use.
Oat bran - Oat bran is the fiber part of the oat and tends to
have less gluten than oatmeal. However, it has high levels of
phytic acid. Thus, it is wise to soak and/or ferment oat bran
before use (see phytic acid entry below).
Oils, canola - Canola oil is a highly-refined, sensitive,
polyunsaturated oil that is damaged during mass processing.
Damaged, polyunsaturated oils are unhealthy, similar to
trans fats. Also, almost all canola is genetically modified.
Even organic canola may well be contaminated by GMO
canola.
Oils, corn - Corn oil is usually highly refined. Being a
sensitive polyunsaturated oil, it is easily damaged during
processing, leading to toxic byproducts. Most non-organic
corn available these days is usually GMO. Corn oil is not
recommended for cooking. For more information about oils,
see Fats and Oils in the Healthy Foods FAQs.
Oils, healthy polyunsaturated - Healthy oils include flax,
hemp, sesame, sunflower, and camelina. These oils have
healing potential when in an unrefined state. They should
be processed in small, low-temperature batches within a
heat, light, and oxygen-free environment, then packed in an
inert container which has been flushed with nitrogen. When
processed in these conditions, they can provide a quality
source of omega three and omega six essential fatty acids.
They should be used raw or drizzled over cooked foods. See
Fats and Oils in the Healthy Foods FAQ’s.

Food Notes (cont.)
Oils, monounsaturated - Monounsaturated oils include
olive and safflower. Monounsaturated oils are more stable
than polyunsaturated oils, but they are still vulnerable to
damage by heat, light and oxygen. They are fine to use for
quick sautéing but are not recommended for baking or
extended heating. See Fats and Oils in the Healthy Foods
FAQ’s.
Organic or not organic - Check out the Environmental
Working Group’s online downloadable EWG Shoppers Guide
to pesticides in produce. Though there are other health
differences between organic and non-organic foods
besides pesticide content, this is an important comparison.
Chemical fertilizers do not produce plants that are as
healthy, nutritious and drought/insect resistant as compost
and other natural fertilizers. Also, there are substantial
environmental benefits from traditional organic practices
used by small and medium-sized family farms. Organic ‘no-
till’ practices benefit water sheds, air quality and enhanced
carbon sequestration. They also promote water-absorbing
humus and microorganism/mycorrhizal- rich topsoil. For
more information see the entry about Organic Foods in the
Candida Diet FAQ’s.
Peppers - Bell peppers are nightshade vegetables (see
nightshade entry above).
Phytic acid - Phytic Acid is a naturally occurring anti-
nutrient, found in grains, beans, nuts and seeds. Soaking,
sprouting and fermenting are all effective methods to reduce
phytic acid. For more information, follow these links:
• Phytic acid levels in common foods
• Phytic acid toxicity and mineral deficiencies
• Reducing phytic acid in foods
• More about reducing phytic acid
Plastic - Much of our food comes wrapped or packaged in
plastic. When possible, avoid purchasing your food in plastic
containers - especially fatty foods (which absorb the plastic
chemicals) or foods that have been placed in the plastic (or
styrofoam) when hot. Using ‘to go’ dishes that are glass or
stainless steel is a healthier option than using disposable
plastic. Consider taking them with you when you know you
will have to get takeout food. Some restaurants will support
the low waste alternative.
14
Plastic wrap - Plastic wrap contains chemicals that can
leach into the food. For storing food, and especially for
cooking food, try to find alternatives.
Popcorn - Fresh organic popcorn is tolerated better by
some though if you have a significant intolerance to corn
or the molds it can harbor you may well need to avoid all
forms of corn.
Other possible corn sources include maltodextrin, icing
sugar, maltitol, dextrin, sorbitol, many alcohols (not
necessarily labeled as grain alcohol) white vinegar, MSG,
fructose, dextrose, glucose, cellulose, food starch, invert
sugar, modified food starch, methylcellulose, high fructose
corn syrup, maize, mono and diglycerides, xanthan gum and
alcohol based vanilla extract.
Potato starch – Potato starch is used in flour mixtures
for its sticky texture. Too much potato starch will make a
baked product mushy. For a healthier option, substitute
with tapioca flour (though tapioca can create a tougher
texture if too much is used). Non-organic potato products
are particularly unheathy since conventional potatoes are
often grown with a pesticide that has the potential to
permanently impact the immune system.
Potatoes - Potatoes are nightshade vegetables (see
nightshade above). They also have a high glycemic index,
which means they raise the blood sugar rapidly. Rutabagas,
turnips or jerusaleum artichokes can be used in place of
potatoes. If eaten, potatoes should be combined with high
fiber vegetables in order to lower the glycemic index. Eat
organic potatoes, as non-organic potatoes are grown with
an immune-system-damaging pesticide.
Quinoa - Quinoa is a highly-nutritious, low-glycemic, high-
protein seed. It has a mildly toxic, anti-nutrient coating that
should be scrubbed off before cooking or sprouting. Use an
extra-fine sieve and wash the seeds under running water,
while scrubbing with a soft brush or your fingers for three
minutes. Quinoa, like all grains, is healthiest after sprouting
the seed for one or two days before cooking (as it lowers
phytic acid). The sprouted seeds may then be rinsed and
used for cooking. Sprouted seeds have greatly reduced
cooking time.

Food Notes (cont.)
If you are looking for a highly nutritious, digestible, low
phytic acid flour, try soaking/sprouting/cooking, then drying
and grinding flour. This involves so many steps that it is only
worthwhile if you have room in your dehydrator to dry a
substantial amount at one time.
Quinoa flour - The quinoa used to make quinoa flour is
generally not rinsed and sprouted before grinding, so the
anti-nutrient coating and the phytic acid (which is also an
anti-nutrient) are usually at high levels.
Quinoa flakes - At the mill where flakes are made, the
anti-nutrient coating is not washed off. Flakes are best used
only occasionally and when used, rinsed and soaked ahead
of time in order to lower the anti-nutrient phytic acid that
is in all seeds. Ideally, one would have a flake food processor
at home in order to make flakes out of washed, sprouted
seeds.
Rice - Sweet rice and brown rice, along with their sprouts
and flours, can be a healthy part of the candida diet. White
rice, when brown rice cannot be tolerated, may also be
acceptable. All rice is moderately high glycemic, so it’s wise
to consume it with foods that will slow its assimilation and
conversion to sugars. Vegetables and/or beans would be
best to consume with rice. Beans and rice together provide
complementary amino acids for a full protein. Soaking
rice overnight before cooking makes it more digestible by
reducing phytic acid.
Salt - Salt gets a bad rap, but there IS such a thing as a
healthy salt that is rich in minerals and much less likely
to contribute to unhealthy arteries. Table salt contains
sugar and additives and it is processed using a chemically-
intensive procedure. Even ‘so-called’ sea salt (the pure
white variety) is usually just pure sodium chloride. This is
what is left over from a full-spectrum, natural sea salt after
all of the minerals (besides sodium chloride) have been
removed. Unrefined sea salt is dehydrated from sea water.
It can contain contaminants from ocean water, which is no
longer pure. The optimal salt to use is unrefined crystal salt
from ancient salt mines. Both unrefined sea salt and crystal
salt have a deliciously satisfying, full, smooth flavor that
does not sting like sodium chloride. They also provide an
excellent supplement of trace minerals and electrolytes.
15
Seaweed - Seaweed harvested from pristine waters and
processed gently is a wonderful, nutritious food containing
many trace minerals not commonly found in our diet. It is
an excellent support for the WholeApproach® Candida Diet©.
People who eat a lot of seaweed gradually develop the
enzymes needed to assimilate its nutrients more thoroughly.
Seeds - Seeds tend to be high in phytic acid and are best
purchased raw, non-irradiated and non-pasturized; then
soaked and sprouted before use. Dry or roasted seeds can be
hard to digest. A dehydrator can be used after soaking and/
or sprouting to crisp them and bind seasonings onto their
surface. See Candida Diet FAQ’s for instructions on Seeds –
Soaking and Sprouting.
Smoked meats - Like bar-b-q’ing, the natural smoking
process ads some carcinogens to meat. However, if used
on an occasional basis, yeast/sugar/nitrate free, naturally
smoked meats are not specifically ruled out.
Soy - Traditional soy foods are healthy because they are
fermented. Modern, North American soy products usually
skip this essential step (tofu, tvp, soy isolate, soy milk,
protein powder). They can be hard to digest, allergenic,
GMO and not healthy. Most tofu available on the North
American market is made from simple cooked soy slurry
that has been congealed, rather than solidified, by the
fermentation process.
Soy, fermented - Fermented soy products include organic,
non-GMO, traditionally-prepared/cultured tofu, tempeh,
nato, tamari, and miso. Although these foods are technically
healthy, people with CRC can have less predictable reactions
to fermented foods than those with healthy digestive tracts.
Here are links to two articles- the truth about unfermented
soy and why to avoid soy. Keep in mind that most tofu
available on the North American market is derived from soy
slurry that has been congealed only.
Spices - Organic, fresh herbs or dry, non-irradiated spices
that have been kept very dry and mold-free can be a healthy
part of the WholeApproach® Candida Diet©.
Spelt - Spelt is an alternative form of wheat which contains
a bit less gluten than wheat. However, the gluten it does
contain can still trigger inflammatory and irritation reactions.
It is recommended to abstain from this grain during the early

Food Notes (cont.)
stages of the WholeApproach® Candida Diet©. Some people
find it easier to maintain vitality and balanced eating habits
when they completely eliminate gluten and grains. Because
spelt is a grain, sensitivity to it will often increase during
seasonal allergies (i.e. grass season). If you decide to return
to the use of spelt flour and grains later in your program, it
is best to use sprouted grain that is prepared in a sourdough
to make it more digestible.
Sprouts - Sprouts, as long as they are fresh and free of mold,
are a healthy part of the WholeApproach® Candida Diet©.
Stevia - Stevia extract is a healthy sweetener for
the candida diet, so long as it is chemical-free and
solvent-free (NuNaturals Stevia Pure White Powder is
chemical-free, sovent-free). Stevia whole-leaf herb powder
or liquid tincture have a stronger flavor, but are suitable for
sweetening certain foods. The whole herb contains agents
and compounds that the extract does not. Some use of the
whole herb is recommended for its therapeutic benefit.
Sucralose - Sucralose is an artificial sweetener. It
is a chlorinated hydrocarbon or chlorocarbon. Many
chlorocarbons are known toxins. The manufacturers say it is
safe because it is not fat-soluble. As such, they say, it will not
accumulate in fat cells like many chlorinated hydrocarbons.
They also claim that 75% of the product is excreted in the
feces and the rest in the urine. Not surprisingly, Dr Mercola
is strongly against this product. He states that sucralose
causes a dramatic shrinking of the thymus gland, as well as
swelling of the kidney and liver. He also offers some very
strong opinions about the dangers of using this product.
Health Canada, the Food and Drug Administration, and the
World Health Organization have approved this product.
However, it’s important to keep in mind that these same
health officials approved the use of aspartame and many
other problematic food additives.
Super-heated vegetable oil - Deep frying foods in
polyunsaturated oils or hydrogenated oils exposes your food
to carcinogenic agents. Super-heated vegetable oil can also
trigger allergic reactions in sensitive individuals. Frying in
more stable fats is preferable. Options include organic lard,
organic chicken fat, ghee, or coconut oil. Macadamia nut
oil and peanut oil are also quite saturated. See the Candida
Diet FAQ’s, Healthy Fats and Oils for more tips about healthy
oils to cook with.
16
Sweet potato - Sweet potato is a starchy, yet otherwise
healthy and nutritious tuber that is low in phytic acid. It is
very similar to yams, but light colored and superior due to
low phytic acid content.
Tamari - Tamari is a fermented liquid soy seasoning. In the
Japanese tradition it is aged for at least three years. This
makes the product healthier as it breaks down the anti-
nutrients naturally present in soy. Some tamari is made
with wheat and it is often high in salt. However both wheat-
free and low-sodium wheat-free options are available.
Tapioca starch or flour - Tapioca starch or flour is a
white, processed flour or starch from the cassava plant.
Despite there being very few organic tapioca products, this
product is recommended for use in gluten-free flour blends.
Teff - Teff is a highly nutritious, small seed/grain from
Ethiopia. It is fairly high in iron and has a mucilaginous
texture that works well in gluten-free baking. Traditionally,
in Ethoipian cuisine, the flour is mixed with water and then
fermented for 2-3 days. Once bubbly and sour, it is cooked
as a flatbread. Teff sourdough baking is an excellent choice
for the WholeApproach® Candida Diet©.
Tomatoes - Tomatoes are a nightshade vegetable (fruit)
along with peppers, potatoes and eggplant. See ‘nightshades’
above.
Vanilla - Vanilla extract or paste or granules are made from
the pods of the vanilla orchid flower vine. After curing,
the pods look shriveled and black, and have a wonderful
fragrance. Any vanilla product is fine for the WholeApproach®
Candida Diet©, though the alcohol extracts are best used in
cooked food. Our favorite is the raw, ground bean (a moist
black powder with an intoxicatingly fragrant intensity).
Vinegar/fermented foods - Fermented/cultured foods
and veggies can be beneficial for intestinal flora populations,
improving digestion. For those with candida overgrowth,
there can be a high level of pathogenic bacteria and yeast/
fungus in the intestines. Sensitivity to these pathogens can
occasionally result in sensitization to the blend of bacteria
that make up lactic acid and other fermentation preserved
foods.
 17

Food Notes (cont.)

Some healthy fermented foods include organic cider vinegar, sugar alcohol. Sugar alcohols are extracted from natural
soy-free three-year cultured miso, three to six year cultured foods but are chemically adulterated and not recognized as
organic soy tamari, umeboshi plum vinegar, tempeh, normal sugar by the body. Side effects related to consumption
natto, gluten-free sourdough, sauerkraut, kimchee, beet of this sweetener make it an unpleasant substitute and
kvass, and lactic-acid fermented veggies of any kind. Your indicate some sort of strain to the body. There are many
response to these foods will depend upon the potential for online articles about sugar alcohols.
harmonization between your personal intestinal ecosystem
and the bacteria in these fermented foods. They are high in Yams - The yam is a nutritious, starchy tuber that is relatively
tyramine, which is an irritant for some. Although tolerance high in phytic acid. Sweet potato, its lighter colored ‘sister’,
is entirely possible, so is an aggravation of allergic or is lower in phytic acid and generally a healthier choice.
candida symptoms. Careful experimentation and awareness
is prudent. Yogurt - Though yogurt is a fermented product, it is a dairy
product and all of the potential concerns listed under Dairy
Water - Pure water is important for healing. Good water apply. See entry about dairy, above, for more information.
includes alkaline well water that is free from contaminants;
reverse osmosis water that is remineralized; purified
alkaline Kangen water or similar treated water; gravity-fed
ceramic purified water stored in healthy stoneware.
Distilled water (used to help detoxify), along with reverse
osmosis water, are useful in the Whole Approach cleansing
purge drink. Generally, however, distilled water is considered
lifeless and demineralized and is less healthy than some of
the above options.

Wheat - Wheat is the most allergenic grass grain and the

highest in gluten. Wheat is commonly genetically-modified
and the most over-consumed of all the grains. Gluten is
known to trigger inflammatory and irritation reactions. It is
recommended to abstain from gluten during the early stages
of the Whole Approach Candida Diet. For more information
see gluten above.

Xantham gum - Xantham gum is a food additive used to
add mucilage to bind food products, especially gluten-free
products. It comes from the fermentation of carbohydrates,
usually corn and sometimes soy. These plants are usually
genetically-modified, making xantham gum a bit of a
gamble; unless you’ve got assurance about an all-natural
source. Baking with sourdough batters and doughs that
are texturized with guar gum, sweet rice flour, flax gel,
flax seed powder, psyllium powder or tapioca starch are
recommended.
Xylitol - Xylitol is a sugar alcohol. Xylitol is discussed on
the WholeApproach forum. Other sugar alcohols include:
Mannitol, Sorbitol, Maltitol, Maltitol Syrup and hydrogenated
starch hydrolysates. Splenda is an example of a brand-name
Note: The information included in this food list is
not medical advice and is not intended to replace
the advice or attention of health care professionals.
Consult your practitioner before beginning or making
changes to your diet, supplements, exercise program,
for diagnosis or treatment of illness or injuries and for
advice regarding medications. Statements have not
been evaluated by the FDA.
Copyright 2014. The content of this eBook may not
be reprinted or used in any media type, without the
express written permission of WholeApproach, Inc.
WholeApproach® Inc.
www.wholeapproach.com