• Anti-Candida Diet|
• Probiotics|
• Antimicrobials|
• Lifestyle Changes|

Candida is a type of yeast (a subgroup of fungi) that naturally resides in your body but can sometimes grow out of control, usually in the reproductive or digestive tract. 

Signs of Candida overgrowth or infection may include vaginal thrush, oral thrush, bloating, fatigue, brain fog, and diarrhea.

A disrupted microbiome is often the root cause of Candida infections. Fortunately, a healthy diet, lifestyle changes, and a combination of traditional herbal ingredients can provide effective Candida support. Let’s explore the best ways to address Candida overgrowth and its underlying causes.

Anti-Candida Diet: Foundational Candida Support

Diet is crucial for tackling Candida, but there’s limited research on the “best” eating plan for yeast or fungal overgrowth. 

Though successful dietary strategies vary, these two key principles tend to work well for most of our clients with Candida:

• Eating a diet that’s low in sugar and refined carbohydrates 
• Consuming a wealth of nutrient-dense foods that provide immune support, promote gut health, and balance the body’s microbiome

We recently a compiled comprehensive Candida diet handout for our clinic clients. From that resource, here’s a look at the key food groups people with Candida should look at including and avoiding. 

* Mushrooms are a type of fungus not related directly to Candida so likely won’t exacerbate symptoms. However, some people with Candida still prefer to avoid them.

** Low-sugar fermented foods may be helpful but some people with Candida are sensitive—find your own tolerance.

Backed by Research

Improving your diet to tackle a Candida infection is more than just theoretical—research shows that dietary changes can significantly aid in the recovery process.

In a trial involving people with intestinal Candida overgrowth and gastrointestinal symptoms, participants who combined the antifungal drug nystatin with an anti-Candida diet had better results. The key findings were:

• 42.5% of the nystatin-only group became clear of Candida infection and symptom-free
• 85% of the nystatin-plus-diet group became clear of Candida infection and symptom-free

Carbs Aren’t Always the Enemy

Another important point about a Candida diet is that it doesn’t have to be excessively low in carbohydrates. 

We often see clients who have been told that a strict low-carb diet is the only way to tackle fungal overgrowth. However, including healthier carbohydrates can be beneficial for many people. 

In short, if you don’t do well on a low-carb diet—such as feeling low on energy—there’s no need to struggle with it. Similarly, an anti-Candida diet only needs to be gluten-free if you have celiac disease or a known gluten sensitivity.

Bottom line? If someone insists you must follow a strict diet for Candida, be cautious. Adopting general healthy eating principles while finding your own way within that framework is key. Use the table above as guidance only.

Probiotics for Candida Overgrowth

Adding a high-quality probiotic is a key element of any Candida support plan. Probiotics help restore balance to the intestinal flora, reducing harmful yeasts while supporting beneficial bacteria.

These probiotics have evidence to support them: 

• Oral Candida: A 2019 meta-analysis of randomized controlled trials found that a Lactobacillus/Bifidobacteria and Saccharomyces blend reduces Candida counts in the mouth 8.
• Vaginal Candida: A 2023 study showed that the probiotic Lactobacillus acidophilus was as effective as the antifungal medication fluconazole for addressing symptoms of vaginal Candida (thrush) 9. 
• Intestinal Candida overgrowth: Probiotics of various types have been shown to help by 10:
  • Slowing and stopping Candida growth
  • Preventing Candida from sticking to the gut lining
  • Inhibiting the formation of early-stage biofilms (sticky, protective layers that microorganisms like Candida form around themselves to shield against the immune system and antifungals)

A good probiotic will contain a minimum of 1 billion CFU (coliform forming units) and be formulated to be free of common allergens. The suggested use for probiotics is to consume them every day, ideally with a meal, for at least 2–3 months

At the clinic we’ve found the most success with eradicating Candida (and other types of microbiome imbalance) when clients take a variety of probiotic strains together.

The three probiotic types that we find work together with most success are:

• A Lactobacillus/Bifidobacterium blend
• A soil-based probiotic 
• Saccharomyces boulardii

Antimicrobial Supplements for Candida

Once you’ve got your diet and probiotic regimen dialed in, a variety of natural dietary supplements can help fight Candida overgrowth and promote faster healing.

Especially when used along with probiotics, certain antimicrobial herbs have shown specific anti-Candida and anti-biofilm activity (reminder: biofilms are protective layers that microorganisms create around themselves, making them harder to eliminate).

Here are some key herbal options for tackling Candida overgrowth. I’ve included evidence-backed doses for those that are well-documented to fight Candida. In other cases, you should work with a healthcare professional, or follow the dose stated on the label.

Oregano Oil

Derived from Origanum vulgare, oregano oil is one of the most effective natural antifungals that we use in our clinical practice. A 2023 in vitro study found it has very strong anti-Candida and anti-biofilm activity 11.

Oregano oil is in two products that we specially formulated for use in the clinic:

• BioClear1a (oregano oil is the sole ingredient in this product)
• BiotaClear 2b (oregano oil combined with caprylic acid—see below—black walnut, pau d’arco and biotin for a broader antimicrobial effect)

Garlic

Garlic provides allicin, a compound with strong anti-Candida properties. A 2015 study found that allicin-rich garlic extract tablets were about as effective as fluconazole, a common antifungal medication, for treating vaginal Candida infections 12. 

Garlic oil contains different compounds than dried garlic extract—but is also antifungal. If you are using tablets, a dose equivalent to at least 1500 mg of whole garlic bulb per day for one week is the recommended dosage. If using garlic oil, it’s usually a dose of 3–6 capsules daily. 

Horopito 

Horopito, or Pseudowintera colorata (brand name Kolorex) is a native New Zealand shrub with antifungal, antibacterial, and anti-biofilm properties. It works by damaging Candida cell membranes and disrupting their energy production. 

Two clinical trials comparing Horopito to the conventional antifungal medication itraconazole showed Horopito was more effective and resulted in fewer relapses 13 14. 

From research, we can suggest a dose of 1 capsule (2.5 mg) per day, increasing to 2 capsules (5 mg) if tolerated (some may experience stomach upset at the higher dose).

Essential Oils

A 2021 review identified several essential oils that eradicated up to 99.9% of Candida biofilm activity in lab tests. Effective oils included 15:

• Garlic (Allium sativum) 
• Cinnamon (Cinnamomum cassia) 
• Lemongrass (Cymbopogon citratus) 
• Ceylon cinnamon (Cinnamomum zeylanicum) 

Of course, antifungal effectiveness in a petri dish is not the same as clinical effectiveness in people with Candida. However, working with clients in the clinic we’ve found that these oils, especially garlic, do help treat Candida symptoms pretty well.

Caprylic Acid

Caprylic acid is a medium-chain triglyceride (type of healthy fat) that helps to break down the cell walls of Candida, making it an excellent supplement for gut-based Candida support 16. A 2019 clinical trial found that caprylic acid-containing MCT oil reduced gut Candida in preterm infants 17.

1600–2400 mg per day is an optimal dose in adults (higher amounts can cause diarrhea). Caprylic acid can be added to coffee or smoothies.

Enzymes

Certain enzymes can help break down Candida and its biofilms so that other treatments can now be more effective. 

In the clinic we use Biota Dissolve, which contains anti-Candida and anti-biofilm enzymes including chitinase and cellulase. Chitinase breaks down a part of fungal cell walls called chitin, while cellulase breaks down cellulose, which gives structure to biofilms. 

Here’s a summary table of the antifungals we typically use in the clinic for various types of Candida.

This is by no means a fixed blueprint for dealing with Candida, and your treatment may vary. Working closely with a trusted health practitioner who understands your unique health history is essential.

You may also consider combining natural supplements with conventional antifungal medications—something best discussed with your doctor.

Whichever treatment path you take for Candida, it’s worth noting that herbal and dietary supplements in the USA are not regulated by the Food and Drug Administration. Although there are many great products on the market, it’s important to do your homework to ensure you’re using safe and effective supplements. 

Look for supplements made to Good Manufacturing Practice (GMP) standards and third-party tested for potency and purity.

If you have allergies or intolerances—such as peanuts, tree nuts, dairy, or shellfish—check the ingredients and “free-from” statements on the product, just as you would with any food product.

Lifestyle Changes for Candida Support

In addition to diet and supplements, certain lifestyle adjustments can enhance your Candida support regimen:

• Good oral hygiene: Keeping the mouth clean helps prevent oral Candida infections and also minimizes travel of Candida to the gut. Regular brushing and flossing can limit Candida buildup. It’s also important to cut down on sugars, which can unbalance the oral microbiome and make oral Candida thrush infections more likely.
• Exercise: Regular physical activity helps promote beneficial intestinal flora 18. The more beneficial bacteria in the gut, the less likely it is that harmful Candida overgrowths can take a hold. If you’re just starting out with a regular fitness program, don’t be intimidated as even modest effort exercise can bring great benefits.
• Stress management: Psychological stress was found to be a primary cause of vaginal Candida in one study 19. High stress can disrupt the microbiome and immune system, leading to an overgrowth of Candida. Implementing stress-reduction techniques, like yoga, meditation, and time outdoors in nature, can help your body better manage Candida overgrowth.

Make Candida Overgrowth a Thing of the Past

Managing Candida overgrowth holistically requires a multifaceted approach that combines diet, probiotic use, antimicrobial supplements, and de-stressing lifestyle changes. 

Supplements like oregano oil, garlic, and enzymes can provide effective support, while a healthy, low-sugar diet promotes overall gut health. 

Working with a trusted practitioner will help you tailor a Candida support plan to your individual needs—this is especially important if you have an underlying medical condition. 

If you’d like to work with one of our experienced gut health practitioners, you can reach out to us at the Ruscio Institute for Functional Health. Alternatively, you can follow my eight-step plan for restoring gut health laid out in Healthy Gut, Healthy You.

The Ruscio Institute has developed a range of high-quality formulations to help our clients and audience. If you’re interested in learning more about these products, please click here. Note that there are many other options available, and we encourage you to research which products may be right for you. The information on DrRuscio.com is for educational purposes only. It is not a substitute for professional medical advice, diagnosis, or treatment.

Dr. Michael Ruscio is a DC, natural health provider, researcher, and clinician. He serves as an Adjunct Professor at the University of Bridgeport and has published numerous papers in scientific journals as well as the book Healthy Gut, Healthy You. He also founded the Ruscio Institute of Functional Health, where he helps patients with a wide range of GI conditions and serves as the Head of Research.