Natural antifungals (like herbs and fatty acids) can help keep yeast in balance alongside a balanced, low-sugar diet and probiotics. Try adding these foods to your daily routine:
Caprylic acid and lauric acid in coconut oil inhibit Candida growth and destroy existing biofilms. Use in cooking and salad dressings, or combine with lemon juice for a delicious detox drink.
1. Garlic
Garlic is one of the most potent natural antifungal foods that you can eat. It contains sulfur compounds that kill yeast and other pathogens. It’s also a powerful antioxidant and helps the body detoxify.
Garlic (Allium sativum) is a bulb-shaped vegetable that’s related to onions, leeks, and chives. It has a paper-like skin that needs to be peeled, and it’s available fresh or dried. It has a strong, pungent smell and flavor that’s enhanced when cooked.
The sulfur compounds in garlic (especially allicin) cause the death of fungal cells and inhibit their growth by damaging their membranes. They also destroy the lipid composition of Candida albicans and make the fungus more sensitive to antibiotics.
Another way garlic is effective against Candida is by stimulating the liver and colon, thereby improving their function. It also improves the lymphatic system’s ability to liberate waste materials, which can help the body to fight off infections caused by fungi.
You can add whole cloves of fresh garlic to salads and soups, or mince them into dishes before cooking. To maximize allicin formation, wait 10 minutes before crushing or mincing. You can also take garlic supplements in tablet form. However, I recommend taking a combination of natural antifungals (including caprylic acid and oregano oil) at the same time to prevent Candida from adapting to any one treatment.
2. Carrots
Carrots are rich in a wide variety of bioactive compounds that have potential as immunomodulators (Table 1). The dietary intake of these phytochemicals can enhance both humoral and cell-mediated immunity by modulating antifungal, antioxidant or redox balance and other immune components.
Among the most significant bioactive ingredients found in carrots are provitamin A, vitamin C and flavonoids. Provitamin A is known to be essential for normal growth and development while vitamin C is a water-soluble antioxidant that can function as an efficient scavenger of free radicals, thereby improving conditions of oxidative stress. Flavonoids are secondary plant metabolites that belong to the class of phenolic compounds, and they can be divided into subgroups such as flavonols, tannins, lignans and stilbenoids.
The antifungal activity of carrots is associated with their phenolic content. In particular, falcarinol-type polyacetylenes found in carrots have a strong antifungal effect. Furthermore, they exhibit anti-inflammatory properties and may inhibit multidrug resistance in cancer cells.
However, it is worth mentioning that several factors can affect the concentration of these beneficial molecules in carrots. These include genotype, environmental conditions and preparation and storage of the crop. Therefore, further research is necessary to explore the cultivation of different carrot genotypes and their bioactive compounds under optimal conditions.
3. Coconut Oil
Coconut oil is a traditional remedy for protecting against candida overgrowth. It is rich in medium chain fatty acids, including caprylic acid, capric acid and lauric acid, that have potent antifungal properties. Test-tube studies have shown that these fatty acids kill off various strains of Candida and disrupt their biofilms.
The lipids in coconut oil are easily absorbed, which may help to boost the body’s resistance against infections caused by fungal organisms like Candida. Coconut oil also supplies the body with healthy fats that promote optimal cellular health and function.
Try adding coconut oil to smoothies, meal entrees, soups, salads, baked goods, condiments and sauces. You can also use it to make homemade antifungal lip balm and a natural skin treatment for nail fungus.
A few drops of clove oil or lavender essential oil added to a tablespoon of coconut oil can be used as an oral thrush remedy. Simply swish the mixture around the mouth for about 20 minutes to kill Candida and other microbes that cause yeast infections. For maximum effectiveness, consume coconut oil as part of a comprehensive plan that includes a balanced diet, probiotics and (if needed) a broad-spectrum antifungal supplement.
4. Ginger
Ginger (Zingiber officinale Roscoe) is an edible and medicinal plant with antimicrobial properties, which have potential in reducing infections caused by microorganisms. It has several phenolic compounds and other bioactive substances that are responsible for its biological activities including antimicrobial, antioxidant, fungistatic, wound-healing, anti-inflammatory, and insect repellent. It has been used in traditional Chinese medicine, ayurvedic medicines, and traditional Indian medicine for digestive disorders, cough, cold, and fever.
Phytochemicals in ginger EOs interfere with the function of microorganism cell membranes by altering their lipid composition and impairing their growth. These compounds also induce cell lysis by attacking cytoplasmic phospholipids in fungal cells and disrupting the membrane integrity. Furthermore, the fungistatic activity of ginger EO is attributed to its ability to break down cell walls and permeability of the sporangia44.
Ethanolic extract of green tea, neem, and ginger rhizome (GRE) shows high fungistatic and antimicrobial activity against the fungal pathogens Xanthomonas campestris and Alternaria alternata. Amalgamation of the ethanolic extracts of these plants could lead to additional or collaborative inhibitory effects thereby making them more effective as an alternative to toxic chemical fungicides for controlling plant diseases.
5. Onions
Onions are a nutrient-packed food that can provide many benefits for your health, including antifungal properties. Onions are high in quercetin, which works as an antioxidant to combat free radicals in the body that cause inflammation. They are also a good source of prebiotics, which help improve gut health and immune function.
Studies have shown that onion extracts are effective against some fungi and bacteria, including Candida albicans. They are rich in sulfur compounds, flavonoids, and other antioxidants, which work together to fight off fungi. One study found that onion extracts significantly lowered high blood glucose levels in diabetic animals.
A randomized, double-blind trial of 120 people found that those who consumed onions and garlic were able to decrease their risk for developing a fungal infection by more than half. They also experienced less yeast growth in their stool than those who did not consume these foods regularly.
Adding onions and other antifungal foods to your diet is an easy way to improve your overall health. However, it is important to note that these foods are not a replacement for medical treatment of an active infection. Instead, they can be used as part of a broader plan that includes targeted antifungals and other natural treatments.
6. Pumpkin Seeds
Pumpkin seeds (Cucurbita pepo) are a popular snack worldwide. The cream colored, flat and oval seeds have a nutty flavor. They can be eaten raw or roasted and salted. They are a good source of protein, magnesium, vitamin K and omega-3 fatty acids. Pumpkin seeds also have diuretic properties, meaning they help to get rid of excess water and salt from the body.
Researchers found that pumpkin seeds have anti-fungal properties and are able to inhibit fungal growth. They contain compounds that prevent cell membrane damage and bacterial adhesion. Moreover, they have been shown to increase glucose uptake by the cells of diabetic mice and lower blood sugar levels by decreasing nitric oxide synthase activity in the erythrocytes. Furthermore, pumpkin seed oil has been proven to have antimicrobial activity against Staphylococcus aureus, Salmonella enterica, Escherichia coli, Pseudomonas aeruginosa and Candida albicans.
Pumpkins are rich in polyphenols, which can be used as natural preservatives to extend the shelf life of food and beverages. The study analyzed the phenolic profile of various types of pumpkin peels, fibrous strands and seeds from different genotypes grown in Portugal and Algeria. All of the extracts demonstrated bioactive properties, with Portuguese ‘Butternut squash’ peels and Algerian ‘Gold Nugget Pumpkin’ seeds exhibiting the strongest antioxidant and antimicrobial activities against eight bacterial and two fungal strains.
7. Rutabaga
The rutabaga gets overshadowed by its more popular root veggie cousins, but this overlooked veg is an antifungal powerhouse. This hybrid vegetable is a cross between turnips and cabbage (though some think they look like giant, ugly turnips). You can mash them, roast them or use them in hearty soups and stews. They also make a nice side dish when steamed.
Aside from their antifungal properties, rutabagas are rich in fiber and vitamin C. They are also high in potassium, which is a mineral that can help with cardiovascular health. Additionally, rutabagas are rich in antioxidants such as lutein and beta-carotene, which have been linked to eye health, lower risk of cancer and other conditions, and stronger immune system function.
Rutabagas are available year-round in the produce section of most grocery stores, though you may find them more readily at local farmer’s markets in the fall and spring. They have a tough outer skin that can be challenging to peel, but they are easy to cut into cubes or grate and add to savory dishes. They can even be used in place of potatoes, as they have a similar flavor. They are high in carbohydrates, vitamins A and C and several B vitamins as well as calcium, magnesium, potassium, manganese and phosphorus.
