This series is aimed at developing a resilient immune system to provide the body with a defence against opportunistic pathogens. There are a number of vital elements to this and you can find the introduction to the series: Project 101 – Resilience
Last time I shared the second post on gut health, covering the devastating impact of too much sugar in your diet .You can find that post Here
Candida Albicans – Controlling the fungus without starving your body.
Over the years clients have arrived at their first appointment, tired, depressed, still suffering from skin problems, infections etc, who have been following the most rigid diet possible to eradicate the overgrowth of candida. They were surviving on a narrow range of foods, with greatly reduced nutritional variety and values, and were terrified of putting certain foods in their mouths.
The problem is balance – starving the fungus is essential. But, in the process you can also starve the body of the nutrients it requires to rebuild the immune system which you need to work on your behalf internally. The overgrowth is not restricted to the intestines, as I described in an earlier post – the symptoms are caused because it has got into the bloodstream and has free access to the entire body. You are going to need the immune system’s power to push back the fungus to the gut where it belongs at normal levels.
I do think that it is a good idea to reduce the levels of your yeast in the diet simply because it comes in combination in so many processed foods with sugar which I consider to be the real cause behind so much of our ill health today.
Things have moved on – the fact is that most natural produce is absolutely fine to eat. This includes mushrooms which as a fungus are usually one of the first foods to be banned on a Candida Diet.
In the last 20 years I have experimented with natural ingredients in and out of my diet and I have found no reaction to mushrooms or any other natural food on my Candida levels.
I have however, reacted quickly to drinking too much alcohol, eating cakes, sweets, biscuits, fizzy drinks, processed sauces, ketchup, soy sauce, milk chocolate with low cocoa content, processed cheap fruit juices etc. In the case of alcohol it is possibly the combination of yeast and sugar (or too many glasses) – and if you look at the ingredients of a great many processed foods that I included in last week’s post, it is the sugar content that is likely to be the main culprit.
I have some key indicators for a rise in levels of Candida overgrowth in my system. The inside of my ears begins to itch irritatingly and my eyes start watering. If I continue to consume sugars in excess I can develop thrush symptoms.
Five years ago we both gave up drinking alcohol… we have enjoyed wine and some spirits over the years but really only on special occasions. Particular as we got older an realised how long it took to recover from even one or two glasses of wine.
One of the upsides of this is, and reducing other high sugar foods, is that I have not suffered from a Candida overgrowth since.
Mushrooms
Mushrooms might be a fungus but they are also immune boosting foods and some are actively anti-candida. Mushrooms are on my Food Pharmacy list and I eat at least two or three times a week. Especially on a non-meat day as they have an impressive list of nutrients that make them a great alternative.
According to the ancient Egyptians, over 4,000 years ago, eating mushrooms granted you immortality. The pharaohs even went as far as to ban commoners from eating these delicious fungi but it was probably more to guarantee that they received an ample supply. Mushrooms have played a large role in the diet of many cultures and there is evidence that 3,000 years ago certain varieties of mushrooms were used in Chinese medicine and they still play a huge role in Chinese cuisine today.
There are an estimated 20,000 varieties of mushrooms growing around the modern world, with around 2,000 being edible. Of these, over 250 types of mushroom have been recognised as being medically active or therapeutic.
More and more research is indicating that certain varieties, such as Shitake and Maitake, have the overwhelming potential to cure cancer and AIDS and in Japan some of the extracts from mushrooms are already being used in mainstream medicine.
Apart from their medicinal properties, mushrooms are first and foremost an excellent food source. They are low in calories, high in B vitamins, Vitamin C, calcium, iron, phosphorus, potassium and zinc – and supply us with protein and fibre. They are versatile and they are easy to cook and blend with other ingredients on a daily basis. For vegetarians they provide not only protein but also the daily recommended amount of B12 a vitamin often lacking in a non-meat diet.
Mushrooms of all varieties will boost your immune system in the fight against Candida and are more beneficial in your diet than out of it.
Matured Cheese
Aged cheese is usually banned from a yeast free and sugar free diet but I have found no major problems when using as part of a balanced diet. It is unlikely that by the time the cheese has digested and reached the gut that it is in a form that is utilised by the fungus.
Cheese on toast or cauliflower cheese once or twice a week should not cause you a problem and provides variety and nutrients to feed your body.
I do caution you however if you are trying to lose weight.. A little cheese from time to time is okay but how many of us actually have that kind of restraint? Also if you suffer from gallbladder disease you will have to monitor your fat intake carefully and you will find that cutting right back on cheese to a very occasional use to be the best option.
I suggest organic mature cheddar made from grass fed cows (it should say on the packet) as it is only grass fed dairy cows that provide milk in vitamin K2 which is not found in grain fed cattle, sheep, chickens in any great quantity.
The one staple that most of us find the hardest to give up. Our daily bread.
Industrially manufactured bread, particularly the cheap, plastic wrapped, white flour variety with its abundance of additives including sugars, is perfect fodder for Candida.
I enjoy and include some white breads in my diet…occasionally. I enjoy some of the sourdough breads, but as a rule, I will only buy wholegrain artisan breads with minimal preservatives. You know that they have little added to them when they go stale in 24 hours, instead of still feeling fresh after a week or longer!… I buy, slice and freeze and then take out what I need over time.
I usually make my own yeast and sugar free Irish Soda bread as it suits me and does not cause the same symptoms as the white processed breads. The jury is out as to whether yeast in bread contributes to an overgrowth of candida, but certainly the sugar does.
Luckily I was introduced to Irish Soda bread in the late 90’s which is yeast free and has little sugar. Today there is a wide range of yeast and sugar free breads available in health food shops and online (do check the labels carefully for added sugar and other preservatives), but it is much better and easy to your own bread at home.
Recipes can be adapted to include additional nutritional essentials in the form of seeds and nuts. I make a couple of loaves at a time, and when cooled, slice and freeze – cost about £1 a loaf to make. There are also unleavened breads – corn and wholegrain tortillas etc that you can enjoy too.
Apart from being able to feel that you are at least including normal foods – bread does not stand alone – we put things on it – an egg cooked in a variety of ways is a great supper on toast and is good for you. Sandwiches made with your own bread for lunch with fresh salad filling and cooked chicken or tinned tuna etc are far better than buying already prepared and expensive varieties with unknown ingredient.
Here is my recipe for soda bread with reduced sugar and even those who are not avoiding yeast will find it delicious.
Pre-heat the oven to 180 degrees – put the rack mid oven. Prepare two 14 inch bread tins – I use grease proof paper cut to size and a little olive oil around the tin so that the paper sticks.
Ingredients – for two loaves.
• 600gm strong whole wheat plain flour (or 500gm flour and 100gm porridge oats – or 500 gm flour and 100gm dried fruit)
• Four teaspoons of baking powder
• Two teaspoons of bicarbonate of soda
• Two teaspoons of salt
• Two teaspoons of sugar
• Two eggs
• 600ml milk (I use full fat)
• Juice of two lemons (to sour the milk)
Method
1. Add the lemon juice to the milk and stir – leave for about 15 minutes until it thickens.
2. Sift the flour into a large bowl (add porridge oats or fruit if using)
3. add in the bicarbonate, baking powder, sugar and saltmix in gently.
4. Pour in the soured milk and using a fork gently stir together.
5. Add in two eggs and mix in.
6. Pour the mixture into the tins and place in the hot oven for approximately 60 minutes.
7. Check after 45 and the loaves should have risen and be brown on top.
8. When baked take the loaves out of the oven and remove from tins. (peel of the paper if you have used)
9. You will know they are cooked if they sound hollow when you tap them on the bottom of the loaf.
10. Wrap in clean tea towels to stop the crust getting too crisp and leave on a rack until cool.
11. I wrap one in clingfilm and put in freezer and because there are no preservatives you need to eat over a couple of days. I keep one in the fridge
This is just one adjustment to your daily diet that will feed your body but starve the fungus.
So, now you have bread still in your diet (yeast and sugar free such as Irish Soda Bread) and also mushrooms and cheese.
And here is the complete shopping list of food groups that you may help you reduce the sugar in your diet.
Since Candida Albicans thrives on the sweet stuff, it is a good idea to cut out all additional sugars and sugary foods for at least six weeks. And then only consume occasionally. Do be aware that artificial sweeteners, including those that claim to be natural can behave in the same way as sugars.
Your craving for sugars will not be reduced and some, such as those containing aspartame, can be very unhealthy.
To help you establish which are the main foods to focus on and which to avoid, I have devised a colour scheme.
Green – Free to eat
Blue – in moderation
Red – Avoid
Pink – Very occasionally.
Vegetables – carrots, red peppers, broccoli, spinach, cauliflower, corn on the cob- any dark cabbage or Brussel sprouts, onions, mushrooms, tomatoes, watercress, dark lettuce leaves, cucumbers, celery, avocados and potatoes. Fermented vegetables such as sauerkraut are very beneficial for the gut.
Fruit – Bananas, apples, pears, oranges, kiwi and any dark berries that are reasonably priced – try frozen. When in season – apricots, cantaloupe melon, watermelon.
Wholegrains – brown rice- wholegrain yeast free bread – whole wheat pasta – weetabix – shredded wheat – porridge oats. If you make your own yeast free bread use wholegrain flour.
Please do not buy sugar or chocolate covered cereals or white flour products.– more sugar than goodness.
Manage your carbohydrate intake according to your activity level.
Some of you reading this may well have a very active lifestyle…walking two or three miles a day, going to the gym, doing aerobics three times a week, or any other activity that uses up energy.
As you know I do not advocate giving up any of the food groups as they all have a place in our diet. This includes wholegrain carbohydrates but if you tend to be relaxed about your activity levels you might want to scale back on the intake.
For example...Just because there are four slots in the toaster you don’t need to fill them all, especially if you are going to add a thick layer of butter and jam on top of them!
My portion size for wholegrains for example
- Two slices of wholegrain toast
- 40gms of porridge oats
- Two large tablespoons of brown basmati rise
- 50gm dry weight of wholemeal pasta
There is a food hack that we use which is a way to turn carbohydrates into a more beneficial one… by cooking and reheating rice, potatoes and pasta you turn them into a resistant starch… This reduces its glycemic index reducing the amount of sugars it produces. This also means that after you have eaten a high carbohydrate meal with rice or pasta, you should not get a slump a few hours later. You can find out more in this post from last year..Reducing sugars by creating resistant starch
Fish – Salmon fresh and deep sea not farmed (usually sound in the frozen foods)and you can buy sustainable sourced salmon canned. Cod – haddock (again frozen can be a good option) any deep sea white fish on offer – shellfish once a week such as mussels. Tinned sardines, tuna and herrings – great for lighter meals. Check all cans for source of fish and worth paying a little more.
Meat and poultry and Tofu- Organic or free range chicken or turkey – lamb, beef and pork (avoid grain fed chickens (corn) and other meats as only grass fed livestock provide sufficient amounts of Vitamin K2. Lean ham (unsalted) easy to boil your own and slice for sandwiches, (processed meats should be used sparingly) Venison if you enjoy it. Liver provides a wonderful array of nutrients served with onions and vegetables is delicious. Tofu for vegetarians has become more accessible and can be used by non vegetarians once a week to provide the other benefits of soya it offers. There are a number of vegetables, especially in the bean family that can provide good amounts of protein.
Nuts and seeds – to put on your cereal in the mornings or as snacks – check prices out in your health food shop as well as supermarket. Almonds, Brazil nuts, pumpkin seeds, flaxseeds, walnuts. (Nuts and seeds have healthy fat. However, if you are wanting to lose some weight make it a small handful each day).
Dairy and Eggs– In moderation. Look for grass fed herds for their milk, butter and cheese (better to have the real stuff than whipped margarine) – yoghurt. Free Range Eggs – have at least three or four a week.
Oils – Extra virgin Olive Oil (least processed) – great drizzled on vegetables with some seasoning and also eaten the Spanish way with balsamic vinegar on salads and also drizzled over toasted fresh bread. If you do not like the taste of Olive Oil then use Sunflower oil – do not use the light version of any oil as it has been processed heavily – use the good stuff. I use coconut oil in moderation… it is organically produced and liquid for drizzling over vegetables and toasts.
Honey and extras –You really do need to avoid sugars refined and in cakes, sweets and biscuits but honey is a sweetener that the body has been utilising since the first time we found a bee hive and a teaspoon in your porridge is okay. Try and find a local honey to you.
Dark chocolate – over 70% a one or two squares per day particularly with a lovely cup of Americano coffee is a delicious way to get your antioxidants. Cocoa is great with some hot milk before bed – antioxidants and melatonin in a cup.
On the subject of the sweeter things in life… next time I will be looking at pre-diabetes and the increasing number of the world’s population being diagnosed with it.
©Sally Cronin 2026
Sally Cronin is the author of eighteen books including her memoir Size Matters: Especially when you weigh 330lb first published in 2001 which followed her weight loss of 150lbs and the programme she designed to achieve a healthy weight and regain her health. A programme she shared with her clients over her 26 year career as a nutritional therapist and on her blog. This has been followed by another seventeen books both fiction and non-fiction including multi-genre collections of short stories and poetry.
Her latest book Size Always Matters is an extended and updated version of her original book Size Matters and now includes the nutritional element to losing weight and some recipes with ingredients that provide the nutrients necessary for healthy weight loss and continued good health.
As an author she understands how important it is to have support in marketing books and offers a number of FREE promotional opportunities in the Café and Bookstore on her blog and across her social media.
After leading a nomadic existence exploring the world, she now lives with her husband on the coast of Southern Ireland enjoying the seasonal fluctuations in the temperature of the rain.
A selection of my books
You can read the reviews: My books 2026
Smorgasbord Blog Magazine 
