5 Tips to Overcome Yeast and Fungal Overgrowth
Hi Friends,
We often focus on gut bacteria, but yeast and fungi play a crucial role in the microbiome too. Under normal conditions, beneficial bacteria keep yeast and fungal growth in check. However, factors like antibiotics or a diet high in sugar and refined carbs can disrupt this balance, allowing Candida albicans—commonly known as Candida—to overgrow, leading to a range of health issues.
Symptoms of Candida Overgrowth Include:
Dandruff
Thrush (thick white coating on the tongue)
Vaginal yeast infections
Fungal skin rashes like tinea versicolor and ringworm
Toenail fungus
Bloating and IBS
Fatigue and brain fog
Many of you are familiar with SIBO (Small Intestine Bacterial Overgrowth) which causes gas, bloating, and IBS. But did you know there is a similar condition caused by fungal overgrowth called SIFO (Small Intestine Fungal Overgrowth)? The symptoms of SIFO are often identical to SIBO, but there may be outward clues to fungal overgrowth like skin rashes or thrush.
5 Steps to Overcome Candida & Yeast Overgrowth
These are summarized in my short video above!
1. Cut Out Sugar—Starve the Candida
Candida thrives on sugar and refined carbohydrates. In fact, sometimes sugar cravings stem from Candida overgrowth in the gut microbiome! To eliminate yeast, avoid:
- Refined Sugar (cookies, cake, soda)
- High glycemic-index carbs (bread, pasta, rice, cereals)
- Alcohol (beer, wine, cocktails)
A paleo diet, which eliminates grains, is ideal for fighting yeast overgrowth. For the first month, I even recommend avoiding fruit to help reduce sugar cravings and really starve the Candida.
2. Stabilize Blood Sugar with Dark Leafy Greens
Blood sugar spikes fuel Candida overgrowth. Eating more dark leafy greens helps stabilize blood sugar and provides natural anti-fungal compounds.
- Best options: arugula, kale, spinach, dandelion greens
- Bitter greens like radicchio and endive can further support gut health
Dark leafy greens not only starve Candida but also help heal the gut and reduce inflammation.
3. Recolonize Your Microbiome with a Broad-Spectrum Probiotic
Balancing your gut bacteria is key to preventing Candida overgrowth. A high-potency probiotic with Lactobacillus & Bifidobacterium helps:
- Restore beneficial gut bacteria
- Crowd out harmful yeast and fungi
- Support digestion and immune function
Recommended: Probiotic 100 Billion—a high-potency blend designed for maximum microbiome support. Take one capsule daily in AM on empty stomach with water
4. "Fight Yeast with Yeast"
Saccharomyces boulardii, a probiotic yeast, helps rebalance the microbiome
- Crowds out Candida albicans and other yeast from the microbiome
- Supports IBS relief and gut healing
- Prevents antibiotic-associated diarrhea and C. diff
- Supports those with Histamine Intolerance
Recommended: Take 1 capsule daily in AM on empty stomach with water.
5. Kill Candida with Herbal Antimicrobials
To directly target yeast overgrowth, natural anti-fungal herbs work powerfully and have anti-inflammatory properties.
Two Options:
📺 To learn more about Candida, SIFO, and Fungal Overgrowth in the Gut Microbiome, please watch my video on YouTube: Candida and SIFO.
References:
PMID: 30804678, PMID: 22423260, PMID: 20458757, PMID: 33861447, PMID: 32557120, PMID: 12678685
Arugula Salad – A Detoxifying, Gut-Friendly Powerhouse
Ingredients:
¼ cup chopped purple cabbage
⅛ cup chopped red onions
¼ cup garbanzo beans (rinsed thoroughly if using canned)
A few slices of cooked beets (canned is fine, but choose unsweetened)
2 tablespoons extra virgin olive oil
Zest and juice of ½ lemon
¼ teaspoon salt
¼ teaspoon black pepper
2. In a small bowl, whisk together the olive oil, lemon zest, lemon juice, salt, and black pepper.
3. Drizzle the dressing over the salad and toss gently to coat all ingredients.
4. Finish with a sprinkle of toasted sunflower seeds for added crunch and nutrition.
5. Serve fresh and enjoy this delicious, detoxifying, and gut-friendly salad!
