Supporting Gut Balance: A Low-Sugar Diet to Help Reduce Fungal Overgrowth and Promote Digestive Wellness
Feeling bloated, tired, or just off after meals? You're not alone—many people deal with digestive discomfort that can stem from an imbalance in gut microbes, including overgrowth of yeast like Candida albicans. This common fungus lives naturally in our guts, but factors like high-sugar diets, stress, or antibiotics can tip the scales, leading to issues like occasional bloating, irregularity, or low energy.
My name is Jordan Dorn, I am a certified nutritionist, I've guided clients through simple dietary shifts that focus on whole foods, cutting back on sugars, and including naturally supportive ingredients. These changes can help create an environment less favorable for fungal overgrowth while nourishing beneficial bacteria. Research, including reviews from sources like the Cleveland Clinic and Mayo Clinic, shows that reducing refined sugars and processed foods often leads to feeling better overall microflora balance. Through balancing microflora through diet, less bloating and better balance of harmful organisms can be achieved.
Disclaimer: This is general nutritional guidance based on available research—it's not medical advice or a treatment for any condition. Fungal overgrowth or digestive issues should be evaluated by a doctor (through tests if needed), as self-diagnosis can miss underlying problems. Always consult a healthcare professional before big changes, especially if you have symptoms or health conditions.
Step 1: Eat Foods That Support Gut Balance – Include Anti-Fungal Options
Certain foods contain natural compounds with anti-fungal properties, which research suggests may help inhibit the growth of yeast like Candida in lab settings. While these aren't a standalone treatment (and foods alone typically don't provide therapeutic doses), incorporating them into your meals can complement a balanced, low-sugar diet to promote a healthier gut environment. As a certified nutritionist, I often recommend starting here because these whole-food choices not only target potential overgrowth but also boost overall digestion and nutrient absorption (2)—I've had clients report feeling less bloated and more energized after weaving them in gradually.
Studies, like those from the National Institutes of Health, highlight how ingredients such as garlic's allicin or cinnamon's essential oils show promising anti-Candida effects in vitro. Similarly, reviews emphasize the role of a diversified diet rich in fiber and micronutrients for maintaining microbial balance. Remember, the goal is sustainability—add these to recipes you enjoy, like salads, stir-fries, or smoothies, rather than forcing a rigid plan.
Here are some standout options with anti-fungal potential, based on available evidence:
- Garlic: Contains allicin, which has demonstrated strong anti-Candida activity in studies (1).
- Onion: Similar to garlic, with sulfur compounds that may support anti-fungal effects.
- Pumpkin Seeds: Rich in nutrients; some research points to their antimicrobial properties, including against fungi.
- Pomegranate: Extracts have shown efficacy against resistant Candida strains in lab tests.
- Papaya Seeds: Contain enzymes like papain that may help break down unwanted microbes.
- Dandelion Greens, Lettuce, Broccoli, and Kale: Leafy greens provide prebiotic fiber to feed good bacteria and support gut lining health.
- Pineapple: Bromelain enzyme aids digestion and has mild anti-inflammatory, anti-fungal qualities.
- Coconut (including Coconut Oil): Medium-chain fatty acids like caprylic acid have antifungal activity against Candida in studies.
- Carrots and Sunflower Seeds: Offer fiber and nutrients; sunflower seeds share similar benefits to pumpkin seeds.
- Fermented Foods (e.g., unsweetened yogurt, kefir, sauerkraut): Provide probiotics to help crowd out yeast and restore balance.
- Apple Cider Vinegar: Acetic acid may create an acidic environment less favorable for fungal growth.
- Turmeric (3): Curcumin has potent anti-fungal and anti-inflammatory properties.
- Ginger: Supports digestion and shows anti-Candida effects in research.
- Cinnamon: Essential oils inhibit fungal growth, per spice extract studies.
- Cayenne Pepper, Chili Spices, and Curry Spices: Capsaicin and related compounds have antimicrobial potential.
- Cloves, Thyme, and Oregano: High in eugenol and carvacrol, which are effective against Candida in lab settings.
- Neem: Traditionally used for its anti-fungal properties, with some supportive evidence.
Focus on fresh, organic versions where possible to maximize benefits. For example, toss garlic and onions into a veggie stir-fry, or sprinkle pumpkin seeds on a salad. Over time, these can help shift your gut toward better balance when paired with the other habits we'll cover.
Step 2: Limit Added Sugars – Create a Less Favorable Environment for Fungal Overgrowth
If there's one dietary shift that can make a big impact on gut balance, it's cutting back on added sugars. Yeast like Candida thrives in environments where refined sugars and processed carbs are plentiful—research shows that high-glucose conditions can promote fungal growth and biofilm formation in lab studies, while reducing refined sugars supports a healthier microbiome overall (4). In my experience as a certified nutritionist, clients who dial down the sweet stuff often notice less bloating, more steady energy, and better digestion within weeks. Also over time, the palate slowly adjusts to enjoying more bitter tastes, and the sweet stuff can become more and more undesirable. Something you may have thought was slightly sweet months back, now may taste extremely sweet and unenjoyablle.
The tricky part? Added sugars hide everywhere in modern foods—even in places you'd never expect, like bread, sauces, and "healthy" snacks. That famous story about Subway's bread in Europe being classified as too sugary to legally call "bread" drives the point home: always flip the package and scan the ingredients list. Stick to the perimeter of the grocery store for fresh produce, proteins, and whole foods—the middle aisles are where most processed, sugar-loaded items live.
Here are some common sources of added sugars to watch for and limit:
- Sugar-sweetened beverages: Soda, energy drinks, sports drinks, and fruit juices—these are often the biggest culprits.
- Sauces and condiments: Ketchup, barbecue sauce, salad dressings, and many pasta sauces pack hidden sugars.
- Processed snacks: Cereals, granola bars, candy, syrups, and flavored teas.
- Baked goods: Bread (even some "whole grain" varieties), pastries, and cookies.
- Other surprises: Flavored yogurts, protein bars, and even some teas or "health" drinks.
Step 3: Consume Plenty of Fiber – Support Regularity and Feed Beneficial Gut Bacteria
One of the simplest yet most powerful ways to support gut balance is by making sure you're getting enough fiber every day. Fiber keeps things moving smoothly through your digestive tract, helps prevent constipation, and plays a key role in maintaining a healthy microbiome—especially when you're focusing on creating an environment less favorable for fungal overgrowth. I've seen clients feel a noticeable difference in energy and comfort once they ramp up their fiber intake gradually; it really is foundational for digestive wellness.There are two main types of fiber, and both are important:
- Soluble fiber acts like a prebiotic, feeding the good bacteria in your gut so they can thrive and help crowd out less desirable microbes. It also helps regulate blood sugar and cholesterol as a bonus.
- Insoluble fiber adds bulk to stool and promotes regular bowel movements, which supports overall elimination and gut health.
Here are some excellent fiber-rich foods to include regularly (many overlap in both soluble and insoluble benefits):
Great sources of soluble fiber (prebiotic powerhouses):
- Raspberries and other berries
- Oats and oat bran
- Carrots
- Kidney beans and lima beans
- Chickpeas and lentils
- Psyllium husks
- Apples and pears
- Avocados
- Flax seeds and chia seeds
- Brown rice, quinoa, and millet
- Whole wheat and whole grains
- Brussels sprouts and broccoli
- Raw spinach and leafy greens
- Beets and artichokes
- Sweet potatoes
- Almonds and popcorn (air-popped)
- Prunes and figs
- Bananas
- Bran cereal and oatmeal
- Artichokes
Step 4: Prioritize Low-Starch Vegetables – Fill Your Plate with Nutrient-Dense Greens
Your parents were right—eat your vegetables! But when supporting gut balance and keeping fungal overgrowth in check, it helps to be strategic. High-starch vegetables can break down into sugars that yeast like Candida may feed on, so it's smart to limit them and focus instead on low-starch, fiber-rich options that nourish your body without the extra carbs.
Make low-starch veggies the star of every meal. They’re low in calories, high in vitamins and minerals, and packed with fiber that supports digestion and beneficial bacteria. Studies suggest that emphasizing non-starchy vegetables can help stabilize blood sugar and promote a healthier gut environment (6).
High-starch vegetables to limit (enjoy occasionally, in smaller portions):
- Sweet potatoes and yams
- Corn
- Peas
- Beans (including green beans in larger amounts)
- Spinach
- Kale
- Dandelion greens
- Swiss chard and other leafy greens
- Broccoli
- Cauliflower
- Zucchini
- Cucumber
- Bell peppers
- Cherry tomatoes
- Asparagus
- Celery
- Brussels sprouts
- Cabbage
Step 5: Choose Low-Sugar Fruits – Add Gentle Sweetness Without Feeding Yeast
Fruit can be tricky when supporting gut balance—many are loaded with natural sugars that Candida and other yeast can use as fuel. The smart move? Skip high-sugar varieties and stick to low-sugar options that provide antioxidants, fiber, and even natural anti-fungal compounds without spiking blood sugar.
I recommend enjoying low-sugar fruits in small amounts, ideally in the morning on an empty stomach (your body handles simple carbs better after an overnight fast). This keeps digestion smooth and energy steady.
High-sugar fruits to avoid or strictly limit:
- Bananas
- Mangos
- Grapes
- Cantaloupe
- Figs
- Lemons and limes (daily): Squeeze into water or dressings—great for flavor and gentle detox support.
- Pomegranate (daily): Seeds add crunch and polyphenols with anti-fungal potential.
- Avocado (daily): Technically a fruit, full of healthy fats and fiber.
- Coconut (daily): Flesh, water, or unsweetened flakes.
- Blueberries
- Raspberries
- Strawberries
Step 6: Include Prebiotic Foods – Feed Your Beneficial Gut Bacteria
Prebiotics are special types of fiber that your body doesn’t digest—instead, they act as food for the good bacteria in your gut, helping them grow and keep things balanced. When you're working to create a healthier gut environment (and make it less welcoming for fungal overgrowth), adding prebiotic-rich foods is a simple, effective boost.
Many of these are naturally low in sugar and pair perfectly with the low-starch veggies and fiber focus we've already covered. Research from Harvard and Johns Hopkins shows that prebiotics support microbial diversity, better digestion, and even immune health (7).
Top low-sugar prebiotic foods to include:
- Garlic
- Onions
- Leeks
- Asparagus
- Dandelion greens
- Flax seeds
- Chicory root
- Jerusalem artichoke
- Jicama root
- Burdock root
- Oats (in small amounts, like overnight oats with berries)
- Cacao (raw or dark chocolate, 85%+)
- Barley (occasionally, if tolerated)
Load up on these—sauté garlic and onions as a base for meals, add flax seeds to salads, or snack on jicama sticks. The more variety, the better your good bacteria will thrive.
Step 7: Include Probiotic-Rich Foods – Boost Beneficial Bacteria Naturally
Probiotics are live beneficial bacteria that help restore and maintain a healthy gut microbiome. When your good bacteria are strong, they compete for space and resources, making it harder for yeast like Candida to overgrow. Adding probiotic-rich foods is one of the most effective ways to support this balance—many of my clients notice improved digestion and fewer cravings once they make these a regular habit.
Research from Johns Hopkins and Harvard shows that fermented foods with live cultures can increase microbial diversity, support immunity, and ease digestive discomfort.
Top probiotic-rich foods to include:
- Yogurt (unsweetened, with live active cultures)
- Kefir
- Sauerkraut (raw/unpasteurized)
- Kimchi
- Miso
- Pickles (naturally fermented, not vinegar-based)
- Kombucha (low-sugar varieties)
- Kvass
- Olives (brine-cured)
- Apple cider vinegar (with "the mother")
Always check labels for words like “live cultures,” “active cultures,” “raw,” or “unpasteurized”—pasteurization kills the good bacteria. Start with small portions to let your gut adjust, and enjoy them as sides, snacks, or toppings.
Pairing probiotics with the prebiotics we covered earlier creates a powerful synergy—prebiotics feed the probiotics you’re adding through food.
Step 8: Avoid Gluten – Reduce Potential Gut Inflammation
Gluten—the protein found in wheat, rye, barley, and triticale—acts like a glue in many baked goods, but it can spell trouble for gut health in some people, even beyond those with celiac disease. Emerging research points to gluten triggering zonulin, a protein that can loosen the tight junctions in your intestinal lining, leading to increased permeability (often called "leaky gut") and low-grade inflammation (8).
When you're working to rebalance your microbiome and make the gut less hospitable to fungal overgrowth, cutting gluten helps calm things down and supports healing. Many of my clients report less bloating and clearer energy once they swap out gluten-containing foods.
Common gluten sources to skip:
- Wheat-based breads, pasta, and baked goods
- Rye and barley (including most beers)
- Processed foods with hidden gluten (sauces, soups, seasonings—always check labels)
- Gluten-free whole grains: quinoa, brown rice, millet, certified gluten-free oats
- Fresh sourdough made with gluten-free flours (or true long-fermented sourdough if tolerated—it’s often easier to digest due to fermentation breaking down proteins)
Step 9: Focus on Key Nutrients – Support Your Body with Nutrient-Dense Foods
A healthy gut thrives on a steady supply of essential vitamins and minerals. When digestion is off or the microbiome is imbalanced (like with potential fungal overgrowth), nutrient absorption can suffer, leaving you feeling fatigued or run-down. Prioritizing nutrient-dense whole foods helps replenish what your body needs most and supports overall vitality.I always encourage clients to get these nutrients primarily from food first—it's the most bioavailable way. Aim for a colorful, varied plate packed with organic produce, high-quality proteins, and healthy fats.
Key nutrients and their best food sources:
- Vitamin A: Carrots, kale, spinach, broccoli, Brussels sprouts, pasture-raised eggs, grass-fed butter
- B Vitamins (including B12): Grass-fed beef or lamb liver, pasture-raised chicken, wild-caught fish, eggs, organic nuts and seeds, kale, parsley
- Vitamin C: Bell peppers, guava, citrus fruits (in moderation), amla berries, acerola cherries, rose hips
- Vitamin D: Wild-caught fatty fish (salmon, tuna), pasture-raised egg yolks, wild mushrooms; get safe sun exposure daily
- Vitamin E: Sunflower seeds, avocado, spinach, organic Brazil nuts, pasture-raised eggs
- Vitamin K2: Kale, Swiss chard, spinach, broccoli, parsley, grass-fed liver
- Zinc: Pumpkin seeds, nuts, eggs, shellfish (oysters are tops), grass-fed meat
- Selenium: Brazil nuts (1–2 daily), eggs, seafood, organ meats
A nutrient-dense diet built around real, whole foods is one of the best ways to feel energized and resilient—no matter what gut challenges you're addressing.
Sample Meal Ideas to Get Started
These are simple, mix-and-match inspirations using the foods from our steps. Amp up taste with lots of garlic, herbs, spices, lemon, and healthy oils—your meals will be far from boring!
Breakfast Ideas
- Sautéed greens & eggs: Spinach, garlic, onions, and broccoli in coconut oil, topped with poached eggs and avocado slices.
- Green smoothie bowl: Blend kale, cucumber, lemon, ginger, and a few berries; top with pumpkin seeds and cinnamon.
- Avocado "toast" on greens: Mashed avocado with lime and herbs over a bed of arugula, plus a side of sauerkraut.
- Celery sticks with pumpkin seeds.
- Small plain kefir with a sprinkle of cinnamon.
- Cucumber slices dipped in garlic-yogurt herb mix.
- Vibrant salad: Mixed greens, bell peppers, zucchini, grilled chicken or fish, olive oil-lemon-garlic dressing.
- Veggie stir-fry: Broccoli, cauliflower, turmeric, and turkey over a small portion of quinoa.
- Zucchini noodles with fresh pesto (basil, garlic, olive oil, pine nuts) and salmon.
- Olives and carrot sticks.
- Pomegranate seeds with fresh mint.
- Herbal tea and a few flax crackers.
- Herb-roasted chicken with Brussels sprouts, kale, and cauliflower in coconut oil.
- Ginger-leek fish stir-fry with asparagus and oregano.
- Grass-fed patties with kimchi and steamed broccoli.
- Fresh berries topped with chilled coconut cream and cinnamon.
- Lemon-zest chia pudding (chia soaked in coconut milk).
- Cinnamon-dusted green apple slices with crushed walnuts.
Putting It All Together: Your Path to Better Gut Balance
There you have it—a straightforward, food-focused approach to supporting your gut microbiome and creating an environment less favorable for fungal overgrowth like Candida. By emphasizing anti-fungal foods, cutting back on added sugars, loading up on fiber and prebiotics, choosing low-starch veggies and low-sugar fruits, adding probiotic-rich fermented foods, skipping gluten, and prioritizing key nutrients, you’re giving your body the tools it needs to feel lighter, more energized, and more comfortable day-to-day.This isn’t about strict rules or quick fixes—it’s about sustainable changes that add more whole, nourishing foods to your plate. Start with one or two steps that feel easiest (many people begin with cutting sugary drinks and adding more greens), listen to how your body responds, and build from there. Over time, these habits often lead to better digestion, steadier energy, and an overall sense of wellness.
One final reminder: This is general nutritional information drawn from research and my experience as a certified nutritionist—it’s not medical advice or a substitute for professional care. If you’re dealing with persistent bloating, fatigue, digestive issues, or suspect any kind of overgrowth or infection, please consult your doctor or a qualified healthcare provider for personalized testing and guidance.
Here’s to feeling your best from the inside out!
By Jordan Dorn, Certified Nutritionist
Jordan Dorn is a certified nutritionist passionate about plant-based, whole-food wellness and helping people restore balance through practical, evidence-based nutrition. He believes small, consistent changes lead to the biggest results.
Research Studies and Citations