Smoothie weather hasn’t quite left the Mid-Atlantic region, even though in weeks to come my thoughts will turn towards broth, and warm herbal tea blended with ghee. But I’m not yet ready to give up my smoothies, as you can see here and here.
While typically I embrace dessert-like smoothies that include chocolate, nut butter, and/or berries, today I have for you something a little different. Lighter. More refreshing. Full of green goodness, and, gut-healing.
As a bonus, this smoothie is anti-candida, which is a fungal overgrowth in the gut. Let’s take a look below to learn more about candida and see what ingredients can help fight it.Jump to Recipe
Candida: A Quick Overview
Candida is a fungal overgrowth in the gut. Candida is present in everyone’s gut, but when the balance of good to bad bacteria is thrown off, candida can grow out of control and cause all sorts of symptoms. Some causes of candida overgrowth can be:
- Overuse of antibiotics
- Hormonal birth control
- Oral corticosteroids
- Cancer treatments
- Weakened immune system
Symptoms of candida overgrowth can include the following:
- Chronic fatigue
- Mood disorders
- Recurring vaginal or urinary tract infections
- Oral thrush
- Sinus infections
- Intestinal upset
- Brain fog
- Skin and nail fungus
- Hormonal imbalances
There are ways of fighting candida overgrowth, and the main one is diet. The main things to cut out of the diet are:
- Sugar (including natural sugars, such as honey, maple syrup, and high sugar fruits)
- Refined carbohydrates (breads, pasta, rice, corn, etc.)
- Limit or avoid red meat
After eliminating these things, you may be wondering what in the world can you eat? There are still lots of options:
- Dark leafy green vegetables and salads
- Most vegetables
- Poultry, organ meats, eggs, and fish
- One serving per day (1/2 cup) of some grains such as quinoa, barley, teff, sorghum, and amaranth
- Some people can tolerate one serving per day (1/2 cup) of starchy vegetables and beans
- Fermented foods, such as kefir, sauerkraut, and kimchi
For more information, this is a great overview of a candida cleanse and the candida diet.
This is another great resource, with tons of recipes.
I last wrote about histamine intolerance, which I have. There is some overlap between the two conditions.
Lucky me, I struggle with candida overgrowth as well. So my dietary food list is rather limited until I heal. I will share below what I typically eat in a day.
Candida Fighting Ingredients
Now that we have a general overview of what candida is and how to adjust our diet, let’s look at some superstar foods and supplements that help actively fight candida.
- Coconut (oil, milk, flakes, and MCT oil). According to this article, the types of fats in coconut are antifungal. The fats in coconut are made up of lauric acid, capric acid, and caprylic acid. All three of these fats are antifungal and have been shown to weaken the membrane of candida yeast cells, which allows the immune system to attack and destroy them. Amazing!
- Celery helps to alkalize the gut, which makes it harder for candida to survive. (This is also why it’s best to limit red meats or avoid them entirely — they make the gut more acidic). Celery is also high in fiber, which helps to keep things moving. One of the symptoms of candida is intestinal distress, such as constipation or diarrhea, and the fiber from celery can help balance things out.
- Ginger root is also antifungal and very effective at fighting candida when eaten regularly. It also fights inflammation, which candida sufferers experience.
- Ghee contains butyric acid, which helps fight fungal overgrowth and boosts the immune system.
- Chia seeds contain lignans, which are antifungal. They also bind to toxins in the gut, provide fiber, and are high in protein.
- Moringa and mangosteen are antifungal and antimicrobial. And spirulina supports healthy gut bacteria and boosts the immune system, helping to fight candida.
The other ingredients in this smoothie act as supporting stars. Flax meal is high in fiber and can help aid in digestion. Green apples are low in sugar, and most people suffering from candida can tolerate one serving of low sugar fruit per day (other options include kiwi or berries). Pure monkfruit sweetener has no sugar and helps to sweeten the smoothie. Lettuce is the only ingredient that may be problematic for some. Those with very sensitive digestion may need to leave the lettuce out until the gut is further healed.
My Daily Menu: Anti Candida PLUS Low Histamine Meal Ideas
In addition to this powerful, candida-fighting smoothie, allow me to share with you some other meal ideas. Keep in mind, my diet is more limited because of my histamine intolerance. You may add fermented foods as you desire, as well as avocados, spinach, and nightshades.
- Anti Candida Green Smoothie
- Meat Broth (made with meat on the bones, and not slow simmered, unlike bone broth)
- Eggs with vegetables, onion, and garlic sautéed in ghee.
- Herbal tea blended with MCT oil and ghee
- Big leafy green salad (without nightshades or avocado), MCT oil or extra virgin olive oil, raw garlic and onions on top (sounds strange, but you get used to it – it’s really good!), a splash of apple cider vinegar, and some soft-boiled eggs or seared liver on the side.
- Roasted chicken thighs with leftover steamed broccoli, drizzled with olive oil and topped with raw garlic and onions.
- Any of the above breakfast options.
- Chicken soup
- Liver and kale with a small amount of wild rice
- Omelet with pesto (I leave the Parmesan out of my pesto, due to the high levels of histamine) and roasted sweet potatoes
- Herbal tea (my favorites include peppermint, moringa, lemon balm, Pau d’Arco, and Red Raspberry Leaf)
- Small amounts of macadamia nuts or almonds
- Spoonfuls of coconut butter
Well, I hope you have found this helpful. Whether you suffer from candida or know someone who does, hopefully you are able to better understand it. Always get help from a doctor if you feel your symptoms are beyond your ability to manage. Consider naturopathic or osteopathic doctors. In my own experience with an allopathic doctor, there is not a whole lot of support for candida sufferers, but there is a growing awareness of the issue and how to address it. Luckily, there are a ton of resources online.
To your good health,
Candida Fighting Green Smoothie
- 1 cup pure water
- 3 leaves red leaf lettuce
- 1 stalk celery
- 1/2 peeled green apple
- 1.5 inches ginger root peeled
- 1/3 cup coconut milk I like to freeze it in cubes
- 1 T flaxmeal
- 1 T chia seeds
- 1 T MCT oil or coconut oil
- 1 t ghee
- 1 t mangosteen powder
- 1 t spirulina powder
- 1/2 t moringa powder
- pinch pure monkfruit sweetener
- ice cubes optional, if you like more of a frozen smoothie
- Wash and peel green apple and ginger. Add them to a blender. Add all other remaining ingredients and blend until smooth.