Yeast free Guide
Why eliminate it?
A yeast free diet avoids foods containing yeast or those that feed on yeast. Your immune system can react to yeast if you have a fungal imbalance (most often, candida overgrowth) or the propensity to get an imbalance. Yeast is a fungus and needs a supply of energy for its living and growth. Sugar supplies energy to yeast, so it is important to avoid sugars to stop the overgrowth.
Foods to avoid:
- All risen bread – Opt for these options instead, Dovedale Rice Bread, Dovedale Paleo Fruit loaf (if fructose is tolerated), Throughbread Sourdough (If honey is tolerated), normal sourdough ( if it has no yeast, and you can tolerate Gluten), or Flat wraps.
- Fruit, fresh, dried, canned and fruit juices.
- Marmite and Vegemite
- Yeast extract
- Puffed , soft and fluffy baked foods i.e Pastries, muffins, cookies and cake made with regular wheat flour, as these are a source of food for the yeast.
- Sugar, corn syrup, golden syrup, rice syrup any other sugar derived products, as sugar feeds yeast. Replace with xylitol in baking.
- Corn, as it is frequently contaminated with mould.
- Mushrooms, as they are a form of fungi.
- Peanuts and pistachio nuts, as they are frequently contaminated with mould.
- All vinegar, except apple cider vinegar
- Cheese
- Alcohol particularity Beer, as it contains yeast as part of the fermentation process.
- Coffee and fermented teas.
- Any foods that contains yeast: Read ingredients on packaged foods, as yeast may be added.
- Avoid starchy vegetables such as sweet potatoes/kumera, potatoes, yams, corn, winter squash, beetroot, peas, parsnips and beans.
- NO processed meats
Allowed foods:
- Fresh meat, free range chicken and fish
- Eggs
- Low starch vegetables: Artichokes, Asparagus, Avocado, Broccoli, Brussels sprouts, Cabbage, Celery, Cucumber, Eggplant, Garlic (raw), Kale, Olives, Onions, Spinach, Tomatoes, Olives are OK if they are not in distilled white vinegar, Zucchini.
- Nuts – Almonds, Flax Seed, Hazelnuts, Pecans, Sunflower Seeds, Walnuts
- Grains,Oats, rice, buckwheat, millet, quinoa
- Green tea
- Avocados
- If dairy is tolerated, Butter, Yoghurt, Organic hormone free milk,
- Low sugar fruits
- Xylitol as a sweetener
- Apple cider vinegar
- Vegetable oils
- Sourdough (small quantities)
- Herbs and spices are an excellent way to add flavour to meals, many have anti-fungal properties as well. These include: Basil, Black pepper, Cinnamon, Cloves, Dill, Ginger, Garlic, Oregano, Paprika, Rosemary, Thyme, Turmeric
