About Yeast Free
When I discovered my yeast intolerance (I did a food intolerance blood test) I did a lot of searching online for foods containing yeast; what I needed to avoid and what I could eat in abundance.
The more I searched the more confused I got. Some websites seemed to claim that in order to avoid yeast there were loads of other things I needed to cut out too, not just yeast itself. I couldn't actually find sources with clear lists of 'yeast containing' foods, and quite a few were conflicting. I also started reading about something called candida which got me wondering - do I need an anti-candida diet? And is that different from a yeast free diet? Are my symptoms caused by candida overgrowth?
Since my first explorations I have now reached a point 18 months on where I realise that the conflicting consensus online is because there isn't scientific consensus that candida overgrowth exists.
In writing this blog it's been very important to me to get to the bottom of the scientific research about the gut and I want to share my findings with you. And that includes reading the facts about anti-candida and yeast free diets.
If you are genuinely allergic or intolerant to yeast then don't eat yeast, or yeast containing products. Beyond that, it's entirely your own decision and discovery as to what suits you best!
So before you read this list:
1. Read Microbiome Myths and How To Really Help Your Digestion from Laura Thomas PhD and particularly the section on candida and the leaky gut.
2. Read Captain Science vs The Army of Fungus from Angry Chef (includes swearing)
3. Read my blog post on Why Yeast Free Isn't The Answer
I have changed my views a lot about candida and yeast free over the last year and I want you to learn with me! Please read the three articles above for my most up-to-date opinions.
Once you've read all that, you can find below the list I put together to live by.
This list is what works for me. I hope you find it useful and I would absolutely love to hear your thoughts on what's here.
The list follows very loosely the principles of anti-candida and yeast-free. But it turns out that's more because it's a generally healthy list of ingredients to live by, rather than it actually being a "candida-killing" diet.
The other thing to say before you read the list is I do still eat things on the 'Eat Less' list! This is because:
a) I am human and want to have a healthy, balanced approach to my eating
b) eating out with friends can be difficult if you are sticking to this diet (or any diet!) 100% of the time and
c) I am lucky that my symptoms are not so severe that my body can't cope with the occasional stray from the list.
I take an 80/20 approach to eating like this, preparing my own food and making choices based on this list at least 80% of the time.
I do not want to vilify any food group. I have found I feel happier, healthier and less bloated by sticking to this list wherever I can. Some people are allergic and I hope that if that's you, this website will give also you some recipe ideas.
So the recipes you will find on this website will be sticking to the Eat More list, and generally will not feature foods on the Eat Less list.
Anything containing yeast or wheat, including but not limited to:
* Please read my blog on grains for more about this
SAUCES / CONDIMENTS
Condiments containing vinegar e.g. Mustard, ketchup etc.
Cheese (particularly blue)
Aged meat (bacon, sausages)
Preserved, pickled and smoked meat
FRUIT^ AND VEG
Jam / jellies
Dried fruit (raisins, apricots, dates, prunes)
^Please read my blog on fruit for more information
Any other edible fungi
Malt and malt products
Marmite or other yeast spreads
Anything processed or packaged
+Please read my blog post on sugar for more details
FRUIT AND VEG
FINE TO EAT:
FINE BUT LIMIT (HIGH CARB VEG):
Beans, peas and legumes
MEAT AND FISH
All meat and fish (unprocessed, untreated)
Oils, cold-pressed and unrefined: Corn, Olive, Sunflower, Walnut
Rice (brown, wild, red, black etc.)
YEAST FREE BREAD:
Pitta bread (always check the label though)
Crisp breads and crackers
Rice and corn cakes
This list is not exhaustive! It's what I use and will grow and develop I'm sure. I'd love to hear from you about it.
A few websites I used for reference:
Saga: Yeast-intolerance diet tips
Yeast Connection: Grocery List
Live Strong: List of Yeast-Free Diet Foods
AllergyUK.org: Yeast intolerance
WikiHow: How to start a yeast-free diet