Complete Guide To Getting Rid Of Candida Yeast Overgrowth

Discloser: I am not a trained health professional. All articles are based on my own experience and opinions. Please consult with a health professional before making lifestyle changes.

Back in 2022 I was at my breaking point when it came to all my health problems. For years I had been in and out of doctors trying to figure out how all my mystery symptoms were connected. 

Appointment after appointment and nothing changed. All my tests came back clean, I even got steroid injections to help with my back pain – and I was still miserable. I was tired, bloated, mentally unwell, everything I ate hurt my stomach and gave me migraines. I was struggling at work, couldn’t muster the energy to have a social life, and my relationships were suffering. 

Finally I decided to work with a Naturopathic doctor to see if a different approach would work. From the very start I knew this was different. My intake appointment was 90 minutes! We went through my history and all my symptoms and immediately started taking action. I worked with her for about 9 months and through the process finally determined that I have celiac disease. 

However, in the process we also determined I was dealing with a lot of candida overgrowth which was making it difficult to see my celiac diagnosis clearly. 

I debated sharing this information for awhile, because it’s an intensive process and I would hate to see anyone do it unnecessarily or spend money they don’t need to. 

But I decided to share because I remember the desperation. Before I started working with my doctor I tried everything. I got looped into MLMs and wasted my money on gimmicks. I wish I had found something like this much sooner. But I was fortunate enough to have the money to afford my doctor, a privilege I’m not sure I could afford now in 2024.  

I’m sharing my experience of getting rid of candida overgrowth because let’s face it – adequate healthcare isn’t a reality nowadays. I spent over a thousand dollars working through what I needed to, and even more from working with doctors that just brushed my symptoms aside as “stress”. 

So here I’m detailing everything my doctor recommended me for with links to the supplements I took. However, it’s important to note that this was a customized plan for me and you may need something slightly different. This is also the bare bones of the information I was given. My doctor provided much more explanation to the process that I cannot provide here. This is as straightforward as I can be while still providing valuable information for you to do it alone. I highly recommend working with a health professional before starting this journey. If that’s not a reality to you then I highly recommend you do your research to ensure this is what your body needs. Gut health is such a trendy term nowadays and I would hate to see you go through all this work if it’s not what you need. 

Getting Started

With that said – here’s a quick questionnaire my doctor had me take as a quick reference to whether or not I needed this treatment. https://www.candidafree.com/test_long.htm. It also created a way for me to measure the severity of my symptoms before and after this process. The higher your score the more likely you would benefit. Please note that this form is not used to diagnose, just get an idea of likelihood. For reference, my score before starting this process was 401. 

If you score high and you’ve done your research and know a candida yeast protocol would be beneficial to you continue on. If you’re not sure I’d recommend doing some more research or talking to a doctor. 

An additional warning: This process is very restrictive. I personally have a history with disordered eating and was hesitant towards this process. However, I personally believe that most of my disordered eating habits are because of my poor gut health and undiagnosed celiac disease. If you also have a history of disordered eating I want you to be so for real with yourself right now, this may be too difficult and you may be more successful with a more manageable and approachable way. If you do choose to continue, make sure you have a support system and are truly doing this for you. You might not lose weight. If weight loss is your only motivator I ask you to look for answers elsewhere. This protocol is not a magic pill that will make everything go away. It’s one of the hardest things I’ve ever done. I personally did not lose weight and in fact started gaining weight after this process and when I began treating my celiac disease. 

What is candida yeast? 

If you’re here you’ve probably already gone down the rabbit hole of candida yeast and are ready to do something about it. But to summarize: Candida yeast is a type of fungus that naturally occurs in your gut. It helps to balance other types of bacteria in your body. But too much of it can cause a lot of problems. Too much candida can be a result of taking antibiotics or a variety of other ways. I personally don’t know what caused mine. 

Symptoms of candida overgrowth: 

-stomach pain

-diarrhea

-constipation

-bloating

-belching

-gas

-nausea

-sugar cravings

-dry skin

-flu like symptoms

-headaches

-fatigue

-brain fog

-memory issues

-immune issues 

– so much more

How to get rid of candida yeast overgrowth: 

This is a long process, but I started to see some relief in my symptoms a few weeks in. However, it’s important to complete the process to achieve balance in your gut. You have to fully commit and be focused on this plan. I chose to complete this plan away from major holidays so I didn’t have to stress about feeling left out. 

This process is completed in three phases that lasts 79 days until you enter the maintenance phase. Yes, it’s a long time. It’s quite the commitment. But it worked for me after trying so many things that didn’t. Again, in my experience it was only one piece of the puzzle to figuring out my health issues, so don’t discount other issues if you complete the process and still have lingering symptoms. 

Each phase consists of a variety of supplements that you’ll cycle through and dietary restrictions. Phase 1 is the hardest, then things get easier in phase 2. 

Can I take my other medications during this process?

During this process it was recommended to me to discontinue use of any other supplements other than these ones to make sure things don’t interact negatively. Prescription medication should be continued but you should take it more than 30 mins before or after any of these supplements. 

Starting the process: 

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Step 1: Prepare yourself mentally 

Before starting this process take some time to set an intention. Really consider how you want to feel when you complete this process. This was mine “After this cleanse I want to feel like myself again. I want to have energy throughout the day and have pain free days. I want to look in the mirror and recognize myself.(body dysmorphia is so real) I want to eat without pain and not have anxiety about it.” 

If you are envisioning a smaller body – a summer ready body – or anything about how you look – for the love of God stop right now. THIS IS NOT A WEIGHT LOSS PROCESS. You are not guaranteed to lose weight. Yes, you may have health issues causing you to gain weight. But from one human to another – this is not the thing to try if your only goal is to lose weight. In fact, after your body heals you may gain weight that your body needs (even if you don’t want it). 

Next, make sure you have a support system. This process is very restrictive and will be mentally draining at times. You need someone in your corner to help encourage you. People around you may think it’s just a fad diet and want you to bend the rules, even just for a night – but that cannot happen here. You have to be committed in order for it to work. 

Read through this entire process so you know what’s ahead of you to ensure it’s something reasonable for you. Then get all the supplements ordered. You may be able to find supplements locally for cheaper, but I’ve included the links for easy ordering. 

Phase 1:

This phase will last 48 days. 

During this phase you’ll take a set of supplements on a rotation. You rotate them to prevent the candida from becoming resistant. 

Supplements for phase 1:

To easily remember I created a daily checklist that you can download and print here. All you have to do is fill in the dates!

Daily, upon waking take:

2 capsules of Saccharomyces boulardii

1 capsule of GI Revive with each meal

Days 1-4 of each rotation

1 strong cup of Pau d’Arco tea/ day (ANTIFUNGAL #1)

• Drink 1 strong cup (3 teabags) or 3 cups (1 teabag ea.) recommended to have with a meal 

Days 5-8 of each rotation

2 capsules of Olive leaf extract with each meal  (ANTIFUNGAL #2)

Days 9-12 of each rotation

5 capsules of SF722 with each meal  (ANTIFUNGAL #3)

Days 13-16 of each rotation

2 capsules of Oil of Oregano with each meal  (ANTIFUNGAL #4)

Daily, before bed:

½ teaspoon of Diatomaceous Earth Water (make sure you get food grade)

2 medi-clay capsules

Take these TOGETHER but at least 1 hour away from food

Side effects to be aware of: 

• Constipation: Be sure to stay very hydrated to ensure you’re having at least 1-2 bowel movements everyday. 
• Die off symptoms: You may experience some symptoms getting worse before they get better. These may include: headaches, body aches, skin eruption, brain fog, fatigue etc. Drinking lots of water and eating fiber, sweating while exercising or sitting in a sauna will help.

What to eat during phase 1 & 2 

Foods To Avoid: 

• Alcohol, Coffee, Black Tea, Fruit Juice, Kefir, Kombucha, Any Nut-Milk With Carrageenan
• Vinegar, Anything Containing Vinegar, Fermented Products, Yeast, Citric Acid, MSG, Carrageenan, Anything Containing Added Sugar
• Milk, Cream, Regular Butter, Cheese, Whey, Casein, Lactose
• All dried fruits 
• White Rice, Wheat, Oats (Even Gluten-Free), Rye, Corn, Millet, Buckwheat, Barley, Amaranth, Processed Grain Products like breakfast cereals, brown rice wraps, gluten-free breads and pastas, etc
• Soy Beans, Any Soy Product, Peanuts, Pistachios
• Canola Oil, Corn Oil, Soybean Oil, Hydrogenated Oils
• Conventionally Raised Meat Products, Farmed Seafood, Processed Meats Like Hot Dogs, Smoked Meats
• Sugar, Sugar-Alcohols, Xylitol, Agave, Coconut Sugar, Corn Syrup, Date Sugar, Fructose, Honey, Maple Syrup, Cane Sugar, Etc
• Mushrooms

Foods To Focus On: 

• Organic Free-Range Poultry (Chicken Or Turkey), Grass-Fed Beef, Antibiotic-Free Pork, Wild-Caught Fish, Pasture-Raised Eggs, Collagen Powder, Plant-Based Protein Powder
• Non starchy vegetables: Arugula, Butter Lettuce, Chard, Collard Greens, Dandelion Greens, Mustard Greens, Red And Green Leaf Lettuce, Romaine Lettuce, Spinach, Bok Choy, Broccoli, Brussel Sprouts, Cabbage, Cauliflower, Kale, Artichokes, Asparagus, Celery, Cucumber, Green Beans, Peppers, Radishes, Snow Peas, Zucchini
• Pumpkin, Acorn Squash, Butternut Squash, Spaghetti Squash, Beets, Carrots, Parsnips, Rutabaga, Turnips, Sweet Potatoes, Yams, White Potato (Limit This), Cassava, 
• Black Rice, Wild Rice, Brown Rice, Quinoa, Aduki Beans, Black Beans, Garbanzo Beans, Pinto Beans, Lentils, Split Peas, Green Peas
• Avocado Oil, Ghee, Grass-Fed Butter, Cold-Pressed Coconut Oil, Extra-Virgin Olive Oil, Almonds, Brazil Nuts, Cashews, Macadamias, Pecans, Walnuts, Chia Seeds, Fresh Ground Flaxseeds, Hemp Seeds, Pumpkin Seeds, Sesame Seeds, Sunflower Seeds, Unsweetened Coconut
• Water, Aloe Vera Juice, Bone Broth, Coconut Water (Limit To 8oz), Dandy Blend (Coffee Sub), Turmeric Latte (See Recipe), Green Juices (No Fruit), Green Tea, Yerba Mate, Herbal Tea, Mineral Water, Sparkling Water (Limit To A Couple Per Week), Turmeric Ginger Lemonade (See Recipe), Unsweetened Coconut Milk, Unsweetened Almond Milk, Unsweetened Hemp Milk
• LIMIT ONE SERVING PER DAY: All Berries, Pomegranates, Green Apples, Lemons, Limes, Plantains, Green Bananas
• Sweenter: monk fruit 

Managing Food Restrictions: 

Again, this process is going to feel very restrictive. But I reminded myself every day that it was only temporary and I saw it as a challenge and something exciting to try a bunch of new foods. I even found some new favorites through this process! 

Try to focus on having a protein, a veggie, a carb, and a fat with each meal. Sometimes I’ll just piece those components together to make a meal. I’ll grab whatever protein I have on hand, some rice or quinoa, any veggie I have and cook with avocado or olive oil or add avocado to my meals. 

Carving out some time each week to plan your meals ahead and even prep them can be helpful. If you enjoy grocery shopping it can be a fun experience to try new things. If it stresses you out like it does me – opt for grocery delivery. That relieved so much of my stress alone. 

Eating out will be tough during this process. If you do go out I find the easiest places to go are steakhouses, because they serve pretty simple proteins and veggies without too many frills. If you can, try and get your friends and loved ones to have at home date nights! I started a brunch group with my friends and we had been going out once a month for brunch. But with me doing all of this we found it easier and much cheaper to host brunch at my house and it allows us to hang out even longer! (And sober up while playing games)

You’ll be cooking a lot of your meals, so try and make it a ritual. Carve out some time for it and spend time enjoying the process and eating.

Eating while distracted isn’t the best for your body, so try and actually take that lunch break so you’re not rushed. 

Drink 8-12 oz of bone broth whenever you can. You can buy it or make it by adding the bones of a rotisserie chicken and some carrots, celery, and any other veggie (I freeze my veggie scraps for this) to a crockpot and fill with water and let cook on low for 24 hours. You can also do it on the stove and let it simmer for as long as you can. Then bottle it up and freeze most of it, pulling out a jar a day ahead of time to drink. You can also add this broth when you cook rice instead of water to sneak it in (and it makes your rice taste so much better!). 

Meals Ideas: 

Basics: 

• Cleansing pesto – dip for veggies
  • Ingredients:
  • 1 bunch fresh cilantro, washed and dried, ends clipped
  • 2 tablespoons fresh oregano
  • 1 lime, juiced
  • 3/4 cup extra virgin olive oil
  • 1/3 cup pine nuts (optional)
  • 2 cloves garlic, minced

• Directions: Blend everything together

• Immunity spice mixture – Spice mix for meat and veggies
  • Ingredients:
  • 6 parts turmeric
  • 3 parts ground cumin
  • 3 parts ground coriander
  • 6 parts ground fennel
  • 1 part powdered, dry ginger
  • 1 part ground black pepper
  • 1/4 part ground cinnamon

• Mayonnaise vinegar free 
  • Ingredients:
  • 1 large egg
  • 2 tablespoons fresh lemon juice
  • 1/2 teaspoon dry mustard
  • 1/4 teaspoon sea salt
  • 1 cup avocado oil

• Directions: Combine all ingredients, except avocado oil, in a blender and puree. With the blender running, add the oil in a slow and steady stream until the mixture is thick and creamy (it will thicken when refrigerated). Store in refrigerator and USE WITHIN 5 DAYS

• Avocado Garlic Dressing
  • Ingredients:
  • 1 generous handful cilantro, chopped
  • 1/2 large avocado, peeled
  • 1/2 teaspoon cumin
  • 1-2 garlic cloves
  • 3 tablespoons lime juice
  • 3 tablespoons olive oil
  • Salt to taste
  • Water for desired consistency

• Directions: Blend all ingredients in a blender

Drinks: 

• Green juice
  • Ingredients:
  • 1 cucumber, peeled and sliced
  • 3 stalks celery with leaves
  • 3 kale leaves
  • 1 handful romaine lettuce
  • 1 inch piece fresh ginger, peeled
  • 1 teaspoon fresh squeezed lemon juice

• Directions: Process ingredients in a juicer or place in Vitamix or blender and blend until smooth. If using a blender, you may need to add small amounts of water to reach the desired consistency.

• Bone Broth 

You can buy this pre made at the store or make it for really cheap by adding beef bones (ask for some at the meat counter) or the bones of a rotisserie chicken and some veggies (or veggie scraps) like carrots and celery to a crockpot or large stock pot. Fill with water and slow cook on low for 24 hours or in a stock pot cover and simmer on low for 6-8 hours. Then strain the broth and store in jars. Freeze your excess and pull out what you need a day ahead. 

• Radish Tea (radish, water)
  • Ingredients:
  • Daikon Radish, 1 – 5-inch piece

• Directions: Peel radish and cut into thin slices. Bring 4 cups of filtered water to a boil in a small saucepan. Add radish and reduce heat to low. Steep for 5-7 minutes. Remove from heat, strain radish from water and drink.

• Turmeric Lemonade
  •  Ingredients:
  • 4 cups water
  • 1 teaspoon turmeric powder (or a 3-inch strip fresh turmeric root,
  • peeled)
  • 1 teaspoon ginger powder (or a 4-inch strip fresh ginger root,
  • peeled)
  • 1/4 teaspoon black pepper
  • Dark-liquid stevia, to taste
  • Lemon slices, or the juice of a full lemon (to taste)

• Directions: Put water into a small pot and bring to a full boil on the stove. Add turmeric and ginger to the boiling water, reduce heat and simmer for 8 to 10 minutes. This will extract the beneficial compounds from the turmeric and ginger. Remove pot from the stove. Strain the tea into a cup through a fine-mesh strainer to filter out the particles of turmeric and ginger. Add stevia and lemon to taste.

Breakfast: (veggies or fruit, not both) 

• Fried egg with avocado and berries 
• Egg scramble with spinach and sweet potatoes 
• Omelet with peppers, onion, avocado and berries
• Plain chia seed pudding with berries 
• Acai bowl with berries and green bananas 

• Easy Sausage Patties 
  • Ingredients:
  • 2 pounds ground turkey or 1 pound ground turkey and 1 pound
  • ground pork
  • 1 teaspoon cinnamon
  • 1/2 teaspoon nutmeg
  • 1 teaspoon garlic powder
  • 1 teaspoon thyme, dried
  • 1-2 teaspoons Himalayan Pink Sea Salt
  • 1 tablespoon fresh sage, chopped or 1/2 teaspoon sage, dried
  • 2-3 tablespoons coconut oil or butter, divided

• Directions: In a large bowl combine all ingredients except coconut oil. Using your hands, mix all the ingredients together. Cover and refrigerate for at least 3 hours or overnight. When you are ready to cook the patties, shape the mixture into 8-10 balls, then press between your palms to form patties. Heat coconut oil in a large pan over medium heat. Place 4 patties in the heated pan and cook 3-5 minutes on each side until cooked through. Cook remaining patties. Leftovers can be frozen for a later date.

Lunch/Dinner: 

• Butternut squash and lentils 
• Brown rice bowl with sweet potato, brussel sprouts, kale, chicken, and olive oil lemon juice dressing 
• Egg roll bowl – turkey, slaw mix and cabbage, coconut aminos 
• Arugula and roasted sweet potato salad – air fry sweet potato, arugula, pumpkin seeds 
• BLT lettuce wraps – bacon, lettuce, tomato, avocado
• Chicken Salad Lettuce wraps – chicken, diced celery, vinegar free mayo, lettuce, avocado
• Daikon Salad – spinach, cucumber, broccoli sprouts, grated radish
• Tuna wrap – tuna, egg, lemon, oil, lettuce
• Taco salad (- urkey or beef, spices, lettuce, beans, avocado
• Sweet potato and crunchy lentils – sweet potato, kale, lentils, simple dressing
• Chicken Vegetable soup – chicken, bone broth, carrots, celery, onion
• Grilled Chicken and broccoli 
• Grilled Chicken and sweet potato fries 
• Salmon bowl – brown rice, cucumber, avocado, salmon 
• Shrimp bowl – brown rice, shrimp, avocado
• Chicken stir fry – chicken, peppers, onions, zucchini, coconut aminos
• Chicken Fajita bowls – chicken, spices, peppers, onions, zucchini
• Stuffed Red Bell Peppers – peppers, turkey, zucchini, quinoa, spices
• Tuna bowls – rice, tuna, homemade mayo, cucumbers, carrots, seaweed

Side Veggies: 

• Broccoli 
• Sweet potato fries 
• Snap peas 
• Brussel sprouts
• Green beans 
• Kale 
• Air Fry Radishes
• Air Fry Beets 
• Radish and beet slaw (shred, mix with olive oil) 
• Beet Salad (beets, lemon juice, oil, salt and pepper)  
• Cucumber/radish salad (cucumber, radishes, jicama sticks)

Snacks: 

• Almond butter with green apples and pumpkin seeds 
• Almond butter with celery
• Carrots and avocado   
• Basic berry smoothie (berries, coconut milk, flaxseed, hemp seeds, coconut oil) 
• Berry smoothie (Milk, green banana, berries, gelatin powder, chia seeds)
• Cooked green apples with coconut oil and cinnamon 
• Apple pie smoothie (green apples, spices, canned coconut milk, hemp seeds, gelatin powder) 
• Banana Cacao Smoothie (green bananas, cacao powder, canned coconut milk, milk, gelatin powder) 
• Crunchy Nuts 
• Plantain chips 
• Roasted beet hummus with veggies 

Movement & Lifestyle Activities: 

Morning: 

Chia Seeds: Before eating anything, add a tsp of chia seeds, pink salt, and a bit of lime juice to a glass of water – at least 8 oz. Let sit for 5-10 minutes, mix well to avoid clumping. Then drink. This will help your body start hydrated and provide your body much needed fiber. Alternatively you can make a chia seed pudding with chia seeds and a safe nut based milk (I use equal parts) and top with some berries if that’s a better texture for you. 

Electrolyte Water: A cheap and clean way to get extra electrolytes is to add a pinch of himalayan salt or Celtic sea salt to your water with a bit of lime juice to your water. 

Exercise & Wellness:

• Morning Walk
• Gentle Movement as you feel up to it 
• Sauna 1-2 per week for 5-10 minutes
• Hot tub 
• Dry brushing prior to showers (look up a tutorial on how to do this, it’s pretty simple)
• Stick to a sleep schedule – It has to be your top priority to get 8-10 hours of sleep 
• Get sunlight first thing in the morning – go on walk if you can, or have your breakfast in front of a sunny window. 

• Castor oil packs (I didn’t see a difference with this but others swear by it)

Castor oil is said to help with lymphatic drainage and detoxify the body. It is an anti-inflammatory and has pain relieving properties. It’s also helpful for sleep so it’s a great nighttime self care activity. 

It was recommended to do this every day for the first 21 days and then 3 days a week. But I found it time intensive and didn’t see results from it, however other people swear by it. 

How to Use: You’ll apply the castor oil to the wrap or use an old t-shirt. It’s better if you heat the oil but that’s optional. Use something to ensure the wrap stays tight on your abdomen above your liver – the wrap will tie but if using a t-shirt wrap your stomach with plastic wrap. Leave it on and relax for at least 30 minutes, but some people sleep with it on (I found that too messy) 

Phase 2: 

Days 49-79

Supplements: 

First two weeks: 

Daily, upon waking take:

1 capsule of Saccharomyces boulardii (till the bottle is empty) 

2 capsules of Orthobiotic (finish bottle) 

Daily, with meals

2 capsules of GI Revive with each meal (3x per day)

Daily, mid-morning, 30 mins away from food

2 capsules of Candicid Forte

Daily, mid-afternoon, 30 mins away from food

2 capsules of Candicid Forte

Daily, before bed,30 mins away from food or other supplements:

2 capsules of Orthobiotic

Last two weeks:

Routine

• Drink 1 tsp of Apple Cider Vinegar in 12-16oz of water, daily
• Chew/spit out a ginger pickle before eating your biggest meal
  • 1 lemon, juiced
  • 1 full ginger root (the size would cover the palm of your hand 1.5x), peeled and shredded with a carrot shaver or cheese grater OR shredded in a food processor
  • 1 teaspoon Himalayan pink salt
    • Directions: Mix all ingredients together and put in a jar to let “pickle” overnight. Daily during Phase Two, chew 1⁄2-1 teaspoon Ginger Pickle before your largest meal and then spit it out.

• Golden Milk
  • 1 TSP powdered tumeric
  • ½ tsp powdered ginger 
  • ½ tsp powdered cinnamon 
  • ½ tsp black pepper 
  • 8 oz of milk of choice 
    • Directions: Warm your milk and whisk in the spices. Add some monk fruit if needed. Drink this to help with inflammation. For a while it made me really sleepy and was my go to sleep remedy. 

• Sauna
• Castor Oil Pack 
• Dry Brushing  

Food:

Add in fermented foods 

• ONE 𝙩𝙨𝙥 – TWO 𝙏𝘽𝙎𝙋 𝙤𝙛 𝙛𝙚𝙧𝙢𝙚𝙣𝙩𝙚𝙙 𝙛𝙤𝙤𝙙𝙨 𝙬𝙞𝙩𝙝 𝙡𝙪𝙣𝙘𝙝 & 𝙙𝙞𝙣𝙣𝙚𝙧
• Sauerkraut, Kimchi, Miso, Dairy-Free Kefir, Tamari, Tempeh

Things you can now have: 

Vinegar, Soy 

¼ plate clean protein 

Organic Free-Range Poultry (Chicken Or Turkey), Grass-Fed Beef, Antibiotic-Free Pork, Wild-Caught Fish, Pasture-Raised Eggs, Collagen Powder, Plant-Based Protein Powder, This May Include 𝗻𝗼𝗻-𝗚𝗠𝗢 𝗼𝗿𝗴𝗮𝗻𝗶𝗰 𝘀𝗼𝘂𝗿𝗰𝗲𝘀 𝗼𝗳 𝗦𝗢𝗬

½ plate each meal should consist of these 

Arugula, Butter Lettuce, Chard, Collard Greens, Dandelion Greens, Mustard Greens, Red And Green Leaf Lettuce, Romaine Lettuce, Spinach, Bok Choy, Broccoli, Brussel Sprouts, Cabbage, Cauliflower, Kale, Artichokes, Asparagus, Celery, Cucumber, Green Beans, Peppers, Radishes, Snow Peas, Zucchini

¼ plate each meal should consist of these 

Pumpkin, Acorn Squash, Butternut Squash, Spaghetti Squash, Beets, Carrots, Parsnips, Rutabaga, Turnips, Sweet Potatoes, Yams, White Potato (Limit This), Cassava, Black Rice, Wild Rice, Brown Rice, Quinoa, Aduki Beans, Black Beans, Garbanzo Beans, Pinto Beans, Lentils, Split Peas, Green Peas, Cannellini Beans, Navy Beans

Daily Berry and chia seed smoothie

Berries, Spinach, Dairy-Free Milk, Ice, Water, Chia, Protein Powder

Increase fiber by eating these 

Beans, Oats, Apples, Peas, Carrots, Barley, Psyllium, Lentils, Chia Seeds, Flax Seeds, Chickpeas, Edamame

Phase 3: Maintenance 

During this phase you’re not taking intense supplements and are instead focused on reintroducing major food groups again. It’s recommended to do one at a time where for three days straight you have one serving of that food each day and then see what your symptoms are. Four days later you do another round of food. If you’re trying to identify an allergen it’s recommended you only do one at a time. So for week 1 do gluten, and then week two take out gluten again and do dairy. Keep a log of how you’re feeling to help you identify how certain foods affect you. When I reintroduced gluten the first time I didn’t have immediate reactions so I thought I was good, but then the next day I saw those symptoms appear. 

Foods to reintroduce: Gluten, Dairy, Caffeine, Grains, Mushrooms, Sugar, Alcohol 

Habits to continue: 

• Apple cider vinegar shots as needed 
• 2 tablespoons of fermented vegetables daily: sauerkraut, kimchi, miso, dairy free kefir, tamari, tempeh 
• Chew ginger pickle once a day 
• Buy highest quality of meat you can afford, try more plant based proteins to supplement 
• Avoid refined sugar where you can 
• Stay Hydrated 
• Mid Morning: Adrenal Tonic (orange juice, coconut milk, collagen, cream of tartar, pink salt) 
• Dry brushing before showers and lymphatic drainage massage 

Supplements: whatever you may need – it’s probably what you were taking before. I continued to take 500-600mg of Magnesium, a multivitamin, and I still use the GI revive for occasional acid reflux. I also started using digestive bitters before meals for a bit and then as needed.