Candida Diet: Beginner's Guide and Meal Plan (2023)

Curated by Claudia Shannon / Research Scientist / ishonest

Candida is the most common fungus in the human body. It’s often found in areas like the mouth, skin, digestive tract, toenails, rectum and vagina (1).

It’s generally harmless, but an overgrowth of this fungus can lead to infection (2).

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The candida diet is a strict diet meant to alleviate the symptoms of candida infections. However, its effectiveness is unsupported by scientific evidence.

Here’s a beginner’s guide to the candida diet and a sample meal plan.

What Is Candida?

There are more than 150 known candida species living in various parts of your body. These species aid digestion and nutrient absorption from food.

Possible symptoms of an infection include (3, 4, 5, 6):

  • Nausea
  • Bloating, constipation or diarrhea
  • Chronic fatigue
  • Skin issues such as eczema or rashes
  • Recurrent urinary tract infections
  • Irritability and mood swings
  • Anxiety or depression
  • Joint pain
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Despite the large number of candida species in your body, only 15 can cause an infection. Candida albicans is the most common infection culprit, accounting for over half of all cases (7).

Risk Factors for Infection

There are several risk factors for candida infection, including (1, 8, 9, 10, 11, 12):

  • A diet high in refined carbs and sugar
  • High alcohol consumption
  • Elevated stress levels
  • Imbalance in your microbiota
  • Improper use of catheters
  • Birth control pills or antibiotics
  • A diabetes mellitus diagnosis
  • A weak immune system

If you have any of these risk factors, try addressing them through a change in diet or lifestyle. Consider incorporating meditation or stress management into your schedule.

Over 150 different candida species live in your body. Of these, 15 can cause infection if they overgrow. Risk factors for candida infections include a weak immune system and use of broad-spectrum antibiotics.

(Video) A Dietitian Explains the Candida Diet | You Versus Food | Well+Good

How It’s Claimed to Work

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Though many studies have examined the risk factors for candida overgrowth, treatment plans are inconsistent and insufficiently studied (13).

The candida diet is claimed to be a possible treatment option.

This diet excludes sugar, gluten, alcohol, certain dairy products and harmful additives while encouraging low-sugar fruits, non-starchy vegetables and gluten- free foods.

However, most of these dietary restrictions are not supported by scientific evidence, as explained below:

  • The diet excludes gluten because of claims it may damage your intestinal lining. However, there is no evidence that gluten causes intestinal damage in people who do not have gluten intolerance (celiac disease) (14).
  • Very high sugar intake may worsen candida infections in people with weakened immune systems. A high-carb diet may increase candida counts in some people, but evidence that it increases infection risk is lacking (15).
  • The diet also excludes some dairy products. In theory, lactose (milk sugar) may stimulate candida growth by increasing acidity in your mouth, but this hasn’t been confirmed so far (16).
  • Foods with artificial ingredients, high mold content, preservatives and pesticides are also excluded. However, no evidence has linked mold, preservatives or pesticides to an increased risk of candida infections.
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Alcohol and caffeine are discouraged in order to support healthy lifestyle practices and prevent dietary cheating.

Overall, this diet is designed to reduce inflammation and incorporate wholesome foods that may benefit your gut and reduce the risk of candida over time.

Still, to date, no studies have confirmed the diet’s effectiveness.

The candida diet is supposed to reduce inflammation and ultimately cure candida infection by restricting certain food groups. However, there is currently no evidence that the diet works.

Getting Started — Candida Cleanse

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Before beginning the candida diet, advocates recommend going on a candida cleanse. This is a short-term diet that proponents believe will alleviate stress on your digestive tract and release toxins from your body.

While no studies support the benefits of a candida cleanse, it might help get you into the mindset for the candida diet. So far, no human studies have proven the effectiveness or benefits of detox diets or cleanses (17).

There are many ways to do a cleanse, but two common ways are:

(Video) What I Eat in a Day on the Candida Diet

  • Drinking only fluids, such as lemon water or bone broth.
  • Eating mainly vegetables, such as salads and steamed vegetables, alongside a small amount of protein throughout the day.

Some people may experience negative symptoms while starting a cleanse, such as fatigue, headaches, mood swings or changes in sleep patterns.

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Keep in mind that the candida cleanse should not last more than a few days.

After you complete the cleanse, you can start following the candida diet’s food guidelines.

There is no specific timetable for the candida diet. The diet’s proponents claim that people may experience relief in a matter of weeks, while others may require many months to see a positive effect.

It’s best to work with a healthcare provider when undertaking the candida diet to ensure adequate nutrient intake.

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Before starting the candida diet, there are several things to consider:

  • Start out slow: Instead of removing sugar, caffeine and gluten from your diet all at once, focus on removing one thing at a time to ease the process.
  • It’s meant to be short-term: This diet is meant to be used short-term until your symptoms have improved. It’s not meant to replace a long-term diet plan.

The candida diet starts with a cleanse followed by strict adherence to the diet’s food list. It’s best to work with a healthcare provider when following this diet.

Foods to Eat

Focus on incorporating these foods while on the candida diet:

  • Low-sugar fruits: Lemon, limes, berries (may be eaten in small amounts).
  • Non- starchy vegetables: Asparagus, Brussels sprouts, cabbage, broccoli, kale, celery, cucumber, eggplant, onion, spinach, zucchini, tomatoes and rutabaga (best if eaten raw or steamed).
  • Gluten-free grains: Millet, quinoa, oat bran and buckwheat.
  • High-quality protein: Chicken, eggs, salmon, turkey and sardines (organic, pasture-raised and wild-caught varieties are best).
  • Healthy fats: Avocado, olives, unrefined coconut oil, flax oil, extra-virgin olive oil and sesame oil.
  • Certain dairy products: Butter, ghee, organic kefir or plain yogurt.
  • Nuts and seeds low in mold: Almonds, sunflower seeds, coconut or flaxseed.
  • Herbs and spices: Black pepper, salt, cinnamon, dill, garlic, ginger, oregano, rosemary, paprika, turmeric and thyme.
  • Condiments: Apple cider vinegar, coconut aminos and sauerkraut.
  • No-sugar sweeteners: Stevia, erythritol and xylitol.
  • Non-caffeinated beverages: Herbal teas, chicory coffee, filtered water, homemade almond milk, coconut milk (look for one without additives) and water infused with lemon or lime.

In addition, probiotic supplements may help alleviate inflammation, kill off harmful organisms and reduce the prevalence of candida and infection symptoms (18, 19, 20).

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The candida diet promotes the consumption of whole and low-sugar foods, non- starchy vegetables, healthy protein, non-caffeinated beverages and gluten-free grains.

Foods to Avoid

The candida diet is a strict diet that eliminates sugar, gluten, alcohol and some dairy products. Candida diet proponents believe these foods promote candida overgrowth.

(Video) What is the best diet for candida overgrowth?

Avoiding these foods has not been proven to be effective against candida infections. However, studies suggest excessive sugar intake may worsen infections in mice with a weakened immune system (21).

The list of foods to avoid on the candida diet include:

  • High-sugar fruits: Bananas, dates, raisins, grapes and mango.
  • Grains that contain gluten: Wheat, rye, barley and spelt.
  • Certain meats: Deli meats and farm-raised fish.
  • Refined oils and fats: Canola oil, soybean oil, sunflower oil or margarine.
  • Condiments: Ketchup, soy sauce, white vinegar, BBQ sauce, horseradish or mayonnaise.
  • Certain dairy products: Cheese, milk and cream.
  • Sugar and artificial sweeteners: Aspartame, agave, cane sugar, corn syrup, honey, maple syrup, molasses and table sugar.
  • Nuts and seeds higher in mold: Peanuts, cashews, pecans and pistachios.
  • Caffeine, alcohol and sugary beverages: Caffeinated teas, coffee, energy drinks, soda, fruit juice, beer, wine or spirits.
  • Additives: Nitrates or sulfates.
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The candida diet discourages the intake of high-sugar foods, additives, processed foods, certain meats, fats and oils, as well as caffeinated and alcoholic beverages.

Sample Meal Plan

This sample menu provides foods that are acceptable on the candida diet. Adjust this menu based on your own preferences.


Although this diet can be restrictive, there are still plenty of healthy, scrumptious options available.

Possible Benefits

Despite the lack of evidence supporting the candida diet’s effectiveness, it has many potential benefits due to its focus on healthy foods.

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The diet consists of whole foods that can also be beneficial for weight loss, heart health, gut function and reduced inflammation in your body (22, 23, 24).

The diet also focuses on removing sugary foods, which have been linked to obesity, diabetes, heart disease and metabolic syndrome (25, 26).

A diet such as this can be beneficial for anyone — even those without candida overgrowth.

The candida diet is an anti-inflammatory and nutrient-rich diet that may offer numerous health benefits beyond reduced candida overgrowth.

Possible Downsides

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One major pitfall of the candida diet is that there is little human research into its effectiveness — and available research is controversial.

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One 3-month study in 120 people with intestinal candida overgrowth showed that dietary changes had significantly reduced the numbers of candida yeasts in stool, compared to those who didn’t change their diet (27).

A study in mice with a weak immune system found that the consumption of sugar increased candida growth in the digestive tract (28).

On the other hand, one small study examined the growth of candida before, during and after a high-sugar diet in healthy people. Researchers discovered that a high-sugar diet had a limited effect on the growth of candida (29).

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Another negative is the diet’s strictness. Sugar, gluten, most fruits, starchy vegetables, some meats, nuts, seeds, alcohol and caffeine are banned on this diet. Therefore, it requires more work to adjust to this eating style.

The candida diet may also pose difficulties if you’re on a budget or don’t enjoy cooking and meal planning.

Fortunately, this diet has a limited scope. It’s intended to be followed only while you are experiencing symptoms of candida infection.

Major downsides of the candida diet include a lack of research and strict food rules. Therefore, it may not work for everyone.

The Bottom Line

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Proponents of the candida diet claim that it kills off candida overgrowth by eliminating sugar, gluten, alcohol and some dairy products.

It focuses on organic, low-sugar, high-quality produce, meats and fats.

There is currently no strong evidence supporting the effectiveness of the candida diet. While the diet is healthy overall, many of its recommendations are not based on science.

Nonetheless, if you have been diagnosed with a candida infection, it may be helpful to see if this diet works for you.

(Video) UPDATE + WHAT I EAT | Vegan, Gluten-Free, Sugar-Free, Candida Diet Detox


How long does it take to see results on Candida diet? ›

Most people see significant improvements in their candida symptoms within two to four weeks, with drastic improvements in two to three months.

What is the number one food to avoid Candida? ›

Foods to avoid

While on the candida diet, people should avoid the following foods: Starchy vegetables, such as potatoes, corn, beans, and peas. High sugar fruits, which include bananas, mangoes, figs, and raisins. Certain meats, such as processed meats and farm-raised fish.

Do you have to stay on Candida diet forever? ›

The Candida Diet is not a diet with a fixed duration. Some Candida sufferers have lived with their condition for years, maybe even decades, so to expect a quick and easy solution is often unrealistic. Some dieters might find permanent relief from their Candida symptoms within a few weeks or months.

What does Candida detox feel like? ›

The reaction usually occurs a few hours after antibiotics are given and symptoms include headaches, fever, fatigue and low blood pressure. It is essentially a short-term response, that takes place over a few days to a couple of weeks, as the body detoxifies.

What foods destroy Candida? ›

Cruciferous vegetables, such as broccoli, Brussels sprouts, arugula, cabbage, and radishes, are among the most powerful foods that kill Candida. They contain isothiocyanates, which are sulfur- and nitrogen-containing compounds that inhibit the growth of Candida.

Is Sweet Potato OK on Candida Diet? ›

Minimize starchy vegetables such as sweet potatoes, potatoes, yams, corn, winter squash, beets, peas, parsnips, and beans, especially in the early part of your diet. When you switch to a low sugar eating plan, there is often a temptation to eat lots of starchy vegetables as a substitute.

Is peanut butter OK on Candida Diet? ›

Candida diets typically recommend the avoidance of processed meat, packaged foods, preservatives, and certain nuts prone to mold exposure (e.g., cashews and peanuts).

Is coffee OK on Candida diet? ›

Caffeine is one of the items that you definitely should cut back on during your Candida diet. As you know, sugar is the one thing especially to avoid on the Candida Diet – it feeds the yeast in your gut and contributes to Candida overgrowth.

Is Apple allowed in Candida diet? ›

If you've started to reintroduce foods to your Candida diet, this is a tasty but simple breakfast recipe to try. Green apples are one of the fruits with the lowest sugar content, so they're perfect for when you're beginning to reintroduce fruits to your diet.

Is Rice on Candida diet? ›

Avoid white-starch foods​, like white bread, cakes, cookies, white pasta, white rice, potatoes w/o skins, and all refined flours. Whole-grain flour, in moderation, is acceptable; whole-grain brown or wild rice and whole-grain pasta are all OK.

What bread is OK on Candida diet? ›

full grain bread, crisp bread, also sugar free wholemeal. baking products (those baked with yeast only if you are not allergic to yeast)

What cheese can I eat on Candida diet? ›

So, some Candida patients will tolerate dairy and others may not. You can try cheddar cheese, swiss and cottage cheese- and even yogurt. If you are prone to bloating or constipation you may want to avoid dairy.

What snacks are yeast free? ›

Yeast-Free Snacks for Kids
  • • Celery sticks with almond butter.
  • • Apple slices with almond butter (after one month)
  • • Fresh veggies with hummus.
  • • Dr. Hotze's Dark Chocolate Coconut Bar.
  • • Dr. Hotze's Chocolate Mint Coconut Fiber Bar.
  • • Unsweetened applesauce.
  • • Hard-boiled eggs.
  • • Fruit kabobs (after one month)
27 Dec 2020

How long does it take to detox from candida? ›

She generally recommends six weeks for a candida cleanse, and suggests eating a maximum of 60 grams (g) of total carbs per day. “Avoid flour-based foods, grains, and sweeteners, and limit fruit and starchy vegetables to two total [servings] per day,” says Miller.

What happens if you break the candida diet? ›

The result is a weakened immune system and reduced ability to fight off opportunistic pathogens. A Candida infection will be even more difficult to overcome because your body won't have the energy to defeat those yeasts.

What happens if you slip up on a candida diet? ›

A few slip-ups won't ruin all your good work. Just get back on track as soon as you can and continue as normal. As you progress through the weeks, you'll find your health improving – so it'll be even easier to stick to your diet.

How do I get rid of Candida permanently? ›

From changes in diet and lifestyle to taking certain fungicides, it is possible to stop candida overgrowth and return your body to a state of balance.
  1. Eliminate your sugar intake. ...
  2. Cut down on carbs. ...
  3. Stay away from high-lactose dairy products. ...
  4. Go for gluten-free products. ...
  5. Reduce alcohol intake.
4 Nov 2019

How do I get rid of Candida all over my body? ›

An effective Candida treatment includes:
  1. Cutting back on unhelpful foods. As we've already seen, eating refined, high-sugar foods allows Candida to thrive. ...
  2. Focusing on sleep, exercise, and stress reduction. ...
  3. Using supplements. ...
  4. Adding medication when needed.
2 Feb 2020

How do I know if I have Candida in my body? ›

Perhaps the most well-known sign of candida overgrowth is a vaginal yeast infection. Vaginal yeast infections can cause intense itching in the area, along with burning or pain during urination and painful intercourse. Some patients with yeast overgrowth also experience urinary tract infections or rectal itching.

What drink kills Candida? ›

Apple cider vinegar has long been used as a home remedy to treat candida overgrowth and protect against yeast infections and thrush. Studies show apple cider vinegar has powerful antimicrobial activities and can inhibit the growth of C.

What gets rid of Candida naturally? ›

COCONUT OIL: Contains caprylic acid (mentioned above), which kills yeast cells. OLIVE OIL: The antioxidants in olive oil help your body get rid of Candida. GARLIC: Contains allicin, a sulphur-containing compound with specific-to-Candida anti-fungal properties. CINNAMON: Has anti-fungal and anti-inflammatory benefits.

What vitamins are good for Candida? ›

Vitamin C can boost your immune system

Taking a good Vitamin C supplement will restore your adrenal glands to health, build up your immune system and allow your body to fight off the Candida.

Are carrots OK for Candida diet? ›

Foods to eat on a candida diet:

Non-starchy vegetables like asparagus, broccoli, bean sprouts, carrots, cauliflower, cucumber, eggplant, mushrooms, salad greens, tomato and zucchini. Healthy fats like avocado, eggs, nuts and extra virgin olive oil. Fermented foods such as yoghurt and sauerkraut.

Is avocado okay for Candida? ›

Avocado and eggs are two of the best ways to create a satisfying meal while you're treating your Candida, and this recipe contains a good helping of both. If you feel like you're not getting enough food on the diet, or you want to avoid losing weight, this is a great option.

Can I have butter on Candida diet? ›

Salt, coloring, flavoring, and preservatives may be added before the butter is packed. You can eat butter on the Candida diet, along with some other dairy products.

Is popcorn OK on candida diet? ›

Avoid spirits, liquors, beer, wine and even cider. Anything containing gluten – wheat, rye, white bread, and pasta, and also corn and corn products including popcorn – will allow the Candida to thrive and compromise your immune system.

Is almond milk allowed on candida diet? ›

To sum it up, homemade almond milk is vegan, plant-based, dairy-free, sugar-free, oil-free and perfect for those on vegan Candida diet.

Is pumpkin OK on candida diet? ›

Examples are beans, low sugar fruits, and starchy vegetables. At the beginning of your Candida diet, you might choose to include one or two of these foods.
The MAYBE List.
VEGETABLESBeans Beets Carrots Corn (non-GMO) Peas Potatoes Pumpkin Yams
6 more rows

Is lemon water good for candida? ›

Warm water with lemon in the morning can fight candida and ramp up digestion. Add a splash or two of ACV into your water bottle or over a salad and you'll be good to go.

What tea is best for candida? ›

Green tea contains tannins, a powerful anti-fungal substance. It also has strong antioxidant properties that re very effective in boosting the immune system and guarding vaginas against yeast overgrowth.

Is apple cider vinegar good for candida? ›

According to research ACV has benefits as an antibacterial and antifungal agent. A 2018 study found that undiluted (or mildly diluted) ACV can prevent the growth of candida.

Is watermelon OK on candida diet? ›

High-sugar fruits: You'll also want to avoid high-sugar fruits like bananas, mangoes, watermelons and grapes. Dried fruit is also a no-go.

Is cauliflower OK on candida diet? ›

Focus on eating plenty of leafy greens, and other tasty veggies like Brussel sprouts, broccoli, cauliflower, and asparagus. While following an anti-Candida diet, I advise keeping your combined consumption of grains, legumes, and starchy vegetables to one cup per day.

Can I drink cranberry juice on candida diet? ›

Cranberry juice without added sugar has been shown to help correct the pH levels of urine, helping prevent the overgrowth of fungi like candida.

Is Almond Butter OK on Candida Diet? ›

All nuts are good to eat: walnuts, sunflower seeds, pumpkin seeds, cashews, pecans, filberts, almonds, brazil, etc. b. Nut butters--particularly almond butter or cashew butter, or tahini. You can get good nut butters with no added sugar or partially hydrogenated oils in Trader Joe's brand, at the health food stores.

Are bananas OK for candida diet? ›

The Functional Medical Research Center says individuals on a candida diet may eat fruits like bananas as long as they are unprocessed, fresh or frozen whole and don't incorporate any added sweeteners.

Is Bacon OK on candida diet? ›

Also, remember that pork often comes in an over-cooked form (i.e. bacon!) that is full of carcinogenic compounds. Properly-cooked pork from a reputable source may be okay, but we would recommend avoiding it during your Candida Diet,” the diet's website says.

What foods starve yeast? ›

You may wonder what foods you can eat on a candida diet. Any foods that are low in sugar, free of gluten, and fight inflammation are ideal. Those foods include green vegetables, meat, fish, eggs, salad, almonds, walnuts, herbal tea, green juice, and unsweetened coconut water.

Is pasta yeast-free? ›

Yeast-free grains include items made from corn, rice, oats, and dense wheat products such as pasta.

What bread does not use yeast? ›

It's called Irish Soda Bread because it's made with baking soda instead of yeast. Because of this, it's more dense than your everyday white sandwich bread. Hearty and rustic are the words that come to mind, and it tastes kind of nutty from the wholemeal flour.

Are Bananas high in yeast? ›

The following foods are yeast-free:

Fruits: except for bananas, grapes, cherries, cranberries, dates, figs, fruit juices, mango, pineapple and watermelon.

How long does it take for a candida cleanse to work? ›

Most mild to moderate cases of candidiasis will clear up in two to three days after you complete treatment. More severe cases of candidiasis may take a couple of weeks to clear up completely after treatment.

When I will feel better on candida diet? ›

Within a few weeks of replacing processed foods with fresh ones and replacing white flour with whole grains, you may start to feel better in general. Feeling better is probably the main benefit of a candida cleanse diet, rather than stopping the growth of yeast in the digestive system.

How hard is it to get rid of candida? ›

It's really hard to get rid of Candida without adjusting your diet—even if you're on an anti-fungal prescription, you need to take away the foods that are contributing to the overgrowth.

What happens when candida is leaving your body? ›

Candida die-off may cause symptoms of a yeast infection to temporarily worsen, or it may even cause new symptoms, such as a fever or stomach pain. Treatment of viruses, bacteria, and fungi such as candida can cause temporary inflammation in the body.

How do I get rid of candida permanently? ›

From changes in diet and lifestyle to taking certain fungicides, it is possible to stop candida overgrowth and return your body to a state of balance.
  1. Eliminate your sugar intake. ...
  2. Cut down on carbs. ...
  3. Stay away from high-lactose dairy products. ...
  4. Go for gluten-free products. ...
  5. Reduce alcohol intake.
4 Nov 2019

How do I get rid of candida all over my body? ›

An effective Candida treatment includes:
  1. Cutting back on unhelpful foods. As we've already seen, eating refined, high-sugar foods allows Candida to thrive. ...
  2. Focusing on sleep, exercise, and stress reduction. ...
  3. Using supplements. ...
  4. Adding medication when needed.
2 Feb 2020

What is the strongest treatment for Candida? ›

The standard recommended dose for most Candida infections is fluconazole at 800 mg as the loading dose, followed by fluconazole at a dose of 400 mg/d either intravenously or orally for at least 2 weeks of therapy after a demonstrated negative blood culture result or clinical signs of improvement.

How do you know when candida infection is gone? ›

When will I feel better? — Most yeast infections go away within a few days of starting treatment. However, you may continue to feel itchy and irritated, even after the infection is gone. If you do not get better within a few days after finishing treatment, call your doctor or nurse for advice.

Is coffee allowed on Candida diet? ›

Caffeine is one of the items that you definitely should cut back on during your Candida diet. As you know, sugar is the one thing especially to avoid on the Candida Diet – it feeds the yeast in your gut and contributes to Candida overgrowth.

Do you feel tired with candida? ›

One of the most common symptoms associated with Candida is fatigue.

Which probiotics are best for Candida? ›

Vaginal thrush can be another unpleasant and persistent manifestation of Candida infection for many women. Two strains of probiotics have over 30 years of scientific evidence to support their use for this condition – Lactobacillus rhamnosus GR-1® and Lactobacillus reuteri RC-14®.

Is apple cider vinegar good for Candida? ›

According to research ACV has benefits as an antibacterial and antifungal agent. A 2018 study found that undiluted (or mildly diluted) ACV can prevent the growth of candida.

Is Magnesium good for Candida? ›

A lack of Magnesium can worsen your Candida symptoms for one simple reason: Magnesium is needed to break down the toxic metabolites of Candida albicans. Without enough Magnesium, your body is simply unable to do the job of removing these substances from your body.


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