“What can I put in my green smoothies if I’m battling candida?”

The recommendations for which foods to eat and avoid on the so-called “candida diet” are all over the place. Experts can’t even agree as you’ll find websites with conflicting information.

The information in this post deals with candida overgrowth. I’m not necessarily referring to conditions like oral thrush (candida in the mouth) or a yeast infection which is easily treatable. What I am referring to is so-called “systemic candida overgrowth” which is frequently diagnosed in the natural health and the raw food movements.

Systemic candida overgrowth is said to be a condition where the naturally occurring candida albicans microorganism normally living in the human digestive tract undergoes a population bloom and moves into other parts of the body including the blood stream. Various candida diets, lifestyle protocols, supplements and cures are often prescribed to treat the problem.

Acceptable Fruits For The Candida Diet

The general consensus is that you want to limit fruits. Although some prominent natural health experts say that candida is not a fruit problem, but a fat problem, meaning that a diet that is too high in fat (typical raw food diet) leads to blood sugar problems and systemic candida overgrowth.

There are some people who clear up a candida problem with a high-fruit, low fat diet while others clear it up with a no or low fruit diet (5% or less of total calories).

One thing that most candida experts agree on is that citrus fruit is okay and may even help alleviate candida problems. So that means a green smoothie with oranges, grapefruits, lemons and limes are good.

Leafy green and other vegetables are on the list of okay foods as well. So it looks like our Orange-Kale smoothie may be candida diet approved.

Another general consensus among candida experts is that berries such as blueberries, raspberries, blackberries, strawberries and cranberries are acceptable on the candida diet because these berries have a higher fiber to sugar ratio.

Now here is where it get’s tricky. On one candida website, it says to avoid all stemmed fruit including apples, cherries, pears, plums, peaches and grapes. Since stems can protrude into the flesh part of the fruit and contain microscopic yeasts, molds and fungi, they can complicate candida problems, they say.

Another website says that pears are actually okay.

One website says that high fructose fruits like bananas, mangoes, pineapples, apricots and apples should be avoided while another website says that pineapples are acceptable.

To complicate matters further, yet another website claims that oranges are actually to be avoided.

As far as how much fruit is okay to eat if you have candida, some experts advocate a low carbohydrate, fruit-avoidance diet (which results in a dramatic increase in fat consumption). Other experts advocate a fruit-based diet that is low in fat (they claim that fat is the root cause of candida overgrowth, not fruit sugar).

A Candida Epidemic Among Raw Foodists and Natural Health Enthusiasts

It is interesting to note that those who follow the raw food diet or have an interest in natural health tend to be the ones who are the most concerned about candida. It’s as if a systemic candida epidemic is running rampant among the raw food community while ignoring most everyone else.

Could it be that the typical raw food diet, being so high in fat, makes people more susceptible to the health problems and symptoms that are often attributed to candida?

Or it could be that the symptoms of systemic candida overgrowth are so vague and can apply to a lot of people who may or may not even have a candida problem. And such vague, common symptoms can be capitalized upon by those wishing to make a profit selling candida-related products to people who may not have a real candida outbreak.

No Evidence That Candida Overgrowth Is A Common Medical Condition

Systemic candida overgrowth is not widely accepted as an actual medical condition by most medical doctors. Naturopaths tend to diagnose it more frequently to treat vague health issues with no overt, underlying cause. Self diagnosis is common and encouraged online as people who think they have systemic candida overgrowth are more likely to buy supplements, e-books and other candida cures that are profitable.

There is no scientific evidence that support claims made by candida experts about how widespread this condition is said to be.

The symptoms of systemic candida overgrowth are so vague in that they can pertain to a variety of unrelated health problems, or stress, and such symptoms can be easily cleared up with a healthy change in diet and/or lifestyle…no candida cure necessary.

There is so much conflicting information about systemic candida overgrowth on the web and many sources supply only anecdotal evidence, no health studies and no information from peer reviewed journals.

The fact that most doctors and some natural health practitioners do not recognize systemic candida overgrowth as a common problem tells me that many people who think they have it probably do not.

Furthermore, it could be dangerous to follow strict fruit-avoidance candida-diet protocols found on the web if you do not actually have candida.

So before you go cutting all healthy fruit out of your diet, be sure that you do, indeed, have a systemic candida problem. The only way to accurately test for it is to have your blood tested and have it sent to a lab. If the diagnosis is confirmed, then seek out qualified nutritional and diet advice by a licensed, medical professional for treatment.

Blackberry Nutrition and Health Benefits

Blackberries are among the top ranked antioxidant-rich fruits and also contain high levels of fiber, manganese, copper and vitamin C with only 61 calories and 2 grams of protein per cup. Blackberries are also a good source of vitamins A (as beta-carotene), B5, C, E, K and folate. One cup of blackberries provides 4% RDA (recommended daily value) of calcium and 7% RDA of zinc.

A phytochemical in blackberries, cyandin-3-glucoside, may help fight cancer as it has been shown to possess both chemo preventive and chemotherapeutic activity. The lignans (phytoestrogens) in blackberries may help postmenopausal women survive breast cancer. Studies suggest that those with a higher phytoestrogen intake have a higher breast cancer survival rate than those who have a lower intake.

Blackberry Smoothie Recipes

Blackberry-Orange Smoothie

1 cup blackberries
1 banana, peeled
1 small orange, peeled and deseeded
2 cups fresh spinach (or other leafy green)
4 ounces filtered water

Calories: 249 | Fat: 1.5g (grams) | Protein: 6.3g | Carbs: 60.5g | Calcium: 17% | Iron: 3mg | Vitamin A: 212% | Vitamin C: 156%

Black & Blue Smoothie

1 cup blackberries
1 cup blueberries
1 small apple, cored
1 banana, peeled
2 teaspoons chia seeds (soaked for 10 minutes)
2-4 cups spinach (or other leafy green)
4-6 ounces filtered water

Calories: 435 | Fat: 7.4g (grams) | Protein: 8.3g | Carbs: 95.4g | Calcium: 26% | Iron: 3.9mg | Vitamin A: 206% | Vitamin C: 76%

Sweet Blackberry-Melon

1 cup blackberries
1 cup watermelon
1 banana, peeled
2-4 cups spinach (or other leafy green)
2-4 ounces filtered water

Calories: 226 | Fat: 1.6g (grams) | Protein: 5.9g | Carbs: 54.4g | Calcium: 12% | Iron: 3.2mg | Vitamin A: 229% | Vitamin C: 77%

Blackberry-Mango Smoothie

1 cup blackberries
1 large mango, peeled and pitted
2 cups fresh baby spinach (or other leafy green)
1 vine tomato (optional)
4-6 ounces filtered water

Calories: 221 | Fat: 1.6g (grams) | Protein: 5.3g | Carbs: 53.6g | Calcium: 13% | Iron: 3mg | Vitamin A: 268% | Vitamin C: 125%

Black and Red Berry Good Smoothie

1/2 cup blackberries
1/2 cup raspberries
2 bananas, peeled
2 cups fresh baby spinach (or other leafy green)
1 celery stalk (optional)
4-6 ounces filtered water

Calories: 293 | Fat: 1.8g (grams) | Protein: 6.2g | Carbs: 71.5g | Calcium: 12% | Iron: 3.2mg | Vitamin A: 204% | Vitamin C: 78%

Blackberry-Apple-Veggie Smoothie

1 cup blackberries
2 small apples, cored
2 cups fresh baby spinach (or other leafy green)
1 small carrot and/or 1 stalk celery
4-6 ounces filtered water

Calories: 258 | Fat: 1.6g (grams) | Protein: 5.2g | Carbs: 63.1g | Calcium: 15% | Iron: 3.1mg | Vitamin A: 488% | Vitamin C: 72%

Browse even more blackberry smoothie recipes!

Note About Using Blackberries In Green Smoothies

Blackberry smoothies should be drunk immediately and not stored, as a blackberry smoothie that has sat for a few hours in the refrigerator may take on a “funky” flavor depending on what other fruits it is blended with.

How To Select Blackberries

Blackberries are extremely perishable and should be purchased in season and consumed right away. Frozen blackberries can be used during the off season.

Blackberries rank moderately for potential pesticide load according to research conducted by the Environmental Working Group. You should purchase organic blackberries whenever possible.

See Also: Raspberry Smoothie, Strawberry Smoothie, Blueberry Smoothie.

This whole juice provides the benefits of the digestion-promoting papain enzyme in papaya with the anitoxidant-rich phytonutrients of raspberries. You’ll also get vitamins, minerals and fiber in a convenient, juicy drink.

The flavor is mild and pleasant. Add an entire cup of raspberries for a taste explosion.

This recipe makes about 20 ounces.

Papaya-Raspberry Whole Juice Recipe

• 1 cup papaya, chopped
• 1/2 medium cucumber, chopped
• 1/2 cup raspberries
• 1 cup fresh spinach, chopped
• 8 to 10 ounces of filtered water

Add all the ingredients to your blender and blend on high for 30 seconds or until you don’t have any large chunks.

Nutrition Information

Calories: 105
Fat: 0g
Protein: 3g
Carbohydrates: 24g
Calcium: 8% RDA (Recommended Daily Allowance)
Iron: 1.6mg
Vitamin A (as beta-carotene): 148% RDA
Vitamin C: 127% RDA

This smoothie is also a rich source of folate, vitamin K, copper, magnesium, manganese and potassium.

Browse more green smoothie recipes.

According to Harvard researchers, eating strawberries may help reduce inflammation linked to clogging and hardening of the arteries and may reduce your risk of heart attacks. Raspberries are among the Cleveland Clinic’s list of 40 best foods for heart health.

Almonds are nutritionally dense and the American Journal of Clinical Nutrition states that almonds are one of the most heart-healthy foods around. They also help you lose weight and can lower cholesterol.

Both banana and maca both contain nutrients that may be good for your sex life. Maca root powder is often sold as a supplement to improve stamina and libido.

Strawberry-Raspberry Heart Healthy Smoothie Recipe

• 4 to 6 ounces almond milk
• 1 cup whole organic strawberries
• 1 banana, peeled (use frozen banana, thawed enough to cut for a chilled smoothie)
• 1/2 vanilla bean or to taste (alternate 1 teaspoon organic vanilla extract)
• 1/2 cup organic raspberries (fresh or frozen)
• 1/2 teaspoon raw maca powder

Add all the ingredients to your blender (I use a Blendtec) and blend on high for 30 seconds or until smooth.

Toss in a tablespoon of powdered cacao for a chocolate-covered cherry flavor that your honey will love!

Nutrition Information

(NOTE: Nutritional information is going to vary based on the almond milk you use and is not included in the information below.)

Calories: 207
Fat: 1g
Protein: 2g
Carbohydrates: 46g
Calcium: 4% RDA (Recommended Daily Allowance)
Iron: 1.3mg
Vitamin A: 4% RDA
Vitamin C: 123% RDA

Browse more green smoothie recipes.

Nutrition and Health Benefits

Acai berries are praised for their super high antioxidant content and possible disease-fighting phytonutrients. However, the wild claims from supplement makers that acai juice and powders can reverse diabetes, cure cancer and promote weight loss are unfounded and overhyped. When it comes to the antioxidant load of acai juices and powders, they are well within the range of other local fruits. Studies have shown that the juice from concord grapes and black cherries, as well as red wine, contained more polyphenol antioxidant content than acai juice.

Acai berries are low in sugar in their whole form which is good news for those of you on a low glycemic diet.

You won’t find acai in the USDA nutritional database and so conclusive information regarding the nutrition content of acai berries are limited. Various freeze-dried, powdered mixtures show good levels of protein, calcium and vitamin A. The best way to benefit from the full nutrition of acai berry (or any whole food), however, is to eat it fresh or as minimally processed as possible.

Unfortunately, for those of us who live in North America and Europe, acai berries are not available in the produce section. Instead, we have to rely on juices, extracts and powders, often sold in the supplement section of certain health food stores. Since juices are not a whole food and powders are highly processed, the nutrient content of acai has been significantly altered and reduced in these products. The potency and flavor does not justify the price you pay.

For this reason, I recommend seeking out a source of acai berry purees, which should come frozen. I’ve used puree products from Amafruits.com and have found them to be very high quality and delicious. They come in 3.5 ounce (100 gram) packets. Simply take one out of the freezer and add it to your smoothie. You’ll get a real serving of acai and a chilled smoothie all at once!

How To Use Acai In A Smoothie Recipe

Acai is typically available as a frozen puree, juice or powder. I would choose purees over juices and powders because there is less processing and oxidization. You’ll also get a better price for a whole food acai puree over “supplemental” acai extracts, powders and juices.

I don’t recommend using acai juice as the smoothie liquid because the flavor is pretty strong. Pouring in 4-6 ounces or more of acai juice might make a pretty potent, hard-to-drink smoothie. Plus the juice is expensive. A shot of pure acai juice will be enough to flavor a smoothie nicely, but you won’t get the health benefits in such a tiny dose.

Acai, with it’s “red wine and chocolate” flavor mixes well with blueberries, raspberries, strawberries, blackberries, cranberries and pomegranates. Apples, pears and red grapes also blend well with acai. Add cacao (raw chocolate) for a decadent, rich indulgence. Try young coconut in an acai smoothie too. For base fruits, I recommend sticking with apple, pear and banana. You can experiment with mango, but that flavor combination might not work for everyone.

Acai Berry Recipes

Acai-Pomegranate Smoothie

Acai-Apple-Red Grape Smoothie

Acai Berry and Mint Smoothie

Acai-Strawberry/Blueberry Blend Smoothie

Find more acai smoothie recipes here!

Acai Scams

There are a lot of acai berry scams out there, especially online with many people complaining of multiple charges on their credit cards after signing up for a free trial. For this reason, I recommend not purchasing acai products online unless it is through a trusted retailer and never sign up for a “free trial”. One trusted company I found is Amafruits.com, which sells quality acai purees that I have use and recommend in green smoothies. This is the best way I have found to eat acai as it was intended to be eated – as a whole food and not a supplement.

You can purchase acai products at health food stores. However, the price of even a 4 ounce bottle of acai is hard to justify, especially when you consider that there are many fresh, ripe, whole-food, organic fruits and vegetables with the same, if not more, nutrients, antioxidants and health-promoting benefits for a lot less money than a powdered or juiced product.

I’d stick with fresh (if available) acai or a frozen puree and only use a high-quality juice product for a flavor indulgence only.

Cantaloupe Nutrition and Health Benefits

Cantaloupes are a rich source of vitamin A (as beta-carotene) and vitamin C. They also contain good levels of B vitamins and vitamin K. They are great sources of copper and potassium and also provide magnesium, iron, phosphorus, zinc and manganese. Cantaloupes are antioxidant rich and may help fight infection and protect against damage from free radicals.

Smoothie Recipes

Cantaloupes are water-rich so you will want to use less liquid in smoothie recipes that use this melon. If your blender allows, blend it without adding any water at all. Otherwise, add no more than 1/4 cup.

As for greens, I always recommend adding them to smoothies. For melons, delicately flavored greens like fresh baby spinach work best. Very bitter greens like dandelion and kale might interfere with the melon flavor.

You can lessen the sweetness of these smoothies by adding a stalk or two of celery.

Cantaloupe Strawberry Smoothie
– 1/2 medium/large cantaloupe, rind removed
– 1 cup organic strawberries
– 2 cups fresh organic baby spinach (or other leafy green)
– 1/4 cup filtered water if needed

Calories: 198 | Fat: 1g (grams) | Protein: 6g | Carbs: 46g | Calcium: 12% | Vitamin A: 832% | Vitamin C: 335%

Cantaloupe Mixed Berry
– 1/2 medium/large cantaloupe, rind removed
– 1/2 – 1 cup organic raspberries, blueberries or blackberries.*
– 2 cups fresh organic baby spinach (or other leafy green)
– 1/4 cup filtered water if needed

* You can use frozen berries too. Nutrition info is for 1 cup raspberries.

Calories: 216 | Fat: 1g (grams) | Protein: 6g | Carbs: 50g | Calcium: 13% | Vitamin A: 833% | Vitamin C: 265%

Cantaloupe Grape Smoothie
– 1/2 medium/large cantaloupe, rind removed
– 1 cup organic red seedless grapes
– 2 cups fresh organic baby spinach (or other leafy green)
– Do not add water to this recipe.

Calories: 256 | Fat: 1g (grams) | Protein: 6g | Carbs: 62g | Calcium: 11% | Vitamin A: 835% | Vitamin C: 243%

Cantaloupe Apple (or Pear)
– 1/2 medium/large cantaloupe, rind removed
– 1 organic apple with skin, cored*
– 2 cups fresh organic baby spinach (or other leafy green)
– 1/4 cup filtered water if needed

* You can use pear instead of apple.

Calories: 268 | Fat: 1g (grams) | Protein: 5g | Carbs: 66g | Calcium: 11% | Vitamin A: 836% | Vitamin C: 235%

Cantaloupe Peach (or Nectarine)
– 1/2 medium/large cantaloupe, rind removed
– 1 organic peach, pitted*
– 2 cups fresh organic baby spinach (or other leafy green)
– 1/4 cup filtered water if needed

* You can use nectarine instead of peach.

Calories: 210 | Fat: 1g (grams) | Protein: 6g | Carbs: 49g | Calcium: 11% | Vitamin A: 852% | Vitamin C: 235%

Browse even more cantaloupe smoothie recipes!

How To Select Cantaloupe

Purchase cantaloupes that give slightly to pressure when you press on the rind. They should have a yellowish tint and give off a melon aroma. Avoid melons that still have a stem attached as they may not be mature. Cantaloupes can be ripened at home by leaving on a counter at room temperature for two to four days.

Even though you do not eat the rind, thoroughly washing melons before cutting into them is a good idea to reduce possible exposure to bacteria that can collect on the rind. This is a good practice to use on all fruits that you typically peel before eating.

Cantaloupes rank 33 out of 100 for potential pesticide residue according to research conducted by the Environmental Working Group. It can be difficult to find organic melons in the store, so if you can’t find organic, I wouldn’t worry too much about purchasing conventional melons as long as you buy other things organic.

See Also: Watermelon Smoothie, Papaya Smoothies and Cucumber Smoothies.

I like to use oranges, blueberries, raspberries, and strawberries in smoothies. Oranges have been shown to lower high blood pressure and cholesterol as well as having anti-inflammatory properties. Berries are also full of antioxidants which help reduce your risk of heart disease and cancer.

I also like to use some healthy fats. Avocados are packed with monounsaturated fat and can help lower LDL (bad cholesterol) levels while raising the amount of HDL (good cholesterol) in your body. They also contain 81mcg of lutein. I also like to use flax seed as it is full of fiber, omega-3 and omega-6 fatty acids which are essential for a healthy heart.

Greens are important too so I always add plenty of fresh baby spinach since it is full of lutein, folate, potassium, and fiber.

If you don’t want all the seeds from the strawberries, you can make this smoothie using only blueberries. Be sure to use a full cup of berries. You can add some protein powder to boost the protein content as well. Use dandelion greens or kale to increase the amount of calcium.

Heart Healthy Smoothie Recipe

• banana, peeled
• 1 orange, peeled
• 1 cup berries (I like to use 1/2 cup blueberries, 1/4 cup raspberries and 1/4 cup strawberries)
• 1/4 avocado, pitted
• 2 to 3 cups or large handfuls of fresh, baby spinach (or other leafy green)
• 1 tablespoon of ground flax seed
• 4 ounces of filtered water

Add all the ingredients except for the spianch to your blender, (I use a Blendtec) and hit the “pulse” button a few times. Next, add the spinach and blend on high for 30 seconds or until the smoothie is creamy.

Nutrition Information

Calories: 334
Fat: 8g
Protein: 6g
Carbohydrates: 66g
Calcium: 17% Recommended Daily Allowance (RDA)
Iron: 19% RDA
Vitamin A: 264% RDA
Vitamin C: 191% RDA

This smoothie is also a rich source of folate, vitamins B1, B2, B5, B6 and K, copper, magnesium, manganese, phosphorus and potassium.

Browse more green smoothie recipes.