If you’ve decided to start a refined sugar and yeast free diet, it can be a struggle to know what to eat for breakfast. (And by the way, if you have just started and need support from a seasoned pro, please contact me! I first cut refined sugar from my diet over 25 years ago and know how hard it is. But I also know all the tips and tricks for helping you through, because the rewards are absolutely worth it! I offer candida diet support and can also test you each time you visit so we can keep an eye on your candida levels. It’s like weight watchers for candida! Read more about candida diet support or contact me here.)
Many people start one of these diets when diagnosed with high candida overgrowth or if they’re suffering from conditions such as bloating, athletes foot or recurrent thrush.
A typical UK breakfast is cereal and toast. But most commercial breakfast cereals contain sugar (some contain the equivalent of 3.5 sugar cubes per serving – source) and most regular bread contains yeast, so what can you eat? Here are some brands offering sugar and yeast free products. You’ll find them in supermarkets, health food shops or online.
Sugar free breakfast cereal ideas
- Sugar free muesli
- Home made muesli –buy a selection of flakes (oats, rice, millet etc) and seeds (pumpkin, sesame, sunflower) from the Health Food Shop. Soak overnight in a little freshly squeezed apple juice and water. Top with fresh chopped fruit and yogurt
- Kalo Puffed rice
- Big oz puffed buckwheat
- Evernat / Lima sugar free cornflake
- Shredded wheat
- Porrage oats – these are delicious when soaked in plain yogurt overnight.
Yeast free breads
- Biona yeast free breads
- The Village Bakery yeast free rye breads (available in Ocado or Waitrose)
- Sourdough bread – check the label, but ‘proper’ sourdough contains nothing but flour and water and is leavened by naturally occurring yeasts, and is often not a problem for candida sufferers if you have it just once or twice a week.
- Heart of Nature breads
- Everfresh sprouted grain breads
- Most supermarkets do their own soda breads, but you will have to check labels for added yeast or sugar. It’s pretty straight forward to make your own, so do check online for simple recipes.
- Ryvita, oatcakes, rice cakes, corn crispbreads (try the orgran brand)
Sugar free jam or marmalade
The following companies make ‘sugar free jams’ which, they are not allowed to call jam, so they’re called ‘fruit spread’!
Meridian, Suma, Biona, St Dalfour, Fruit Tree
Yeast free, sugar free breakfast suggestions
- Boiled or scrambled eggs with yeast free bread or crackers.
- Sugar-free baked beans (Whole Earth is a good brand) on yeast-free toast
- Porrage with cinnamon, fresh chopped fruit and natural yogurt
- Live yogurt and fresh fruit
- One of the alternatives to commercial cereals as outlined above with milk or yogurt and fruit.
- Sugar-free jam / marmalade on yeast free bread, ryvita, oatcakes, rice cakes, corn crispbread
- Bubble and squeak with fried tomatoes
- Homemade waffles or pancakes – you can substitute your recipe accordingly and sweeten with natural fruit
If you find it hard to face breakfast then try something light like a smoothie (this post on ideas for how to improve eyesight has two delicious recipes), fresh vegetable juice or a couple of pieces of fresh fruit. It is important to get yourself in the habit of eating something in order to balance your blood sugar levels and to prevent energy slumps. You may find at the beginning of your candida regime, you need to eat little and often, rather than three big meals a day.