Our bodies harbour many different sources of bacteria, both good and bad. The balance of these are essential for our bodies to work efficiently. Candida is a yeast-like fungus that normally lives harmlessly in the body. It typically occurs in warm, moist areas, such as inside the mouth, throughout the digestive system and around the genitals. Normally its growth is kept under control by the immune system and the other bacteria naturally found in the body. However, certain illnesses or medications, such as antibiotics, can disrupt the healthy and normal balance of this bacteria, making it easier for the candida yeast to grow and spread. This, in turn, can cause an oral infection or a vaginal yeast infection called thrush.

The symptoms of thrush can be uncomfortable and rather nasty. The symptoms for vaginal thrush include itchiness, soreness and a vaginal discharge. The typical symptoms for oral thrush are white patches on the tongue and inside of the cheeks, often with an accompanied unpleasant taste in the mouth. Even though thrush can be treated with over-the-counter creams and medications, an early diagnosis is important. For an oral infection, if the mouth is left untreated, it can become very sore. The infection could also potentially spread to other areas, such as the throat. In addition to medical treatments and proper hygiene, certain foods may help reduce the symptoms.

A nutrient-rich diet filled with vegetables, wholegrains, lean proteins and omega-3 will all help to tackle the infection. The antioxidant value from vitamin C-rich foods such as berries, tomatoes, leafy greens and broccoli, help the body to fight the infection while also strengthening the immune system. Yoghurts make a great addition to the diet, but avoid ones with fruit or added sugar. Instead, enjoy natural yoghurts with live probiotic cultures. The good bacteria present in these yoghurts helps fight the candida infection. It’s important to limit foods that contain sugar as candida thrives on sugar, so a low-sugar diet is essential. Yeast-heavy foods such as bread, beer and wine can also cause extra yeast growth, so are best avoided while tackling and treating thrush.

Crunchy Coconut Granola

Natural yoghurts that contain live probiotics are recommended for thrush sufferers as the probiotics help to balance the good and bad bacteria in the body. To give a little bit of life to plain yoghurt, a few berries and a simple granola make for a nice pairing. Since a low-sugar diet is of the upmost importance to one trying to eradicate thrush, this granola recipe is sugar-free but still full of flavour.

  • 250g oats
  • 75g raw pecans, roughly chopped
  • 75g sesame seeds
  • 50g sunflower seeds
  • 50g desiccated coconut
  • 2tsp cinnamon
  • 75ml coconut oil
  • 2tsp vanilla extract
  • To serve
  • Natural probiotic yogurt
  • Fresh berries
  • 1. Pre-heat the oven to 180oC (fan 160oC/gas mark four).

    2. In a large bowl, combine the oats, pecans, sesame and sunflower seeds, and desiccated coconut. Sprinkle over the cinnamon, and stir.

    3. In a small saucepan over a low heat, melt the coconut oil. Once melted, take from the heat and stir through the vanilla extract. Pour into the bowl with the oat mixture and stir well to combine.

    4. Tip the mixture on to a large baking tray and spread evenly.

    5. Place in the oven for about 20 minutes, stirring the mixture two or three times while baking to ensure the granola is baking evenly.

    6. Remove from the oven and allow to cool completely before storing in an airtight jar/container.

    Lightly Spiced Salmon

    with an Avocado Salsa

    Omega-3 fatty acids have a wealth of health benefits which help the body to function properly. Salmon is packed with omega-3 fatty acids, making it a good dinner choice when your body needs a helping hand in fighting an infection. This lightly spiced salmon can be served hot but it’s equally nice served cold with the salsa and a salad.

    Lightly spiced salmon

  • 2 salmon fillets
  • Drizzle of olive oil
  • ½ tsp smoked paprika
  • ½ tsp harissa
  • Freshly ground black pepper
  • Avocado salsa

  • 1 avocado, diced
  • 2 tomatoes, diced
  • Handful of coriander leaves, chopped
  • Juice of ½ a lemon
  • Pinch of sea salt
  • Freshly ground pepper
  • To serve

    Salad leaves

    1. Preheat the oven to 200oC (fan 180oC/gas mark six). Line a baking tray with parchment paper.

    2. Place the salmon fillets on the baking tray. Drizzle with a little olive oil. Sprinkle over the smoked paprika and harissa and add a few twists of freshly ground black pepper.

    3. Place in the pre-heated oven for 17-20 minutes, depending on the thickness of the salmon.

    4. While the salmon is cooking, make the salsa by adding the avocado, tomatoes and coriander to a bowl. Add the freshly squeezed lemon and season with a little salt and pepper. Stir to combine, taste, and add a little more seasoning, if required. Once cooked, serve the salmon with a good helping of the salsa and a salad on the side.