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Meal Plans for Yeast-Free Diets

Meal plans for yeast free diets
HWC Team
December22/ 2015

Yeast is a leavening agent that causes the bread and baked items to rise and some people can be sensitive to it. A lot of yeast can also lead to gas, mood swings, dizziness, fatigue and abdominal pain. So if yeast does not suit your palette it’s better to go for a yeast-free diet.

It is important to avoid sugar and sugary foods and aim to follow this diet for at least six weeks to get results. You also need to include probiotic supplements in your diet to increase the levels of good bacteria. Bread, fermented food, meat extracts, vitamins tablets are rich in yeast content that needs to be excluded.

Plan 1

A Healthy Yeast Free Breakfast

Eggs have a good option to serve you proteins without yeast and can be eaten in a variation of style like omelettes, scrambled, hard-boiled etc. Cereals like oatmeal supply fibre and iron and are again yeast-free. Fruits form a vital source of vitamin C and potassium. So cereal topped with strawberries or blue-berries form an excellent breakfast option.


A vegetable salad with tomatoes, carrots and cucumbers coupled with a leaf is highly rich in vitamin A, iron and fibre. Some boiled chicken, hard-boiled egg or cottage cheese will add up to the substantiality of the protein-rich meal. A vegetable soup is highly nutritious and tasty too, as well as low in saturated fat content. Whole-wheat pasta can be used for variation but a fruit slice or a vegetable is again a wholesome complement.


A meal of grilled meat/ fish, baked potato, steamed veggies with whole wheat chapattis is very well-balanced and does not contain any yeast too. Sea-food, especially salmon is a good option as it also contains omega 3 fatty acids that are useful in treating any over-growth of yeast. The potato can be swapped with brown rice on some days.


Fresh produces do not contain yeast. So baby carrots or celery sticks, apple slices make excellent fibre-rich snacks. Yoghurt is good too as the probiotic content destroys the overgrowth of yeast. A glass of tomato juice is rich in vitamin A and nuts like almonds are crunchy and tasty as well as packed with protein, vitamin E and fibre.

Plan 2

  • In breakfast you can have a probiotic supplement with a high fibre cereal like bran flakes or porridge with 200 ml skimmed milk and a non allergic fruit smoothie.
  • Plenty of water, banana and 2-3 rice cakes can be your mid-morning snack.
  • For lunch you can stick to 2 chapattis, a slice of bone chicken or salmon, a mix salad with sunflower seeds, low fat natural yoghurt, a fruit and water.
  • Nuts, banana and water can be your mid afternoon snack with lots of water intake.
  • For dinner you can have a piece of chicken breast or a fillet of white fish or lean meat along with basmati rice/pasta /potato. A large salad with lots of vegetables and plenty of water is also advised.

So if you are allergic to yeast and want to keep away from major diseases like Thrush or Candidiasis, it is recommended to have diet that is yeast free. Take care of symptoms like diarrhoea and abdominal pain.

HWC Team

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