Yeast Free Living

Food intolerances can have a significant impact on your health and wellbeing. Symptoms may take hours or even days to appear, making it very difficult to pin-point the problem food. Some people may suspect there is a food intolerance, others just simply feel exhausted, flat, depressed and bloated with no idea why or what to do about it. 

 

If you've reached this page then you now have some answers to where your symptoms are coming from and have been advised your body is currently reacting to yeast. This is both a blessing and a curse. Yeast intolerance is one of the most challenging to manage initially, as yeast occurs in a wide variety of foods - on the other hand you now know why you seem to react to all foods, even healthy salads (it's likely the vinegar dressing).

In my experience, yeast intolerance occurs due to systemic yeast overgrowth. This typically presents as a variety of symptoms which could range from any of the following: fatigue, foggy brain, poor memory, menstrual irregularities, chronic bloating, thrush, fungal nail infections, headaches, depression, PMS, sugar cravings, mood swings and acne. 

The good news is that there are well established protocols for reversing yeast overgrowth and this has positive effects on food sensitivities. Here lies the blessing - we now know the most ideal approach to help reverse your intolerances. A tailored detox program can enhance your tolerance of all food sensitivities - including yeast. 

If your results have shown a moderate or severe reaction to yeast, then it is recommended

that you avoid all foods that contain yeast while also undergoing a detox protocol. 

 

Yeast is used in food preparation and is a good source of B vitamins but these can also be

obtained from other foods such as meat, fish, whole grains, nuts and dark green leafy vegetables.

Live yeast is also used in the preparation of many alcoholic drinks which should therefore be avoided and substituted with low yeast options.

 

Note: As Baker’s and Brewer’s Yeast are two strains of the same organism, it is likely that if you react to one you may react to the other. If your results show moderate or severe reactions to yeast, it is advisable to avoid all foods that contain yeast as well as sugary foods and refined carbohydrates that may stimulate growth of yeast in your digestive tract. It is also advisable to avoid damp conditions and moulds in the environment where possible. Sun exposure does wonderful things for sufferers of yeast intolerance with many patients noting immediate relief of symptoms such as fatigue and depression. 

 

 

 

Foods to avoid

  • Baker’s yeast, Brewer’s yeast

  • Breads, pizza bases, pastries such as croissants, that are raised with

    yeast

  • Some flat breads, for example pitta and naan breads contain a small amount of yeast which allow them to rise when cooked producing ‘pockets’

  • Some sourdough and pumpernickel breads are made using yeast and a lactobacillus culture. Check ingredients for yeast.

  • Yeast extract such as Vegemite, Bovril, stock cubes and gravies

  • Fermented food and drink such as beer, wine, cider, spirits, ginger ale,

    vinegar, soy sauce and dressings

  • Tempeh, miso and tamari (Japanese/Indonesian seasonings made by fermenting soy beans)

  • Vinegar containing foods such as pickles, relishes, salad dressings,

    tomato ketchup, mayonnaise, Worcestershire sauce, horseradish

    and chili sauce

  • Mushrooms, mushroom sauce, truffles closely related to yeast.

  • Pickled, smoked and dried fish, meat and poultry

  • Cured pork bacon

  • Peanuts and peanut products

  • Pistachios

  • Ripe foods especially very ripe

  • Cheeses such as Brie and Camembert

  • Malted milk, malted drinks and home-made ginger beer

  • Textured vegetable protein, Quorn (mycoprotein) and tofu. Note: if you are vegan you can continue to have tofu to keep your protein level up, however it is vital that you avoid Quorn. 

  • Dried fruits (figs, dates, raisins, apricots etc)

  • Over-ripe fruit, any unpeeled fruit

  • Fruit juices – only freshly squeezed are yeast-free

  • Ingredients labels with hydrolysed protein, hydrolysed vegetable protein or leavening

  • Citric acid and sodium monoglutamate may be derived from yeast

  • Some nutritional supplements

Yeast may be hidden in many foods and so it is important to always read the food ingredient labels carefully before purchase.

 

What to look for (and avoid) on food labels:

  • Baker’s yeast

  • Brewer’s yeast

  • Hydrolysed protein

  • Hydrolysed vegetable protein

  • Leavening, yeast

Sample daily guide on a yeast free diet

  • Breakfast: Eggs and avocado OR a Protein smoothie made with fresh berries, protein powder, water, coconut yoghurt

  • Snacks: Fresh fruit / Nuts that have been washed or soaked in water for 20mins

  • Lunch: Vegetables stirfried in coconut oil and garlic, served with your choice of protein

  • Snack: 2 tablespoons of coconut yoghurt with chia seeds and fresh berries

  • Dinner: 100g Salmon with salad, dressed in lemon juice and extra virgin olive oil

 

Note: The following foods reduce yeast overgrowth and should be consumed daily

  • Garlic

  • Coconut fats - found in coconut yoghurt, coconut cream, coconut oil

  • Coriander seeds

  • Cloves

  • Dandelion - try the teabags mixed with coconut milk

  • Lemon juice

  • Leafy greens

 

 

Substitutes for high yeast foods:

  • Soy sauce can be replaced with toasted sesame oil and salt, or coconut aminos.

  • While it's best not to drink alcohol, champagne, tequila, gin and vodka are virtually yeast free

  • Yeast free soda breads are a good bread substitute. Some people better tolerate yeast free sourdough breads

  • Lemon juice is a good replacement for vinegar

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Sydney City Nutritionist

 

L4, 65 York St, Sydney, NSW 2000

reception@sydneycitynutritionist.com

1300 366 342