Vegetables: The YES List
| Artichokes | Arugula | Chard | Chicory |
| Kale | Kim Chi | Seaweed | Shallots |
| Asparagus | Bean Sprouts | Chilies | Collard Greens |
| Kohlrabi | Leeks | Snoe Pea Pods | Spinach |
| Beet Greens | Cucumber | Lettuce (all types) | Sprouts |
| Bell Peppers | Bok Choi | Broccoli | Dandelion Greens |
| Eggplant | Endive | Mustard Greens | Okra |
| Olives | Swiss Chard | Tomatoes | Turnip |
| Brussels Sprouts | Escarole | Onions | Water Chestnuts |
| Burdock Roots | Cabbage | Fennel | Garlic (raw) |
| Radish | Romaine | Watercress | Wheatgrass |
| Cauliflower | Celeriac | Green Beans | Jerusalem Artichoke |
| Rutabaga | Sauerkraut (raw) | Zucchini | |
| Jicama | Scallions | Celery |
Almost all of the vegetables in the YES list have a low Glycemic Load, with a couple of exceptions. Rutabaga is a starchy vegetable, sometimes called Swede, that is popular in northern Europe. This remains on the list of foods to eat thanks to its strong antifungal properties. Jicama is also a starchy vegetable, but it is a great source of prebiotic named inulin that can promote healthy gut flora. Both of these vegetables are great options during this stage and can help you deal with any carb cravings that you might experience.
Now that you have finished the detox phase, you can eat as many of these vegetables as you like, although you might want to start slowly with antifungal vegetables like rutabaga and turnip. None of these vegetables are rich in sugars or inflammatory, so they won’t lead to a flare-up in your Fungus overgrowth. In fact, these vegetables are all nutrient-dense, and the high amounts of fiber that they contain will help to keep your digestive system working smoothly.
Also, note that vegetable-based protein powders can be excellent additions to your diet. This is especially true for vegetarian Fungus sufferers. Examples like hemp or pea protein powder are in some ways healthier choices than the dairy-based protein powders like whey powder. You can use such powders when baking, or simply add them to your oat bran or buckwheat cereal each morning.
Vegetables: The MAYBE List
| Beans | Parsnips | Beets | Peas |
| Carrots | Potatoes | Cassava | Pumpkin |
| Chickpeas | Spaghetti Squash | Corn (non-GMO) | Sweet Potatoes |
| Winter Squash | Yams | Yellow Squash | Yucca |
Now we move on to the MAYBE list of vegetables. These include starchy and sweeter tasting vegetables like carrots, peas, and potatoes. There is a danger when you eliminate added sugars from your diet, that you compensate by eating lots of starchy vegetables. This is a fairly common response to a reduced carbohydrate diet and something that you should consciously avoid.
Remember that most of these starchy vegetables do contain enough carbohydrates to potentially further provoke your Fungus overgrowth. That is particularly true if you cook them, which tends to convert starches directly into sugar. For example, cooked carrots are much sweeter tasting, and have a higher glycemic load, than raw carrots. In practice, this means that you should probably start off by minimizing or avoiding most of the starchy vegetables like potatoes, carrots, and squash.
There is some leeway here. After all, these vegetables are all relatively healthy and nutritious. Much depends on what else you are eating. If you are following a very strict diet, then eating the occasional carrot or sweet potato is certainly not going to provide any significant food for a Fungus overgrowth. It might also mean that you are more likely to stick with the diet for longer, which is a good thing. If you’re not sure though, it might be best just to leave them out for now. Don’t get too worried about never being able to have these foods again -you will certainly be able to add them back to your diet later on in your treatment.
Vegetables: The NO List
| Banana Figs | Pomegranade | Cherries |
| Fruit Juices | Prunes | Dates |
| Grapes | Raisins | |
| Mango | Dried Fruit |
The most important items on this list are dried fruits and fruit juices. These are good examples of how a relatively low sugar fruit can be processed into something that has a much greater impact on your blood sugar. Dried fruits are regular fruits with the water content drastically reduced. In practical terms, that means a cup of raisins contains much more sugar than a cup of grapes. Equally, fruit juices have a high glycemic load because they are much higher in sugar and lower in fiber than the original fruit.