Yeast-free diet, when it is useful and what to eat

Theyeast-free diet is a diet based on the exclusion of yeast from the dishes you consume.

Generally, it is suggested and followed by a doctor following gastrointestinal disorders - abdominal pain, swelling but also skin itching and headaches - due precisely to this particular food.

Yeast, in fact, can cause some discomfort to more sensitive people or to those who have pathologies that can be influenced by nutrition (for example, it is sometimes recommended to those suffering from candidiasis).

What is yeast and how many types exist

Yeasts are nothing more than microscopic unicellular fungi, used to swell and ferment doughs and food preparations. In fact, they work by splitting sugar-based compounds and forming substances such as carbon dioxide or ethanol in their place.

It's the reason why the pizza crust is so swollen and blistered: they are pockets formed by the release of "air" in the dough. Or the reason why grape must becomes alcoholic during fermentation: yeasts contribute to forming ethanol.

There are many types of yeast, the most common is beer yeast, which often it also causes the greatest discomfort for those who are intolerant to yeast.

I chemical yeasts based on bicarbonate give lesser effects but can still create problems.

mother yeast is the least impactful on a gastrointestinal level, it is more digestible, but it still needs to be evaluated depending on the case.

What foods to eat on a yeast-free diet

Yes to everything that naturally does not contain yeast, such as protein-based foods (fish, eggs, white meat) and vegetables, being careful not to overdo it with potatoes (rich in starches) and legumes (which can still cause intestinal problems, especially those ready in box).

It is not, however, a question of completely excluding pizza, bread and desserts, you need to know how to choose or replace them, at least temporarily, with tasty but yeast-free foods, perhaps homemade.

unleavened bread, for example, is very tasty, widespread in the Mediterranean area – also called Arab bread or Greek bread, the famous “pita” – and does not contain yeast. Or the solutions are truly numerous and varied, from piadinas to breadsticks, from rice cakes to homemade crackers, perhaps with the addition of psillio to thicken the mixture and help the intestines.

Be careful with drinks too: yeasts are not only used in bread making but also in the fermentation of wine and beer, which could therefore cause some discomfort to those suffering from this intolerance.

Finally, be careful not to overdo it with sweets and sugary drinks, anything that contains a lot of sugar or a lot of carbon dioxide - such as carbonated drinks - can cause problems similar to yeast. The same thing goes for the artificial sweeteners in many industrial foods branded as "light" but often unhealthy...

Benefits and contraindications of the yeast-free diet

A diet of this type should not be improvised but must be set up and followed by a specialist. The benefits will certainly be the disappearance of annoying symptoms and better digestion.

A disadvantage on a nutritional level could be the lack of some important micronutrients, such as group B vitamins, of which yeast is rich, so much so that it is often used as a supplement itself. Obviously, however, a good nutritionist/dietitian will be able to tell you how to integrate these substances even while following your new diet.

The cons are also at a psychological and social level, namely the fact of having to "give up" some icons of our cuisine, typically consumed in company, such as pizza. Don't despair though, today there are many restaurants that are attentive to these issues - as well as gluten-free diets or vegan lifestyles – which allow you to go out with friends and still enjoy excellent dishes.

For further information:

• https://www.health.harvard.edu/a_to_z/candidiasis-a-to-z
• https://www.metadieta.it/blog/dieta-senza-lievito-come-compensare-gli-alimenti/