The Low Sugar Plant-Based Diet with Ricki Heller

If you have a sweet tooth and want (or need) to reduce the amount of sugar in your diet, it can seem challenging to do this while also adopting a plant-based diet. Ricki Heller is the guru  of allergy-friendly, naturally sweet, and vegan desserts. Today Ricki is my guest on the podcast and we’re talking about a diagnosis she received that was the catalyst for her to adopt a low sugar plant-based diet.

Ricki Heller is on the Namely Marly Podcast talking about a Low Sugar Plant-Based Diet


Sugar is in just about everything we eat. It’s in ketchup, salad dressing, marinara sauce, and many, many more products. You’d have to be living under a rock to not know that finding ways to keep our sugar consumption in check is really important if we want to live long, healthy lives. I heard a great quote recently by Ray Cronise where he said we want to live long and die fast. Something like that. The point being we want to be healthy as long as possible.

Ricki Heller talks to me today about how she was diagnosed with a condition that kind of forced her hand when it came to sugar consumption. She developed symptoms and searched from one doctor to another until she finally received a diagnosis that made sense to her, candida overgrowth. Ricki says the following are the side-effects of candida overgrowth, including tremendous cravings for carbs and foggy brain.

I used to have a great memory for pretty much anything and here I was I wasn’t able to remember what I did that morning. — Ricki Heller

She said that she followed the treatment prescribed by her naturopathic physician and her symptoms improved. She said, “When my candida cleared up it was literally like the fog lifted.”

Ricki explains how a person can find themselves with a candida overgrowth. For example, when the microbiome is upset, and then the person is prescribed antibiotics, it can wipe out a large percentage of the good bacteria in your gut. She continues, “it can take up to six months to repopulate that good bacteria.”

She describes how candida is an “opportunistic organism” and as soon as the good bacteria are diminished, the candida multiplies.

One of the ways to help improve her condition was to remove all processed sugars from her diet. Ricki began creating recipes that used natural foods to replace sugars in some of her favorite foods.

As a result, Ricki and I talk about a low sugar, plant-based diet as a way to create optimal health.

Ricki and I talk about tips for creating a good microbiome! She suggests adding garlic, coconut oil and cabbage in your diet for the anti-fungal properties they provide to help feed the good bacteria in your gut. She also talks about tips to reducing the sugar in your diet. Also she suggests cutting out highly allergenic foods like corn, wheat, and gluten.

Our goal at Namely Marly is to provide you with inspiring resources to take on a vegetarian, vegan, plant-based, and inspired, energetic living. We hope today’s interview with Ricki Heller about eating an anti-candida low sugar diet has been helpful and informative.

Go be your best you!

Featured Content – The Low Sugar Plant-Based Diet

Here are some of the highlights of my discussion with Ricki, where we discuss:

  • Ricki talks about how she started her site focusing on Anti-Candida
  • Ricki talks about the symptoms of candida overgrowth
  • Ricki talks about the conditions that make candida overgrowth possible
  • Ricki talks about the different tests that can be conducted to help diagnose an candida overgrowth
  • Ricki talks about the controversy with candida overgrowth diagnoses
  • We talk about the kinds of food you can eat to help improve your gut
  • Ricki shares how long it takes to recover from a candida overgrowth
  • We talk about sugar and the only sweeteners allowed on a low sugar diet
  • We talk about ways to improve your gut health, including eating garlic
  • We talk about gluten-free diets and how to compensate for vegan baking
  • We talk about low gluten flours such as Casava Flour

This episode includes references to some resources you might find interesting. Here they are:


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That’s it for today’s podcast. As always, thanks so much for joining in the discussion!

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