Are you tired of fighting frequent gut issues?

Have you been recently diagnosed with Inflammatory Bowel Disease (IBS)? Relax! You're not alone. IBS is increasingly becoming common. Reportedly, it affects more than 0.3% of people globally and is directly related to your diet and lifestyle.

IBS is a spectrum that covers moderate to severe gut problems. Take Crohn's disease, for instance, which is a specific IBS disorder that affects the gastrointestinal tract. Doctors often prescribe a Specific Carbohydrate Diet (SCD) to offer some relief. Some of you must have come across SCD diet supplements as a social media trend. But this is nothing new. The SCD diet has been around for over a century, but platforms like Instagram and TikTok have brought it back into the spotlight amid a rise in IBS cases.

Here's everything you need to know about the SCD diet. Read on!

What Is the SCD Diet?

An SCD diet has roots in nutritional therapy for pediatric Crohn's disease in 1920. Dr. Sidney Haas was the first one to have recommended the SCD diet for children with Celiac disease. Let's understand what an SCD diet is.

Individuals suffering from Irritable Bowel Syndrome (IBS) often experience significant difficulty digesting complex carbohydrates commonly found in grain-based products such as bread, pasta, and cereals. When these complex carbohydrates remain undigested, they linger in the gastrointestinal (GI) tract, creating an ideal environment for harmful bacteria to thrive. These bacteria ferment the undigested particles, producing byproducts that irritate the gut lining and contribute to inflammation, worsening IBS symptoms. To address this issue, the Specific Carbohydrate Diet (SCD) is frequently recommended. This diet focuses on eliminating foods that are known to trigger inflammation, such as those high in added sugars, heavily processed items, and products laden with preservatives and artificial additives. By avoiding these triggers, the SCD diet aims to restore balance in the gut, reduce bacterial overgrowth, and promote better digestive health for IBS sufferers.

So, what exactly should you eat as a part of the SCD diet? Here are some options.

  • Any fish and meat that is free from additives
  • Tea, coffee, and fruit drinks with no sugar
  • Natural peanut butter
  • Fresh fruits
  • Cooked vegetables
  • Dried fruits
  • Honey
  • Eggs
  • Homemade yogurt
  • Legumes, like lentils and beans
  • Cashew nuts (preferably lightly roasted) and peanuts

If the doctor has already put you on SCD essential probiotics, you must refrain from the following food items.

  • Grains like barley, corn, oats, quinoa, rice, pasta, and bread
  • Chocolate and candies high in sugar content (check the back of the product package for ingredients like fructose corn syrup)
  • Processed or canned vegetables, fish, and meats (these are high in sodium and sugar content)
  • Legumes like chickpeas, bean sprouts, and soybeans that trigger inflammation
  • Dairy products like milk and cheese and store-bought ice cream that contain edible oils
  • Curry recipes that use a lot of onion and garlic
  • Strach items like potatoes, turnips, and sweet potatoes
  • Powdered spices like curry, garlic, and onion

How Long Does the SCD Diet Take to Work?

If you're wondering when you'll start seeing results, patience is key. A study comparing the effects of the SCD diet with the Mediterranean diet found that both showed similar improvements in gut health within 6-12 weeks. Remarkably, 47% of participants on the SCD diet achieved symptomatic remission, compared to 44% on the Mediterranean diet. Clinical remission rates were also comparable, with 49% on the SCD diet and 48% on the Mediterranean diet.

For individuals with moderate IBS, noticeable relief may be achieved within 3-4 months. However, for severe cases, sticking to the diet for at least a year may be necessary to see significant improvement. As always, consistency and adherence to the diet plan are crucial.

Simple and Nutritious SCD Diet Plan For You

To help you get started, here's a simple and nutritious three-day meal plan:

Day 1

  • Breakfast: Scrambled eggs with honey and a side of natural, farm-made cheese.
  • Lunch: A refreshing salad with apples, carrots, beans, and a grilled steak.
  • Dinner: Lean pork cuts served with pineapple or peaches.

Day 2

  • Breakfast: A hearty meal of eggs, bacon, and avocado slices.
  • Lunch: A warm carrot mint bisque or baked chicken.
  • Dinner: Chicken piccata paired with a pumpkin curry.

Day 3

  • Breakfast: Flour-free zucchini banana loaf with a cup of tea.
  • Lunch: A light vegetable frittata.
  • Dinner: Broccoli and chicken casserole, perfect for a satisfying end to the day.

Tips for Success

  1. Plan Ahead: Meal prepping can make it easier to stick to the diet, especially on busy days.
  2. Stay Hydrated: Drink plenty of water to aid digestion and prevent constipation.
  3. Listen to Your Body: Monitor how your body reacts to different foods and adjust accordingly.
  4. Seek Support: Join online forums or local support groups for motivation and recipe ideas.

Does the SCD Diet Have Any Side Effects?

  1. Nutritional Deficiencies: Eliminating food groups like grains and dairy can lead to shortages in calcium, vitamin D, and B vitamins, impacting bone health and overall nutrition.
  2. Digestive Issues: Initial adjustments to the diet may cause constipation or diarrhea due to changes in fiber intake.
  3. Time and Cost: Preparing homemade meals increases grocery expenses and time commitment, with some individuals spending up to 11 hours weekly on meal prep.
  4. Social and Psychological Effects: Strict dietary restrictions can make social events challenging, potentially leading to isolation and stress.
  5. Limited Long-Term Research: Long-term safety and effectiveness remain uncertain due to limited studies.

If you're new to the SCD diet, consulting a nutritionist for a customized plan can help you overcome these challenges. It's also wise to check food labels meticulously to ensure compliance.

The Bottom Line

Inflammatory Bowel Disease (IBS) doesn't have to control your life. By adopting the Specific Carbohydrate Diet (SCD), you can take charge of your gut health and reduce inflammation. Remember, your gut plays a central role in your overall well-being. A happy gut means a healthier you.

The SCD diet might not be a lifelong commitment, but it does require careful planning and dedication. Consult a nutritionist for tailored advice, follow the plan to the letter, and stay optimistic. What you put into your body determines your health, and with a focused approach, you can turn the odds in your favor.

So, start today and give your gut the care it deserves!