Gluten-Free Diet vs Specific Carbohydrate (SCD) Diet

If you're looking to improve your health and reduce digestive issues, you may have come across two popular diets that claim to do just that – the Gluten-Free Diet and the Specific Carbohydrate Diet (SCD). Both diets involve eliminating certain types of foods from your diet in an effort to improve your intestinal health. But what's the difference between the two, and which one is better suited for you? In this article, we'll explore the ins and outs of both diets, the science behind them, and their possible side effects.

What is Gluten-Free Diet?

The Gluten-Free Diet is a dietary plan that eliminates gluten-containing foods. Gluten is a protein found in wheat, barley, and rye. People with celiac disease, non-celiac gluten sensitivity, and wheat allergy are recommended to follow a gluten-free diet. The gluten-free diet is also popular among people who believe it can help them to lose weight.

It is important to note that following a gluten-free diet can be challenging, as gluten is found in many common foods such as bread, pasta, and baked goods. It is important for individuals following a gluten-free diet to read food labels carefully and to be aware of hidden sources of gluten. Additionally, it is recommended that individuals consult with a registered dietitian to ensure that they are meeting their nutritional needs while following a gluten-free diet.

What is Specific Carbohydrate (SCD) Diet?

The Specific Carbohydrate Diet (SCD) is a dietary plan that eliminates specific types of carbohydrates; this includes processed foods, grains, and most dairy products, except for hard cheese and lactose-free products. Developed by Dr. Sidney Haas in the early 20th century, the SCD diet was initially used to manage digestive disorders such as Crohn's disease, ulcerative colitis, and celiac disease. The SCD diet is also popular amongst people concerned about intestinal health.

Recent studies have shown that the SCD diet may also have potential benefits for individuals with autism spectrum disorder (ASD). Some parents of children with ASD have reported improvements in their child's behavior and gastrointestinal symptoms after following the SCD diet. However, more research is needed to fully understand the potential benefits of the SCD diet for individuals with ASD.

The Science behind Gluten-Free Diet

Gluten, a protein found in wheat, barley, and rye, triggers inflammation of the small intestine's lining in people with celiac disease, a chronic autoimmune disorder. When gluten is removed from the diet, the inflammation starts to decrease, and the intestinal lining can heal. Non-celiac gluten sensitivity (NCGS), a condition that affects people who experience similar symptoms to celiac disease but with no visible intestinal damage, is a complicated issue given the limited scientific understanding of the disease. Some studies suggest that NCGS symptoms may be caused by other components in wheat beyond gluten.

Recent research has also shown that a gluten-free diet may not be beneficial for everyone. In fact, eliminating gluten from the diet without a medical reason may lead to nutrient deficiencies, as gluten-free products are often lower in fiber, vitamins, and minerals. Additionally, some gluten-free products may contain higher levels of sugar and fat to improve taste and texture, which can lead to weight gain and other health issues. Therefore, it is important to consult a healthcare professional before starting a gluten-free diet.

The Science behind SCD Diet

The Specific Carbohydrate Diet (SCD) is based on the idea that there are specific carbohydrates that are difficult to digest, and that only certain types of carbohydrates should be eaten. The diet eliminates complex carbohydrates that take longer to break down into simple sugars the body needs. These complex carbohydrates can sit in the digestive system and ferment. This phenomenon can lead to the overgrowth of harmful bacteria and create an imbalance between beneficial and harmful bacteria in the gut. The SCD diet aims to control this imbalance and promote healthy bacteria growth in the gut.

Research has shown that the SCD diet can be effective in managing symptoms of digestive disorders such as Crohn's disease, ulcerative colitis, and irritable bowel syndrome (IBS). The diet has been found to reduce inflammation in the gut and improve overall gut health. In addition, the SCD diet has been shown to improve nutrient absorption and promote weight loss in some individuals.

It is important to note that the SCD diet is not a one-size-fits-all solution and may not be suitable for everyone. It is recommended to consult with a healthcare professional before starting the diet, especially if you have a pre-existing medical condition or are taking medication. Additionally, the SCD diet can be challenging to follow as it requires strict adherence to the allowed foods and can limit food choices. However, with proper guidance and support, many individuals have found success with the SCD diet in improving their digestive health.

Which Foods are Allowed in Gluten-Free Diet?

The Gluten-Free Diet eliminates all foods and ingredients that contain gluten. The main sources of gluten are wheat, barley, and rye. The gluten-free diet allows fruits, vegetables, beans, legumes, nuts, seeds, dairy products, and gluten-free grains, such as rice, corn, and quinoa. Gluten-free bread, pasta, and baked goods made from gluten-free flours are also allowed.

It is important to note that some processed foods, such as sauces, dressings, and soups, may contain hidden sources of gluten. Therefore, it is essential to read the labels carefully and choose products that are labeled as gluten-free. Additionally, some people with gluten intolerance or celiac disease may also need to avoid oats, as they can be contaminated with gluten during processing.

While following a gluten-free diet can be challenging, there are many delicious and nutritious options available. Experimenting with new recipes and ingredients can help make the transition to a gluten-free lifestyle easier and more enjoyable. It is also important to consult with a healthcare professional or registered dietitian to ensure that you are meeting your nutritional needs while following a gluten-free diet.

Which Foods are Allowed in SCD Diet?

The Specific Carbohydrate Diet eliminates complex carbohydrates that are difficult to digest and ferment in the gut. The SCD diet allows meat, poultry, fish, vegetables, fruits, nuts, seeds, and homemade yogurt. Hard cheeses and lactose-free dairy products are also allowed. Foods that are not allowed include grains, beans, legumes, processed foods, and sugar.

Pros and Cons of Gluten-Free Diet

The Gluten-Free Diet is effective in managing celiac disease and gluten sensitivity and may lead to better digestion and fewer digestive symptoms in some individuals. The gluten-free diet can be challenging to follow, as gluten is present in many foods and products like sauces, dressings, candy, and processed foods. Gluten-free products may be more expensive than their gluten-containing counterparts. It is also worth noting that many gluten-free products are lacking in essential nutrients such as fiber, iron and vitamin D.

Pros and Cons of SCD Diet

The Specific Carbohydrate Diet aims to eliminate complex carbohydrates that can cause digestive issues and allow healthy bacteria to grow. It may promote better digestion, reduce inflammation, and improve nutrient absorption. However, the SCD diet is highly restrictive and can be challenging to follow. It may be difficult to get enough carbohydrates and meet your daily calorie needs.

Who Should Follow a Gluten-Free Diet?

People who have celiac disease or non-celiac gluten sensitivity should follow a gluten-free diet. Those with a wheat allergy may also benefit from following a gluten-free diet. It is essential to consult a healthcare professional before starting this diet to ensure the nutritional adequacy of the diet.

Who Should Follow an SCD Diet?

The SCD diet was developed for people with Crohn's disease, ulcerative colitis, celiac disease, and other digestive disorders. It may also help people who have discomfort with no visible digestive conditions. It is essential to consult a healthcare professional before starting this diet.

How to Start a Gluten-Free Diet

Start by avoiding all gluten-containing foods such as wheat, barley, and rye. It is also essential to read food labels carefully and check for gluten-containing ingredients. Gluten-free products are readily available in most grocery stores and specialty food stores. It is essential to ensure that the diet is balanced and includes nutrient-dense foods such as fruits, vegetables, and whole grains.

How to Start an SCD Diet

Starting the SCD diet requires eliminating complex carbohydrates, grains, and processed foods. The SCD diet allows for meat, poultry, fish, vegetables, fruits, nuts, and seeds. Avoid dairy products that contain lactose. Homemade yogurt made with specific bacteria is allowed. It is essential to consult a healthcare professional before starting this diet and ensure that the diet is balanced and includes nutrient-dense foods.

Tips for Maintaining a Gluten-Free Lifestyle

Follow these tips to maintain a gluten-free lifestyle. Learn about gluten-containing foods and avoid them. Read food labels for hidden gluten and cross-contamination. Choose gluten-free alternatives of your favorite foods. Eat a balanced diet that is rich in a variety of nutrients and foods. Stay vigilant when dining away from home and plan ahead to avoid cross-contamination.

Tips for Maintaining an SCD Lifestyle

Follow these tips to maintain an SCD lifestyle. Learn about the recommended foods and avoid prohibited foods. Make your yogurt with specific bacteria at home. Cook meals and snacks from scratch with fresh ingredients. Plan ahead to ensure that break-time and snacks meet the dietary recommendations. Consult with a healthcare professional and a registered dietitian before beginning this diet or making dietary changes.

Possible Side Effects of Gluten-Free and SCD Diets

Some possible side effects of gluten-free and SCD diets include nutrient deficiencies, constipation, and inadequate energy intake. Gluten-free diets tend to be lower in fiber, iron, and B vitamins, and SCD diets may be low in carbohydrates, leading to inadequate fiber and energy. It is important to include nutrient-dense foods, such as fruits, vegetables, and whole grains, in your diet to ensure a balanced intake of nutrients.

Success Stories of People Following Gluten-Free and SCD Diets

Many people with celiac disease, non-celiac gluten sensitivity, Crohn's disease, and ulcerative colitis, report improvement of their symptoms on the Gluten-Free and the SCD diets. However, each person's experience may differ, and it is essential to consult a healthcare professional to ensure that these diets are safe and effective for you.

Conclusion

While limiting certain types of foods may be effective in reducing digestive issues, there are pros and cons to consider when following a gluten-free or an SCD diet. The Gluten-Free diet is recommended for people with celiac disease, non-celiac gluten sensitivity, and wheat allergy. The SCD diet was developed for people with specific digestive issues such as Crohn's disease, ulcerative colitis, and celiac disease, and select individuals who experience digestive problems. It is crucial to consult a healthcare professional before starting either of these diets, to ensure that they are safe, and meet your nutritional needs.