Elimination Diet vs Specific Carbohydrate (SCD) Diet
If you're having trouble with digestive issues, you may have come across the idea of trying a diet that restricts certain foods. Two popular diets for digestive health are the Elimination Diet and the Specific Carbohydrate Diet (SCD). Both approaches have their benefits and drawbacks, so it's important to understand them fully before deciding which one to try.
What is an Elimination Diet?
The Elimination Diet is a short-term diet that involves removing specific foods from your diet and then slowly reintroducing them to determine which ones are causing your symptoms. The foods typically removed during an Elimination Diet are those that are commonly associated with food allergies or intolerances, such as dairy, gluten, soy, eggs, and peanuts. This approach can be helpful for identifying underlying food sensitivities that can cause bloating, gas, constipation, or diarrhea.
It is important to note that an Elimination Diet should only be done under the guidance of a healthcare professional, as it can be difficult to ensure that you are still getting all the necessary nutrients while eliminating certain foods. Additionally, it is important to keep a food diary during the process to track any symptoms or changes in how you feel. Once the elimination phase is complete, foods are slowly reintroduced one at a time, with several days in between each reintroduction to allow for any potential reactions to occur. This process can take several weeks or even months, but can ultimately lead to a better understanding of your body's unique dietary needs.
What is the Specific Carbohydrate Diet (SCD)?
The Specific Carbohydrate Diet (SCD) is a long-term diet that restricts all complex carbohydrates (including grains, starchy vegetables, and refined sugar) and encourages a diet high in protein, healthy fats, and non-starchy vegetables. This approach is designed to heal the digestive system by starving off harmful bacteria and yeast that can thrive on undigested carbohydrates and sugars. SCD has been found to be effective in treating inflammatory bowel disease, celiac disease, and other digestive disorders.
SCD was first introduced by Dr. Sidney V. Haas in the 1920s as a treatment for celiac disease. Since then, it has gained popularity as a natural and effective way to manage various digestive disorders without the use of medication.
While SCD can be challenging to follow, many people have reported significant improvements in their symptoms and overall health. It is important to work with a healthcare professional or registered dietitian to ensure that you are meeting your nutritional needs while following the SCD.
Similarities between Elimination and SCD diets
While the Elimination Diet and SCD differ in their approach, they both aim to improve digestive health by removing triggers that may be causing issues. Both diets have been found to help reduce symptoms such as bloating, gas, and abdominal pain, as well as improve overall bowel function. Both diets require discipline and a commitment to food preparation and planning.
Another similarity between the Elimination and SCD diets is that they both prioritize whole, nutrient-dense foods. Both diets encourage the consumption of fresh fruits and vegetables, lean proteins, and healthy fats. Additionally, both diets limit or eliminate processed foods, refined sugars, and artificial additives, which can contribute to inflammation and digestive issues.
Furthermore, both diets may require additional support from healthcare professionals. While the Elimination Diet may be self-guided, individuals may benefit from working with a registered dietitian to ensure they are meeting their nutrient needs. Similarly, the SCD diet may require guidance from a healthcare provider, as it involves a strict elimination of certain carbohydrates and may not be appropriate for everyone.
Differences between Elimination and SCD diets
Elimination Diet is considered a short-term diagnostic tool, while the SCD is a long-term healing protocol. The Elimination Diet seeks to identify allergens and intolerances, while the SCD aims to starve off harmful bacteria in the gut. The Elimination Diet is less restrictive than the SCD, since it only requires the elimination of specific foods, while the SCD requires the complete avoidance of complex carbohydrates.
Another key difference between the Elimination and SCD diets is their approach to food reintroduction. After the Elimination Diet, foods are gradually reintroduced to determine which ones were causing symptoms. In contrast, the SCD requires a strict adherence to the protocol for an extended period of time before any reintroduction of foods is considered. This is because the SCD aims to heal the gut lining and restore balance to the microbiome, which can take several months or even years.
Benefits of an Elimination Diet
An Elimination Diet can be helpful for individuals experiencing digestive issues and suspect a food intolerance or allergy. It can also help identify other potential triggers, such as stress and environmental factors. The Elimination Diet is relatively easy to implement and can provide relief for those suffering from food sensitivities.
In addition to identifying food intolerances and allergies, an Elimination Diet can also help improve overall gut health. By removing potentially problematic foods, the gut has a chance to heal and repair any damage that may have been caused by inflammation or irritation. This can lead to improved digestion, better nutrient absorption, and a stronger immune system.
Benefits of a Specific Carbohydrate Diet (SCD)
The SCD has been recognized for its effective treatment of inflammatory bowel disease, celiac disease, and other digestive disorders. It can also help reduce symptoms like bloating, gas, and abdominal pain often apparent in irritable bowel syndrome. Furthermore, SCD can have a positive impact on overall health, since it promotes a wide range of nutrient-dense foods like vegetables, fruit, meat, fish, and healthy fats.
Another benefit of the SCD is that it can help regulate blood sugar levels. By eliminating complex carbohydrates and sugars, the diet can prevent spikes in blood sugar and reduce the risk of developing type 2 diabetes. Additionally, the SCD has been shown to improve mental health by reducing inflammation in the gut, which can have a positive impact on mood and cognitive function.
It is important to note that the SCD 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. However, for those who can follow the SCD, it can provide numerous health benefits and improve overall quality of life.
Risks associated with Elimination and SCD diets
Both Elimination and SCD can be challenging to follow and may lead to unintended nutritional deficiencies if not managed appropriately. Eliminating specific food groups can impact macronutrient intake, while the SCD's limited food selection may lead to monotony. There is also a risk of relapsing when reintroducing eliminated food after the Elimination Diet, and individuals with irritable bowel syndrome and certain medical conditions may not tolerate the SCD as well.
It is important to note that both Elimination and SCD diets require careful planning and monitoring to ensure adequate nutrient intake. Eliminating entire food groups can lead to deficiencies in essential vitamins and minerals, such as calcium, vitamin D, and iron. Additionally, the SCD's emphasis on meat and poultry may increase saturated fat intake, which can increase the risk of heart disease. It is recommended to work with a registered dietitian to develop a well-balanced meal plan that meets individual needs and preferences while following these diets.
Who should consider an Elimination Diet?
Individuals suffering from digestive discomfort, skin issues, or autoimmune conditions may benefit from an Elimination Diet. It may also be helpful for those who suspect they have food sensitivities or allergies.
Who should consider a Specific Carbohydrate Diet (SCD)?
SCD is designed for individuals with digestive diseases like ulcerative colitis, Crohn's disease, celiac disease, and other chronic digestive issues that are not improving from conventional treatment. It may also be helpful for those who are experiencing significant digestive problems, such as bloating, gas, and abdominal pain.
Foods to avoid during an Elimination Diet
Foods commonly eliminated during an Elimination Diet include dairy, gluten, soy, corn, eggs, peanuts, and nightshade vegetables (like eggplants, tomatoes, and potatoes). Processed foods, refined sugars, and alcohol should also be eliminated.
Foods to avoid during a Specific Carbohydrate Diet (SCD)
All complex carbohydrates, including grains, starchy vegetables, and refined sugars, should be avoided during SCD. Certain legumes, such as chickpeas, lentils, and beans, are allowed after a specific preparation process.
Foods to include in an Elimination Diet
High-quality protein such as grass-fed beef, wild-caught fish, or organic poultry, as well as non-starchy vegetables and low-glycemic fruits like berries are encouraged during an Elimination Diet. Healthy fats like olive oil, avocado oil, and coconut oil are also allowed.
Foods to include in a Specific Carbohydrate Diet (SCD)
SCD emphasizes nutrient-dense whole foods like vegetables, fruits, nuts, seeds, and animal proteins like poultry, beef, and pork. Healthy fats, like coconut oil, avocado oil, and olive oil are also encouraged.
Tips for following an Elimination or SCD diet successfully
Making a meal plan in advance can ensure you adhere to the diet successfully. Sticking to a consistent schedule and stocking your kitchen with healthy alternatives is also a good idea. Seeking support from a nutritionist/lifestyle coach/mentor can be beneficial in maintaining diet adherence and offering helpful suggestions for adding nutritional variety.
Success stories of people who have tried either diet
Many individuals have reported success stories after following the Elimination and SCD Diets. These stories include improved digestive symptoms, better mood, and heightened energy, to name a few. It's important to read personal experiences and viewpoints carefully, though, since each person's experience can be different and may not be applicable to all individuals.
How long should you follow either diet for maximum benefits?
The Elimination Diet usually lasts around four to six weeks, but the reintroduction process can take several additional weeks. SCD should be followed for at least one year to obtain maximum benefit. However, some individuals may require lifelong adherence to the SCD, depending on their specific condition.
Expert opinions on the effectiveness of both diets
Several studies have suggested the effectiveness of both Elimination and SCD in resolving various digestive issues. However, more controlled studies are needed to determine their effectiveness in specific conditions, and individuals should, therefore, seek professional medical advice before implementing either protocol.
Limitations and drawbacks of both diets
These diets can be tough to follow in social settings and may require significant planning and preparation. They also carry the risk of unintended nutritional deficiencies if not carefully managed. Furthermore, each person's experience may differ and adjustments may need to be made to fully accommodate their need best.
Conclusion: Which diet is right for you?
The answer to this question is highly dependent on the individual's specific situation. The Elimination Diet can be helpful for identifying food triggers that cause symptoms and can guide lifestyle changes, while the SCD is a more long-term approach designed for digestive healing. Seek guidance from a professional health practitioner who can provide guidance on which diet is best for your unique case.
