Low Histamine Diet vs Specific Carbohydrate (SCD) Diet
If you're dealing with digestive disorders or histamine intolerance, you might be considering a change in your diet in order to improve your symptoms and overall health. Two popular options are the low histamine diet and the Specific Carbohydrate Diet (SCD). In this article, we'll explore the differences, similarities, benefits, and potential risks of both diets, and provide tips for incorporating both for optimal health outcomes.
Understanding Histamine Intolerance and SCD
Histamine intolerance is a condition that occurs when there is an accumulation of histamine in the body due to an inability to break it down properly. This can lead to various symptoms including headaches, digestive issues, skin problems, and respiratory problems. The low histamine diet is designed to minimize the intake of histamine-rich foods and decrease histamine production, which can decrease symptoms. On the other hand, the Specific Carbohydrate Diet (SCD) is designed to eliminate complex carbohydrates and certain types of sugar in order to improve conditions such as irritable bowel syndrome, Crohn's disease, and ulcerative colitis. The rationale behind the SCD is that these carbohydrates are difficult to digest and can lead to an overgrowth of harmful bacteria in the gut.
While the low histamine diet and SCD have different approaches, they can both be beneficial for individuals with gut-related issues. In fact, some people with histamine intolerance may also have underlying gut issues that can be addressed with the SCD. Additionally, some foods that are high in histamine, such as fermented foods, are also restricted on the SCD due to their potential to feed harmful gut bacteria.
It is important to note that both diets require careful planning and monitoring to ensure adequate nutrient intake. Working with a healthcare professional or registered dietitian can be helpful in developing a personalized plan that meets individual needs and goals.
The Science Behind Histamine Reactions in the Body
When we consume histamine-rich foods, such as aged cheeses, fermented foods, and alcohol, our body releases histamine as part of the digestive process. For most people, this histamine is broken down by an enzyme called diamine oxidase (DAO) in the small intestine. However, for those with histamine intolerance, their body either produces too much histamine, has a deficiency in DAO, or both, leading to the buildup of histamine in the body and subsequent symptoms.
Some common symptoms of histamine intolerance include headaches, hives, nasal congestion, and digestive issues. These symptoms can be mistaken for allergies, making it difficult to diagnose histamine intolerance. However, there are tests available to measure DAO levels and histamine levels in the blood to confirm a diagnosis.
Treatment for histamine intolerance involves avoiding histamine-rich foods and taking DAO supplements to help break down histamine in the body. Some people may also benefit from a low-histamine diet, which involves avoiding not only histamine-rich foods but also foods that trigger the release of histamine in the body, such as citrus fruits and nuts.
Common Symptoms of Histamine Intolerance and SCD
The symptoms of histamine intolerance and digestive disorders (which the SCD is designed to improve) can be similar, including abdominal pain, bloating, diarrhea, and nausea. Other common symptoms of histamine intolerance include hives, itching, anxiety, and headaches. While the low histamine diet and SCD are not interchangeable, they can both bring relief to individuals with similar symptoms.
It is important to note that histamine intolerance can also cause symptoms outside of the digestive system, such as fatigue, brain fog, and difficulty concentrating. These symptoms can be particularly frustrating for individuals who have not been able to find relief through traditional medical treatments.
In addition to dietary changes, some individuals with histamine intolerance may benefit from taking supplements such as DAO (diamine oxidase) or vitamin C, which can help break down histamine in the body. It is important to work with a healthcare provider to determine the best course of treatment for your individual needs.
Benefits of Low Histamine Diet for People with Histamine Intolerance
The low histamine diet can bring substantial relief to individuals with histamine intolerance. By avoiding high-histamine foods and beverages, patients can reduce the symptoms and inflammation caused by the accumulation of histamine. Additionally, the low histamine diet can potentially reduce the severity of allergy symptoms and improve the immune system.
Furthermore, studies have shown that a low histamine diet can also improve gut health and reduce digestive issues such as bloating, gas, and diarrhea. This is because histamine can disrupt the gut microbiome and cause inflammation in the digestive tract. By following a low histamine diet, individuals with histamine intolerance can promote a healthier gut and improve their overall digestive health.
Advantages of SCD for People with Digestive Disorders
The SCD can bring significant relief to individuals with digestive disorders. By eliminating complex carbohydrates and certain types of sugar, the diet can reduce inflammation and promote the growth of beneficial bacteria in the gut. This can help to improve conditions such as Irritable Bowel Syndrome, Crohn's Disease, and Ulcerative Colitis.
In addition to its benefits for digestive disorders, the SCD has also been shown to improve symptoms of other conditions such as autism, ADHD, and celiac disease. The diet focuses on whole, nutrient-dense foods and eliminates processed foods, which can lead to overall improved health and well-being. However, it is important to consult with a healthcare professional before starting the SCD, as it may not be appropriate for everyone.
Foods to Avoid on a Low Histamine Diet
If you're following a low histamine diet, you will need to avoid certain foods that are high in histamine. This can include aged cheeses, alcohol, processed meats, citrus, tomatoes, and spinach. Additionally, patients with histamine intolerance may want to avoid foods that induce the production of histamine, such as chocolate and shellfish.
It's important to note that some foods may not be high in histamine themselves, but can trigger the release of histamine in the body. These foods include strawberries, pineapple, bananas, and nuts. It's recommended to keep a food diary and track any symptoms to determine which foods may be triggering a histamine response in your body.
Foods to Include on a Low Histamine Diet
While there are many foods to avoid on a low histamine diet, there are also many foods you can include that are low in histamine and high in beneficial nutrients. These foods can include fresh fruits and vegetables, fresh meat, fish, and poultry, white rice, and gluten-free grains.
It is important to note that some fermented foods, such as yogurt and kefir, may also be included in a low histamine diet as they contain beneficial probiotics. Additionally, certain herbs and spices, such as ginger and turmeric, have anti-inflammatory properties and can be used to flavor meals without adding histamine to the diet. It is recommended to work with a healthcare professional or registered dietitian to create a personalized low histamine diet plan.
Foods to Eat on SCD
The SCD eliminates various complex carbohydrates, such as grains, processed foods, and sweeteners, but includes other permissible foods such as fresh fruits and vegetables, eggs, and specific dairy products.
One of the key components of the SCD is the inclusion of homemade bone broth. This nutrient-dense broth is made by simmering bones, vegetables, and herbs for several hours, resulting in a rich and flavorful liquid that is packed with vitamins and minerals. Bone broth is believed to help heal the gut lining and reduce inflammation, making it an essential part of the SCD.
Another important food group on the SCD is fermented foods. These include sauerkraut, kimchi, kefir, and yogurt made from specific strains of bacteria. Fermented foods are rich in probiotics, which help to promote a healthy balance of gut bacteria and support overall digestive health. They are also a great source of vitamins and minerals, making them an important addition to the SCD.
Foods to Eliminate on SCD
The SCD is a restrictive diet that eliminates specific types of sugar including lactose, fructose, sucrose, and starches like potatoes and corn. Additionally, grains containing gluten and most processed foods are also not permissible on the SCD.
How Low Histamine Diet and SCD Affect Gut Microbiome
The gut microbiome plays a significant role in human health, and both the low histamine diet and SCD can promote a healthier gut microbiome. The SCD aims to reduce the growth of harmful bacteria and promote the growth of beneficial bacteria. Meanwhile, the low histamine diet also promotes a healthier gut microbiome by reducing inflammation and therefore promoting a balanced gut flora.
Differences Between Low Histamine Diet and SCD
While both diets promote gut health and aim to reduce inflammation, there are some key differences between the two. The low histamine diet is focused on reducing histamine production and consumption, while the SCD eliminates complex carbohydrates and certain types of sugar. Additionally, the low histamine diet can potentially help with the management of allergy symptoms, while SCD is specifically designed to enhance gut health and alleviate symptoms of digestive disorders.
Similarities Between Low Histamine Diet and SCD
Both the low histamine diet and SCD emphasize clean eating and avoiding processed foods. Furthermore, both diets can potentially help individuals with digestive disorders, as a low histamine diet can help with reducing inflammation and promote healthy gut flora.
Personal Experiences of People Following Low Histamine Diet or SCD
Many individuals have experienced positive outcomes by following a low histamine diet or SCD. Some report complete symptom relief from histamine intolerance symptoms; others see improvements in digestive health and well-being. However, as with any medical treatment or diet, personal experiences can vary, with some people seeing limited or no improvements.
Tips for Starting a Low Histamine Diet or SCD Protocol
It's essential to consult with a qualified medical professional before beginning any new dietary protocol and create a plan that is specific and tailored to your individual needs. Additionally, consider keeping a food diary to track reactions to new foods, as well as seeking support from others who have successfully implemented these diets.
Potential Risks and Side Effects of Following Low Histamine Diet or SCD
There are potential risks and side effects to any dietary intervention, including the low histamine diet and the SCD. These include disruptions to the gut microbiome, malnutrition, and restricted food options. It's essential to ensure adequate nutrient intake and to supplement accordingly.
How to Incorporate Both Diets for Maximum Health Benefits
While the low histamine diet and SCD are designed to treat different conditions, integrating both approaches can potentially lead to optimal health outcomes. One approach is to start with the low histamine diet and gradually incorporate SCD-appropriate foods. It's also important to work with a qualified healthcare professional to monitor progress and adjust the diet to meet changing health needs.
Conclusion
The low histamine diet and SCD are two dietary protocols that aim to improve various conditions related to digestion and inflammation. While they differ in their approach, both can bring positive health outcomes. It's essential to work with a qualified healthcare provider to develop a personalized plan that meets your individual needs.
