Specific Carbohydrate (SCD) Diet vs Autoimmune Protocol (AIP) Diet

If you're looking to improve your gut health or manage an autoimmune condition, then you'll likely come across two popular diets - the Specific Carbohydrate Diet (SCD) and the Autoimmune Protocol (AIP) Diet. But how do they differ and which one is right for you? Let's take a closer look.

Overview of Specific Carbohydrate Diet (SCD)

The SCD was first introduced in the 1950s by Dr. Sidney Haas as a way to treat digestive issues in people with celiac disease. The SCD is a restrictive diet that eliminates complex carbohydrates, lactose, and sucrose, as well as processed and refined foods. It's based on the idea that many digestive disorders are caused by undigested carbohydrates that feed harmful gut bacteria, leading to inflammation and other gut-related issues.

The SCD has gained popularity in recent years as a potential treatment for other digestive disorders, such as Crohn's disease, ulcerative colitis, and irritable bowel syndrome (IBS). While there is limited scientific evidence to support its effectiveness, many people have reported improvements in their symptoms after following the SCD. However, it's important to note that the SCD is a highly restrictive diet and should only be followed under the guidance of a healthcare professional.

Understanding the Autoimmune Protocol (AIP) Diet

The AIP diet is an extension of the paleo diet that aims to manage autoimmune conditions by eliminating foods that may trigger an immune response. It's a more restrictive form of the paleo diet that eliminates grains, legumes, dairy, nightshade vegetables, and processed foods, among other things. The AIP aims to reduce inflammation and heal the gut by removing foods that cause damage and providing the body with nutrient-dense foods that promote health and healing.

Research has shown that the AIP diet can be effective in managing autoimmune conditions such as rheumatoid arthritis, lupus, and multiple sclerosis. By removing trigger foods and promoting a nutrient-dense diet, the AIP can help reduce symptoms such as joint pain, fatigue, and inflammation.

However, the AIP diet can be challenging to follow, as it requires a significant change in eating habits and may limit food choices. It's important to work with a healthcare professional or registered dietitian to ensure that you're meeting your nutritional needs while following the AIP diet.

Differences between SCD and AIP diets

The main difference between the SCD and AIP diets is their focus. The SCD is primarily focused on improving gut health by eliminating certain carbohydrates and processed foods. The AIP, on the other hand, is focused on reducing inflammation and managing autoimmune conditions by eliminating a wider range of potentially inflammatory foods.

Another difference between the SCD and AIP diets is the length of the elimination phase. The SCD typically recommends a strict elimination phase of 6-8 weeks, while the AIP recommends a longer elimination phase of 30-60 days. This is because the AIP aims to give the body enough time to heal and reduce inflammation before reintroducing potentially problematic foods.

Similarities between SCD and AIP diets

Despite their different approaches, the SCD and AIP diets have many similarities. They both emphasize whole, nutrient-dense foods and eliminate processed and refined foods. They also both eliminate grains, legumes, and dairy. Additionally, both diets require significant commitment and planning, as they involve meal planning and preparation.

Another similarity between the SCD and AIP diets is their focus on reducing inflammation in the body. Both diets aim to reduce inflammation by eliminating foods that are known to cause inflammation, such as processed foods, sugar, and vegetable oils. By reducing inflammation, these diets may help improve symptoms of autoimmune diseases and other chronic health conditions.

Furthermore, both diets encourage the consumption of healthy fats, such as those found in avocados, nuts, and fatty fish. These fats are important for overall health and can help reduce inflammation in the body. Both diets also emphasize the importance of staying hydrated and drinking plenty of water throughout the day.

Scientific evidence supporting SCD diet for gut health

While there is limited scientific evidence for the SCD specifically, many of the principles of the diet are supported by research. A diet high in processed foods and refined carbohydrates has been linked to many gut health issues, including inflammatory bowel disease (IBD) and irritable bowel syndrome (IBS). Eliminating these foods and focusing on nutrient-dense whole foods can improve gut health and reduce inflammation.

Additionally, studies have shown that the SCD diet can be effective in managing symptoms of Crohn's disease and ulcerative colitis, two types of IBD. The diet's emphasis on eliminating complex carbohydrates and increasing intake of healthy fats and proteins can help reduce inflammation in the gut and improve overall digestive function. While more research is needed to fully understand the benefits of the SCD diet, these initial findings are promising for those looking to improve their gut health.

Scientific evidence supporting AIP diet for autoimmune conditions

There is some scientific evidence to support the effectiveness of the AIP diet for managing autoimmune conditions. A 2019 study found that a paleo-style diet (similar to the AIP) improved disease activity and symptoms in patients with ulcerative colitis, an autoimmune condition that affects the colon. Although more research is needed, the AIP diet may be a promising intervention for managing autoimmune conditions.

Another study conducted in 2017 found that the AIP diet was effective in reducing symptoms of rheumatoid arthritis, another autoimmune condition. The study showed that patients who followed the AIP diet experienced significant improvements in joint pain, stiffness, and swelling.

Furthermore, the AIP diet has been found to be effective in reducing inflammation in the body, which is a common factor in many autoimmune conditions. By eliminating foods that are known to cause inflammation, such as processed foods, sugar, and dairy, the AIP diet can help to reduce inflammation and improve overall health.

Foods allowed on SCD diet

The SCD allows for nutrient-dense, whole foods that are rich in nutrients, such as fruits, vegetables, nuts, and meats. It also allows certain dairy products, such as aged cheese, homemade yogurt, and ghee. However, it eliminates grains, legumes, and most processed and refined foods, including baked goods, sodas, and junk food.

In addition to the foods mentioned above, the SCD diet also allows for certain types of honey, such as raw honey, which is known for its antibacterial properties. It also permits certain types of oils, such as olive oil and coconut oil, which are rich in healthy fats and antioxidants.

Furthermore, the SCD diet emphasizes the importance of consuming fermented foods, such as sauerkraut, kimchi, and kefir, which are rich in probiotics that promote gut health. It also encourages the consumption of bone broth, which is rich in collagen and other nutrients that support joint health and digestion.

Foods allowed on AIP diet

The AIP allows for nutrient-dense whole foods that are rich in nutrients, such as fruits, vegetables, nuts, and meats. However, it eliminates grains, legumes, dairy, nightshade vegetables (such as tomatoes and peppers), and processed foods, including baked goods, sodas, and junk food.

Additionally, the AIP diet encourages the consumption of healthy fats, such as avocado, coconut oil, and olive oil. It also allows for certain sweeteners, such as honey and maple syrup, in moderation. It is important to note that the AIP diet is not a one-size-fits-all approach and may need to be modified based on individual needs and health conditions.

Foods to avoid on SCD diet

The SCD eliminates grains, legumes, most dairy, refined sugars, and processed foods. This includes bread, pasta, rice, beans, and other legumes. It also eliminates many processed foods, such as potato chips, sugary drinks, and candy.

In addition to the foods mentioned above, it is important to avoid certain fruits and vegetables on the SCD diet. These include high-sugar fruits like bananas, grapes, and dried fruits, as well as starchy vegetables like potatoes and corn. It is recommended to stick to low-sugar fruits like berries and non-starchy vegetables like leafy greens, carrots, and broccoli.

Foods to avoid on AIP diet

The AIP eliminates grains, legumes, dairy, nightshade vegetables, and processed foods, including baked goods, sodas, and junk food. This also includes eggs, nuts, and seeds.

While on the AIP diet, it is important to avoid certain types of oils such as vegetable oil, canola oil, and soybean oil. These oils are high in omega-6 fatty acids, which can cause inflammation in the body. Instead, it is recommended to use healthy fats such as olive oil, coconut oil, and avocado oil.

In addition to avoiding certain foods, it is also important to focus on consuming nutrient-dense foods. This includes a variety of vegetables, fruits, and high-quality proteins such as grass-fed beef, wild-caught fish, and organic chicken. It is also recommended to incorporate bone broth, fermented foods, and healthy fats into your diet to support gut health and reduce inflammation.

How to transition from a standard diet to SCD or AIP diet

Transitioning from a standard diet to either the SCD or AIP diet can be challenging but is ultimately achievable with proper planning and preparation. It's essential to take stock of your current diet and gradually eliminate trigger foods while incorporating foods that are allowed on the new diet. Meal planning and preparation are also critical to ensure you have nutrient-dense, satisfying meals ready to go.

Benefits of following an SCD or AIP diet for overall health

The SCD and AIP diets are both focused on whole, nutrient-dense foods that provide the body with optimal nutrition. By eliminating processed and refined foods and emphasizing nutrient-dense whole foods, both diets can improve overall gut health, reduce inflammation, and promote healing. Additionally, both diets can support healthy weight loss and improved energy levels.

Risks and potential side effects of following an SCD or AIP diet

The SCD and AIP diets can be restrictive and challenging to follow, requiring significant commitment and planning. Both diets eliminate many foods that are considered healthy, such as whole grains and legumes. Additionally, eliminating entire food groups can lead to nutrient deficiencies if adequate care is not taken to replace them with other nutrient-dense foods.

Success stories of people who have followed the SCD or AIP diets

There are many success stories of people who have followed the SCD or AIP diets and have found improvement in their gut health or autoimmune conditions. These stories are often shared on social media, blogs, and other platforms. While anecdotal evidence is not the same as scientific evidence, these stories can provide valuable insights and inspiration for those considering these diets.

Conclusion

Both the SCD and AIP diets can be effective approaches to improving gut health and managing autoimmune conditions. While they have different focuses and restrictions, they share many similarities and are both based on the idea that nutrient-dense whole foods can have significant health benefits. Whether you choose the SCD or AIP diet depends on your specific health needs and goals, but both diets can provide a roadmap to optimal health and wellness.