Specific Carbohydrate (SCD) Diet vs Low Histamine Diet
Are you struggling with digestive issues, skin irritations, or allergies? Have you heard about the Specific Carbohydrate Diet (SCD) and Low Histamine Diet? These are two dietary plans that have been gaining popularity in recent years. They both have their own unique benefits and drawbacks, making it challenging for people to decide which one is best for them. In this article, we will delve deep into the details of SCD and Low Histamine Diets, compare and contrast their features, and help you make an informed choice about which diet can be most helpful for your body.
Understanding the Specific Carbohydrate Diet
The Specific Carbohydrate Diet was developed by Dr. Sidney V. Haas in the 1920s to treat patients with digestive disorders such as Crohn's Disease, Ulcerative Colitis, and Celiac disease. The primary focus of this diet is to remove complex carbohydrates and processed foods, which can be hard to digest and can lead to inflammation in the gut. The diet emphasizes natural, nutrient-dense foods such as lean proteins, fruits, vegetables, and nuts. Grains, refined sugar, and dairy products are restricted.
Research has shown that the Specific Carbohydrate Diet can be effective in reducing symptoms of digestive disorders. A study published in the Journal of Pediatric Gastroenterology and Nutrition found that children with Crohn's Disease who followed the diet experienced significant improvement in their symptoms. Another study published in the World Journal of Gastroenterology showed that the diet can help reduce inflammation in the gut and improve overall gut health.
Understanding the Low Histamine Diet
On the other hand, the Low Histamine Diet is designed to reduce the intake of histamine-rich and histamine-releasing foods. Histamine is a chemical that is produced by the immune system and is responsible for causing symptoms such as rashes, headaches, and stomach pain in some people. People with a histamine intolerance might feel better when they reduce the amount of histamine in their diet. Foods such as fermented products, aged cheeses, tomatoes, and vinegar are eliminated or restricted on this diet.
In addition to avoiding histamine-rich foods, the Low Histamine Diet also recommends avoiding certain food additives and preservatives that can trigger histamine release in the body. These include artificial colors, flavors, and preservatives, as well as high-fructose corn syrup and monosodium glutamate (MSG).
It is important to note that the Low Histamine Diet is not a cure for histamine intolerance or related conditions. It is simply a way to manage symptoms and reduce the amount of histamine in the body. It is always recommended to consult with a healthcare professional before making any significant changes to your diet.
What is the difference between SCD and Low Histamine Diet?
The primary difference between the two diets is their focus. SCD aims to heal the gut by removing harmful carbohydrates and processed foods from the diet. On the other hand, Low Histamine Diet reduces the intake of foods that release histamine, which can cause allergic reactions and inflammation. SCD and Low Histamine might also have different effects on the body. SCD encourages the growth of beneficial gut bacteria, while Low Histamine Diet may help reduce inflammation and allergy symptoms.
It is important to note that SCD is often recommended for individuals with inflammatory bowel disease, while Low Histamine Diet is commonly used to manage histamine intolerance. Additionally, SCD is a more restrictive diet, as it eliminates grains, dairy, and many fruits and vegetables, while Low Histamine Diet focuses on avoiding high histamine foods such as aged cheeses, fermented foods, and certain types of fish. It is important to consult with a healthcare professional or registered dietitian before starting either of these diets to ensure they are appropriate for your individual needs and health goals.
How do SCD and Low Histamine Diet work in the body?
SCD works by promoting the growth of beneficial gut bacteria, reducing inflammation, and supporting the immune system. The diet's emphasis on nutrient-dense foods provides the body with essential vitamins and minerals that are necessary for optimal health. Low Histamine Diet, on the other hand, reduces the overall histamine load in the body, thus reducing inflammation and allergy symptoms.
Foods to eat on the Specific Carbohydrate Diet
People following SCD can enjoy fruits, vegetables, nuts, lean proteins, and healthy fats such as avocados and coconut oil. Some popular foods that are allowed on SCD include homemade chicken soup, grilled fish, almond flour muffins, and avocado salad.
It is important to note that while fruits and vegetables are allowed on SCD, some should be consumed in moderation due to their high sugar content. For example, bananas and grapes should be limited, while berries and citrus fruits are a better choice.
In addition to food choices, SCD also emphasizes the importance of proper food preparation. This includes soaking and sprouting grains, nuts, and seeds to reduce their phytic acid content, which can interfere with nutrient absorption. Fermented foods, such as sauerkraut and kefir, are also encouraged as they contain beneficial probiotics that support gut health.
Foods to avoid on the Specific Carbohydrate Diet
SCD restricts the consumption of grains, which are hard to digest and can cause inflammation in the gut. Foods such as bread, pasta, rice, and cereal are not allowed. Dairy products containing lactose and refined sugar are also off-limits on SCD.
In addition to grains and dairy products, SCD also restricts the consumption of processed foods, which often contain additives and preservatives that can irritate the gut. This includes packaged snacks, canned foods, and frozen meals. It is recommended to stick to whole, fresh foods on the SCD to support gut healing and reduce inflammation.
Foods to eat on the Low Histamine Diet
People following Low Histamine Diet can enjoy low-histamine foods such as fresh fruits, vegetables, and lean proteins. Foods such as quinoa, brown rice, and gluten-free bread are allowed in moderation. Some popular foods that are allowed include grilled chicken breast, roasted vegetables, and fresh fruit salad.
In addition to the above-mentioned foods, people on the Low Histamine Diet can also consume certain types of dairy products such as butter, ghee, and hard cheeses like cheddar and parmesan. These products are low in histamine and can be included in the diet in small amounts.
Another category of foods that can be consumed on the Low Histamine Diet is herbs and spices. Some of the herbs and spices that are low in histamine include basil, oregano, thyme, and turmeric. These can be used to add flavor to meals without triggering histamine intolerance symptoms.
Foods to avoid on the Low Histamine Diet
Foods that are high in histamine or can release histamine in the body are restricted or eliminated on Low Histamine Diet. These include fermented foods such as kimchi, aged cheese, cured meats, and pickles. Certain vegetables such as tomatoes, spinach, and eggplant are also high in histamine and are off-limits on Low Histamine Diet.
The benefits of following a Specific Carbohydrate Diet
SCD can have several benefits, including healing the gut lining, reducing inflammation, improving digestion, and boosting the immune system. The elimination of harmful carbohydrates and processed foods can lead to improved gut health, which can have positive effects on overall health.
The benefits of following a Low Histamine Diet
Reducing the intake of histamine-rich and histamine-releasing foods can lead to a reduction in allergy symptoms, such as rashes, hives, or migraine headaches. The Low Histamine Diet might also help people with autoimmune diseases, such as Eczema or Lupus.
Who can benefit from a Specific Carbohydrate Diet?
SCD can benefit people with digestive disorders such as Crohn's Disease, Ulcerative Colitis, and Celiac disease. It may also benefit people with Autism and ADHD by reducing symptoms such as hyperactivity and cognitive impairment. SCD can also be beneficial for weight loss, improving gut health, and overall well-being.
Who can benefit from a Low Histamine Diet?
The Low Histamine Diet can benefit people with allergies, histamine intolerance, and Mast Cell Activation Syndrome (MCAS). MCAS is a condition where mast cells release histamine and other chemicals, which can cause allergic reactions, skin rashes, and digestive issues.
Possible side effects of following SCD or Low Histamine Diet
As with any dietary change, some side effects can occur when following SCD or Low Histamine Diet. These might include gastrointestinal distress, headache, fatigue, or skin rashes. It is essential to consult with a healthcare provider before starting a new diet, especially if you have medical conditions or are taking any medications.
How do you start with SCD or Low Histamine diet?
Starting SCD or Low Histamine Diet might seem daunting, but it doesn't need to be. Start by researching the diet and its guidelines - there are many blogs, books, and resources available online. It might be helpful to consult with a registered dietitian who specializes in the SCD or Low Histamine Diet. Creating a meal plan and grocery list can be helpful to stay on track and avoid any potential food triggers.
Tips for successfully following SCD or Low Histamine diet
Here are some tips to successfully follow SCD or Low Histamine Diet:
- Plan meals in advance
- Focus on whole, fresh, and minimally processed foods
- Avoid processed, fast foods, and sugary drinks
- Be patient, as it might take time for your body to adjust to the new diet
- Find support from family, friends, or online communities
Common myths about SCD or Low Histamine diet
There are several common misconceptions about SCD and Low Histamine Diet, including that they are too restrictive, difficult to follow, or that they will not provide enough nutrients. However, with proper planning, these diets can be well-balanced and nutrient-dense, and the benefits can be worth the effort.
Expert opinions on SCD vs Low Histamine diet
Experts generally agree that both SCD and Low Histamine Diet can be beneficial for people with specific health conditions, but each diet has its own unique properties and benefits. It is essential to consult with a healthcare professional before embarking on any dietary changes, including SCD and Low Histamine Diet.
Community support for those following SCD or Low Histamine diet
There are several online communities, social media groups, and blogs dedicated to SCD and Low Histamine Diet. These resources offer support, recipes, meal plans, and tips for successfully following the diets. Joining these communities can help you connect with others who are following similar dietary plans and share your journey with others.
Conclusion: Which diet is best for you?
Ultimately, the best diet for you depends on your health goals, medical conditions, and personal preferences. It's important to consult with your healthcare provider and a registered dietitian to determine the most appropriate dietary plan for you. Both SCD and Low Histamine Diet have the potential to improve gut health, reduce inflammation, and promote overall wellness. Regardless of which diet you choose, remember that a well-balanced diet and regular physical activity are essential for optimal health.
