Isn’t it mind-blowing how our gut microbiome—yep, the trillions of microbes in our gut—can impact our overall health? With new insights popping up, researchers are shining the spotlight on diets that can help improve our gut health and ease symptoms of digestive disorders like inflammatory bowel disease (IBD). One diet that’s bouncing back on the health radar is the Specific Carbohydrate Diet (SCD).
Despite being an oldie (but a goodie), the SCD is making waves again, thanks to its promising benefits for digestive health. So, I thought, why not unravel the mysteries of the Specific Carbohydrate Diet together? In this handy guide, we’ll chat about what SCD is, who might want to give it a go, and its potential pros and cons. Buckle up, it’s time for a deep dive into the world of SCD!
What is the Specific Carbohydrate Diet?
Alright, first things first: what is the Specific Carbohydrate Diet? The SCD is a grain-free, low-sugar, low-lactose diet initially developed by Dr. Sidney Haas in the 1920s as a treatment for celiac disease.[1] Its efficacy for managing IBD was popularized by Elaine Gottschall in her 1987 book “Breaking the Vicious Cycle,” following her daughter’s positive experience with the diet.[2] While there are numerous anecdotal success stories, scientific research into the SCD as a treatment for IBD is still in the early stages, with preliminary results indicating potential benefits for patients.[2]
Simply put, SCD is all about choosing carbs with specific molecular structures—more on that in a bit! The main idea is to enjoy natural, unprocessed foods, leaving complex carbs and refined sugars on the shelf.
Originally intended for people with celiac disease, SCD is now seen as a handy dietary tool for various gut-related troubles like Crohn’s disease, Ulcerative Colitis, Cystic fibrosis, Diverticulitis, and the ever-common Irritable Bowel Syndrome (IBS).[1] Plus, some studies suggest it could even help those with Autism Spectrum Disorder (ASD), thanks to the strong connection between our gut and brain health.[1]
The principle is that complex carbohydrates can encourage harmful bacterial growth in the small intestine, particularly for those with Inflammatory Bowel Disease (IBD).[3] This can lead to inflammation and nutrient absorption issues. SCD aims to curb this issue by cutting out all carbohydrates with two or more linked sugar molecules, including di-, oligo-, and polysaccharides.[3] Instead, it permits carbohydrates with single sugar molecules (monosaccharides), which are easier for the digestive tract to absorb.[3]
The Specific Carbohydrate Diet Food List
As hinted by its name, the Specific Carbohydrate Diet (SCD) is all about limiting certain carbs, and the reason lies in their molecular composition. The SCD labels any food or food additive carrying two or more chemically bonded sugar molecules as “illegal”. To get scientific about it, if a food contains disaccharides, oligosaccharides, or polysaccharides, it’s going to make the SCD’s “do-not-eat” list. Here are the main groups of foods to avoid while following the SCD:[2]
- Sugar, molasses, maple syrup, sucrose, processed fructose including high-fructose corn syrup or any processed sugar
- All grain including corn, wheat, wheat germ, barley, oats, rice and others. This includes bread, pasta and baked goods made with grain-based flour
- Canned vegetables with added ingredients
- Some legumes
- Seaweed and seaweed byproducts.
- Starchy tubers such as potatoes, sweet potatoes, and turnips
- Canned and most processed meats
- Canola oil and commercial mayonnaise (because of the additives)
- All milk and milk products high in lactose such as mild cheddar, commercial yogurt, cream and sour cream, and ice cream.
- Candy, chocolate and products that contain FOS (fructooligosaccharides)
On the other hand, the foods approved by the SCD are collectively referred to as “legal.” Most of the foods on this list are unprocessed, whole foods that don’t offer many complex carbs. The main sources of approved or “legal” carbs in the SCD come from the monosaccharides glucose, fructose and galactose. These approved foods include:[2]
- Meats without additives, poultry, fish shellfish and eggs
- Certain legumes, including dried navy beans, lentils, peas, split peas, unroasted cashews and peanuts in a shell, all-natural peanut butter and lima beans
- Dairy limited to cheeses such as cheddar, Colby, Swiss, dry curd cottage cheese; and homemade yogurt fermented for at least 24 hours
- Most fresh, frozen, raw or cooked vegetables and string beans
- Fresh, raw or cooked, frozen or dried fruits with no added sugar
- Most nuts and nut flours
- Most oils, teas, coffee, mustard, cider or white vinegar and juices with no additives or sugars
- Honey as a sweetener
The Pros and Cons
Like any dietary approach, the SCD has its strengths and weaknesses:[1]
Pros:
- Improvement in symptoms of various gastrointestinal disorders. One study of 200 people with Crohn’s disease found that close to half of those who followed the diet saw an improvement in symptoms.[4] They experienced less pain, fatigue and sleep problems.
- Decrease in inflammation
- Changed/improved microbiome
- Possibly reduce need for medication
- Promotes Whole Foods: The diet encourages the consumption of unprocessed foods, which inherently boosts nutrient intake and can support overall health.
Cons:
- Restrictive Nature. The SCD can be challenging to follow due to its restrictive nature and might lead to deficiencies in certain nutrients if not well planned. The SCD eliminates large groups of nutrient-dense foods that are beneficial for most people, including whole grains, some legumes and most dairy. Therefore, eliminating these foods without replacing their key nutrients could result in poor diet quality and subsequent nutritional deficiencies.
- Limited Research: Although promising, more comprehensive research is needed to fully establish the effectiveness and safety of the SCD.[3] That said, a well-planned elimination diet may be worthwhile, especially if you want to avoid the more serious risks associated with certain long-term medications and surgeries.
- Potential impact on growth in children
Stages of the Specific Carbohydrate Diet
If you think the Specific Carbohydrate Diet could be beneficial for you, it’s important to know the stages of the Specific Carbohydrate Diet. Remember, it’s not a race! You may stay in each stage for a few days or a few weeks—it all depends on how your body responds. Here are the different stages:[1]
Introduction (to be followed for no more than 2-5 days):
- Homemade bone broth
- Eggs
- 100% apple cider
- Gelatin (unflavored)
- Meats – roasted, boiled or broiled
- Carrots – peeled and cooked for 4 hours
Stage 1:
- All items from intro diet
- Veggies – peeled, seeded and well cooked
- Fruits – ripe banana, applesauce, peeled/seeded and well cooked pear sauce
- Meat
- Alternative milks – homemade coconut, almond or pecan milk and SCD yogurt
Stage 2:
- Veggies – peeled, seeded and well cooked
- Fruits – peeled, seeded and cooked Apricot, Avocado, Peach, Pineapple, Plum
- Meat
- Nut butter
- Alternative milk and SCD yogurt
Stage 3:
- Veggies – peeled, seeded and well cooked
- Fruits – peeled, seeded and cooked
- Dried fruit and raisins with no added
- sugars
- Meat – crisp fried pork or SCD legal bacon
- Nut butter
- Alternative milk and SCD yogurt
Stage 4:
- Veggies – introduction of raw veggies
- Fruits – peeled and seeded but may be raw
- Nut and seed flours, small pieces of nuts and shredded coconut
- Legumes – split peas and lentils, navy and lima beans soaked and well cooked
Stage 5: Maintenance
- Veggies – all, raw and cooked
- Fruit – all, raw and cooked
- Meat – all
- Nuts and nut butters
- Beans and legumes – all dried, no canned beans, no garbanzo or kidney beans
Bottom Line
The Specific Carbohydrate Diet is a promising approach for those struggling with certain digestive disorders. However, it’s important to remember that each person’s needs are unique, and what works for one individual might not work for another. Therefore, it’s recommended to seek professional guidance from a Registered Dietitian before making significant dietary changes.
If you suspect you have a gut health issue but aren’t sure if the SCD is right for you, consider comprehensive gut health testing to help guide your dietary choices. This can provide a clearer picture of your gut microbiome and help identify potential triggers for your symptoms. That’s why in my practice I use The Mediator Release Test (MRT). The MRT is an endpoint test that provides the most comprehensive information on the market for reactive and non-reactive foods and chemicals. Currently, MRT tests 170 different foods and chemicals!
Similar in premise to the SCD, the Low FODMAP diet is another dietary strategy that aims to improve gut health. While the SCD focuses on the molecular structure of carbohydrates, the FODMAP diet focuses on reducing short-chain carbohydrates that are hard to digest and can lead to gastrointestinal distress. Both diets aim to create a more balanced gut environment and reduce symptoms of gastrointestinal disorders.
Ultimately, a healthy diet is one that is sustainable, enjoyable, and meets your individual nutritional needs. Whether that’s the Specific Carbohydrate Diet, the low FODMAP diet, or a different approach entirely, the most important thing is that you’re taking steps towards better health!
References:
- Rd, L. B. The benefits and effects of the specific carbohydrate diet. Crohnscolitisfoundation.org. Retrieved July 22, 2023.
- The specific carbohydrate diet. Stanford.edu. Retrieved July 22, 2023.
- Hill, A., RD, & LD. (2018, November 12). SCD: Can the specific carbohydrate diet improve your digestion? Healthline.
- Specific carbohydrate diet (SCD). Cleveland Clinic. Retrieved July 22, 2023.
