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: 

1. Rd, L. B. The benefits and effects of the specific carbohydrate diet. Crohnscolitisfoundation.org. Retrieved July 22, 2023.
2. The specific carbohydrate diet. Stanford.edu. Retrieved July 22, 2023.
3. Hill, A., RD, & LD. (2018, November 12). SCD: Can the specific carbohydrate diet improve your digestion? Healthline. 
4. Specific carbohydrate diet (SCD). Cleveland Clinic. Retrieved July 22, 2023. 

Histamine intolerance can be a challenging condition, but with the right dietary choices, you can make significant strides in managing its symptoms. As a dedicated gut-health dietitian, I’m here to share a valuable approach: incorporating herbs into your meals. These natural wonders offer promising benefits for histamine intolerance, and in today’s blog post, we’ll explore the latest research on herbs that have shown potential in decreasing its symptoms. Additionally, we’ll share a list of delicious histamine-lowering vegetables that support gut health and provide you with much-needed relief. Let’s get started! 

What is histamine intolerance? 

Histamine is an important neurotransmitter/communicator for your brain and body and is essential to your immune health. It’s a naturally occurring chemical found in various foods and is released by immune cells, particularly mast cells, during an allergic response. When released in the body, histamine can cause various effects, including aiding in digestion, wound healing, relaying messages to the brain, and triggering allergic reactions. However, in some individuals, the body may have difficulty breaking down histamine, leading to an accumulation of this compound and resulting in symptoms associated with histamine intolerance. Histamine intolerance symptoms include Acid reflux/indigestion, dizziness, low blood pressure, diarrhea, abdominal pain, bloating, etc.[1] You can learn more about histamine intolerance, potential causes, and tips in this blog post! 

What are herbs that lower histamine?

For centuries, people around the world have been using herbs and spices to add color, flavor, and preserve their food. But did you know that these wonderful ingredients have more to offer than just taste? They have natural properties that can promote good health and help with various things like reducing inflammation, fighting viruses, killing bacteria, healing wounds, and even potentially preventing cancer.[2] Interestingly, cultures that incorporate a generous amount of fresh herbs into their culinary traditions tend to have longer life expectancies compared to those that don’t embrace these herbal wonders.[3] Here are some incredible herbs known for their potential to lower histamine levels and support overall well-being:[2,3] 

• Cilantro
• Dill
• Chives
• Rosemary
• Oregano
• Basil
• Mint
• Sage
• Spearmint
• Thyme 
• Lemongrass

What does the research have to say?

A current review found many investigations for herbs within the lamiaceae family, including basil and spearmint, as well as cloves, ginger, and turmeric.[2] They have focused on how these herbs and spices can fight bacteria and viruses, reduce inflammation, and act as antioxidants.[2] Using these herbs and spices in addition to other healthy habits might help boost the immune system by reducing inflammation, blood pressure, cholesterol, and damage caused by harmful substances in the body.[2] They may even help relieve pain. It’s important to know that the research suggests that regularly using these herbs and spices can support overall immunity and possibly prevent illness, but it doesn’t prove that they can cure diseases.[2] It’s also important to note that you should avoid or restrict anise, cinnamon, cloves, curry powder, paprika, and nutmeg as these herbs can liberate histamine and cause mast cell reactions.[3] 

Another interesting study explored the effects of 20 different essential oils derived from herbal plants and citrus fruits.[4] The researchers found that among the oils tested, lemongrass oil derived from Cymbopogon citratus (DC.) Stapf showed the most potent anti-allergic and anti-inflammatory effects.[4] The main component of lemongrass oil, called citral, was found to be responsible for these effects.[4] Therefore, it might be a good choice to use lemongrass oil to reap extra anti-allergic and anti-inflammatory benefits! 

What are vegetables that lower histamine? 

In addition to incorporating herbs into your diet, including histamine-lowering vegetables is essential for promoting gut health and managing histamine intolerance. The following are histamine lowering, low oxalate, and low lectin vegetables you can emphasize:[3]

• Arugula
• Bok choy
• Broccoli
• Brussels sprouts
• Cabbage, Green, and Red
• Cauliflower
• Collards
• Kale (flat dinosaur or lacinato kind – curly is high oxalate)
• Napa cabbage / Chinese cabbage
• Watercress

You can also try:[3]

• Onions – any kind
• Leeks
• Chives
• Scallions (green onions – especially use green parts)
• Carrots (1/2 cup carrots, boiled discarding cooking water is medium oxalate; 1/2 cup raw carrots is high oxalate)
• Radishes
• Daikon radishes
• Cilantro
• Asparagus
• Garlic
• Romaine, Red, and green leaf lettuce
• Kohlrabi
• Mesclun
• Endive
• Dandelion greens
• Butter lettuce

So I know what you may be thinking, HOW exactly are these vegetables going to benefit someone with histamine intolerance? Here’s how they can be beneficial:

1. By consuming vegetables that are naturally low in histamine, you can minimize the amount of histamine entering your system, reducing the overall burden on your body.
2. Many histamine-lowering vegetables possess anti-inflammatory properties. Chronic inflammation in the gut can contribute to histamine intolerance. By incorporating these vegetables into your diet, you can potentially reduce inflammation, creating a more favorable environment for histamine regulation.
3. Histamine-lowering vegetables are typically rich in various nutrients, including vitamins, minerals, and antioxidants. These essential compounds support overall gut health and help strengthen your body’s natural defense mechanisms. A healthy gut is better equipped to manage histamine levels effectively.
4. Vegetables high in fiber promote regular bowel movements and support healthy digestion. This can be beneficial for individuals with histamine intolerance, as proper digestion and elimination can prevent the buildup of histamine in the body.
5. Certain histamine-lowering vegetables can also contribute to a healthy balance of gut bacteria. A diverse and thriving gut microbiome is crucial for optimal gut health and histamine regulation.

Bottom Line:

Embracing a holistic approach to managing histamine intolerance can make a world of difference! By incorporating herbs and vegetables known for their histamine-lowering properties, you can take significant strides in managing your symptoms and supporting your overall well-being. Remember to consult with a healthcare professional or Registered Dietitian for personalized guidance tailored to your specific needs! To further assist you on your journey, I encourage you to download my quick guide to histamine intolerance here! This resource will provide you with additional tips and a handy list of foods and supplements that are high in histamine to avoid when following a histamine intolerance diet.

References: 

1. Jones, G. Dietitian course: Healing histamine intolerance with functional nutrition. Dietitiancentral.com. Retrieved June 14, 2023. 
2. Isbill, J., Kandiah, J., & Kružliaková, N. (2020). Opportunities for health promotion: Highlighting herbs and spices to improve immune support and well-being. Integrative Medicine (Encinitas, Calif.), 19(5), 30–42.
3. O’Hara, B. (2019, January 3). What to eat (and NOT eat!) with mast cell activation syndrome – going beyond low histamine lists. Mast Cell 360. https://mastcell360.com/what-to-eat-and-not-eat-with-mast-cell-activation-syndrome-going-beyond-low-histamine-lists/ 
4. Mitoshi, M., Kuriyama, I., Nakayama, H., Miyazato, H., Sugimoto, K., Kobayashi, Y., Jippo, T., Kuramochi, K., Yoshida, H., & Mizushina, Y. (2014). Suppression of allergic and inflammatory responses by essential oils derived from herbal plants and citrus fruits. International Journal of Molecular Medicine, 33(6), 1643–1651. https://doi.org/10.3892/ijmm.2014.1720