Are you tired of fighting frequent gut issues? Have you been recently diagnosed with Inflammatory Bowel Disease (IBS)?
Relax! You’re not alone. IBS is increasingly becoming common. Reportedly, it affects more than 0.3% of people globally and is directly related to your diet and lifestyle.
IBS is a spectrum that covers moderate to severe gut problems. Take Crohn’s disease, for instance, which is a specific IBS disorder that affects the gastrointestinal tract. Doctors often prescribe a Specific Carbohydrate Diet (SCD) to offer some relief. Some of you must have come across SCD diet supplements as a social media trend. But this is nothing new. The SCD diet has been there for over 100 years. Thanks to Instagram and TikTok, it has resurfaced due to an increasing number of IBS cases.
Here’s everything you need to know about the SCD diet. Read on!
What is an SCD Diet?
An SCD diet has roots in nutritional therapy for pediatric Crohn’s disease in 1920. Dr. Sidney Haas was the first one to have recommended the SCD diet for children with Celiac disease. Let’s understand what an SCD diet is.
People suffering from IBS often find it hard to digest complex carbohydrates like grain products. These little undigested particles stick to the GI tract. In turn, it allows the bacteria to feed on it, leading to inflammation. So, as a countermeasure, an SCD diet is prescribed where one is recommended to avoid foods that trigger inflammation, like those with a higher percentage of added sugar, are processed, and are loaded with preservatives and additives.
So, what exactly should you eat as a part of the SCD diet? Here are some options.
- Any fish and meat that is free from additives
- Tea, coffee, and fruit drinks with no sugar
- Natural peanut butter
- Fresh fruits
- Cooked vegetables
- Dried fruits
- Honey
- Eggs
- Homemade yogurt
- Legumes, like lentils and beans
- Cashew nuts (preferably lightly roasted) and peanuts
If the doctor has already put you on SCD essential probiotics, you must refrain from the following food items.
- Grains like barley, corn, oats, quinoa, rice, pasta, and bread
- Chocolate and candies high in sugar content (check the back of the product package for ingredients like fructose corn syrup)
- Processed or canned vegetables, fish, and meats (these are high in sodium and sugar content)
- Legumes like chickpeas, bean sprouts, and soybeans that trigger inflammation
- Dairy products like milk and cheese and store-bought ice cream that contain edible oils
- Curry recipes that use a lot of onion and garlic
- Strach items like potatoes, turnips, and sweet potatoes
- Powdered spices like curry, garlic, and onion
How Long Does The SCD Diet Take To Work?
A research study comparing the effect of SCD and the Mediterranean diet showed no major difference over six to twelve weeks. Reportedly, 47% of people on the SCD diet showed symptomatic remission compared to 44% on the Mediterranean diet. Clinical remission was observed for 48% of people on the Mediterranean diet compared to 49% following the SCD diet.
People with moderate IBS can switch from an SCD diet to a normal one after 3-4 months. However, some will have to continue following the SCD diet for at least a year for symptoms to subside.
Does The SCD Diet Have Any Side Effects?
Not really! Staying away from complex carbohydrates like grains can be a boon to your gastrointestinal tract and liver. However, the SCD diet can be challenging to follow for practical reasons.
- Firstly, people are left with few options to eat.
- Some have also complained of feeling weak and constipated. This could be due to selective food choices leading to low nutrition and fiber.
- On the budget front, too, it’s a bummer since readily available and low-priced items like milk and bread are crossed off the list.
If you’re new to using SCD diet supplements, consult a nutritionist for a customized diet plan. Besides, always check the food labels before you buy them. The SCD diet doesn’t have to be a life-long option, but it depends on how you plan things. So, instead of getting frustrated, you must follow the plan to the “T” to get the most benefit.
Simple and Nutritious SCD Diet Plan For You
Are you starting on an SCD diet for the first time? You don’t have to be confused. Here’s a sample three-day meal plan that you can follow.
Day 1
- Breakfast: Include eggs with honey and some natural, farm-made cheese.
- Lunch: This is a good time to include fruits for fiber, like apples, carrots, beans, and a mild steak.
- Dinner: Consider lean pork cuts with pineapple or peaches.
Day 2
- Breakfast: Eggs, bacon, and avocados make an excellent choice.
- Lunch: Give it some twist with a carrot mint bisque or simple baked chicken.
- Dinner: Keep it light with a chicken piccata or pumpkin curry.
Day 3
- Breakfast: Go for a flour-free zucchini banana loaf.
- Lunch: Like something nice and easy to cook? Then go for veg frittata.
- Dinner: A broccoli and chicken casserole will keep your tummy happy and full over the night.
IBS doesn’t have to be complicated. By following an SCD diet plan, you can reverse the odds. Remember, what you put inside is what you become. And 90% of diseases and disorders arise from the gut. So, you must keep your gut happy. The better it functions, the healthier you’ll be.
