The Specific Carbohydrate Diet (SCD) is designed to help manage certain gastrointestinal conditions, such as Crohn’s disease, ulcerative colitis, celiac disease, and irritable bowel syndrome (IBS). The SCD can give temporary relief particularly to those with inflammatory bowel conditions while healing the underlying cause of the disease. The SCD was popularized by Elaine Gottschall, who wrote the book “Breaking the Vicious Cycle: Intestinal Health Through Diet” after using it to quell her daughter’s severe ulcerative colitis. By prioritizing easily digestible but tasty foods, the SCD limits the amount of toxins produced by certain gut bacteria and allows time for microbiome rebalancing. Choosing foods and recipes from the SCD can reduce or even eliminate symptoms of gas, bloating, nausea, constipation, abdominal cramping, diarrhea and more.
Key Principles of the SCD
- Carbohydrate Restriction: The SCD eliminates complex carbohydrates and focuses on monosaccharides (simple sugars) that are easier for the intestines to digest. Foods containing disaccharides (double sugars) and polysaccharides (many sugars) are avoided because they are believed to feed harmful bacteria and yeast in the gut. By eliminating these carbohydrates, the diet helps to starve out harmful microorganisms and reduce inflammation, thereby improving gut health and alleviating symptoms.
- Permitted Foods:
- Meats and Fish: Unprocessed meats, poultry, and fish
- Fruits: Fresh and unprocessed fruits
- Vegetables: Non-starchy vegetables
- Nuts and Seeds: Unprocessed nuts and seeds, nut flours, and butters
- Dairy: Homemade yogurt fermented for 24 hours to remove lactose, some aged cheeses
- Legumes: Certain dried beans, lentils, and split peas that have been properly prepared.
- Prohibited Foods:
- Grains: All grains, including wheat, corn, rice, and oats
- Starchy Vegetables: Potatoes, yams, and others
- Processed Foods: Any food with additives, preservatives, and artificial ingredients
- Sugars: Refined sugars, high-fructose corn syrup, and certain natural sweeteners
- Lactose: Milk and soft cheeses that contain lactose
Benefits and Considerations
- Benefits: Many people report significant improvements in their gastrointestinal symptoms, such as reduced bloating, gas, diarrhea, and abdominal pain. Some also experience better overall health and energy levels.
- Challenges: The diet can be highly restrictive and difficult to follow, especially at the beginning. It requires careful meal planning and preparation to ensure nutritional balance. The good news is, if you adhere to the diet while working on the underlying causes of your digestive disturbance, you will not need to remain so restricted. Your diet should evolve with your health and it should be diversified with a variety of foods accordingly for optimal body function.
Getting Started
- Consult a Healthcare Provider: Before starting the SCD, it is important to consult with a healthcare provider like Dr. Krail-Javier, especially for those with underlying health conditions such as inflammatory bowel disease or nutritional concerns. Click here to schedule your Free15 Minute Consultation.
- Education: Read “Breaking the Vicious Cycle” and other resources to fully understand the Specific Carbohydrate Diet principles and guidelines.
- Meal Planning: Plan meals ahead of time to ensure compliance with the diet and to make grocery shopping easier.
- Support: Consider joining support groups or online communities for tips, recipes, and encouragement from others following the Specific Carbohydrate Diet.
The Specific Carbohydrate Diet requires a strong commitment but can be beneficial for those seeking to manage their digestive health through dietary changes. There are still many wonderfully delicious foods you can eat on the diet. This asparagus and mushroom frittata is a prime example. Enjoy!
Resources:
Gottschall, E. (1994). Breaking the vicious cycle. The Kirkton Press.
Asparagus and Mushroom Frittata
Ingredients
- 8 eggs large
- ¼ cup water filtered
- 1 tbsp olive oil extra virgin
- 2 cups mushrooms sliced
- 1 cup asparagus sliced
- 2 green onions chopped
- salt and pepper to taste
Instructions
- Preheat the oven to 400ºF.
- Add the eggs and water to a bowl and whisk well. Set aside.
- Heat the oil in a cast-iron skillet or another oven-proof skillet over medium heat.
- Add the mushrooms and asparagus and cook until the mushrooms have softened and the asparagus is fork-tender, five to seven minutes.
- Stir in the green onion, salt and pepper and continue to cook for another minute until the green onions have softened.
- Pour the whisked eggs into the skillet with the vegetables and let the eggs cook for about 30 seconds or until they just begin to set, before gently stirring with a spatula to ensure the vegetables are well incorporated into the eggs.
- Transfer the skillet to the oven.
- Bake for 12 to 15 minutes or until eggs have set and are firm to the touch in the center of the pan.
- Let sit for five minutes before cutting into wedges. Season with additional salt and pepper if needed and enjoy!
