Everything you need to know about SCD when you've got UC
When I was first diagnosed with Ulcerative Colitis in 2010, I knew intuitively that what I ate had to be integral to healing. After all, you are what you eat, right? But finding a diet that worked for me was anything but simple. Not only was there a barrage of advice, often conflicting on what to eat and what not to eat, but also, as I came to realise later, everyone is bio-individual, so what works for one, may not work for another. I tried the ketogenic diet, pescatarian diet, vegetarian diet, low FODMAP diet, and even fasting. While all unmistakably had their benefits, none were the perfect answer. But when my nutritionist recommended I look into the Specific Carbohydrate Diet (SCD), I knew I'd stumbled upon something special : and that was LONG before the microbiome became part of everyone's vocabulary. Admittedly, it may not work for everybody, but it certainly worked for me, so if you're tired of battling flare-ups and feeling like your gut is calling all the shots, it might be time to explore the SCD. In this guide, we'll delve into the world of the SCD—its benefits, the science behind it, and practical tips to get you started on your gut-healing journey. So, grab a seat, and let's get to it!
Understanding the Specific Carbohydrate Diet (SCD)
The Specific Carbohydrate Diet (SCD) isn't just another diet—it's a roadmap to gut healing. I am often asked what the one most important lifestyle change would be that I would make when tackling UC. I can never reduce it to one. My top two recommendations would be to reduce inflammation, and to repair the gut microbiome. And the SCD does both - in spades. Inspired by Dr. Sidney V. Haas and further developed by Elaine Gottschall in her book "Breaking the Vicious Cycle," the SCD is designed to soothe inflammation and restore balance to the gut microbiome. It's like a gentle reset button for your digestive system, focusing on nourishing foods that promote healing from within.
The Benefits of the SCD for Ulcerative Colitis
For those of us with UC, the benefits of the SCD are like a breath of fresh air. By eliminating complex carbohydrates and processed foods, the SCD can help reduce inflammation, alleviate symptoms, and improve overall gut health. Plus, with its emphasis on nutrient-dense, whole foods, the SCD provides a solid foundation for long-term wellness. The diet works in three important ways:
Improving Leaky Gut. Your gut lining prevents the absorption of harmful substances into the body. But when you have digestive disorders, this protective barrier can break down and allow toxins to pass through. This is known as leaky gut, and it can be very harmful to your health. The specific carbohydrate diet is designed to help heal the gut and reinstate this barrier.
Correcting Bacterial Overgrowth. The balance of bacteria in your gut is incredibly important for your overall health. Unfortunately, digestive disorders can harm the gut lining, which prevents your stomach from breaking down food properly. Bacteria feed on this undigested food and ferment it, causing additional digestive problems and further impeding digestion and absorption. The specific carbohydrate diet eliminates foods that are difficult to digest, effectively starving these harmful bacteria and helping the gut return to its normal health and functioning.
Improving Absorption. When the gut is damaged, it can impede the release of the enzymes that are meant to aid with digestion. These enzymes are released from the gut’s cells, so any damage can severely affect their release. The enzymes can be further impeded by the mucus the gut releases as a response to damage. This mucus is meant to protect the gut while it heals, but it also blocks the enzymes from interacting with food. This problem is bypassed with the specific carbohydrate diet, which only allows the consumption of monosaccharides. These are simple sugars that can’t be broken down into smaller parts, so digestive enzymes aren’t needed for their digestion and absorption.
At its core, the SCD is all about simplicity and sustainability. By removing hard-to-digest foods and focusing on easily absorbed nutrients, the diet creates an environment where gut healing can thrive. It's like giving your digestive system a well-deserved vacation and supplying it with the building blocks it needs to repair and regenerate.
What to eat on the Specific Carbohydrate Diet
When it comes to the SCD, the name of the game is quality over quantity. Legal foods include fresh fruits and vegetables, lean meats, poultry, fish, eggs, nuts, and homemade yogurt. Meanwhile, illegal foods like grains, refined sugars, and processed junk are off-limits. It's about nourishing your body with real, wholesome ingredients while avoiding triggers that can exacerbate inflammation.
The specific carbohydrate diet has fairly strict rules about what you can and can’t eat. Some of the guidelines you will need to follow on this diet are:
Proteins: Most meats, poultry, eggs, and fish are permitted on this diet. Just make sure that you’re eating lean, organic proteins where possible to avoid chemicals and hormones.
Vegetables: You can eat most vegetables on the specific carbohydrate diet except for starchy types. Vegetables must be fresh and not canned.
Legumes: You can eat legumes like lentils, split peas, lima beans, navy beans, and string beans.
Dairy Products: Butter and natural cheese are permitted with some exceptions. Homemade yogurt that’s been fermented for 24 hours is also allowed on the specific carbohydrate diet.
Fruits: You can eat most fruits and juices without additives on this diet, including dates, berries, grapes, apples, pears, peaches, citrus, and mango.
Nuts: Only natural peanut butter and nuts in the shell are permitted on this diet.
Sweeteners: The only sweetener you can add to your food is saccharin. This is a simple sugar that’s easily digested and won’t leave remnants in your gut. It is best to avoid using too much saccharin as an artificial sweetener.
Tea or Coffee: You can drink weak black tea or coffee while you’re on this diet.
Oils: Only certain oils are permitted, namely coconut, olive, corn, and soybean.
The foods to avoid are even longer, which is what makes this diet so hard to follow. On the specific carbohydrate diet you must avoid:
All grains which include products made from wheat, wheatgerm, oats, barley, rye, corn, spelt, buckwheat, rice, soy, and amaranth.
Candy.
Chocolate and carob.
All canned vegetables.
All canned and processed meats.
Simple sugar products including: fructose, isomaltose, lactose, sucrose, maltose, molasses, high-fructose corn syrup, fructooligosaccharides, and processed sugars.
Vegetables that contain a lot of starch like yam, seaweed products, potatoes, agar, parsnips, and carrageenan.
Certain legumes like soybeans, mung beans, garbanzo beans, bean sprouts, chickpeas, and fava beans.
Cooking aids like canola oil, baking powder, and balsamic vinegar.
Store-bought mayonnaise and ketchup.
Certain cheeses like cottage cheese, feta, cheese spreads, ricotta, mozzarella, cream cheese, and processed cheeses.
Most dairy products such as ice cream, milk (and milk products), heavy cream, buttermilk, sour cream, whey powder, and commercial yogurt.
The SCD is divided into three phases: introduction, progression, and maintenance. During the introduction phase, you'll focus on simple, easily digestible foods to calm inflammation and kickstart healing. As you progress through the diet, you'll gradually reintroduce additional foods while monitoring your body's response. Finally, the maintenance phase is all about finding your personal balance and sticking to a sustainable eating plan that supports your long-term health goals.
Pros and Cons of the Specific Carbohydrate Diet
Like any dietary approach, the SCD has its pros and cons. On the plus side, it offers natural symptom relief, supports gut health, and encourages a shift toward whole, nutrient-rich foods. However, it can be challenging to navigate in social settings and requires dedication to meal planning and preparation. But for many UC warriors, the benefits far outweigh the drawbacks, making the SCD a worthwhile investment in their health and well-being.
The Specific Carbohydrate Diet (SCD) offers hope and healing for UC warriors seeking relief from symptoms and a path to long-term wellness. By embracing whole, nourishing foods and avoiding inflammatory triggers, you can take control of your health and reclaim your vitality. So, whether you're just starting out or looking to fine-tune your approach, remember that you're not alone on this journey. With the support of the WellNow community and a commitment to nourishing your body from the inside out, you can thrive despite the challenges of living with UC. Here's to your health and vitality—may your journey be filled with flavour, freedom, and abundant wellness!
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