SCD/GAPS, FODMAPS, Blue Zone Flashcards
SCD (Specific Carbohydrate Diet)
Invented by American paediatrician Dr Sidney Haas and popularised by Elaine Gottschall (whose daughter
was treated by Dr Haas), with her book Breaking the vicious cycle. Intestinal
health through diet.
GAPS (Gut and Psychology Syndrome Diet)
Developed by Dr Natasha Campbell McBride.
SCD and GAPS
- SCD and GAPS are designed to support optimal health by:
– Improving the health and integrity of the digestive tract.
– Promoting a symbiotic relationship with the internal bacteria.
SCD and GAPS propose a causal link between GIT disturbance and various neurological, auto immune and allergic responses.
* People with neurological diseases frequently have concurrent gastrointestinal issues.
* Maldigestion of carbohydrates may promote the growth of pathogenic bacteria and yeasts.
* This can cause or exacerbate raised intestinal permeability and lead to malabsorption, allergies and food intolerances
* Vaccination, Caesarean birth, antibiotic use and chemical exposure disrupt the healthy functioning of the GIT.
SCD and GAPS stages:
- Stage one introduction phase.
Lasts up to a year depending on severity of symptoms and is the
most restrictive phase. All starchy carbs are removed, with the diet based mainly on bone broths, stews and probiotic foods - Stage two maintenance phase.
Lasts 1.5-2 years. Diet includes vegetables and fermented foods, meat, fish, eggs, animal fats. - Stage three reintroduction phase . Reintroduces other foods one at a time and in small amounts. If no digestive symptoms occur the amount can be increased. Refined carbs should still be avoided.
SCD and GAPS benefits
- Encourages home cooked meals made from fresh vegetables, fruits, meat, poultry, fish (promotes organic foods, grass fed meat).
- Does not allow convenience food, processed foods.
SCD and GAPS disadvantages
- Clinical reports show benefits in some
cases, but more research is needed . - Extremely restrictive , difficult to follow long
- Cuts out many nutrient dense foods especially whole grains and legumes for lengthy periods.
- The diets are based heavily on animal foods
The Low FODMAP Diet
An acronym for fermentable oligosaccharides, disaccharides, monosaccharides and polyols.
* FODMAPs are short chain carbohydrates found in certain foods.
* They are poorly absorbed in the small
intestine and ferment in the colon
aggravating GI symptoms.
* The low FODMAP diet was developed at Monash University in Melbourne, Australia.
* It was designed to help combat IBS and is used as a therapy for other bowel disorders.
FODMAPS and issues
FODMAPs are found in many foods and are not an issue for most. In fact, colonic bacteria utilise them as a fuel source.
* In people with GI issues where gut motility is altered and / or the gut wall is highly sensitive, the increased water and gas generated as bacteria ferment FODMAPs which can cause GI
symptoms including pain, bloating, diarrhoea or constipation.
* FODMAPs are also problematic in those with SIBO because they provide fuel for bacteria that are already causing issues by residing in the small intestine where they don’t belong.
High FODMAP
Vegetables: Artichoke, asparagus, cauliflower, garlic, green peas, mushrooms, onion, sugar snap peas.
Fruits: Apples, apple juice, cherries, dried fruit, mango, nectarines, pears,
plums, watermelon.
Protein sources: Most legumes / pulses, some marinated meats / poultry / seafood, some processed meats.
Nuts and seeds: Cashews, pistachios.
Low FODMAP
Vegetables: Aubergine / eggplant, beans (green), bok choy, bell pepper,
carrot, cucumber, lettuce, potato, tomato, zucchini.
Fruits: Cantaloupe, grapes, kiwi fruit
(green), mandarin, orange, pineapple, strawberries
Protein sources: Eggs, firm tofu, plain cooked meats / poultry / seafood, tempeh.
Nuts and seeds: Macadamias, peanuts, pumpkin seeds / pepitas, walnuts.
FODMAP Stages
- Restriction strict avoidance of all high FODMAP foods, 2-6 weeks.
- Reintroduction high FODMAP foods
are progressively reintroduced to
identify which types of FODMAPS and how much are tolerated, 8-12 weeks. - Personalisation amount and type of FODMAPS are tailored to the
individual. Possibly longer term.
* It is important to note that a strict FODMAP diet is not intended for long term use. FODMAPs are important because of their role as prebiotics to support healthy gut flora.
FODMAPS and Alliums
If clients need to undertake the FODMAP diet, consider nutrient dense food alternatives to some of the foods they will temporarily need to avoid.
* Garlic contains high amounts of fructans which are water soluble
and may leach into food. Opt instead for garlic infused oil.
* The bulbs of spring onions and leeks are also high in fructans whereas the green tops are not and still provide flavour.
* Don’t throw the bulbs away! Place them in a glass with water and the leaves will grow back (change the water every 2‒3 days).
Blue Zone Diet
Researcher Dan Buettner discovered that a number of traditional populations had accumulated centuries of wisdom about healthy living.
* Buettner identified ‘longevity’ as a key measure for his research.
* Particular areas were discovered where large numbers of the population lived well into old age.
* Areas with long living populations (many 100 years+) were termed Blue Zones.
* Blue Zones : Sardinia, Italy. Okinawa, Japan, Loma Linda, California. Ikaria, Greece. Nicoya Peninsula, Costa Rica
Blue Zone Diet Composition
The Blue Zone diet:
* 65% complex carbohydrates
* 15% proteins
*20% fats
95 / 5 RULE:
* 95% of food is vegetables, fruits, herbs, grains, nuts, seeds, greens and beans . Extra virgin olive oil to sauté and spices to season vegetables.
* 5% animal protein.
Blue Zone Diet and longevity
- Low in saturated fat (almost no meat and dairy). Protects against heart disease, diabetes, certain cancers, dementia.
- High in nutrient dense foods vitamins, minerals, phytochemicals (vegetables, fruit, beans).
- High in fibre (mostly unrefined plant foods). Protects against diabetes, obesity, certain cancers.
- High in plant protein . Protects against numerous cancers, high cholesterol, slows down the ageing process.
- With adequate intake of omega-3 essential fats (seeds, fish).
