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Paleo, Primal, SCD, GAPS: Which Diet Is Best for Autoimmune Illness?
Do not lie. When you first heard about the “caveman diet,” did you scoff? Or maybe you did a little digging. It certainly seemed like another fad diet. I personally would have called it the Encino Diet with Brendan Fraisier as the posterboy to make it more competitive with Atkins, but hey cave marketing is a bit primitive.
Fortunately for us, this does not appear to be a scam. Many patients with autoimmune or autoimmune-like conditions seem to benefit from changing a diet based on evolutionary principles. You’ve no doubt heard of some of the more popular ones: Paleo, Primal, Specific Carbohydrate Diet (SCD), GAPS. There are a ton of resources out there for each diet, so I’ll focus on the main differences between these 4 most popular diets and delve into success metrics where available, rather than the details of each diet.
Hey McFly I’m borrowing the DeLorean to take a closer look at these diet foods from the past:
1. The Paleo Diet
By far the most popular, led by Loren Cordain & Robb Wolf. The focus is on all-natural animal fats (eg grass-fed) and natural fats (ghee, avocados, etc.), and low carbohydrates (starchy root vegetables, white rice, and other antinutrient-free starches.) The basic principle is that we are simply not evolved to optimize the digestion and absorption of agricultural products.
Success: There are no controlled studies on this diet yet, but many >90% success rates are reported by various doctors internationally. Dr.
Rheumatoid arthritis: 200 (sample size), 80% (success rate)
Lupus: 13, 100%
Multiple sclerosis: 33.97%
IBS: 220, 98%
Crohn’s: 40, 100%
Chronic fatigue syndrome: 11.85%
2. Primal Diet
Mark Sisson is the lead proponent. Basically the same as Paleo, except it allows full fat dairy. According to Mark’s photos, shirts should also be avoided. It wouldn’t hurt to have that body though!
Chris Kresser is another big Paleo proponent who has very successfully incorporated dairy like grass-fed butter and kefir into his protocol. He talks about not tolerating more than a teaspoon of kefir at first, but slowly increasing to liters a day. I have heard similar stories from ME/CFS patients who benefit from fermented milk. His theory is that taking probiotics through kefir actually changes your microbiota or gut flora to allow your gut to tolerate dairy.
Success: I couldn’t track down any specific statistics for the Primal Diet, but because of its similarity to Paleo, I would imagine if you could tolerate dairy, the statistics for Paleo might be a good reference.
3. Specific Carbohydrate Diet (SCD).
This was developed by Sydney Valentine Haas, MD. At first glance it sounds like a low-carb diet, but the basic principle is that carbohydrates actually feed yeast and bacterial overgrowth in the gut, so limit the amount and types of carbohydrates to those that are well absorbed. The main difference from Paleo: properly prepared legumes such as beans are allowed, and as Primal, dairy is allowed.
The Autism Research Institute survey found that 71% of parents noticed improvement in their child’s SCD.
“Proponents of the diet claim an 80% cure rate for Crohn’s disease and a 95% cure rate for diverticulitis.” – http://altmedicine.about.com/od/popularhealthdiets/a/specific_carb.htm
And more impressive, the results of a pilot study done on irritable bowel syndrome:
“Notably, 9 of 11 patients were able to be managed without anti-TNF therapy, and 100% of patients had reduced symptoms.” – http://escholarship.umassmed.edu/cgi/viewcontent.cgi?article=1025&context=cts_retreat
4. Diet with Gut and Psychology Syndrome (GAPS).
Based on the SCD diet, and developed by Dr. Natasha Campbell-McBride. The main difference from other diets is the focus on healing intestines, as opposed to feeding optimally digested and absorbed foods. Main difference from SCD: emphasis on bone broth and fermented foods, less beans, gradual introduction of milk casein to tolerance starting with Ghee (which has practically no lactose).
Success: Because this diet is the newest on the list, statistics are lacking so far. In my personal opinion, based on what we know about leaky gut, using bone broth to provide easily absorbed nutrition and stamp intestines on the way to building tolerance to fermented products makes this diet especially attractive for severe LGS.
Final thoughts: There are far more similarities within these diets than differences. GAPS was primarily developed as an upgrade to SCD, and Primal was primarily developed as an upgrade to Paleo. In the end, many practitioners agree that ultimately an elimination diet where you eliminate one food for 30 days and then add one thing at a time (and monitor how you feel) is the way to learn which foods and amounts of those foods your body responds to. so.
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