This way of eating is really very simple and extremely healthy for the whole family; although very different from the Standard American Diet (S-A-D). It will soon become second-nature to you as you learn which foods are more digestible and "SCD legal".

Since most of us have to "unlearn" old habits, it is strongly recommended that you read the first 60 pages of BREAKING THE VICIOUS CYCLE several times until you have a thorough understanding of how and why the SCD works to heal so many illnesses. Then read it again after following the diet for a while, to refresh your memory. Some of you may have few symptoms, but many will have mild to severe symptoms. You must “FANATICALLY” adhere 100% to the legal foods for this way of eating to “perform its miracles”. If you “ease” into the diet, you will see little to no improvement and likely become discouraged.

Some of the "Permitted" foods listed in BREAKING THE VICIOUS CYCLE may not be tolerated well in the beginning until healing has taken place. If a food doesn’t agree with you, leave it out of your diet for a week or more and then try again. If a food specified in the diet is known to cause an anaphylactic reaction (severe allergic reaction), eliminate it permanently from the diet. If, in the past, an allowable food did not digest well, eliminate it and try it in small amounts after some healing has occurred. If, after a week of eliminating it, a food continues to cause problems, do not include it in the diet.

For those who have multiple food allergies and intolerances, it may take time to nail down all the problem foods. Introducing ONE new food at a time in two to four day intervals is a great (but not mandatory) guideline for introducing new foods. This will make it possible to determine whether each new food can be tolerated. Those individuals often take a few steps forward and some back as they work to define which foods are best for them. Since every body is different, it's typically "trial and error" for them; but definitely worth the effort! It's important to remember that the "Not Permitted" foods listed in BREAKING THE VICIOUS CYCLE are always illegal, and that tiny mistakes can cause major flares for those who have food intolerances, sensitivities or inflamed intestines.

* Note: For those with strictures (narrowed ileums) certain foods may aggravate the narrowed portions of the ileum. These foods include raw grapes, lots of raisins, spaghetti squash, celery, vegetable and fruit peels, and whole nuts. Nut flour or nut butter seems to be okay. Please also see Obstructions and Resections from Elaine's website.

It's important to remember that should you "cheat", even once in a great while, you will likely experience setbacks and never experience the healing that strict adherence can bring about. If you experience painful diarrhea at any point, drop back to the Beginning Diet (below) and inch forward again, very slowly. Remember that it took a while for the intestines to become damaged and it will take time for them to heal. That also holds true for rebuilding the immune system as you focus on balanced nutrition.

It's not unusual to drop a few pounds in the beginning. Again, don't worry! Stress can slow your healing. You will regain those later, if you need to. You will likely feel tired and perhaps achy and grouchy as your body detoxifies the first 3 -10 days. Eating often and eating plenty to maintain caloric intake and sustain energy and strength is very important. Also drink lots of water to flush poisons, and get extra rest to get through this time easier.

Time and patience are of utmost importance the first few weeks. It is unwise to undertake this regimen unless you are willing to follow it with fanatical adherence. Keep reading on this website or join a listserve so you will continue to learn, feel hopeful, and keep healing. Rereading the first 60 pages of BTVCycle several times will help to reinforce all the information. Please become familiar with Elaine's SCD Knowledge & Legal/Illegal List to have a full understanding of what is/is not allowed on the SCD.

What are the benefits of the SCD? The success stories are numerous! Please read Our SCD Success Story on this site to learn how five of my family members and I have benefited. You will also find many other testimonials at www.amazon.com

by calling 888-484-2126. The SCD yogurt is a critical part of your healing. It contains higher probiotics than supplements and will aid in healing the intestines and maximizing digestion. PLUS it is free of additives (sugars, gums and preservatives that perpetuate damage to an already damaged digestive tract). Be sure to follow instructions for making lactose-free yogurt in BREAKING THE VICIOUS CYCLE and below, rather than the manufacturer’s instructions that come with your yogurt maker.

2. Get the book, BREAKING THE VICIOUS CYCLE from Barnes & Noble (call 1^stto make sure it’s in stock) or order from Amazon.com or Lucy at (888) 484-2126. Unless you have a biology background, you will likely need to read BTVCycle several times to really ‘get it’.

3. Read all of page “#2 – Beginning SCD” of this website and visit www.breakingtheviciouscycle.info to find answers to your questions from Elaine Gottschall, the author of BREAKING THE VICIOUS Cycle.

4. Subscribe to one or more of the SCD List Serves and monitor the questions and answers of other participants and ask the questions you didn’t find answers to on this or other SCD websites.

5. Print out the SCD Complete Food List and carry it in your wallet until you KNOW how to shop.

Everyone should begin the SCD by following the introductory diet one to five days, depending on the severity of symptoms.

2. Chicken (whole or parts) – Buddy’s chickens are available in Austin. They are free-range, organic, and taste great!

6. Dry Curd Cottage Cheese – Central Market sometimes carries it – ask for "Friendship Dairies Farmer’s Cheese" (or you can substitute dripped SCD Yogurt)

8. Welch’s purple Grape Juice or Tropicana Orange Juice (in the carton or jug – not "from concentrate" and not iron fortified) or Apple Cider (no sugars!)

9. Honey (clear as possible) or 'legal' saccharin (read the label - some brands are, some aren't)

Prepare to follow the introductory diet below (also on pages 50-52 of BREAKING THE VICIOUS CYCLE) for two to no more than five days if having pain and/or diarrhea; or one to three days if there is no pain or diarrhea.

While waiting for the book, yogurt maker, and almond flour to arrive, continue reading the website information and make the delicious, nutritious chicken soup and prepare to make the 24-hr lactose free yogurt (recipes below).

1. Get your biggest pot and make a lot of soup. You can always freeze what you don’t eat.

2. Fill half with chicken thighs and legs (they make the most flavorful soup) including

bones; but you may skin them if you want, as it will save you from having to skim the

5. Fill the rest of the pot with water, leaving 3 inches at top so it does not boil over.

7. Pour contents through a colander or strainer, letting it run into a very large bowl.

8. Throw away celery and onions - the fibrous parts of these vegetable may cause

10. Pour carrots and a cup of broth into blender or processor (may be too much for one

13. Add some chicken (as much as you want, removing the bones and skin).

You will be getting protein from chicken, sugar from carrots, and some fat. This is a good, natural fasting diet to clear and soothe your intestines while still nourishing and sustaining you. The amounts of the specified foods to be eaten depend upon your appetite. Eat as much as you want and often for 1 to 3 days, depending on the severity of symptoms.

Yogurt-making is fairly foolproof, as long as you respect the fact that the process involves a living organism that is temperature sensitive; too hot and you kill it; too cold and it won't grow/multiply the good bacteria. SCD™ yogurt is also an important part of the SCD™iet. You will be starving the harmful bacteria of foods they thrive on (so they die), and replacing them with live culture yoghurt to repopulate the gut with healthy bacteria. This will decrease toxins that continually inflame intestinal walls.

The flavor and texture of the yoghurt depends on the kind of milk you use. The richer the milk, i.e. the more butterfat or milk fat it contains, the less tart and the thicker the yogurt will be. We prefer using the Yogourmet Starter, but, if in a bind, you can use a cup of commercial yogurt. No matter what kind of milk, cream, or yogurt you use, make sure that they have no additives such as carrageenan, xanthum gum, dextrose, or other emulsifiers or sweeteners. They should contain nothing but milk, and sometimes cream. If you cannot find regular commercial dairy products that are additive free, you may need to use organic products. Unpasturized milk would be even healthier, if you have access to a local dairy.

I, personally, recommend not using powdered milk to make yogurt because of the chemicals used to make the powder. Also, do not add gelatin to the yogurt batch (as is suggested in the yogurt maker manufacturer's instruction manual) . . . and do not use previous SCD yogurt to start a new batch.

For those who know they are sensitive to cow milk, you may find that you tolerate homemade yogurt made with goat milk, since the protein is quite different. Instructions for making cow milk yogurt are below. For those who find that they are sensitive to both types of yoghurt, you may try draining/dripping the liquid out of the yogurt, then eating a tablespoon daily and working up to a cup a day (very slowly) to build a tolerance for it. Instructions for dripping cow milk yogurt can be found in BTVCycle on page 134. Once drained, the yogurt is referred to as dripped yogurt, yogurt cheese, or SCD™ cream cheese. It can be eaten plain, used as dips, spreads, and toppings; or used in recipes as a substitute for dry curd cottage cheese (DCCC) in recipes.

Both cow milk and goat milk must be heated to just past 180 degrees F, in order to sterilize them. However, cow milk can tolerate temperatures up to about 212 degrees F, while goat milk is more delicate and should not be heated above 185 degrees F. Click here for more details on making goat yogurt and other fermented foods.

Our favorite milk and starter: 1 quart half & half & 1 quart whole milk; which makes a very creamy, and a less tart yogurt than just whole milk yogurt. Both are legal.

Yogurt Starter: You will need starter to introduce the good bacteria to the milk. Elaine was very particular about which bacteria should be introduced. Yogourmet Starter was her choice and makes a wonderfully tasting, creamy yogurt. It can sometimes be found at Austin Whole Foods on S. Lamar. . . call before you go, in case they are out. However, it costs less to order it from www.lucyskitchen.com by calling 888-484-2126.

1. In a double-boiler, you can turn the temp up and bring the milk to a boil quickly, without scorching. If using a single 2-qt. pot you will need to heat milk on a low temp and stir often to prevent sticking and scorching. I heat mine in a double boiler (and don’t have to stir it at all) while I'm fixing a meal or cleaning up the kitchen. After bringing it to a boil, sit it on a cool burner and let it cool to room temperature. I sometimes forget it for an hour.

2. After the milk has cooled, pour the Yogourmet Starter packet (both halves of 1 packet if using 2 quarts of milk) and 1 cup of the cooled milk into the milk bucket and blend/beat well. A stick blender is very handy here. Then add the rest of the milk and mix/blend again, and place the lid on the bucket.

3. Put water in the electric bucket up to the mark at the bottom and float the milk bucket inside the electric bucket. Put the lid on, plug it in and forget it for 24-30 hours. Do not move or open the yogurt maker during this time.

4. In 24-30 hours, remove and dry the milk bucket and gently place it in the refrigerator to chill for 8 hours, so it will set up nicely.

5. Pour it into the bag that comes with the Yogourmet Yogurt Maker, hang it over a bowl (in or out of the refrigerator) and let the liquid drip from it overnight, and refrigerate. Your yogurt will stay fresh for three weeks if kept cold. After bleeding and diarrhea are gone, you may try the undripped yogurt, if you prefer.

To my knowledge, there are no commercial yogurts with the right bacteria introduced, which are fermented over 24 hrs. to make them lactose-free (sugar-free). Some of the commercial yogurts and many of the probiotic supplements have had strains of bacteria introduced that Elaine says can mutate into bad bacteria in a bad gut. The Yogourmet Starter introduces the proper bacteria. Also, the probiotic count is much higher than you can get in any supplement.

Refresher: The yeast/Candida/unhealthy bacteria (whatever you prefer to call the bugs/critters - Elaine said they all ride piggy-back on each other) thrive on sugars/starches of all kinds, overpopulate, produce toxins that cause inflammation and damage to the mucosal lining of the intestines. Digestive enzymes which break down/digest foods are destroyed. Undigested foods sit in the intestines and continue to ferment, giving the critters a feast . . . and overpopulation continues. Your body eventually becomes starved of nutrients, which leads to uncomfortable symptoms, a weakened immune system, and, eventually, debilitating disease . . . the VICIOUS CYCLE!

When there is mucosal damage, one of the first digestive enzymes to disappear is lactase that digests lactose (dairy sugar) . . . thus, the 24-hour lactose-free yogurt with no sugar. To balance the intestinal flora and heal the intestines, you must not only starve the bad critters of the foods they thrive on (so they die off), but you must also replace them with the good critters from the homemade yogurt. It's the age old battle of good over evil . . . so what else is new?

Most people who have yeast/Candida/unhealthy bacteria problems also have arthritic-like pains, swelling in their joints, stay very tired, suffer brain fog and allergies, and eventually develop many other very serious ailments. In time, those symptoms typically greatly improve or go away completely when the intestinal flora becomes balanced and nutrients are again being absorbed.

We go through almost four quarts of yogurt a week! Don fixes it if I don't get to it. We are so hooked on it and it really fills a lot of holes in the menu, too. A cup a day keeps the doctor away! J

A: Leave it off a few days. Check to make sure your milk does not contain gum additives. Make sure to drip the yogurt (in the cheesecloth bag that comes with the machine, or use a coffee filter, or purchase a Donvier Cheese Maker/dripper) and start with a teaspoon per day and work very slowly up to about a cup per day. If at some point it bothers you, drop back again. Most who do have problems can build a tolerance for it this way. If it continues to be a problem, see “MAKING YOGURT & OTHER FERMENTED FOODS” for probiotic alternatives. Some can tolerate goat milk yogurt better than cow milk yogurt. You can find a goat milk yogurt recipe also on “MAKING YOGURT & OTHER FERMENTED FOODS”. One, but no more than three cups of yogurt daily is recommended.

After 1- 2 days on chicken soup & diluted juice, follow this menu for no more than 3 - 4 days:

Cheese, sometimes called Hoop Cheese – should be dry and grainy (with no liquid) and literally fall apart when unwrapped) moistened with homemade yogurt - you may substitute dripped homemade 24-hr. yogurt for the Dry Curd Cottage Cheese (DCCC).

CHEESECAKE RECIPE:

The cheesecake filling should be made without a crust and grated lemon rind until healing has occurred.

1/2 C. homemade 24-hr. yogurt or cream cheese (dripped yogurt) made from 24-hr.

2 C. DCCC - Look for Friendship Dairies Bulk Farmer's Cheese or Hoop Cheese from

Central Market or substitute the 'Cream Cheese' recipe (which is dripped homemade

SCD yogurt) listed in the Gourmet Section of BREAKING THE VICIOUS CYCLE.

Place all ingredients in blender or food processor (metal blade) putting eggs in first so that blender blades will turn freely. Blend until smooth, stopping, if necessary, every 15 seconds to push ingredients down, scraping the sides of the container at the same time with a spatula. Pour into loaf pan and bake in oven at 350 F for about 30 minutes or until edges are brown. Cool and refrigerate.

Purchase Unflavored Gelatin (Knox or other brand); found in baking section of your grocery store. Follow the instructions printed on the package. Place 1 cup of cold juice in a bowl, and bring three cups to a boil. Sprinkle 4 packets of gelatin over the cold juice and let sit for 1 minute. Then add the hot juice, stir to dissolve the gelatin and add honey (or legal saccharin) to make it sweeter and a little lemon or limejuice for extra “zing” and to change the honey taste. Refrigerate until congealed and enjoy! After healing you may enjoy gelatin desserts and salads with raw fruit, nuts, or vegetables added.

Be sure to read all articles on page "#3 - Expanding SCD" on this website, and slowly begin adding foods according to the chart below, remembering to peel, seed, and cook fruits and vegetables very soft (to soften the fiber, making them more digestible). If you are doing fine after Stage 1, progress to Stage 2, and so on. If you have more symptoms, drop back to the previous level for a few days, and then progress when they are gone.

When adding almond flour baked goods in Stage 3, be sure to use blanched nut flour and eat only the equivalent of about ½ muffin per day for a while before increasing. Remember that nut flours are 100% nuts with lots of fiber. Overindulgence can cause loose stools and be too much roughage if added too quickly.

Progress to Stage 4 after pain/diarrhea have been gone for 3 weeks. Slowly increase nut flour baked foods. If doing well, then introduce RAW, PEELED fruits and vegetables, unsalted raw nuts . . . all very slowly and cautiously. This is also a good time to read page “#4 – Personalizing SCD” to decide what supplements you want to add and how you can tailor the SCD to any specific health issues you may have.

Wait 4 – 6 weeks after symptoms are gone to add cruciferous vegetables: Brussels sprouts, chard, kale, and mustard greens. Add SCD soaked white beans/lentils/legumes, cautiously, after about 2 months and no symptoms.

Healing has a different time-frame for every person. Most people begin to Improve within

three weeks after the dietary regimen has been started and continue from there. Some are

much slower. As long as you are seeing even a slight improvement, you can know that the

SCD is working. Be patient and continue on. At about the second or third month there is

sometimes a relapse . . . even when the diet has been carefully followed. This can occur if

the person develops a respiratory infection, or has to take antibiotics for any reason, or for

no obvious reason. Do not allow this to discourage you. Once an individual gets over this,

improvement is usually steady with minor setbacks occurring occasionally during the first

The chart below is based on the healing process that is taking place. It is not based on a timeline. Some people may be able to add new foods more quickly than others.

Intro

FRUITS
Legal Juice
or Gelatin Only

Grape Juice
(100% grape, any color, not frozen, not with calcium)

Apple Cider
(non-alcoholic cider only, brown, refrigerated; commercial apple JUICE IS NOT legal)

Stage 1

FRUITS
Peeled, deseeded
& well cooked

Homemade Applesauce
Homemade Pearsauce

Raw

Banana
(very ripe with spots)

Homemade Juiced Fruits

(with all pulp removed and diluted by at least 50%)

Stage 2

FRUITS
Peeled, deseeded
& well cooked

Apricot
Peach
Pineapple
Plum
Tomato

Raw
Avocado

Stage 3

FRUITS
Peeled, deseeded
& well cooked

Blueberry
Blackberry
Cantaloupe
Cherry
Date
Elderberry
Fig
Gooseberry
Grapefruit Kiwi Kumquat
Lemon
Lime
Mango
Orange
Papaya
Passion Fruit
Strawberry
Tangerine
Watermelon

Dried Fruit & Raisins
(well cooked in water and soft. Note : raisins
are more advanced than other dried fruits)

Stage 4

FRUITS
Raw, peeled
* (see note above
the chart)

Apple
Apricot
Avocado
Cantaloupe
Cherry
Date
Elderberry
Fig
Gooseberry
Grapefruit
Grapes* (see note)
Kiwi Fruit
Kumquat
Lemon
Lime
Mango
Orange
Papaya
Passion Fruit
Peach
Pear
Persimmon
Pineapple
Pomegranate
Plum
Tangerine
Tomato
Watermelon

Stage 5

FRUITS
Raw

Apple
Apricot
Blueberry
Blackberry
Cherry
Date
Elderberry
Fig
Gooseberry
Grapes
Olive
Peach
Pear
Persimmon
Plum
Raisin
Strawberry
Tomato

Dried Fruits
(All dried fruits that have not been cooked in water should be eaten sparingly)

Raisins
(try cautiously)

VEGETABLES
Peeled
& well cooked

Carrot
(cooked for 4 hours & pureed for moderate to severe symptoms)

VEGETABLES
Peeled, deseeded
& well cooked

(although not
required, pureed is a great way to start)
Acorn Squash
Buttercup Squash
Butternut Squash
Spinach
Zucchini (and
other summer squash)

Homemade Juiced Vegetables

(with all pulp removed and diluted by at least 50%)

VEGETABLES
Peeled, deseeded
& well cooked

Artichoke-French
Asparagus
Cucumber
Garlic
Green Beans
Mushroom
Peppers
Pumpkin & Winter

Squash varieties
(excluding spaghetti squash)
Watercress

VEGETABLES
Peeled
(as appropriate)
& cooked

Beet
Bok Choy
Broccoli
Brussels Sprouts
Cabbage
Cauliflower
Celeriac
Celery* (see note above)
Chinese Cabbage
Collards
Eggplant
Kale
Leek
Lettuce
Lima Beans-Fresh
Olive
Onion
Parsley
Pea
Peppers
Rhubarb
Shallots
Snow Peas
Spaghetti Squash*
Sugar Snap Peas
Swiss Chard
Watercress

VEGETABLES
Raw

Bok Choy
Broccoli
Cabbage
Carrot
Cauliflower
Celeriac
Celery
Chinese Cabbage
Collard
Cucumber
Daikon Radish
Kale
Leek
Lettuce
Mushroom
Olive
Onion
Peppers
Radish
Rhubarb
Shallots
Snow Peas
Sugar Snap Peas
Spinach
Swiss Chard
Watercress

MEATS
Roast/Boiled
or Broiled

Chicken
Beef
Turkey
Lean Pork
Lean Game Meats
(NO Ham or Bacon)

MEATS
Roast/Boiled
or Broiled

MEATS
Baked

MEATS
Pan Fried

Crisp-fried pork
or LEGAL (sugar and nitrate free, pure honey-cured) bacon
or crisply-fried legal prosciutto or crisply-fried additive-free side pork (looks like dull-colored bacon)

MEATS
Battered/Deep Fried

MEATS
Dried Jerky

OIL & BUTTER

(Use in any recipe that calls for it – otherwise use sparingly)

NUTS
Homemade Nut Milk

Blanched Almond Milk
Pecan Milk
Homemade

Nut-Milk Yogurt

(Use nut milk, nuts, nut butter and/or flours balanced with other food groups so allergies don’t develop. The nut milk should have all pulp/fiber removed and be diluted.)

NUTS
Nut Butters

Blanched Almond
Pecan

Homemade Nut Milk

Coconut Milk
Blanched Cashew Milk
Blanched Hazelnut Milk
Macadamia Nut Milk

NUTS
Nut Flour

Pecan Flour
Blanched Almond Flour
(Pecan flour & Blanched
Almond Flour are
easiest to digest)

Nut Butters

Blanched Cashew Butter
Blanched Hazelnut Butter
Macadamia Nut Butter

NUTS
Nut Flour

Blanched Hazelnut Flour
Cashew Flour
Macadamia Nut Flour
Walnut Flour
Coconut flour

Nut Pieces

Blanched Almond
Pecan
Nut Pieces
Shredded Coconut

NUTS
Whole Nuts
(chewed well)

Blanched almond
Pecan
Blanched Hazelnut
Cashew
Macadamia Nut
Walnut
Shredded Coconut

(Use nut milk, nuts, nut butter and/or flours balanced with other food groups so allergies don’t develop)

EGGS
Any Style
(When cooking,
keep fats
to a minimum
because they are
harder to digest)

EGGS
Any Style

BEANS

Soaked & Cooked
(Prepared according
to BTVC)

Haricot Beans
Lentils
Lima Beans
Navy Beans
Split Peas

BEANS
Cooked
(Prepared according
to BTVC)

Black beans
Kidney Beans

This list of foods is not all inclusive. Please check list of legal/illegal foods.