# 4 - PERSONALIZING "SCD" > * THE SCD HAS PLENTY OF FIBER!


Recent research connects bacteria to IBS in patients.  Bacteria that belongs in the large intestine backs up into the small intestine, creating inflammation and loss of digestive enzymes.  This is known as "upper bowel contamination" or UBC.  Fiber’s job is to move the food along and prevent the bacteria from swimming "upstream". That explains how people get damaged intestines from skipped meals; since that would suspend the flow of food (fiber) and allow the bacteria to swim upstream. And this is only the beginning of worse bowel problems or diseases to come.

 

The SCD is a nutritious high fiber diet. For those who are concerned about getting enough daily fiber, I recommend taking a pencil and doing the math.  Experts believe that most of us need 25-35 grams of fiber per day to have healthy intestines, digestion, and absorption.

 

When first beginning the SPECIFIC CARBOHYDRATE DIET, many have irritated intestines, and cannot digest the “legal” nuts or raw fiber. For a while they must cook their fiber foods until softened. Cooking foods until soft does not destroy the fiber; it only makes them more digestible and less irritating to the intestines, giving them time to rest and heal.  Below is a daily sampling of the foods on the SCD.  As you can see, it is easy to get the fiber we need into our diet without grains . . . and the vegetables, fruits, and nuts that take the place of grains are so much more nourishing.

 

To get the recommended 25-35 grams of fiber and good fats per day, include the following in your diet:   

 

1-3 cups of homemade lactose-free yogurt (recipe in BREAKING THE VICIOUS

       CYCLE)

            1 cup trail mix (basic recipe below) . . . spread out during the day

            3-5 servings of vegetables (pealed and cooked soft in the beginning)

            2-4 servings of fruit (pealed and cooked soft in the beginning)

 

COUNT YOUR FIBER INTAKE

 

YOGURT SMOOTHIE:                               Approximately 8.7 grams

            Banana                                     7.1

Plus one of following:

            10 cherries                               1.6

            1.2 C. apricots                         1.0

            21/2” peach                              1.7

            ½ C. blueberries                       2.0

            ½ C. mango                             1.5

            ½ C. strawberries                     1.7 (wait until symptoms are gone)

 

1 CUP TRAIL MIX (raw nuts):                  Approximately 10.4 + grams

            ½ C. peanuts                            5.8 (wait until symptoms are gone; some react to peanuts)

¼ C. cashews                           5.0

¼ C. almonds                           4.0

            ¼ C. pecans                             3.0

            ¼ C. raisins                              2.0 (wait until symptoms are gone)

¼ C. sunflower seeds               2.0 (wait until symptoms are gone)

            ¼ C. walnuts                            1.4

                    

3-5 SERVINGS VEGETABLES

½ C. lentils                               7.8 (wait until symptoms are gone)

½ C. Great Northern Beans      6.2 (wait until symptoms are gone)       

½ C. green peas                       5.0

8.7 oz. broccoli                        4.5

½ C. Lima beans                      4.5 (wait until symptoms are gone)

½ C. Brussels sprouts               3.4

½ C. Navy beans                     3.3 (wait until symptoms are gone)

½ C. avocado                          3.1

            ¾ C. spinach                            3.0

½ C. Hubbard squash               3.4

½ C. carrots                             2.6

½ C. turnip greens                    2.2

½ C. cabbage                           2.1 (wait until symptoms are gone)

            ½ C. cauliflower                       2.0

            ½ C. green beans                     2.0

            1 C. mustard greens                  2.0

            3 oz. onion                               2.0

½ C. asparagus                        1.9

½ C. mushrooms                      1.7

1 med. tomato                          1.4

½ C. collard greens                  1.3

            ½ C. eggplant                           1.2

 

2-4 SERVINGS FRUITS:

            Banana                                     7.1

1 C. mixed berries                    5.0

½ C. zante currants                   4.9

¼ C. raspberries                       4.2

1 med. pear                              4.0

2 3/4“apple                              3.7

3.7 oz. kiwi                              3.1

¼ C. prunes                             3.0

1 oz. coconut                            2.6 (wait until symptoms are gone)

1 med. apricot                          2.5

            1 med. orange                          2.2

            1 med. tangerine                       2.2

½ of 5” cantaloupe                   2.1

1 lrg. fig                                    2.1 (wait until symptoms are gone)

½ C. blueberries                       2.0

½ C. cranberries                       2.0

¼ C. raisins                              2.0 (wait until symptoms are gone)

½ C. strawberries                     1.7 (wait until symptoms are gone)

            21/2” peach                              1.7

            10 cherries                               1.6

½ C. mango                             1.5

2 C. watermelon                       1.0

            ½ C. apricots                           1.0

            7”x2” honeydew                         .8

 

MISCELLANEOUS:

            ¼ C. pumpkin seeds

½ C. peanuts                            5.8 (wait until symptoms are gone – some don’t tolerate well)

            2 T. natural peanut butter          2.0 (wait until symptoms are gone)

¼ C. sunflower seeds               2.0 (wait until symptoms are gone)

           

As you can see, it is very easy to get the fiber we need in our diets without grains . . . by eating 3-5 servings of vegetables, and 2-4 servings of fruit per day plus a cup of nuts or nut flour baked food . . . which we should be eating daily to get the nutrition we need to keep our immune system strong.

Kay Stence