Paleo, Primal, SCD, GAPS: Which Diet Is Best for Autoimmune Illness?

Don't lie. When you first heard of the "caveman diet", you scoffed didn't you? Or perhaps you grunted a little. Sure sounded like another fad diet. I personally would've named it Encino Diet with Brendan Fraisier as posterboy to make it more competitive with Atkins, but hey caveman marketing is a bit primitive.

Fortunately for us, this doesn't appear to be a scam. Many patients with autoimmune or autoimmune-like conditions seem to benefit by changing to a diet based on evolutionary principles. No doubt you've heard of some of the most popular ones: Paleo, Primal, Specific Carbohydrate Diet (SCD), GAPS. There are a ton of resources out there on each diet, so I'll focus on the main differences between these 4 most popular diets & 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 dietary blasts from the past:

1. Paleo Diet

By far the most popular one, led by Loren Cordain & Robb Wolf. The focus is on all-natural (i.e. grass fed) animal fats and natural fats (ghee, avocado etc), and low carbs (starchy root vegetables, white rice, and other starches without antinutrients.) The basic tenet is that we're simply not evolved to optimize digestion and absorption of agricultural products.

Success: There are no controlled studies on this diet yet, but lots of >90% success rates reported by various doctors internationally. Dr. Jean Seignalet in France conducted a trial on autoimmune patients, with success being defined as 50% reduction in symptoms, and here are the results:

Rheumatoid arthritis: 200 (sample size), 80% (success rate)
Lupus: 13, 100%

Multiple Sclerosis: 33, 97%

Fibromyalgia: 41, 97%

IBS: 220, 98%

Crohns: 40, 100%

Chronic Fatigue Syndrome: 11, 85%

2. Primal Diet

Mark Sisson is the main proponent. Basically the same as Paleo except it allows full-fat dairy. According to Mark's pictures, shirts should also be avoided. Wouldn't mind having that body though!

Chris Kresser is another big proponent of Paleo that has incorporated dairy such as grass-fed butter and kefir into his protocol with much success. He talks about not tolerating more than a teaspoon of kefir at first, but slowly building up to pints a day. I've heard similar stories from ME/CFS patients that benefit from fermented dairy. His theory is that taking probiotics via kefir actually changes your microbiota or gut flora to allow your gut to tolerate dairy.

Success: I couldn't track down any statistics specific to the Primal Diet, but due to its similarity to Paleo I would imagine if you could tolerate dairy, the statistics for Paleo might be a good reference. 

3. Specific Carbohydrate (SCD) Diet

This was developed by Sydney Valentine Haas, MD. At first glance it sounds like a low-carb diet, but the basic tenet is actually that carbs feed overgrowth of yeast & bacteria in the gut, so limit both the amount & types of carbs to well-absorbed. The major difference from Paleo: properly-prepared legumes such as beans are allowed, and like Primal, dairy is allowed.

Success:

Autism Research Institute's survey found that with 71% of parents noted improvement in their kids from SCD.

"Proponents of the diet claim there is an 80% recovery rate for Crohn's disease and a 95% recovery rate for diverticulitis." - http://altmedicine.about.com/od/popularhealthdiets/a/specific_carb.htm

And most impressive, results of a pilot study done on Irritable Bowel Syndrome:

"Notably, 9 out of 11 patients were able to be managed without anti-TNF therapy, and 100% of the patients had their symptoms reduced." - http://escholarship.umassmed.edu/cgi/viewcontent.cgi?article=1025&context=cts_retreat

4. Gut And Psychology Syndrome (GAPS) Diet

Based on the SCD diet, and developed by Dr. Natasha Campbell-McBride. The main difference from the other diets is the focus on healing the gut, as opposed to just feeding it foods that are optimally digested & absorbed. Main difference from SCD: emphasis on bone broth and fermented foods, less beans, gradual implementation of dairy casein to tolerance starting from Ghee (which has virtually no lactose).

Success: Because this diet's the newest of the list, statistics are lacking so far. In my personal opinion, based on what we know about leaky gut though, the use of bone broths to provide easily-absorbed nutrition and seal the gut en route to building tolerance of fermented products makes this diet especially appealing for severe LGS.

Final Thoughts: There is far more similarity within these diets than there is different. GAPS was mostly developed as an improvement to SCD, and Primal was mostly developed as an improvement to Paleo. In the end, many practitioners agree that ultimately an elimination diet where you eliminate a food for 30 days and then add one thing in at a time (and monitor how you feel) is the way to figure out which foods and amounts of those food your body reacts to.

Eating Paleo Food? See Here What Can Be Dangerous

AppId is over the quota
AppId is over the quota

The Dangers of Eating Paleo Food

When starting on any new dietary venture, some changes in your usual eating schedule are bound to change. The paleolithic diet is no exception. This diet includes no dairy consumption, which can be bad news for those who need it for their bones. Primarily, aging women who require dairy as a sole source of nutrition. Even if that means drinking only almond or lactose milk, these are still considered processed items, and thus, would be seen as unfit for the traditional paleolithic diet. Of course, there is the alternative of taking medication for your dairy nutrition, but this can become both expensive and abrasive with long-term use.

The type of meat the paleo diet promotes, isn't exactly the same kind of meat that was readily available during the caveman days. Plenty of paleo food followers would suggest that only eating meat that is lean is acceptable, most preferably the meat that is hunted down by their own hands, or at least meat that came from naturally fed animals. Others do not stick to such a strict rule of thumb. The fact of the matter is that most individuals who try the paleolithic style tend to go for regular, only sometimes lean meats, that were purchased in a grocery store. This is usually due to the convenience of obtaining such meats, and of course the cost. Those who eat paleolithic foods and go for the cheaper, lazier route of obtaining their meat, can incur things that were not found in actual paleolithic food. At least, not back in the day.

Since the paleo diet consists of meat, and most people tend to hit up the grocery store for such things, over-indulgence in grocery store meat can prove hazardous. Store bought meats almost always include antibiotics, heavy metals, strontium, growth hormones, an alarming amount of pesticide concentrations, a plethora of omega-6 fatty acids, and toxicity. Such toxicity is caused by more than 100,000 chemicals, all man made. Nowadays, these are found floating around the environment.

Besides over-indulging in red meat consumption, too much fish can also be very dangerous to your health. Even if the fish is caught by hand, you're risking some serious mercury poisoning, Staphylococcus Aureus, sex-altering hormones, or even exposure to Dioxin. Dioxin is a byproduct of certain manufacturers and can easily be exposed to animals, particularly fish, in the form of chemical waste.

As dangerous as eating too much meat may be, eggs are also something that can potentially cause issues with your health. High levels of meat and eggs (including poultry), tend to have acidic effects on the body. When these are metabolized, they produce phosphoric and sulfuric acid. Fats also have the potential to form acetic acid. This is due to the over abundance of proteins, which are found in those certain paleo foods. The body tries to turn this intake of protein into acid salts, in order to avoid those other nasty acids. To convert protein into these, rather harmless acid salts, the body requires other types of proteins to combine with the meat protein. This can be difficult to gain on the paleo diet, since one of the most important protein types this process requires is calcium. Sodium is also an important aspect of proper nutrition, especially when it comes to breaking down meat proteins.

Basically, in order to have the healthiest palette (as far as food goes), it's good to keep it balanced and well-rounded. That means daily consumption of every food group, in their proper amounts. With the paleolithic diet, not only are you exposed to large amounts of meat, but you are also suppressing your body of important nutrients that are found in many grains. In a diet consisting of paleo food, you are not supposed to consume grains. This can be detrimental to your body's development, as many grains are actually very good for you. Cereal grasses, certain cereal grains, grain sprouts, and wheat grass - all have significant health benefits that your body shouldn't be without.

Without balance, the body can be strong in one respect, and very weak in another. This can cause a weakened immune system, making you more susceptible to illness. This is very dangerous. If your diet consists of foods that are acid-forming in nature, your body will eventually start stealing calcium from your very bones. This is to force a balance with your body. Following a strong paleo diet would eventually disrupt such a balance.

If your pH balance is low, your body naturally begins a "leaching" process. This process can also extract what it needs from urine and soft tissues, which can create quite the enriched environment for cancer. Osteoporosis is the eventual result. Minerals like calcium, magnesium, and potassium are key to balance, when your diet consists of high meat intake.

If you thought about having a paleo diet or already eating paleo food, you would want to have a good paleo book. See here the new Paleo Cook Book

The Paleo Diet: Arthritis, Inflammation, and Food Allergies, Help, or Hype?

Everywhere you look there is a "new" weight loss, health promoting, or performance enhancing diet. "The Paleo Diet," (Paleo: being before the agricultural revolution) created by Dr. Loren Cordain is gaining a lot of buzz. It is promoted as an anti-arthritis diet.

In this diet, Dr. Cordain outlines a "hunter-gatherer" diet plan, claiming to help people optimize health, minimize risk of chronic disease, reduce inflammation, and lose weight. It is based upon common, modern foods, which mimic the food groups of our (pre-agricultural) ancestors. The concept is, "If the cavemen didn't eat it, you shouldn't either."

This is due to the high correlation between inflammation of the gut and joints. Autoimmune problems are thought to result from lectins, a protein often found in grains. When consumed in large quantities, these lectins could lead to increased inflammation. Wheat contains both gluten and lectins, and intolerance to both gluten and dairy lectins have been connected to arthritis.

A diet too high in omega-6 fatty acids and too low in omega-3 fatty acids can also promote inflammation. Omega-3 fats are known to reduce inflammation, while overconsumption of Omega-6 fats has been linked to arthritis inflammation. Processed oils such as corn, soybean, and vegetable oils contain high levels of Omega-6's, unlike butter, olive oil, or coconut oil. Both fats are necessary, but in a proper ratio. Creating a smart balance can help improve health.

While interesting in theory, it is not a magic bullet. Eating and exercise patterns have changed dramatically since prehistoric time. Because our lifestyles are different from our Paleolithic ancestors, so are our nutritional needs.

(Pros) The Paleo Diet:

Promotes eating natural foods, needed to maintain health. The body and brain work in harmony, and all-natural foods promote functioning, whereas highly processed foods can cause dysfunction.Uses protein as the mainstay of the diet, and decreases carbohydrates and processed foods. This ratio of protein to carbs, was seen more in our earlier ancestors.Lowers the chance of health problems due to food intolerance. For people with arthritis, food allergies or sensitivities, (especially to gluten, nuts, additives, dairy, artificial preservatives, or refined carbs) such restriction can create a noted health advantage.Encourages lower carbohydrate intake and lower glycemicfoods. Foods low on the glycemic scale are digested and absorbed more slowly, so they do not spike blood sugar.Creates a high fiber intake, which is essential for good health. Whole grains, fruits, and non-starchy vegetables are excellent options to increase fiber; they promote intestinal health and reduce inflammation.Does not demonize healthy fats. Encouraging and allowing monounsaturated and polyunsaturated fats with balancedOmega-3 and Omega-6 fats, offers a cardiovascular benefit.Promotes a net dietary alkaline load, tobalance dietary acid.This offers a range of health benefits such as stronger bones and muscle, lower blood pressure, and a decreased risk for kidney stones.Increases potassium intake and decreases sodium intake. Unprocessed, fresh foods contain 5 to 10 times more potassium than sodium, (a ratio to which Stone Age bodies were adapted).

(Cons) The Paleo Diet:

Demonizes Dairy (a healthy food group). Unless you have a true sensitivity, there is no need to exclude dairy, which serves a distinct purpose in the diet. It provides essential nutrients the body needs to function properly.Excludes potatoes, legumes, and peanuts. While higher in glycemic value, potatoes are a natural starchy vegetable. All natural foods should have a place in healthy diets. Learning when, and how to place them in your diet, would provide more benefit than excluding them.Is restrictive. It provides a list of off-limits foods (many of which are natural and healthy). Not everyone is willing, or able to withstand this, making adherence a problem. Processed foods, sugars, and starches are not allowed. For some this would be a deal breaker.Does not emphasize the role of exercise and leading an active lifestyle. Diet is only one component of living a healthy lifestyle. Any plan that does not include the role of movement, in one's life, should be looked at with skepticism.Does not address or take into consideration, the mental component of eating. While a scientific approach is taken, the mental attachment to food can often override what we understand to be beneficial. By not offering support or accountability, this plan leaves room for a high drop out rate.

The bottom line is, if you are looking for a different approach to eating, have some food sensitivities or arthritis, need structure, and would be willing to restrict your food options, this plan could provide the health benefits claimed by the creators.

However, a half-hearted attempt could lead to more frustration and perhaps additional pounds. Keep in mind, healthy eating is not something you do TO yourself, but FOR yourself. Finding a method that works in your lifestyle, makes that possible. Here is a general checklist for evaluating any healthy living plan. Does it:

1. Increase healthy, natural, and unprocessed foods choices (not restricting any one food or group).

2. Decrease highly processed foods, sweets, and calorie dense food options.

3. Guide you to stay mentally engaged to what and why you eat, along with providing support and a means for accountability.

4. Encourage you to create, and stick to a plan to move more daily.

5. Allow you to make wise choices 80% of the time and allow 20% of the time for indulgences.

"Wellness Matters" Article Series by Lisa Schilling RN, BSN, CPT
Speaker, Writer, Wellness Coach & Consultant

Lisa Schilling is the author of "The Get REAL Guide to Health and Fitness-FIVE STEPS to Create Your Own Personal Wellness Plan." She juggles life as a doting wife and the mother of three boys, who keep her feet firmly planted on the ground!

Lisa is a Registered Nurse, author and recovering pageant queen, who spreads hope with her Get REAL approach to wellness. She empowers women, caregivers and groups to unleash their fullest potential by helping them to see their true beauty and discover their REAL value.

As an outspoken advocate for wellness and prevention, her motto is: "See one, do one, teach one!" Visit Lisa's website http://www.getrealwellnesssolutions.com/ to claim your FREE Bonus Gifts!

How to Create Your Own Paleo Eating Plan

In my experience the most effective long term weight loss solution is to eat clean and eat natural... essentially - eat Paleo.

Now, for the uninitiated, eating Paleo simply means eating foods that have been untouched by the hand of man. So if it doesn't swim, fly, walk, or grow, you don't touch it.

As the fitness LEGEND Jack Lalanne said: " If man made it, don't eat it".

Jack Lalanne was one of the great fitness and health minds on the planet throughout his 90+ years and a large part of his success came from his insistence to eat clean as much as possible.

Our diets have become overloaded with artificial man made foods, and this has caused many of the health and weight problems that we currently suffer from. Now, many artificial foods have a very important role to play in the world - providing cheap solutions to help feed starving populations all over the planet.

For those looking to lose weight and run a healthy life, however, artificial and processed foods should only take up a limited space on your shopping list.

Now, I am a firm believer in the 80-20 principle. Frankly, if you are eating well about 80% of the time you'll be fine. For the other 20%, enjoy yourself and don't worry too much about 'dieting' or limiting your intake of certain foods.

In the main, however, you'll want to focus on select groups of nutritious and delicious foods that promote weight loss, health, and vitality and leads to a wealth of health benefits beyond the simple aesthetic pleasures of seeing the pounds melt from your body.

So, to create your own Paleo eating plan, do the following...

1. Understand what's on your 'allowed' list and what isn't

Put simply, paleo dieters indulge in the following foods:

• Lean proteins
• Fish/shellfish
• Vegetables
• Fruits
• Eggs
• Nuts/seeds
• 'Good' fats - mainly oils

Its a simple list, but one that is full of awesome foods. Frankly, I could get by for the rest of my life just by digging into various meats, fish, veggies, and fruits without a problem whatsoever. I LOVE these foods and rarely stray away from them unless its part of my own strategy.

2. Go shopping

Once you know what you can eat and what you can't, go out and fill your pantry with all of the lovely nutritious paleo foods you can find. If you're a foodie, variety here is the key. Stock up and all sorts of veggies, fruits, meats, fish, and so on and you'll be overwhelmed by the number of potential food combinations and recipes coming atcha!

3. Find recipes

OK, so you have your food. Now, ask yourself - are you a keen cook or not? Do you like to try out different recipes or just keep things simple?

Personally, I love to try different foods but I'm not much of a cook. That's why I tend to keep things simple. For example, chicken or fish salads with plenty of veg and drissled in olive oil (extra virgin of course!) is a favorite of mine.

If you prefer to mix things up, which most do, then that's even better. Getting a variety of different colours and combos into your meals is beneficial, so get online, get some recipe books, and seek out different ways to make a paleo eating plan that works for you.

4. Prep work pays

If you're going to be committing to paleo eating them prep work becomes a fairly big factor. When you get to work and you haven't prepared, you might find it a bit tricky sticking with a paleo meal when confronted by the multitude of unhealthy lunches all around you.

Always prepare your foods beforehand. Make sure that you write up your list of meals for the entire week. Do this on a sunday and you'll have direction and a strategy. Then prepare your food for the following day in the evening. This might only be lunch if you're going to be getting home for dinner, but always bring along some handy snacks incase you feel peckish in the day. Nuts, snacky veggies like carrots, and perhaps a chicken breast (good snack in my book) are good ideas.

5. Strategise your 20%

Like I said, sticking with a plan infinitum is nigh on impossible for most people and, you know what, thats pretty boring as well. Don't worry about the odd splurge as long as you jump right back on the wagon.

The best way to do this is by using a strategy. Plan in an unhealthy meal, or even a period of indulgence, during the weekend when you want to relax and take a break from your diet. (Beware though if you're a recovering binge eater). Not only does this give you some psychological relief, but it also provided an hormonal boost of leptin which will help you burn fat faster in the following days.

Kind of a win, win really

6. Stick with it

Habits take a while to form so don't expect to find things easy at the beginning, especially if all of this is a huge departure from your normal eating habits. Most people take time to fully integrate a paleo eating plan into their own lives so don't worry if you relapse from time to when outside of your strategic 'cheating'.

When all is said and done, you'll be glad that you kept on going. Not only will you lose weight but your energy levels will increase, you'll sleep better, any medical ailments you have will probably improve, and you'll probably start walking around with a bigger smile on your face knowing that all the previous benefits are taking effect!

Toby is a Certified Personal Trainer, Fat Loss Expert, and Nutrition Specialist. For more information on how to improve your health and lose weight fast, visit his free blog at:

http://www.tobyedge.com/

To your health!
Toby Edge