Should You Go Gluten and Dairy Free with PCOS?
You may be surprised to hear that I rarely recommend a gluten-free diet for patients with PCOS. While there is a lot of online and social media chatter about the benefits of a gluten-free diet for PCOS, the reality is that there is absolutely zero research supporting this dietary intervention.
The likely reason that removing gluten from the diet can improve PCOS symptoms in some situations is that many gluten-containing foods are carbohydrates that cause increased insulin release. By eliminating foods that trigger insulin and reducing insulin levels, we can significantly reduce symptoms in those for whom insulin resistance is a major driver.
For many, adopting a gluten-free diet represents a challenging and unsustainable lifestyle change. Therefore, my initial approach typically involves focusing on reducing insulin through other dietary and lifestyle modifications rather than completely eliminating gluten.
However, it's important to note that some patients with PCOS do experience benefits from a gluten-free diet. Those who struggle with chronic digestive issues often find that eliminating gluten significantly reduces bloating and gastrointestinal pain. Additionally, individuals with both PCOS and a diagnosis of celiac disease should adhere to a gluten-free diet.
In general, I advise most of my patients with PCOS not to immediately switch to a gluten-free diet upon diagnosis. Instead, I recommend considering this dietary change in very specific situations or if a patient has already adopted it and experienced enough positive benefits to justify its continuation.
When to consider a dairy-free diet with PCOS
I often observe that patients eliminate dairy as one of their initial lifestyle modifications following a PCOS diagnosis. While I do believe that a dairy-free diet can benefit some individuals with PCOS, it's essential to recognize that not every person with PCOS necessarily needs to go dairy-free. There are two primary reasons I might recommend trying a dairy-free diet for PCOS.
You have insulin resistance
One of the primary drivers of PCOS is insulin resistance, a condition in which the body becomes less responsive to insulin, a hormone released in response to elevated blood sugar levels. In fact, up to 80% of women with PCOS experience insulin signaling issues, resulting in higher baseline and post-meal insulin levels. Chronically elevated insulin can disrupt the ovulation process, leading to irregular or absent menstrual periods. It can also increase testosterone levels, contributing to androgen-related PCOS symptoms like acne, hair loss, and hirsutism. Additionally, high insulin levels can promote weight gain and make it challenging to lose weight.
Given the significant role of insulin in many PCOS symptoms, dietary changes aimed at reducing insulin levels become a crucial part of treatment for many women. Some foods that can trigger a substantial release of insulin include simple sugars, sugary treats, starchy carbohydrates, and dairy products. In fact, a study has shown that reducing the consumption of starchy carbohydrates and dairy over an 8-week period can significantly lower insulin and testosterone levels in women with PCOS.
Therefore, when I have a patient with PCOS who has insulin resistance as a major contributor to their condition, I often recommend either reducing or eliminating dairy as part of their treatment plan, alongside other dietary and lifestyle modifications.
You have Acne
Another scenario where a dairy-free diet may prove beneficial for individuals with PCOS is when acne is one of their primary symptoms. Research has established a correlation between dairy consumption and acne, demonstrating that reducing or eliminating dairy from the diet can lead to a significant reduction in acne for some individuals.
When not to go dairy-free with PCOS
Your adrenals/nervous system are playing a large role in your symptoms
While many women with PCOS do experience insulin resistance and may struggle with acne, it's essential to recognize that this isn't the case for everyone. Some women with PCOS have high levels of adrenal androgens, particularly DHEA, and a dysregulated nervous system as the primary drivers of their symptoms.
For individuals in this category, a focus on eliminating or restricting certain foods can sometimes exacerbate their symptoms, so such dietary changes should be approached with caution, if considered at all.
You currently are or in the past have struggled with disordered eating
It's important to recognize that many women with PCOS may have experienced or currently struggle with disordered eating patterns. In such cases, strict elimination of any food should be avoided. Instead, if dietary changes are deemed appropriate, the focus should be on consuming nourishing and well-rounded foods
You feel the elimination of dairy would impact your quality of life
If you believe that eliminating dairy would significantly affect your quality of life, rest assured that it's not the sole dietary change that may help alleviate your PCOS symptoms. PCOS treatment should be tailored to your specific needs, and there is no one-size-fits-all approach when it comes to dietary changes.
A Final Word
When it comes to managing PCOS through dietary choices, remember to consider seeking guidance from a healthcare professional who can tailor a personalized plan based on your specific needs. Your well-being is worth the investment in expert advice and support. Together, you can navigate the best path towards managing PCOS and optimizing your health.
Looking For More Support?
Naturopathic medicine has many tools that can support you along your hormonal health & PCOS journey. You can read more about our approach to PCOS here, and reach out to the clinic if you have any questions!
References:
Phy JL, Pohlmeier AM, Cooper JA, Watkins P, Spallholz J, Harris KS, Berenson AB, Boylan M. Low Starch/Low Dairy Diet Results in Successful Treatment of Obesity and Co-Morbidities Linked to Polycystic Ovary Syndrome (PCOS). J Obes Weight Loss Ther. 2015 Apr;5(2):259. doi: 10.4172/2165-7904.1000259. PMID: 26225266; PMCID: PMC4516387.