Going gluten and dairy free for PCOS: Do you really need to do it?

In a nutshell

Both gluten and dairy have been rather controversial topics lately, with more and more people getting concerned about the health implications of consuming them. Unsurprisingly, there were also many concerns about the link between PCOS and gluten and dairy.

As shown in studies, there is no direct connection between PCOS symptoms and the consumption of dairy and gluten. Although some studies show the potential negative side effects of products from these groups, they are generally not tangible if you consume them in moderation and without having gluten or dairy intolerance. Thus, not all women with PCOS should remove these products from their diets.

Polycystic Ovary Syndrome (PCOS) is a condition affecting females and their reproductive systems. Messing up with hormone production, this condition typically leads to significant hormonal imbalances and a variety of associated issues, including insulin resistance, increased risk of type 2 diabetes, and others. Since it affects your hormones, insulin response, and metabolic function, PCOS typically requires significant dietary adjustments to manage its symptoms. Generally, it’s recommended to follow a balanced and nutritious diet. But what about specific products, such as dairy and gluten? In this article, we’ll delve into the link between PCOS and gluten and dairy.

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PCOS and Dairy: The Possible Negative Effects

Although people have been consuming dairy for quite a while, and many studies say it’s safe, there have been many serious considerations about how well a human body can actually tolerate such products and the nutrients present in them. Let’s take a look at the three possible negative effects supported by PCOS and dairy research.

Overstimulation of Insulin and Insulin-like Growth Factor-1 (IGF-1) Production

Generally, it’s believed that milk and dairy products have a low glycemic index (around 15-30), which should mean that these products shouldn’t trigger changes in your blood sugar levels. Nevertheless, they have a fairly high insulinemic index (90-98). Being insulinotropic, dairy products have been found to overstimulate the production of insulin and IGF-1.

These research findings mean several things:

• By triggering excessive insulin release, dairy can potentially worsen insulin resistance. As you may already know, this condition is rather frequently associated with PCOS, which is one of the main reasons why dairy and PCOS don’t always go along well.
• Additionally, overstimulated insulin and IGF-1, especially in excessive dairy consumption, have been shown to promote the development of various chronic diseases. These can include cardiovascular issues, acne, and type 2 diabetes.

Potentially Enhanced Androgen Levels

Higher levels of IGF-1 that might be caused by excessive dairy consumption are shown to interfere with both female and male hormones–they tend to increase the level of androgens (male hormones).

While research findings may only detect slight variations in androgens in healthy adults, this effect of dairy products might be particularly tangible for women with PCOS, who already have hormonal imbalances and excessive production of androgens. Furthermore, it’s worth noting that many PCOS symptoms, including acne and hair loss, are triggered specifically by higher androgen levels. This means that consuming dairy products can potentially lead to worse hormonal issues in women with PCOS.

Another important consideration is the presence of naturally occurring hormones, such as estrogen, prolactin, progesterone, corticoids, and androgens, in some dairy products. According to experts, these hormones could interact with human hormones and thus could be a significant concern for consumers. However, more studies are needed.

Risk of Increased Inflammation

Generally, it’s believed that consuming dairy products is safe in terms of inflammation. The biggest body of research suggests that bodily inflammation markers do not increase significantly after dairy consumption. However, a handful of studies suggest that there might be a risk of increased systemic inflammation on certain occasions.

Namely, consumption of milk that contains A1 β-casein has been shown to cause enhanced gastrointestinal inflammation in people who have casein or lactose intolerance. The same study confirmed that the elimination of products with A1 β-casein from one’s diet can reduce inflammation and related gastrointestinal response.

So, what if you have both PCOS and dairy intolerance? It’s known that PCOS is associated with chronic, low-grade inflammation, which can further aggravate PCOS symptoms. Thus, if you add more inflammation by consuming dairy that you can’t tolerate, this can possibly lead to a worsening health condition, though more studies are needed to confirm this.

PCOS and Gluten: Can It Be Bad for You?

Gluten is another popular concern when it comes to determining the right diet for PCOS.

Although gluten remains a hot and controversial topic, currently, there is no evidence that consuming it can be bad for you just because you’re diagnosed with PCOS. In fact, most studies confirm that gluten only has adverse effects on people who suffer from:

• Celiac disease
• Non-celiac gluten sensitivity
• Wheat allergy
• Gluten ataxia

All these conditions can make you incredibly sensitive to gluten, making you experience an autoimmune response to consuming it.

Possible Considerations About Consuming Gluten With PCOS

Inflammation

Women diagnosed with PCOS tend to have a higher level of inflammatory cells circulating in their bodies due to chronic inflammation. Unbroken gluten that remains in your system can further exacerbate your inner inflammatory processes if you have celiac disease or non-celiac gluten sensitivity.

Insulin Resistance

Generally, gluten itself should not interact with your blood sugar or worsen insulin resistance. Nevertheless, we have to admit that some gluten-containing products just naturally have a high glycemic index. These products, for example, white bread, cakes, croissants, and others, can indeed lead to issues with your body’s response to insulin and cause the development of type 2 diabetes in the long run.

Do You Need to Follow a Gluten and Dairy Free Diet for PCOS?

Due to a large number of associated symptoms and deep inner problems, managing PCOS indeed requires certain lifestyle and dietary changes to help you support your health and improve the quality of life. Nevertheless, this doesn’t mean that you have to remove whole food groups from your diet.

There is still not enough evidence to say that there is a direct link between PCOS and gluten and dairy. Consuming products from both groups is broadly associated with negative responses if you have intolerances. But if you don’t, you don’t necessarily have to remove them from your diet.

Who Will Benefit From a PCOS Gluten and Dairy Free Meal Plan?

As you now know, there are no significant reasons to go completely PCOS gluten and dairy free. Still, some groups of women may benefit from following such diets. These include:

• Have a confirmed dairy or gluten sensitivity.
• Experience tangible digestive issues, such as bloating, gas, and so on.
• Have a diagnosed autoimmune condition.
• Have confirmed ongoing inflammation issues (for example, joint pain or arthritis); in this case, eliminating gluten often shows good results in reducing inflammation.

If none of the aforementioned relates to you, there might be a few additional reasons to go gluten and dairy free for PCOS:

• You are struggling with significant skin problems, such as acne.
• You suspect possible food sensitivities based on how you feel after consuming dairy or gluten.
• You are experiencing worsening of your PCOS symptoms despite other lifestyle changes and treatment.

In any of these cases, you may want to try removing dairy and/or gluten from your diet for a certain time. Such an experiment can show you whether you actually feel better without these products or not.

Still remember about the possible nutrient deficiencies and other issues that may arise from removing certain food groups from your diet completely. Ideally, consult with a healthcare provider before making any significant changes.

FAQ

Why is dairy and gluten bad for PCOS?

There is no sufficient evidence to confirm that dairy or gluten has a tangible negative impact on your PCOS symptoms and overall health if you consume these products in moderation and consider your specific health needs.

Who should consider a diet free of dairy and gluten?

Currently, the only real indication to do so is if you have both PCOS and dairy intolerance or gluten intolerance (celiac disease). In this case, consuming products from these groups can lead to worsening of your inflammation and, hence, negatively affect PCOS symptoms.

How to consume dairy and gluten safely with PCOS?

It’s generally recommended to limit these products rather than eliminate them completely. Restrict your portions and make sure you consume these products in moderation. Also, be thoughtful of what kinds of products you choose, especially if you have insulin resistance. Ideally, you should opt for natural, hormone-free, and low-sugar dairy options and pick low-glycemic index gluten products to avoid changes in your blood sugar levels.

Conclusion

So, is there a direct link between gluten or dairy and PCOS? As you now know, there might be some potential side effects of consuming products from these food groups. Nevertheless, these side effects are typically manifested if you already have gluten or dairy intolerance, consume these products without control, or choose the wrong products, such as those that contain hormones or too many sugars.

Other than that, there is insufficient PCOS and dairy research to confirm that you have to remove this kind of product from your diet without special health indications for that. The same is true for gluten.

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