Dairy and gluten: PCOS Edition

Hey Cyster! 👋🏽

I’ve been seeing this myth floating around between various “health” pages that women with Polycystic Ovarian Syndrome (PCOS) need to cut gluten and dairy and it’s simply not evidence-based, nor true.

Unless you have a gluten sensitivity or coeliac, cutting gluten of your diet is completely unnecessary and serves no health benefits, and could even be harmful. Many food sources of gluten are a wonderful source of fibre, B vitamins and other micronutrients that are actually found to be beneficial in conditions like PCOS, and opting for wholegrain and unrefined versions are even more advantageous in managing the condition through your diet.

In regard to dairy, it depends on each individual. Generally speaking, we know there’s high quality evidence demonstrating that various types of dairy consumption (milk, yoghurt etc) can reduce your risk for heart disease, high blood pressure, stroke, osteoporosis and Alzheimer's disease. In relevance to PCOS, we have data to show that dairy that be protective against insulin resistance, a common driving factor for the condition. Further, there are nutrients in dairy which can benefit women with PCOS (calcium, vitamin D, probiotics).

However, this might look different if you have PCOS and acne. In two literature reviews from 2013 and 2018, researchers concluded that frequent dairy intake as well as a high glycemic load diet (high in refined carbohydrates) contributes to acne. In one of these studies, it was all types of dairy, while in the other, it was predominantly fat-free and low fat milk that had this effect. Some of the studies included also contain bias due to self-reporting measures, might not be applicable to all age groups and barely any were randomised controlled trials (highest level of evidence). Where does that leave cheese, yogurt, or goat/sheep dairy? And what does all this mean?

Overall, there isn’t a lot of dairy research specifically in regards PCOS, hence the importance of working with the data we have available and a practitioner who can oversee your concerns. You don’t need to cut anything out of your diet that you don’t need to, and don’t let social media or influencers convince you otherwise.

Book in a consultation with Noor Naturopathy if you’re ready to take charge of your PCOS with evidence-based methods and without restriction.

References:

1: PMID: 29606920
2: PMID: 33413488
3: PMID: 31533272
4: PMID: 30096883
5: PMID: 23438493.