Should you go gluten and dairy free with PCOS?
There is a *lot* of information out there about completely cutting gluten and dairy from your diet when you have PCOS - and a lot of information out there that tells you to cut them out no matter what! If you’ve tried it out and feel great without it, then you do you! Find what works for you. That said, I do not believe that reducing or cutting out gluten or dairy is right - or helpful - for everyone.
If you, like me, would never cut out certain foods entirely from your life (um, hello fresh pasta, pizza, chicken parm, or a killer cheese board at Thanksgiving!) it doesn’t have to be an all or nothing mindset. I approach my way of eating with a LOW gluten and LOW dairy mindset. Here’s why.
First off, going gluten and dairy free can be recommended for women with PCOS in order to deal with two significant underlying causes of the condition: insulin resistance and inflammation. Dairy and gluten are some of the most common sources of food intolerances, which can lead to poor gut health and inflammation in the body overall. Think debilitating symptoms like indigestion, bloating, nausea, stomach pain. There is also some evidence that shows the hormone IGF-I in dairy milk actually increases insulin resistance, contributing to weight gain and acne specifically. There are a lot of conflicting opinions, and I would highly recommend working with a health coach to try out an elimination diet first to see how your body feels with and without common food triggers.
So, for me, it's *low* gluten and *low* dairy. And that’s what works. I don’t feel restricted, but I honor and nourish my body in a way that supports my PCOS symptoms a large majority of the time.
There’s a lot of polarization when it comes to the right way of eating to support PCOS - especially on Instagram! It can all seem really super restrictive and just. not. fun. Or very black and white. But it’s not! Health, and especially PCOS, is NOT one size fits all.
As a Health Coach, my priority as your wellness partner is to figure out exactly what works for YOU, your body, and your life - not someone else’s. Not what works for me! What works for you. I have a few clients right now who are experimenting with no or low gluten and dairy for digestive health, and it can seem overwhelming to integrate it on your own at first. It takes time to build the habit, find substitutes, and really tune in to how you’re feeling or how your symptoms change throughout. That said, my clients have noticed impactful differences in their bloating, heartburn, digestion, reflux, and nausea when reducing gluten and dairy overall.
If you have any questions or want to know more about gluten and dairy with PCOS - book a free consultation! We can discuss what it looks like to work together, what it means to go through an Elimination Diet, and how to figure out exactly what supports your healing. I would love to connect with you.
x, Caroline
