Should people with PCOS avoid gluten and dairy?

December 27, 2025 •

5 min read

Polycystic Ovary Syndrome (PCOS) affects up to 18% of women of reproductive age, many of whom also experience insulin resistance and chronic inflammation. This has led many to question the role of specific foods, particularly gluten and dairy, in managing their symptoms.

Quick Summary

The decision to avoid gluten and dairy for PCOS depends on individual sensitivities and health goals. While not necessary for everyone, these foods can exacerbate inflammation and insulin resistance in some, making a trial elimination and professional guidance beneficial.

Key Points

PCOS is Unique: Not everyone with PCOS needs to avoid gluten or dairy, as individual sensitivities vary greatly.
Consider Insulin Resistance: Dairy, especially low-fat milk and whey, can cause insulin spikes that worsen insulin resistance, a key driver of many PCOS symptoms.
Inflammation is a Factor: For those with an autoimmune condition like celiac disease or a gluten sensitivity, gluten can exacerbate the chronic low-grade inflammation associated with PCOS.
Trial Elimination is Recommended: If you suspect a sensitivity, a supervised elimination diet for 30 days can help determine if gluten or dairy is a personal trigger.
Focus on Whole Foods: Prioritizing a whole-foods diet, rich in fiber and low-glycemic index carbohydrates, is a proven strategy for managing insulin resistance in PCOS, regardless of gluten or dairy intake.
Full-Fat vs. Low-Fat Dairy: Research suggests low-fat dairy may have a stronger negative impact on insulin and IGF-1 levels than full-fat options.
Consult a Professional: Always talk to a healthcare provider or registered dietitian before making major dietary changes to ensure you maintain proper nutrition.

The Connection Between PCOS, Insulin Resistance, and Inflammation

Polycystic Ovary Syndrome is a complex endocrine disorder with symptoms driven by underlying metabolic issues, primarily insulin resistance and chronic low-grade inflammation. Insulin resistance, which affects a significant portion of those with PCOS, occurs when the body's cells don't respond effectively to insulin. This forces the pancreas to produce more, leading to excess insulin that can stimulate the ovaries to produce more androgens (male hormones). Elevated androgens are responsible for many classic PCOS symptoms, such as acne, hirsutism (excess hair growth), and irregular periods. Low-grade inflammation is also a known feature of PCOS, and some dietary components are theorized to aggravate this condition.

The Gluten Question: Is It a Problem for PCOS?

While there is no definitive research proving a direct link between gluten consumption and PCOS symptoms in all individuals, some evidence points to a potential issue for certain people. The primary concern relates to inflammation and insulin resistance.

Gluten and Inflammation

For those with celiac disease, a serious autoimmune disorder triggered by gluten, intestinal damage and inflammation are certain. However, some individuals without celiac disease may have a non-celiac gluten sensitivity, which can also cause a symptomatic inflammatory response. Since PCOS involves a heightened state of chronic inflammation, consuming a food that triggers a further inflammatory response could potentially worsen symptoms. A trial elimination of gluten can help determine if an individual has this sensitivity.

Gluten and Insulin Resistance

Gluten itself does not directly impact insulin resistance for most people. The issue often lies with the type of gluten-containing products being consumed. Refined carbohydrates like white bread, pasta, and sugary baked goods—all containing gluten—have a high glycemic index and can cause rapid blood sugar spikes, further taxing an already insulin-resistant system. Opting for low-glycemic, high-fiber whole grains can mitigate this effect.

The Dairy Debate: An Insulinogenic Effect

The relationship between dairy and PCOS is also complex, and research results are mixed. However, a key area of concern is dairy's insulin-stimulating properties.

Dairy's Impact on Insulin and IGF-1

Dairy products, especially low-fat milk and whey protein, contain branched-chain amino acids (BCAAs) that significantly stimulate insulin and Insulin-like Growth Factor 1 (IGF-1). For people with PCOS who already struggle with insulin resistance, this can be problematic, potentially leading to increased androgen production and worsened symptoms. This explains why some women with PCOS report an improvement in acne and other symptoms when they reduce or eliminate dairy. Interestingly, some studies suggest that full-fat dairy may have a less pronounced effect on insulin and IGF-1 compared to low-fat versions, as the fat content can buffer the insulin response.

Lactose Intolerance and Casein Sensitivity

Beyond the insulinogenic effect, some individuals with PCOS may also have undiagnosed lactose intolerance or a sensitivity to casein, another protein in milk. These sensitivities can cause digestive issues like bloating, gas, and discomfort, which can be particularly burdensome alongside other PCOS symptoms.

Making an Informed Decision: Factors to Consider

When deciding whether to eliminate gluten and dairy, consider the following factors:

Existing Sensitivities: Do you experience digestive upset, skin issues, or other inflammatory responses after consuming these foods? These could indicate a sensitivity.
Dietary Quality: A gluten-free and/or dairy-free diet isn't automatically healthier. If you replace these foods with processed, sugary alternatives, you may worsen insulin resistance and inflammation.
Nutrient Gaps: Removing entire food groups without a plan can lead to deficiencies in important nutrients like fiber, calcium, and B vitamins.
Individual Response: The best approach is a personalized one. What works for one person with PCOS may not work for another.

How to Conduct an Elimination Trial

If you suspect you have a sensitivity, a trial elimination can help clarify your personal triggers. A common method is to eliminate a food group for a period (e.g., 30 days) and then reintroduce it to observe your body's reaction.

Preparation: Identify and replace gluten- and dairy-containing foods with nutritious, whole-food alternatives. Examples include gluten-free grains (quinoa, brown rice, millet), legumes, nuts, seeds, and plant-based milks.
Elimination Phase: Strictly avoid all sources of gluten or dairy (or both) for a set period. Read labels carefully, as these ingredients can be hidden in many processed foods.
Reintroduction Phase: After the elimination period, reintroduce one food group at a time. Pay close attention to any changes in your symptoms, such as bloating, acne, or energy levels.
Assessment: If you notice symptoms worsening after reintroduction, you may have a sensitivity. Consult a healthcare provider or registered dietitian to confirm and create a sustainable, personalized plan.

Comparison: Standard PCOS Diet vs. Elimination Diet Considerations


Feature	General PCOS Diet (Low GI)	Elimination Diet (Gluten/Dairy Free)
Carbohydrates	Focuses on high-fiber, low-glycemic carbs like whole grains, vegetables, and legumes.	Focuses on naturally gluten-free grains, vegetables, and legumes to avoid potential triggers.
Dairy	Often includes low-fat dairy as a source of calcium, protein, and nutrients.	Eliminates all dairy or focuses only on fermented, full-fat options based on individual tolerance.
Inflammation	Aims to reduce inflammation through omega-3s, antioxidants, and limiting processed foods.	Also addresses inflammation, but specifically by removing potential dietary triggers like gluten or dairy.
Guidance	Broadly applicable, but personal consultation is always recommended.	Requires careful planning and, ideally, professional supervision to avoid nutrient deficiencies.
Best For	The general PCOS population to manage insulin resistance and overall health.	Individuals who suspect a specific sensitivity to either gluten or dairy is worsening their symptoms.

Conclusion: Personalization is Key

There is no universal 'yes' or 'no' answer to whether people with PCOS should avoid gluten and dairy. The evidence suggests that a personalized approach is most effective. Some individuals with pre-existing sensitivities, higher inflammation markers, or pronounced insulin resistance may benefit from eliminating these foods, particularly refined gluten and low-fat dairy. A well-planned elimination trial can provide valuable insights into your body's specific reactions. However, it's vital to avoid nutrient deficiencies and consult with a healthcare professional or registered dietitian before making drastic dietary changes. The goal is a sustainable, nutrient-rich diet that effectively manages your individual PCOS symptoms and promotes long-term health.

For more detailed information on managing PCOS through diet, visit the Johns Hopkins Medicine guide on PCOS Diet.

Frequently Asked Questions

No, a gluten-free diet is not required for everyone with PCOS. It is only necessary if you have been diagnosed with celiac disease, a gluten sensitivity, or find that eliminating it significantly improves your personal symptoms.

Dairy, especially low-fat milk and whey, can stimulate insulin and Insulin-like Growth Factor 1 (IGF-1), which can worsen insulin resistance and increase androgen levels in some individuals with PCOS. This can lead to aggravated symptoms like acne and irregular periods.

Celiac disease is a serious autoimmune disorder where gluten ingestion damages the small intestine. Gluten intolerance, or non-celiac gluten sensitivity, causes similar symptoms but does not involve the same autoimmune damage.

The best way to identify a sensitivity is through a supervised elimination diet. Remove the suspected food group for about a month, then reintroduce it to see if any symptoms like bloating, acne, or fatigue return.

Focus on whole foods, including naturally gluten-free grains (like quinoa and brown rice), fruits, vegetables, legumes, nuts, and seeds. For dairy, try alternatives like almond milk, coconut yogurt, or kefir.

Some research suggests that full-fat dairy may have a less significant effect on insulin and IGF-1 levels compared to low-fat and skim varieties, which can be more insulin-spiking. Fermented, full-fat dairy may also be better tolerated.

Yes, but careful planning is required. You must ensure you are getting adequate calcium, vitamin D, and fiber from other sources like leafy greens, fortified plant-based milks, and varied whole grains to avoid deficiencies.

Symptoms of dairy or lactose intolerance can include bloating, gas, cramping, nausea, and diarrhea after consuming dairy products.