6 Ways a Gluten-Free Diet is Good for PCOS
A gluten-free diet is becoming an increasingly hot topic among people looking to improve their health and well-being.
Adopting a gluten-free lifestyle can provide many advantages for those suffering from Polycystic Ovary Syndrome (PCOS).
Not only does eliminating gluten help reduce inflammation in the body, but it can also aid with weight management, correcting hormonal imbalances, and reducing insulin resistance. But not all women with PCOS need to follow a gluten-free diet.
When I was diagnosed with endometriosis, I eliminated gluten from my diet. Endometriosis causes inflammation and hormonal disruption, similar to PCOS. I had allergy testing that confirmed my sensitivity to gluten.
Removing gluten from my diet helped me manage the symptoms of endometriosis and enabled me to improve my overall health.
Cutting out gluten and eliminating dairy products has been the best diet for me and has changed my life.
In this blog post, we’ll discuss how avoiding gluten can benefit PCOS sufferers, offer tips on transitioning to a gluten-free diet, and address some common diet concerns among women with PCOS.
This post may contain affiliate links, for which I may receive a small commission at no cost to you. Please read our full disclosure policy.
What is PCOS?
Polycystic Ovarian Syndrome (PCOS) is a common hormonal disorder that affects women of reproductive age. It affects an estimated 6-10% of women in this demographic. It's also the most common hormone disorder among this group.
Some women with PCOS have raised levels of testosterone levels, which causes many of their symptoms.
Symptoms of PCOS vary but may include:
An irregular menstrual cycle
Excessive hair growth
Acne
Difficulty conceiving
Weight gain
PCOS can also increase the risk of serious medical conditions such as type 2 diabetes, high blood pressure, and heart disease.
The exact cause of PCOS is unknown.
While there is currently no known cure for PCOS, lifestyle adjustments (such as following a gluten-free diet) can help manage symptoms. Other lifestyle changes can also reduce the risk of associated health issues.
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What is Gluten?
Gluten is a protein found in wheat, rye, and barley. It’s also found in other grains such as spelt, kamut, and triticale.
Many people experience intolerance to gluten-containing foods. This causes the body to have an adverse reaction.
Some other gluten-containing grains include:
Oats (unless labeled as gluten-free)
Soy sauce (unless labeled gluten-free)
Malt vinegar or malt flavorings
Many processed foods, such as breakfast cereals and energy bars
Gluten-Associated Medical Problems
Gluten-associated medical problems include celiac disease and non-celiac gluten sensitivity.
Gluten can cause serious medical problems for people who have celiac disease or non-celiac gluten sensitivity.
People with these conditions should avoid foods containing gluten. Even trace amounts of the protein can cause discomfort and other symptoms.
Celiac Disease
Celiac disease is an autoimmune disease in which the body's immune system attacks the small intestine when gluten is eaten. Those with celiac disease have an immune response to gluten.
The diagnosis of celiac disease involves a combination of evidence-based medical tests and a person's history and symptoms.
Tests used to diagnose this autoimmune disorder include:
A blood test for antibodies
Intestine biopsy
Genetic testing
An immunoglobulin A (IgA) test
A doctor may use questionnaires to gain insight into the patient's diet, family medical history, and any digestive issues.
Once a doctor gathers this information, they can make a diagnosis based on the results of these tests and other evidence.
Having celiac disease could put you at risk for other autoimmune conditions.
Some of the symptoms of celiac disease include:
Severe diarrhea
Weight loss
Fatigue
Abdominal pain or bloating
Irritability and depression
Nausea/vomiting
Skin rashes
Iron deficiency anemia
Canker sores in the mouth
Non-celiac gluten sensitivity
Non-celiac gluten sensitivity produces similar symptoms to celiac disease. But non-celiac gluten sensitivity doesn't have the typical physical markers of celiac disease.
Non-celiac gluten sensitivity is a more recently recognized condition. The diagnosis begins with ruling out celiac disease and other potential causes of symptoms.
Doctors can rule out celiac disease through blood tests, genetic testing, or an intestine biopsy. If these tests return negative for celiac disease, a doctor may diagnose non-celiac gluten sensitivity.
Doctors can also diagnose non-celiac gluten sensitivity if symptoms improve when gluten is removed from the diet and worsen when it’s reintroduced.
Some of the symptoms of gluten sensitivity include:
Bloating
Fatigue
Diarrhea or Constipation
Abdominal Pain
Migraine headaches
Brain fog or confusion
Skin rashes or dermatitis
Joint pain or arthritis
Anxiety and depression
If you suspect that you may have a gluten-associated medical problem, it’s important to see your doctor for a formal diagnosis.
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Gluten and inflammation
Even without a gluten-associated medical problem, consuming gluten can cause an inflammatory response in the body.
This type of chronic inflammation has been linked to various issues, including those associated with PCOS. These issues include infertility, weight gain, and an increased risk of diabetes.
Because of this, many women with PCOS choose to follow a gluten-free diet to reduce these risks.
While this may benefit some, it’s important to consult a doctor before removing entire food groups from your diet.
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6 Ways a Gluten-Free Diet May Help PCOS
1. Less Refined Carbs
Women with PCOS can benefit from a gluten-free diet, particularly when it comes to managing insulin resistance.
Women with PCOS can help regulate their blood sugar levels by consuming fewer refined carbs.
Eating less refined carbs can also help with weight loss and maintenance, which is important for women with PCOS.
Increasing dietary fiber intake from whole grains can improve insulin levels, cholesterol, and blood sugar balance.
It's important to note that foods such as white rice and white bread are gluten-free. But these refined carbs can increase the risk of insulin resistance. They also do not have the fiber content of the whole grains found in unrefined carbs.
It's also important to emphasize whole foods rather than processed foods when managing PCOS symptoms.
2. Hormonal balance
By avoiding gluten, women can reduce low-grade inflammation. They can also support healthy hormone levels by eating less refined carbs.
Increasing dietary fiber intake from whole grains can help regulate hormones associated with PCOS, such as sex hormones or cortisol levels.
This may help minimize PCOS symptoms, such as acne, hair loss, and irregular periods.
3. Thyroid Health
Gluten intolerance can increase the risk of autoimmunity linked to autoimmune thyroid disease.
Women with PCOS can reduce inflammation by avoiding gluten and consuming mostly unrefined carbohydrates. This helps to support the proper functioning of their thyroid gland.
4. Reduced inflammation
A gluten-free diet can benefit women with PCOS by reducing inflammation. Increased inflammation is associated with many PCOS symptoms.
By avoiding gluten, women with PCOS can also reduce the consumption of refined carbohydrates. This leads to less inflammation in the body.
5. Weight Loss
Gluten is one of the main components in processed carbohydrates and unhealthy food choices, such as fast food, which leads to weight gain.
By eliminating these products from their diets, women with PCOS can lose weight and regulate blood sugar levels.
A gluten-free diet encourages you to consume more unrefined carbohydrates, such as fruits, vegetables, and whole grains. These foods provide important nutrients while helping maintain a healthy body weight.
Related: Plant-Based Eating: The Most Effective Way to Lose Weight
6. Improved gut health
A gluten-free diet can help improve poor gut health for women with PCOS.
Gluten can cause leaky gut syndrome in some people. Leaky gut occurs when the intestinal barrier is impaired. This allows toxins to get into your blood steam.
Gluten is a well-known trigger of digestive imbalance. So avoiding it can reduce inflammation in the gut, promote better absorption of vitamins and minerals, and improve digestion.
This leads to fewer digestive issues associated with PCOS, such as bloating, constipation, and diarrhea.
A balanced gluten-free diet also includes foods high in probiotics and antioxidants. This can help improve the gut microbiome even further.
>> Check out some of my favorite supplements for gut health and more HERE!
Inflammation is a common theme in many of the reasons listed above. Inflammation plays a crucial role in many PCOS symptoms.
Eating gluten can trigger inflammation in the body, even for those without a gluten-associated medical condition.
A gluten-free diet can help reduce this inflammation and help manage symptoms associated with PCOS, such as weight gain and increased risk of diabetes.
Again, removing any food groups from your diet should be done under a doctor's or healthcare provider's guidance.
Tips on Eating a Gluten-Free Diet
Eating a gluten-free diet can be challenging, but it can also be enjoyed with the right tips and tricks! Here are a few tips to help you get started:
Read labels carefully. Look for things such as wheat, rye, barley, and barley.
Experiment with alternative flour such as oat flour, coconut flour, almond flour, or chickpea flour.
Try different types of grains that are naturally gluten-free such as quinoa, buckwheat, and rice.
Visit your local health food store. They often have a wide selection of unique items that may not be available in mainstream grocery stores.
Connect with other people who follow a gluten-free diet to learn new recipes and share experiences.
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Gluten-free grains
Eating gluten-free doesn't mean you have to give up all grains. Here are some delicious gluten-free grains to try:
Millet
Amaranth
Teff
Corn and cornmeal
Gluten-free Flours
Gluten-free flours offer an array of options for those looking to maintain a gluten-free lifestyle.
Whether you’re baking, making pancakes, or thickening sauces, here are some of the most popular and versatile flours that can be used when cooking and baking gluten-free dishes:
Almond Flour: A light nutty flour made from finely ground almonds that are great for baked goods such as cakes, muffins, and cookies.
Coconut Flour: Made from dried coconut meat ground into a fine powder. It’s best used for bread, muffins, and pancakes.
Brown Rice Flour: A type of whole grain flour made from brown rice that is higher in protein than white rice flour and has a mild flavor. It can make flatbreads, pizza crusts, cakes, and cookies.
Quinoa Flour: Made from ground quinoa seeds. This high-protein flour can substitute up to one-third of all-purpose wheat flour in recipes without compromising taste. It's good for pancakes, waffles, pizza crusts, and tortillas.
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What are the Negatives of Following a Gluten-Free Diet
Following a gluten-free diet has had nothing but positive effects on me. My bloating and other endometriosis symptoms have been kept at bay. It’s also been easier for me to manage my weight. I also have more energy.
I once thought that there was no way I could be gluten-free. But now it’s second nature! I no longer feel the need to eat gluten-filled foods like bread or pasta, with so many gluten-free options out there!
A gluten-free diet benefits many people other people as well by alleviating digestive issues and relieving fatigue.
But, it is important to be aware of the potential negative impacts of eliminating gluten from your diet.
For starters, cutting out gluten eliminates many whole grains that are healthy sources of essential vitamins and minerals, which can lead to nutrient deficiencies.
But there are plenty of foods that you can eat to replace the vitamins and minerals you are no longer getting from gluten-containing whole grains, such as leafy greens and starchy vegetables.
Another potential negative is that going gluten-free often means stepping away from certain foods like pasta and bread that give us energy and satisfaction.
But there are many healthy, gluten-free foods you can try to give you energy and satisfaction. It takes research and experimentation. But once you get the hang of it, following a gluten-free diet becomes easy!
To ensure you stay healthy while following a gluten-free diet, it’s always best to talk to your doctor about the pros and cons before eliminating it.
Dairy and PCOS
Dairy products could be problematic for women with PCOS.
Women with PCOS may want to consider a dairy-free diet for the following reasons:
Dairy products contain high amounts of hormones and inflammation-causing proteins which can worsen PCOS symptoms.
Dairy products can increase blood sugar levels, leading to increased feelings of tiredness, irritation, and weight gain.
Eating dairy may be associated with an increased risk of developing insulin resistance, a significant factor in PCOS.
Dairy can trigger hormonal imbalances linked to PCOS, such as increased testosterone levels.
There are several alternatives to dairy milk, such as almond and soy milk!
Related: Can a Plant-Based or Vegan Diet Help With PCOS?
What are some other changes I can make to help with PCOS?
Making lifestyle changes is an important part of managing PCOS. Here are some tips for making small changes that can make a big difference:
Eat a balanced, healthy diet: Eating a diet high in whole grains, fruits, and vegetables and low in processed foods can help to regulate hormones, reduce insulin levels, and keep weight under control.
Exercise regularly: Exercise helps to reduce stress and promote hormonal balance.
Get sufficient sleep: Getting enough sleep helps regulate hormones and control inflammation.
Minimize stress: Stress can increase symptoms of PCOS, so finding ways to manage it is key. Meditation, yoga, journaling, or talking with a mental health professional can help. A fitness watch can help you track exercise, sleep, and stress!
Avoid alcohol and smoking: Both habits can worsen the symptoms of PCOS by causing inflammation.
Related: This is Why You Feel Unmotivated to Workout
Related: 13 Healthy Habits That Will Transform Your Mind and Body
Conclusion
If you're struggling with PCOS symptoms and considering a gluten-free diet, but aren't sure where to start, sign up for a free support call with me today.
During our call, we can discuss your unique health concerns, explore how my fertility or hormone coaching program can help you overcome your challenges, and determine if we can work together to create a personalized plan for you.
Don't let PCOS hold you back from optimal health and fertility. Sign up for your free support session today!
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