Should you go gluten/dairy-free?
When I first heard that avoiding gluten and dairy might help with PCOS, I was hopeful. PCOS is tied to hormonal imbalance, insulin resistance, and inflammation, so it made sense that changing what I ate might help. I figured eliminating two common “trigger” categories could be the thing that finally made everything click.
So I went for it. I swapped the usual foods for gluten-free breads, dairy-free milks, snacks labeled vegan or GF, and all the trendy substitutes.
But pretty quickly, I learned something important: just because something is gluten-free or dairy-free doesn’t mean it’s better for your body.
After a few weeks, I realized the GF/DF lifestyle wasn’t helping me at all.
The alternatives I bought were:
• Filled with additives, gums, stabilizers
• Extremely processed
• Expensive
• And honestly, they didn’t make me feel good
I actually felt more bloated and sluggish some days, and my PCOS symptoms didn’t noticeably improve.
For me, the type of gluten or dairy made a bigger difference than whether it was eliminated entirely. A preservative loaded ice cream sundae is not the same as a splash of whole milk in your morning coffee. A sourdough slice is not the same as a stack of ultra-processed s’mores pancakes from your local pancake house.
Ultimately: gluten-free and dairy-free didn’t work for me.
And that’s okay because everyone’s body responds differently.
What Research Actually Says
No universal rule for PCOS
Research does not support a blanket recommendation that all women with PCOS should avoid gluten or dairy. Unless you have celiac disease, a true gluten sensitivity, or you personally feel better avoiding dairy, these eliminations are not required for PCOS symptom improvement.
Dairy + insulin response
Some studies note that dairy may contribute to a higher insulin response in some people. Since PCOS is strongly tied to insulin resistance, this is why some women feel better reducing dairy.
But this isn’t true across the board and some studies show no significant effect.
Gluten isn’t a known PCOS trigger
Gluten itself isn’t linked to PCOS. Cutting gluten often helps only because people tend to replace refined carbs with whole foods and not because gluten was harmful to begin with.
Whole foods matter more than labels
A gluten-free cookie or dairy-free ice cream can still spike your blood sugar and worsen inflammation. Many nutrition experts emphasize that it’s the quality of your food that matters — whole, minimally processed foods support hormone balance better than processed “free-from” alternatives.
What I Would Do Differently Now
If I ever tried a dietary shift again, I’d focus on:
• Whole, minimally processed food
• High protein
• Lower-glycemic carbs
• Paying attention to how specific foods make me feel
• Avoiding ultra-processed substitutes
Instead of automatically removing gluten or dairy, I’d look at what versions of them I’m eating.
Going gluten-free and dairy-free might work for some people with PCOS, especially if they’re sensitive to those foods. But for me, it led to more processed substitutes, higher grocery bills, and no real symptom improvement.
Your body is unique. What works for someone else might not work for you and vice versa. If you’re thinking about trying GF/DF for PCOS, the most important thing you can do is pay attention to your body’s real feedback, not the labels on the food.
And remember: you don’t have to eat perfectly to make progress with PCOS. Small, sustainable habits will take you much further.
Sources & Citations• Study on removing dairy + starch for PCOS improvements
https://pmc.ncbi.nlm.nih.gov/articles/PMC4516387/• Dairy intake & PCOS risk (mixed evidence)
https://pmc.ncbi.nlm.nih.gov/articles/PMC4085920/• Review of dietary approaches for PCOS (no single best diet)
https://www.mdpi.com/2072-6643/17/4/674• PCOS nutrition myths & whole-food emphasis
https://www.illumefertility.com/fertility-blog/expert-debunks-myths-about-pcos-nutrition• Gluten-free diets & misconceptions
https://en.wikipedia.org/wiki/Gluten-free_diet• PCOS & gluten — no evidence gluten needs to be avoided
https://dietitiansuccesscenter.com/pcos-and-gluten/