Ice cream, chocolate, cheese… all delicious treats that many of us love! You may have heard that going dairy-free could help alleviate your Polycystic Ovary Syndrome (PCOS) symptoms, but the idea of drastically changing your diet and eliminating foods that bring you enjoyment almost doesn’t sound worth the sacrifice.
So instead of telling you everything possibly damaging about dairy consumption when you have PCOS, I’m going to give you solutions, tips and ideas for creating incremental positive change in your life, alleviating the symptoms of PCOS, and enjoying your favorite foods at the same time.
Could going dairy-free help heal PCOS symptoms?
There is no cure for PCOS, and the word “heal” can be misleading. However, going dairy-free can reduce and even reverse your symptoms via decreased inflammation, weight loss, improved insulin sensitivity, and reduced testosterone! And PCOS-friendly meals can be just as delicious and nutritious, I promise!
Please note that this blog post is not a substitute for official medical advice. If you are concerned about your symptoms, suspect you have an underlying health condition, or wish to make dietary/lifestyle changes, please consult your doctor first.
Dairy: Can I never have it again?
Cheese, ice cream, chocolate… can I never have them again?!
Not true, Cyster!
If you’ve seen any of our content before, you’ll know that I’m a big advocate for trying dairy and gluten-free anti-inflammatory diets for at least 30 days and reintroducing it back to see if you have a sensitivity to them.
“But why dairy?”
Dairy is just one of those food groups that can have an impact on our insulin levels and inflammation, two root causes of PCOS that we want to keep in control.
Does dairy affect gut health?
Milk is known to support the rapid growth of baby mammals, providing essential nutrients and hormones to help them thrive. While it’s incredibly nourishing in that context, some of these growth-stimulating properties may not be ideal for women with PCOS, who often already struggle with hormone imbalances and metabolic challenges.
Hormones in dairy foods, like insulin and A1-casein, trigger metabolic reactions that make us “grow” and gain weight. A1-casein, an inflammatory protein in dairy, converts to casomorphin, which acts on your brain’s opiate receptors, making you feel literally addicted to cheese! It can even cause symptoms like brain fog and fatigue.
So if you’re trying to cut down your dairy intake and you’re finding it to be a bit difficult to kick that craving, just know that it’s not your fault. The cheese is playing tricks on you!
Does all dairy cause inflammation?
In short, yes! As mentioned earlier, dairy contains a protein called A1-casein. This protein is not only known to cause inflammation but is also hard to digest and excrete. Studies show that A1-casein has also been shown to be an inflammatory trigger for endometriosis too!
Inflammation, one of the 4 types of PCOS, impairs insulin sensitivity. Not only can the A1-casein in dairy affect our level of inflammation, but it also leads to insulin resistance. As a result, the insulin hormone isn’t able to function properly.
It plays a huge role in PCOS weight loss and signaling ovulation. When we have too much insulin in our bloodstream, it can trigger high testosterone in our ovaries, which might lead us to miss periods and affect our ability to ovulate.
Easy ways to try going dairy-free
I can’t say I haven’t touched a single piece of dairy for 10 years (I’ll have cheese about once a month or so because it’s all about balance)… but I am predominantly dairy-free (and so are many of the women in The Cysterhood!)
After 30 days of cutting out dairy, myself and our Cysters have noticed…
- A huge improvement in acne (especially cystic acne!)
- A decrease in bloating and belly inflammation
- Less fatigue, brain fog, and cravings
- Losing weight!
Not only can we lose weight by cutting out dairy and keeping insulin levels low, but we can also reduce our cravings. High insulin levels throughout the day, which dairy can trigger, can lead to intense cravings!
Insulin is a hormone that’s produced by the pancreas, a gland in the abdomen responsible for digestion and blood sugar regulation. Believe it or not, dairy affects our insulin levels as much as bread. Even just a small cup of yogurt can spike your insulin levels as high as a piece of bread (but don’t worry, there are alternatives we can substitute these for!)
It may be tempting to swap dairy products for alternatives like skim milk, but this still has a high insulin index. We know too well that high insulin is both a symptom and a driver of PCOS. High insulin foods can exacerbate insulin resistance – the inability to respond quickly to the hormone, causing glucose to build up in the blood and change the way the body deals with sugar. This is why PCOS Cysters have an increased risk of developing more serious inflammatory conditions like type 2 diabetes and obesity.
What’s more, cheese and chocolate can be high in saturated fats, which can exacerbate weight gain issues, high blood pressure, and high cholesterol levels in PCOS Cysters.
“So, does the type of dairy matter?”
You may be asking if it matters if you’re eating full-fat dairy products, low-fat dairy products, fat-free dairy products, or high-fat dairy products, and the truth is, it really doesn’t matter. In fact, low-fat dairy products have more lactose and sugar than high-fat dairy products! Plus, the lack of fat it makes it take longer to digest. That’s why a lot of people with lactose intolerance can still handle things like butter and heavy cream.
This is why it’s better to seek out dairy alternatives instead while doing your dairy-free diet! And, as you start reintroducing dairy products to see if you have a tolerance issue, don’t go to fat-free options thinking they’ll be easier to handle. High-fat and full-fat dairy products may actually be a better option.
“But how am I supposed to find my sources of calcium now?”
Contrary to popular belief, plenty of foods are rich in calcium, and many don’t contain dairy. Here are a few calcium-rich foods to integrate into your diet if you’re cutting out dairy:
- Chia seeds
- Soy milk
- Almonds
- Dried figs
- Tofu
- Sunflower seeds
- White beans
- Edamame
- Kale
- Broccoli
- Sweet potatoes
- Oranges
- Butternut squash
Need some support saying ‘NO’ to cheese?
Oh, Cyster. I get you!
That’s why we created our 4-Week Meal & Workout Plan!
In just 30 days it provides you with an easy-to-follow, step-by-step plan with cooking videos, shopping lists, and an e-cookbook for PCOS Weight Loss! Plus, you have unlimited access which means you can repeat the plan as many times as you’d like.
- If you’re struggling to come up with gluten and dairy-free meals, we’ll show you our fave weeknight meal prep for meals that take less than 30 minutes!
- If you’re a beginner when it comes to cooking and you don’t know where to start, we’ll show you how to select PCOS-friendly ingredients to stock up your pantry
- If you struggle to follow Pinterest workouts for PCOS weight loss, join Sirak for real-time full-length slow-weighted workout videos! Just like this one on YouTube!
You can also grab loads of support, here:
Going dairy-free can be a smart choice for Cysters looking to ease PCOS symptoms!
Diets can feel restrictive, but they shouldn’t be! Eating a balanced diet should be a sustainable long-term lifestyle change that supports your health goals. If you’re someone with PCOS your goals probably involve weight loss and symptom management, and a gluten- and dairy-free anti-inflammatory diet can be to getting where you want to go. For tons of delicious PCOS-friendly recipes and meal plans, download The Cysterhood app. It’s the best resource out there for making intentional lifestyle changes to heal PCOS and reverse symptoms. Let’s do this!
