Polycystic Ovary Syndrome (PCOS) is a common hormonal disorder affecting women of reproductive age, characterized by irregular menstrual cycles, hormonal imbalances, and metabolic challenges. Diet plays a crucial role in managing PCOS symptoms, and dairy is often a debated food group.

A few studies have disclosed the effect that dairy may or may not have on women with PCOS. One study found that dairy intake may significantly increase the risk of PCOS. In another study where women with PCOS were advised to have a low-carb and low-dairy diet for 8 weeks, following this dietary pattern resulted in remarkable weight loss, improved insulin sensitivity, and reduced testosterone levels.

(To Manage PCOS And Enhance Your Overall Health, Shop From Our Wide Range Of Nutritional Supplements)

Some studies have also suggested that non-fat dairy products cause an increase in androgen and insulin levels, which are already higher in women with PCOS. Hence excess intake of milk can further worsen the symptoms of PCOS. Although more research is needed to evaluate the exact role of dairy in women with PCOS, there are certain places in which dairy intake may impact women with this hormonal disorder.

Should women with PCOS avoid dairy? Take this two-minute read to understand the impacts of dairy, and nutrient alternatives.

Also Read: What Are The 4 Types of PCOS? Strategies To Manage This Hormonal And Lifestyle Disorder

Why Consider Avoiding Dairy in PCOS?

Insulin Resistance

Women with PCOS often experience insulin resistance, where the body’s cells don’t respond effectively to insulin. Dairy, particularly milk, has a high insulin index, meaning it can spike insulin levels even without a significant rise in blood sugar. Elevated insulin can worsen PCOS symptoms, including weight gain, acne, and irregular periods.

Hormonal Interference

Dairy products may contain natural hormones, such as estrogen and progesterone, or residues of synthetic hormones used in dairy farming. These hormones could disrupt the hormonal balance in women with PCOS, potentially exacerbating symptoms.

Inflammation

Low-grade chronic inflammation is common in PCOS. Dairy, especially processed and high-fat varieties, can sometimes trigger inflammatory responses, further aggravating symptoms like acne and fatigue.

Digestive Sensitivities

Many women with PCOS also experience lactose intolerance or sensitivity, which can lead to bloating, gas, or abdominal discomfort.

Impact of Avoiding Dairy

Reduces Acne /Clearer Skin

Cutting out dairy may alleviate hormonal acne, as dairy is linked to increased levels of androgens and IGF-1 (Insulin-like Growth Factor), which stimulate oil production.

Also Read: Women’s Health: 7 Incredible Herbs For Managing PCOS Naturally

Better Insulin Sensitivity

Avoiding dairy can help stabilize insulin levels, reducing the risk of complications like type 2 diabetes.

Gut Health

For those with lactose intolerance, avoiding dairy minimizes digestive issues and supports overall gut health.

Nutrient Concerns

Dairy is a rich source of calcium, vitamin D, and protein. Avoiding dairy without proper alternatives can lead to nutritional deficiencies.

Alternatives to Dairy

If you choose to avoid dairy, here are nutrient-dense alternatives:

Calcium

Plant-based sources: Leafy greens (kale, spinach), broccoli, fortified plant-based milk (almond, soy, oat).

Nuts/ seeds: Almonds, sesame seeds, chia seeds.

Vitamin D

Fortified foods: Plant-based milk, cereals.

Natural sources: Mushrooms exposed to sunlight, fatty fish (for non-vegans).

Supplements: Vitamin D3 drops or capsules as recommended by a healthcare provider.

Protein

Plant-based options: Lentils, chickpeas, tofu, tempeh, edamame.

Animal-based alternatives: Eggs, lean poultry (for non-vegans).

Probiotics

Dairy-free options: Fermented foods like kimchi, sauerkraut, and kombucha.

Plant-based yogurts: Coconut or almond milk-based yogurts with added live cultures.

Balancing Dairy in PCOS

Remember, not all women with PCOS need to refrain from dairy in their diet regimen. Moderation and mindful choices, like opting for organic, hormone-free, and low-fat dairy, may work for some individuals. Personal tolerance and symptom management should guide dietary decisions. While avoiding dairy can benefit some women with PCOS by reducing inflammation, balancing hormones, and stabilizing insulin levels, it's essential to replace the lost nutrients with suitable alternatives. It is best to seek advice from a healthcare provider or dietitian to customize a diet plan that supports your PCOS management and overall health.

(This article is reviewed by Kalyani Krishna, Chief Content Editor)

Author Profile

M Sowmya Binu:

With over 15 years of expertise and a Postgraduate degree in Nutrition, M Sowmya Binu is a seasoned professional in the field of nutrition. Specializing in tailoring personalized diet plans, she underscores the significance of a balanced approach to health, emphasizing the integration of medication with dietary intake for holistic wellness. Passionate about equipping individuals with knowledge to make informed decisions, Sowmya adeptly develops insightful content encompassing a wide array of topics including food, nutrition, supplements, and overall health.

 References:

The Relationship between Intake of Dairy Products and Polycystic Ovary Syndrome in Women Who Referred to Isfahan University of Medical Science Clinics in 2013

Golnaz Rajaeieh 1, Mohamadreza Marasi 1, Zahra Shahshahan 2, Fatemmeh Hassanbeigi 1, Seied Morteza Safavi 1,

https://pmc.ncbi.nlm.nih.gov/articles/PMC4085920/

 Milk and Dairy Products and Their Impact on Carbohydrate Metabolism and Fertility-A Potential Role in the Diet of Women with Polycystic Ovary Syndrome

https://www.researchgate.net/publication/345910323_Milk_and_Dairy_Products_and_Their_Impact_on_Carbohydrate_Metabolism_and_Fertility-A_Potential_Role_in_the_Diet_of_Women_with_Polycystic_Ovary_Syndr