Bushra Griffith
Polycystic ovary syndrome (PCOS) is a hormonal disorder that affects women of childbearing age. While the exact cause of PCOS is unclear, both genetics and lifestyle choices are thought to play a role. Weight gain is a common problem for women with PCOS, and certain foods can worsen symptoms. While there is limited research on the link between PCOS and dairy, some studies suggest that women with PCOS can eat moderate amounts of dairy and see improvements in metabolic and reproductive aspects when accompanied by other nutritional modifications. However, milk contains hormones that can increase estrogen levels and worsen PCOS symptoms, so it is recommended to avoid milk and milk products such as processed cheese. For those with PCOS, it is suggested to opt for plant-based cheeses, and to experiment with different types of dairy to understand how your body reacts.
| Characteristics | Values |
|---|---|
| Cheese considered low GI | Yes |
| Cheese less insulinemic than other dairy products | Yes |
| High intake of high-fat yogurt | Associated with lower prediabetes risk and lower insulin resistance |
| Intake of high-fat milk | Associated with lower prediabetes risk |
| High-fat milk | Reduces the risk of ovulatory infertility |
| Low-fat dairy, low-fat milk, and total cheese | Associated with a higher prediabetes risk |
| Milk | Contains hormones, such as insulin-like growth factor (IGF-1), which increase the levels of androgens |
| Milk | Increases acne |
| Soft cheeses | Contain a lot more whey and lactose than hard cheeses |
| Hard cheeses | May be better tolerated than soft cheeses |
| Plant-based cheeses | Recommended for women with PCOS |
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What You'll Learn
Hard cheeses like Parmesan and Cheddar are better tolerated than soft cheeses
Polycystic ovary syndrome (PCOS) is a hormonal disorder that affects women of childbearing age. While the exact cause of PCOS is unclear, both genetics and lifestyle choices are believed to be factors. Weight gain is a common problem for women with PCOS, and diet is critical to managing and improving the condition. A nutritious, well-balanced diet that is rich in nutrients can help manage PCOS and promote weight loss.
Dairy is a great way to get protein, especially for those who are pescetarian. However, some studies have shown that dairy can cause inflammation in people with PCOS, and that cutting it out can help with weight loss. Milk contains hormones, such as insulin-like growth factor (IGF-1), which increase the levels of androgens, which in turn increase estrogen levels and worsen PCOS symptoms. Therefore, milk and milk products, such as processed cheese, are to be avoided.
However, this does not mean that all cheese is off the table for those with PCOS. Hard cheeses like Parmesan and Cheddar are better tolerated than soft cheeses. Parmesan, for example, has very low levels of whey and lactose, which are present in larger quantities in soft cheeses. Those with PCOS can experiment with different cheeses to see how their body reacts. While some people with PCOS can eat hard cheeses without issue, they may experience a slight stomachache or bloating after consuming soft cheeses.
It is important to note that there is no one-size-fits-all answer when it comes to dairy for women with PCOS. Individual sensitivities vary, and some people may find that they can tolerate certain dairy products better than others. An elimination diet can help determine if dairy is causing any issues, and whether it should be cut out or limited.
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Dairy can cause acne, but this varies from person to person
Dairy products have been linked to acne in people with PCOS, but this is not the case for everyone. While some people with PCOS report experiencing acne after consuming dairy, others find that dairy does not affect their skin.
Dairy ingestion can lead to increased insulin levels, which can promote cellular growth and acne. Additionally, dairy products are carbohydrates that stimulate insulin growth factor 1 (IGF-1), resulting in high insulin levels. However, cheese has been reported to be less insulinemic than other dairy products.
The type of dairy product and individual sensitivities also play a role. Some people with PCOS find that they can tolerate hard cheeses, such as Parmesan and cheddar, without issues, while soft cheeses like goat cheese, cream cheese, and mozzarella may cause digestive problems. The difference lies in the amount of whey and lactose, with soft cheeses containing significantly more of these components.
Furthermore, the combination of dairy intake and a high glycemic load diet (GL) contributes to acne. Skim and whole milk, for example, have a three- to six-fold higher glycemic load compared to other carb foods. However, this effect may vary depending on the individual's overall diet and lifestyle choices.
It is worth noting that there are limited studies investigating the link between PCOS and dairy, and the existing research has involved small numbers of participants. While dairy may be a contributing factor to acne in some people with PCOS, it is important to consider other aspects of diet and nutrition to effectively manage the condition. Weight loss, for instance, has been shown to improve PCOS symptoms, and a well-balanced diet that includes nutrient-rich foods can help achieve this.
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Dairy can cause bloating and inflammation
Some people with PCOS find that they are sensitive to dairy, which can cause bloating and other digestive issues. This sensitivity can vary from person to person, with some people only able to tolerate small amounts of certain types of cheese, such as hard, low-lactose cheeses, while others can tolerate a wider range of dairy products. For example, some people with PCOS can tolerate hard cheeses like Parmesan and cheddar but experience negative reactions to soft cheeses like goat cheese, cream cheese, and mozzarella.
The link between dairy and bloating in people with PCOS may be due to the high levels of lactose and whey in some dairy products. Lactose is a sugar found in milk and other dairy products, and it can be difficult for some people to digest, leading to bloating and other digestive issues. Whey is a protein found in milk, and it can also cause digestive problems for some people.
In addition to causing bloating, dairy can also contribute to inflammation in people with PCOS. This may be due to the hormones and growth factors found in dairy products, such as insulin-like growth factor (IGF-1) and androgens. These substances can increase estrogen levels in the body, which can worsen PCOS symptoms, including inflammation.
To determine whether dairy is causing bloating and inflammation, people with PCOS can try an elimination diet, temporarily removing all dairy from their diet and then slowly reintroducing it to see how their body reacts. This can help identify any sensitivities or intolerances to dairy and determine which types of dairy products, if any, can be tolerated.
While dairy can be a source of protein and other nutrients, there are alternative sources that may be better tolerated by people with PCOS. Plant-based cheeses, unsweetened almond or coconut yogurts, and soy milk are some alternatives that may be suitable for people with PCOS who are sensitive to dairy.
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Dairy is a good source of protein, especially for pescatarians
Dairy is also a source of calcium, potassium, vitamin D, and other nutrients. However, some people with Polycystic Ovary Syndrome (PCOS) may need to limit their dairy intake due to lactose intolerance or acne. While studies investigating a link between PCOS and dairy are limited, some research suggests that women with PCOS can consume moderate amounts of dairy and still see improvements in metabolic and reproductive health when accompanied by other nutritional modifications.
For example, one small study found that a low-starch/low-dairy diet that included one ounce of cheese daily resulted in weight loss, improved insulin sensitivity, and reduced testosterone in women with PCOS. Another study found that a higher intake of high-fat yoghurt was associated with a lower risk of prediabetes and insulin resistance. However, it is important to note that individual tolerances to dairy vary, and some people with PCOS may need to experiment with different types of dairy to find what works best for them.
For those who are pescatarians, dairy can be an important source of protein. Full-fat dairy products that do not have added sugar, such as plain cottage cheese, plain Greek yoghurt, and sharp cheddar or Parmesan cheese, can be good options. However, if dairy causes negative symptoms such as bloating, stomach upset, or acne, it may be best to limit or avoid it.
In addition to dairy, other sources of protein for those with PCOS include lean meat, especially grass-fed and organic varieties, and green leafy vegetables such as kale and spinach, which are also high in Vitamin B.
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High-fat milk is better than low-fat milk for PCOS
Polycystic Ovarian Syndrome (PCOS) is a hormonal condition that affects 1 in 10 women. While there is no one-size-fits-all solution, nutrition can play a huge role in managing PCOS symptoms and weight. A low-carb, high-protein diet is often effective for weight loss, and certain nutrients can help alleviate symptoms at a hormonal level.
There is conflicting information about the impact of dairy on PCOS. However, fat-free and low-fat dairy types seem to negatively impact women with PCOS the most. These have been linked to poor ovulation, increased inflammation, acne, and insulin resistance.
High-fat milk, on the other hand, has been associated with a lower prediabetes risk. Compared to low-fat dairy, whole milk and fat-rich dairy products have higher estrogen concentrations and lower levels of androgens. Estrogen can decrease levels of IGF-I, which is linked to acne development.
Cheese has been reported to be less insulinemic than other dairy products, and hard cheeses like Parmesan and cheddar are generally better tolerated than soft cheeses, which contain more whey and lactose. While some women with PCOS can eat moderate amounts of dairy without issue, others may need to limit their intake to two or fewer servings per day and opt for full-fat versions.
It is important to note that individual sensitivities vary, and the best approach is to experiment and observe how your body reacts. If you notice adverse symptoms like bloating, acne, or an upset stomach, you may want to reduce or eliminate dairy from your diet.
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Frequently asked questions
There is no one-size-fits-all answer. Many women with PCOS have a sub-clinical dairy intolerance, and some find that they can better tolerate hard cheeses than soft ones. However, some people with PCOS can eat cheese in moderation without any negative effects.
Hard cheeses like Parmesan, which have very low levels of whey and lactose, may be better tolerated by people with PCOS. Plant-based cheeses are also recommended for people with PCOS.
Soft cheeses like goat cheese, cream cheese, and mozzarella may be less tolerated by people with PCOS. Processed cheese should also be avoided, as it is made from milk, which contains hormones that increase the levels of androgens, worsening PCOS symptoms.
Plant-based cheeses are recommended for people with PCOS.
During an elimination diet, avoid all dairy except butter and ghee. If you notice improvements in your PCOS symptoms, dairy might not be right for you. You can then reintroduce different types of dairy products to see how you react to them.
