What's the Connection Between PCOS & Gluten Intolerance?

Polycystic ovary syndrome (PCOS) is a complex endocrine disorder that affects females of reproductive age. The condition leads to several health challenges, including infertility and insulin resistance. 

Recently, experts have explored dietary modifications as a means to manage PCOS symptoms. 

While you may see anecdotal claims that following a gluten-free diet cures PCOS, there’s currently no scientific evidence to confirm this. 

However, this does not mean that certain individuals with PCOS may feel better when following a gluten-free diet and that there aren’t some benefits. 

Keep reading to learn more about the link between gluten intolerance and PCOS, the benefits of going gluten-free, which foods to avoid on a gluten-free diet, and more. 

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The Link Between PCOS And Gluten Intolerance

The potential link between PCOS and gluten intolerance lacks definitive research establishing a direct connection. 

PCOS is known to involve hormone imbalances and insulin resistance. 

Many scientific studies agree that diet changes for PCOS, such as avoiding highly processed and sugary foods and incorporating whole foods, help minimize PCOS symptoms. 

Gluten is a complex network of proteins found in grains such as wheat, barley, and rye.

It helps give the dough its elasticity and chewy texture.

It’s also added to many other products, such as condiments, supplements, processed foods, and some dairy products.

While you may not need to avoid gluten, you may benefit from avoiding bread products and processed foods, as these increase blood sugar quickly and exacerbate insulin resistance. 

Celiac Disease Vs. Gluten Sensitivity

Celiac disease and gluten sensitivity are both conditions triggered by eating gluten. However, they differ greatly in their impact on the body and how they are diagnosed.

Celiac disease is an autoimmune disorder. It occurs when ingesting gluten causes an inflammatory response that damages the small intestines.

Symptoms may include abdominal pain, bloating, and diarrhea. It requires a medical diagnosis through specific tests, including an intestinal biopsy and blood work. 

Gluten sensitivity is also known as non-celiac gluten sensitivity or gluten intolerance.

It presents with similar symptoms to celiac disease but lacks the autoimmune intestinal damage. 

If you have symptoms of gluten sensitivity, your medical provider or dietitian will recommend avoiding all gluten for a period of time to see if your symptoms go away. 

Benefits Of A Gluten-Free Diet For PCOS 

While having PCOS does not necessarily mean you also have gluten sensitivity or celiac disease, you may still benefit from following a gluten-free diet. 

Adopting a gluten-free diet requires eating naturally gluten-free foods, which are often less processed and lower in carbohydrates.

Highly processed foods and refined carbohydrates (white bread, white pasta, pastries) are best to avoid with PCOS because they contribute to insulin sensitivity.

Making this dietary change may lead to better insulin sensitivity and decrease symptoms of PCOS.

However, it’s important to note that diet change results can vary from person to person, and it’s recommended you make any major diet changes with the guidance of your medical provider or dietitian.

Foods To Avoid On A Gluten-Free Diet 

When following a gluten-free diet, it’s important to avoid all foods containing gluten. 

Wheat And Other Grains

Many grains naturally contain gluten and should be strictly eliminated from your diet. 

These include:

• Wheat and other wheat varieties, such as durum, emmer, semolina, and spelt.
• Rye.
• Barley, which is found in malt, malt vinegar, malt extract, and brewer’s yeast.

To be gluten-free, you must avoid products made from these grains, such as bread, pasta, crackers, baked goods, and cereals.

Processed Foods 

Processed foods often pose a risk for people adhering to a gluten-free diet due to their potential for cross-contact with gluten-containing ingredients or including gluten as a hidden additive.

Many ingredients and additives contain gluten, including:

• Colorings.
• Flavorings.
• Starches.
• Thickeners.

Grocery store shelves are full of processed foods that potentially contain these ingredients including:

• Boxed foods.
• Canned goods.
• Frozen foods.
• Packaged foods.
• Prepared foods.
• Candy.
• Hot dogs.
• Sausages.
• Soups.
• Supplements.
• Vitamins.

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Some Dairy Products 

Most dairy products are naturally gluten-free but use caution when purchasing dairy as some contain gluten. 

Any processed, flavored, or mixed dairy may contain gluten, including:

• Flavored yogurts.
• Ice creams.
• Cheese spreads.
• Cheeses with added ingredients.

Sauces And Condiments  

Be careful before adding sauces or condiments to your food, as they frequently contain gluten. Common culprits include:

• Soy sauce.
• Teriyaki sauce.
• Marinades.
• Salad Dressings.
• Various gravies.
• Flavored oils.
• Jams or jellies.

Foods To Include In A Gluten-Free Diet For PCOS 

When following a gluten-free diet, it’s important to include a variety of nutrient-rich foods that are naturally gluten-free. 

Fresh Fruits And Vegetables

Fresh fruits and vegetables are inherently gluten-free and are rich in essential vitamins, minerals, and fiber, all of which offer a variety of nutrients required for a balanced diet 

Fresh produce also helps regulate blood sugar, a concern commonly associated with PCOS. 

Lean Proteins 

Opting for lean protein sources, such as chicken, turkey, fish, eggs, tofu, and legumes, provides your body with the necessary building blocks for your body’s repair and maintenance. 

Lean proteins also help you feel full for longer and are important for stabilizing blood sugar levels, which can help with healthy weight management.

Healthy Fats 

Healthy fats, such as monounsaturated fatty acids and polyunsaturated fatty acids, including omega-3, are important for overall health. 

Consuming healthy fats can improve cardiovascular health and low cholesterol. 

Sources of healthy fats include:

• Avocado oil.
• Olive oil.
• Canola oil.
• Nuts.
• Seeds.
• Fatty fish (salmon and mackerel).
• Sunflower oil.
• Sesame oil.

Gluten-Free Grains And Starches    

Certain grains and starches are naturally gluten-free and provide you with essential carbohydrates that your body needs for energy. 

Nutritious gluten-free options include:

• Rice.
• Corn.
• Tapioca.
• Millet.
• Sorghum.
• Teff.
• Buckwheat.
• Pure gluten-free oats.
• Quinoa.

Gluten-Free Diet Reference Chart

Below is a quick reference guide for naturally gluten-free foods and those that may contain gluten.

Grains

Naturally gluten free: Rice, corn, corn, tapioca, millet, sorghum, teff, buckwheat, pure gluten-free oats and quinoa.

May contain gluten: Barley, bulgar, couscous, and durumwheat and other types of wheat (einkorn, emmer, farro, kamut, and spelt (dinkel)Derived from barley (malt extract, flavoring, syrup, and vinegar)Non-pure gluten-free oatsRye, semolina, and triticale.

Meats

Naturally gluten free: Fresh and frozen plain meats, offal, jerky, cured ham, and cooked ham (no flavorings), fresh and frozen fish and seafood without breading, canned, or in oil.

May contain gluten: Processed meat may contain gluten. Breaded chicken, fish, or meat.

Fruits and vegetables

Naturally gluten free: Fresh, in-syrup, and most dried fruits (except dried figs, which may contain gluten), and vegetables.

May contain gluten: Processed fruits, jams, or vegetables flavored may contain gluten.

Sugar

Naturally gluten free: Sugar, honey, and sweeteners.

Nuts

Naturally gluten free: Raw nuts (roasted nuts may contain gluten), shelled and unshelled.

May contain gluten: Flavored nuts or mixed nuts may contain gluten.

Condiments

Naturally gluten free: Oil and traditional butter, vinegar.

May contain gluten: Flavored oils may contain gluten. Soy sauce often contains gluten.

Eggs

Naturally gluten free: Eggs.

May contain gluten: Processed, scrambled, omelets may contain gluten.

Hot and soft drinks

Naturally gluten free: Coffee beans or ground coffee, unprocessed herbal teas, soft drinks (orange, lemon, cola, etc.), and sodas.

May contain gluten: Flavored coffees and shakes may contain gluten.

Milk and dairy

Naturally gluten free: Cheeses, cottage cheese, cream, natural yogurts, and fresh curd.

May contain gluten: Processed, flavored, or mixed dairy may contain gluten.

Legumes

Naturally gluten free: Dried and cooked legumes in natural preserves. Careful with lentils—check and remove any foreign grain if found.

May contain gluten: Processed legumes.

Reading Labels Carefully 

Carefully reading labels is an important skill if you follow a gluten-free diet. 

Avoid any foods that contain the following ingredients: 

• Wheat.
• Durum.
• Emmer.
• Semolina.
• Spelt.
• Rye.
• Barley.
• Malt (malt vinegar, malt extract).
• Brewer’s yeast.

The Food and Drug Administration (FDA) has established specific guidelines for labeling foods “gluten-free.”

According to these regulations, manufacturers may only label foods “gluten-free” if they contain less than 20 parts per mission (ppm) of gluten, which is the threshold considered safe for people with celiac disease.  

Meal Planning And Preparation

By planning your meals in advance, you can alleviate the stress of making daily food choices and ensure you’re eating varied sources of nutrition needed for a balanced diet.  It also helps avoid accidental cross-contact if you grab a processed or pre-prepared meal.

Preparing your meals at home gives you complete control over ingredients and cooking methods. 

You may consider batch-cooking and storing meals to help you manage your time better. Also, keep a stock of gluten-free staples on hand for quick options.

Finding Support And Resources 

Dealing with dietary restrictions can be challenging.

Connecting with others who share similar circumstances can offer much-needed support, encouragement, and practical advice. 

Support can come from various sources, such as registered dietitians specializing in PCOS, online forums, and local or virtual support groups. 

Numerous resources, including books, reputable websites, and apps dedicated to gluten-free living, are also available.

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Takeaway

Adhering to a gluten-free diet while managing PCOS is not always necessary, but some find it helpful. 

It requires mindful consideration of food choices, reading labels, and incorporating a variety of fresh produce, lean proteins, healthy fats, and naturally gluten-free grains and starches.

Careful meal planning and preparation can make this dietary approach more manageable and sustainable while seeking support and resources provides additional guidance and encouragement. 

How A Dietitian Can Help

A registered dietitian specializing in PCOS can offer tailored advice that aligns with your health needs, preferences, and lifestyles. 

They possess the expert ability to translate complex nutritional requirements into practical meal plans, ensuring that you are meeting your nutritional needs while following a gluten-free diet.

If you are unsure if you need to follow a gluten-free diet, a dietitian can also walk you through an elimination diet to determine whether it would benefit you. 

Find a dietitian who accepts insurance through Nourish.