Do I Need to Go Gluten-Free for PCOS?
Have you considered going gluten-free to manage your PCOS?
You are not alone.
Over 18% of people with Polycystic Ovary Syndrome (PCOS) said they were on a gluten-free diet to manage PCOS (1).
What is PCOS?
PCOS is a chronic endocrine disorder that affects 1 in 10 women in the UK (2). There are a variety of symptoms associated with PCOS including acne, oily skin, rapid weight gain, irregular periods, difficulty getting pregnant, excess hair growth and hair loss on the head (3).
Is a Gluten-free Diet a Good Choice for PCOS?
There are a variety of claims supporting going gluten-free for PCOS including better sleep, increased energy, weight loss and cleaner skin, but is there evidence to support these claims?
In short, no. To date, there are no scientific studies linking gluten to PCOS. For those who often feel bloated, fatigued and have an upset stomach, then testing for coeliac disease and gluten intolerances should be discussed with your doctor.
Coeliac disease is an autoimmune disorder where the body can’t process gluten, the protein in wheat, barley, rye, malt and (sometimes) oats. If coeliac disease is undiagnosed and gluten continues to be eaten then it can damage your small intestine so you are unable to absorb nutrients (4).
A gluten-free diet without careful planning can result in a below-optimal fibre, iron, folate, niacin and zinc intake, causing more problems in the long term. Instead of going gluten-free, if you don’t have coeliac disease or a gluten intolerance, aim for wholewheat/wholegrain carbohydrates to help slow the release of glucose into the bloodstream. This helps with the insulin resistance associated with PCOS (5).
As with many aspects of managing PCOS, try to focus on what you add in to your diet or lifestyle rather than what you restrict. You can manage PCOS without restrictions, and that includes not restricting gluten, carb or anything else!
References
S Cowan, A Grassi, L Couch, Y Jeanes, S Lim, S Pirotta, L Moran. What Diet, Physical Activity and Behavioral Strategies Are Used by Women with Polycystic Ovary Syndrome and Where Are They Sourced From?, Current Developments in Nutrition, Volume 5, Issue Supplement_2, June 2021, Page 971
BDA, 2016. Polycystic Ovary Syndrome – the fundamentals[online]. Available from: https://www.bda.uk.com/resource/polycystic-ovary-syndrome-the-fundamentals.html
NHS, 2019. Symptoms Polycystic ovary syndrome[online]. Available from: https://www.nhs.uk/conditions/polycystic-ovary-syndrome-pcos/symptoms/
NHS, 2019. Coeliac disease [online]. Available from: https://www.nhs.uk/conditions/coeliac-disease/
Wang Y, Chen J, Song YH, Zhao R, Xia L, Chen Y, Cui YP, Rao ZY, Zhou Y, Zhuang W, Wu XT. Effects of the resistant starch on glucose, insulin, insulin resistance, and lipid parameters in overweight or obese adults: a systematic review and meta-analysis. Nutr Diabetes. 2019 Jun 5;9(1):19.
