Gluten and PCOS: How do they get along together?

In a nutshell

There are many debates related to gluten and PCOS due to such common considerations as inflammation and insulin resistance that are naturally present in many women with PCOS and are thought to be affected by gluten. Yet, to date, there is still not enough scientifically proven data to confirm the harmful effect of gluten on PCOS symptoms. Some studies actually suggest that following a PCOS gluten free diet might cause a lack of certain important nutrients, such as fiber. Still, it might be a good solution for women who have:

• Celiac disease
• Non-celiac gluten sensitivity
• Wheat allergy
• Gluten ataxia

As a hormonal condition that’s broadly associated with many underlying health challenges, polycystic ovary syndrome requires a holistic approach to managing its symptoms. A healthy, balanced diet typically plays an important role in this process. Yet, there are still many myths and concerns related to gluten and PCOS in your diet.

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What Is PCOS?

Polycystic ovary syndrome or, in short, PCOS, is a hormonal condition that affects female ovaries, making them develop a large number of fluid-filled cysts on their outer edges. Causing inflammation and interrupting the normal work of your ovaries, these cysts can lead to a range of underlying issues, such as:

• Irregular periods;
• Unstable ovulation and fertility challenges;
• Hormonal imbalances;
• Weight issues;
• Excess hair growth;
• Hair thinning and loss;
• Acne and oily skin, etc.

According to different figures, PCOS is known to affect 8%-13% of women across the world. Nevertheless, up to 70% of women affected by this syndrome are thought to live with undiagnosed PCOS.The Role of Dietary Adjustments in Managing PCOS SymptomsAlthough PCOS is a chronic condition that cannot be treated completely, today, we know about a set of strategies thought to help ease its symptoms. Though it may surprise some, dietary adjustments are typically among the first management techniques females with PCOS are recommended to try.So why is your diet so important in PCOS? Studies show that a well-balanced diet can improve the metabolic profile of females with PCOS and manage associated weight gain. Also, consuming certain products is shown to help naturally reduce high testosterone in women with this syndrome, helping overcome hormonal imbalances and ease related symptoms. Moreover, dietary adjustments can help prevent or reduce other common problems that often occur in women with PCOS, such as insulin resistance, type 2 diabetes, high cholesterol, and others.

What Is Gluten?

Gluten is a naturally occurring protein found in the following grains:

• Wheat
• Rye
• Barley
• Triticale
• Kamut
• Farro
• And some others

Apart from being naturally inherent in some grains, gluten is also frequently extracted from them and added to other foods as a concentrate in order to give them extra protein, while adjusting the flavor and structure. It, in turn, acts as a binding agent that holds processed foods together and gives them shape.

What Does Gluten Do to Your Body?

The primary reason why gluten is somewhat controversial is that it can’t be completely broken down in your body. Protease - one of the natural digestive enzymes that helps us process proteins, is not always able to process gluten. As a result, undigested gluten can make its way to the small intestine.

While this is not a problem for some people, others may have a serious autoimmune response to this. This condition is called celiac disease and in it, undigested gluten damages the small intestine, making people feel sick after eating products with gluten.

Gluten and PCOS: Addressing Common Considerations

The definition of gluten provided above makes it pretty clear that gluten is mostly harmful to people who have celiac disease and, thus, can’t tolerate it. But are there any additional precautions for women with PCOS?

There are several considerations that commonly pop up in this topic:

Inflammation

Studies show that women with PCOS tend to demonstrate a significantly higher concentration of circulating inflammatory cells in their bodies. That is, females with this syndrome often have to live with chronic, low-grade inflammation.

As for gluten, it’s known to trigger an immune response (aka inflammation) to unbroken gluten. Such a reaction may appear in people with celiac disease and those with non-celiac gluten sensitivity (NCGS) and potentially worsen PCOS inflammation.

Insulin Resistance

By hindering the work of your ovaries and, respectively, their production of baseline hormones, PCOS is known to facilitate inappropriate reactions to insulin. The fact that PCOS frequently causes insulin resistance is one of the core reasons why women with this condition have to think through their diets more carefully in order not to worsen their metabolic issues.

Although there is not enough evidence to confirm that gluten worsens insulin resistance, some studies confirm that certain gluten-containing products can raise your blood sugar levels. Over time, if your blood sugar remains high, it can make your cells stop responding appropriately to insulin, potentially leading to insulin resistance and type 2 diabetes.

Is Gluten Free Good for PCOS?

Knowing about the common concerns, it can be easy to think that implementing a PCOS gluten free diet is the only right solution for women with this condition. But is that actually true?

Although there are still many debates on this topic, to date, there is no sufficient research data that would link gluten consumption to the worsening of PCOS symptoms. There are some claims that stand up for going gluten-free stating that such diets help ensure weight loss, improve sleep, boost energy levels, and improve skin quality. However, there is still not enough evidence to support these claims.

On the other hand, it’s important to note that not all gluten-free products are equally good. While some products don’t lose their properties if you eliminate gluten from them, others may lack important nutrients when you make them gluten-free. A good example of this phenomenon is cereal or whole-grain brain. These products can be naturally good sources of a crucial nutrient - fiber. However, when you make them gluten-free, they lack fiber.

Now, this can be an important point for women with PCOS as many of them may lack fiber in their diets. And this might be a big omission because this nutrient is known to improve insulin resistance, reduce inflammation, and lower the risks of developing type 2 diabetes and cardiovascular disease.

Is Whole Wheat Good for PCOS?

Now that you know about some significant gaps in a gluten free diet for PCOS, you might be wondering if consuming whole wheat is actually good for you.

Generally, it’s believed that whole grains make an important part of a healthy PCOS diet. The same might apply to whole wheat products. Although they contain gluten, these products are excellent sources of fiber, which is shown to reduce a number of PCOS symptoms. Thanks to its beneficial properties, it’s recommended that females with this syndrome consume 30-35 g of fiber per day, which is where whole wheat can greatly help.

Additionally, whole wheat products, let’s say, bread, can help you avoid spikes in blood sugar and keep sugar levels balanced, which is also crucial for women with PCOS.

So if you’re wondering “Is whole wheat good for PCOS?” - The short answer is “yes,” it might be a good addition to your diet.

Gluten Free Diet for PCOS: When Is It a Good Idea?

Given a lack of sufficient studies, we can say that the majority of women with PCOS actually can eat gluten with no problem. Moreover, in many cases, not keeping gluten out of your diet can help you have a more wholesome and nutritious diet because some gluten-free products have nutritional gaps.

Nevertheless, there might be some women who should go PCOS gluten free instead. Since every PCOS female might have an individual medical history and underlying conditions, it’s crucial to address the question of eating or not eating gluten based on personal needs. 

The truth is that some females with this syndrome may indeed have gluten intolerance, which could potentially make them experience the syndrome worsening if they continue eating gluten. Namely, sticking to a gluten free diet for PCOS might be a good idea for people with:

• Celiac disease
• Non-celiac gluten sensitivity
• Wheat allergy
• Gluten ataxia

Whether you know or don’t know about any of these conditions, it’s recommended to consult your healthcare provider before making any serious adjustments to your diet.

Conclusion

Although it has many doubts and myths surrounding it, gluten is a natural protein contained in a range of grains and is generally harmless to the majority of people.When it comes to gluten and PCOS, there are still some controversies on this matter. Nevertheless, the existing body of knowledge doesn’t confirm the harmful effect of gluten on women with PCOS unless, of course, they have individual intolerance or a celiac disease. If that’s not the case, going gluten-free may not bring any tangible benefits and even cause more harm than good.