In “What is the BEST PCOS Diet?”, I mentioned that dairy should be avoided in your PCOS Diet. Since writing that article, I have had a couple of questions on why dairy should not be included in your PCOS diet. It is a bit scientific and complicated but stick with me and I’ll show you why you should ditch dairy.
IGF-1 or Insulin Growth Factor 1
Insulin growth factor-1 is a naturally occurring hormone that has a similar molecular structure to that of Insulin. It also mimics the role of insulin and has insulin-like activity. (1)
Women with PCOS have higher than normal levels of IGF-1.
IGF-1 is also found in cow’s milk and has the exact same structure as that of human IGF-1. Research has shown that IGF-1 levels increase by 10% in adolescent girls from just one pint of milk a day. Women with PCOS have higher than normal levels of IGF-1.
So, what does that have to do with PCOS? Well, women with PCOS have been shown to have higher than normal levels of IGF-1 already and our ovaries appear to be over sensitive to IGF-1. This means that they respond to small amounts of IGF-1.
Add a 10% increase in IGF-1 levels from the dairy we consume and it’s easy to see that our already responsive ovaries are going to go into overdrive.
Hormones
Cows that are lactating and producing milk produce a hormone called Bovine somatotropin which is important for regulating it’s metabolic processes. It has now been synthesized to create recombinant Bovine Somatotropin or rBST. This rBST increases milk production in lactating cows by preventing mammary cell death (2).
It also produces an increase in IGF-1, something we already know to be harmful in women with PCOS.
It is currently legal to treat cows with rBST in many western countries but it has been banned in the European union.
Here are some of the hormones commonly found in milk (3):
- Estradiol
- Estriol
- Testosterone
- Progesterone
- Corticosterone
- Oxytocin
- Prolactin
Antibiotics
Many cows that produce milk are treated with a range of antibiotics to combat illnesses such as mastitis. Although these chemicals are said to be at such a low rate as to have no effect on the human body, the fact remains that milk and milk products have chemicals and antibiotics that we ingest. Women with PCOS have such a fragile balance, adding anything, even at small quantities may just upset the balance.
Calcium and Dairy
So, what now? What about all of the Calcium we will be losing out on if we give up dairy products?
Well, a number of studies have shown that increased consumption of milk does not lead to a decrease in fractures in women and does not improve bone integrity in children. If fact, exercise plays a more important role in improving bone density. So, we don’t need milk or dairy products for our bones (4).
So, what about the calcium?
Calcium IS important for a number of reasons (5):
- Nerve impulse transmission
- Muscles contraction
- Secretion of hormones like INSULIN
- Stabilisation proteins and enzymes.
Sources of Calcium
If you’re not getting your calcium from dairy, where should you get it from?
There are many other sources of calcium, both in plant and animal products. Here are a few (6): curly kale, okra, horseradish, watercress, red kidney beans, petit pois, broccoli, cabbage, celery and parsnips.
Since cutting out dairy myself, I have lost 8.5 lbs and have seen some improvement in my PCOS symptoms. You will also probably see a big improvement in your PCOS acne if you ditch the dairy from your PCOS diet.
Dairy alternatives
There are some alternatives to milk such as coconut, almond, hazelnut or rice milk. They aren’t great in a latte but are perfect in smoothies or cereal.
What do you think about ditching dairy? Have you seen any improvements in your PCOS symptoms since cutting out dairy? I’d love to hear from you! Just leave me a comme
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152 Responses
Thanks a lot for that !
– Syra
Hi Tarryn,
This article comes as a surprise as this is the first time I am reading that no-diary helps with PCOS women. Having diagnosed with PCOS few months back, I am finding it very hard to cope up.
Just to clarify.. should I avoid diary completely? For how long? Is it ok to have eggs and milk atleast once a week? Presently, i have been having full cream milk on a daily basis as I read various articles online it helps with fertility.
I am confused… Please help!!!
On another note, I really commend you for the hard work you have put in this site. Really helps PCOS diagnosed women like me trying to conceive 🙂
Thanks a lot,
Syra
Hi Syra,
Thanks for your kind comments about the site.
I would eliminate all dairy for 30 days and slowly reintroduce things like organic natural yoghurt and see how you respond. Milk in particular causes a rise in your testosterone levels which will not help with your fertility. Eggs are a good form of protein and can happily be enjoyed as part of your PCOS diet.
Hope that helps and that you start to see an improvement in your symptoms soon!
Tarryn
Hi,
Just wondering with diet and exercise really. I have fine hair and feel it is getting even thinner. I understand that i need to lose weight and cut dairy etc out… But how much exercise? Ive read that exercise makes testosterone become higher and testosterone is a cause of loss of hair? But in order to lose weight and be healthy i need to do exercise… Ive joined a fitcamp recently twhich is 45 mins 3 times a week. Is this ok, i have gone jogging too.. is this too much? Really worried about losing my hair or even gaining hair in unwanted places.
Thanks in advance
hi Alexandra,
It sounds like your testosterone levels may be high. Also, have you had your thyroid checked? Thyroid issues can also cause hair loss.
Here is an article I wrote on exercise https://www.pcosdietsupport.com/exercise/how-much-how-often/ that may help. It sounds like what you are doing already is great, though.
Keep well,
Tarryn
Hi Tarryn,
First, just wanted to say, love your site! Recently, I have been thinking about going dairy free but I am allergic to nuts (so no almond milk) and am really overwhelmed at adding a new “no” food group in my life.
Do you have any suggestions or recipes that are both nut and dairy free? My biggest fear is that I will feel deprived of so many different kinds of foods.
Thanks!!
Hi Taryne
This website is a true gem. I was diagnosed with polycystic ovaries about 2 years ago. I have been suffering from constant skin problems including persistent carboncles. I have asked my doctor about foods to avoid such as milk but they were never any help. I have been exercising and watching what I eat but to date I hvnt lost any weight. My husband and I are really eager to have a child.
Hi Shayanne,
Make sure your diet is suitable for someone with PCOS (manage your carb intake and always have carbs with protein or healthy fats). Also, make sure that you are taking supplements like Omega 3, Inositol and Folic acid and Vitamin D.
Hope you get some amazing baby news soon!
Tarryn
What about butter, isn´t only fat? Does it contains hormones aswell or make your insulin unstaible?
IS IGF in Organic milk as well? SO it does not matter if dairy is organic or not, just elminiate dairy for all health benefits?
Thanks,
Hi Meredith,
IGF-1 is present in all forms of milk, including human breast milk as it’s role is to stimulate growth of young children or animals. So, I would eliminate all forms of dairy…
Tarryn
I am wondering about Kefir – I use it in my smoothies and it is supposedly lactose-free. Any thoughts about this?
Hi Kristi,
It seems that Kefir is a good option if you are going to have dairy. It seems that much of the IGF-1 in Kefir is destroyed by fermentation. Here is an article I found on it http://www.lizwolfentp.com/articles/nfa/
Keep well,
Tarryn
Hi Tarryn,
I am 24 and have been suffering with PCOS for 4 years now. I have constant yeast infections that just wont go away. Do you think cutting dairy out will help that? or do you think that’s caused from something else? I’m just so frustrated with it, i’m willing to try anything!
Thanks!
Hi i am still unsure about soy or soya whats the difference? can i drink soya milk and soya foods? totally confused on this one x
hi everyone just thought id update on my progress, i have gone gluten and dairy free for just over three weeks now, i replaced milk with almond milk , i have lost a little weight, that horrible bloated and full feeling has eased lots and i feel good and i have had a period, which i very rarely do unless i take tablets to make me have one. I cant thank you enough Tarryn for setting up this site and to all my cysters for your info, xx
Well done, Dawny! Sounds like you’re doing really well!
Hi Tarryn,
As a child I’ve always loved dairy products. But ever since I was diagnosed with PCOS , I have almost gone dairy free. I have 2 major concerns though:
1. Alternatives like Almond milk, coconut milk etc have an ingredient called carrageenan in them which I’ve read is related to some serious health issues.
2. Will I lose out on all the probiotic bacteria that’s there in yogurt which is good for my system. Since many generations people from countries like India and middle east have yogurt as a staple in their diet and seem to be fine. Yogurt is supposed to boost immunity, increase colon health , is a good source of calcium and protein and is better absorbed than milk. What are your thoughts on this?
Thanks in advance!
Trisha, I found cutting dairy out has made a difference also. I still eat it the odd time though.
Thanks for the responses! I guess it’s something I’m going to have to try. It’s going to be tough … I do eat dairy products fairly often! I love my frozen yogurt 😉
Hi,
I was diagnosed with mild PCOS and after reading this post, it made me wonder if Organic Lactose Free or Low-Fat milk would be an option. I’ve tried Almond Milk and am not a big fan of it. I have yet to try coconut milk. I think it has to do with the consistency of the liquids.
Let me know! I am certainly going to look for organic butter to switch to as well!
Hi Meghan,
Lactose free does still contain IGF-1 which will increase your testosterone levels, so I would go for a non-dairy alternative.
Hope that helps!
Tarryn
Hi Tarryn,
I just found out last week that I have PCOS, and since my doctor was less than helpful in explaining it to me, I have been researching like crazy and came across your website. It’s wonderful! I’m very excited to try the first meal plan! I have been gaining weight, even after doing a 12 week bootcamp, my hair is falling out in clumps, and my acne is out of control. Reading about dairy definitely makes sense to me because I have cheese and milk almost every day. So I know the milk and cheese have to go, I’m guessing this includes cottage cheese? I haven’t had a chance to skim through the other questions, so I apoligize if you’ve already answered this a million times! I eat both cottage cheese and Oikos Greek Yogurt every day and use cream cheese, sour cream, or plain yogurt in cooking often … are these all no-no’s?
Hi Trisha,
I would avoid dairy for at least 30 days and monitor your symptoms. I’m sure you’ll start to look and feel better. you can then start to reintroduce Greek yoghurt or cottage cheese and see how well you tolerate it.
Going dairy free made a huge difference for my PCOS symptoms so I have ruled out dairy completely.
Hope that helps!
Tarryn
Hey tarryn,
I just wanted to know if lactose free yoghurt would be alright to eat
When doing the dairy free diet…….
Thanks verity xo
Hello great article, what do you think about raw or organic cheese. I just read an article from dr Mercola stating that organic or raw is the best for the different vitamins it has. Thanks!!
Hi Tarryn,
This may have been asked already, since I didn’t read through every comment, question, but is Soy Milk okay?
I read through all the comments and didn’t quite find the answer to my question. I have pcos and never knew about the dairy issue. During my first pregnancy I became lactose intolerant. After my second pregnancy I discovered that having raw milk( not pasteurized or homogenized and hormone and antibiotic free) has made me able to have other dairy again without side effects. This is because of all the good digestive enzymes in it that haven’t been killed off by pasteurization. My question is can I still have raw milk or does it have the same problem as all other pasteurized milk?
That’s good to know! I have already cut dairy products quite a bit because I am vegetarian and have been thinking of being vegan for a while now.
I have a question regarding the alternatives: what do you think about soy milk? Initially I started having soy milk, but then I read up that it is rich in hormones that act similarly to estrogens to I stopped having it and now I only use rice milk instead. Do you have any information in this regard?