Can I Have A Cheat Day From Gluten- And Dairy-Free Diet For PCOS?

Are you wondering if you can have a “cheat” day while going gluten & dairy free for PCOS? In this episode, we show you how you can make the PCOS friendly lifestyle your own!

You’ll learn about some common roadblocks with going gluten & dairy free, how to plan and prepare ahead of time, AND how to get more familiar with gluten and dairy free foods!

To get the scoop + hear from other Cysters about their experience with these same exact questions, click that play button above! And for a quick breakdown of what you need to know about gluten, dairy, and PCOS, including a roundup of easy to find gluten & dairy free foods, read on Cysters!

The short answer is: yes, of course! Although we don’t like to call treating yourself a “cheat day”, because it puts a negative connotation on the term.

The truth is: there is no one-size-fits-all fast-track transition to a completely gluten- and dairy-free diet. So, take your time, start one meal at a time, and keep us updated along the way. For more tips on getting started, click play above!

The key to starting and maintaining a gluten and dairy free diet, however, is consistency. Whether you’re going 100% gluten and dairy free, or just 50%, the key is sticking to your goals and cutting as much gluten and dairy as you can. Once you see the positive effects your new PCOS diet has on your PCOS symptoms and your overall quality of life, you will gain the motivation you need to stick to it. Plus, your body will thank you later.

If you’re not ready to take on this challenge alone, considering joining the Cysterhood. There, you will gain access the largest community of PCOS women, learning to reverse their symptoms and lose weight, gluten and dairy free.

Gluten- And Dairy-Free Diet Plan

Going gluten- and dairy-free can be intimidating, but it doesn’t have to be! There are so many alternatives to your favorite dairy and gluten products—it’s all about finding the ones that work for your personal taste and cooking methods. Here are some of the best alternatives to common gluten- and dairy-products.

Common Gluten Products & Alternatives

• Bread: Gluten-free bread (rice, almond, or oat flour-based)
• Pasta: Chickpea pasta, lentil pasta, rice pasta, quinoa pasta
• Flour (wheat): Almond flour, coconut flour, rice flour, certified gluten-free oat flour
• Cereal (wheat-based): Gluten-free cereal (corn-based, rice-based, or oat-based with GF label)
• Crackers: Seed-based or nut-based gluten-free crackers
• Baked goods (cakes, cookies, muffins): Use gluten-free flour blends or pre-made GF versions
• Soy sauce: Tamari or coconut aminos

Common Dairy Products & Alternatives

• Milk: Almond milk, oat milk, soy milk, coconut milk, or rice milk
• Butter: Vegan butter, coconut oil, olive oil
• Cheese: Vegan cheese (cashew-based, soy-based, or coconut oil-based)
• Yogurt: Coconut yogurt, almond yogurt, soy yogurt
• Ice cream: Non-dairy ice cream (almond milk, oat milk, coconut milk, etc.)
• Sour cream: Vegan sour cream (typically cashew or coconut-based)
• Cream cheese: Dairy-free cream cheese (tofu or nut-based, like Kite Hill)
• Milk chocolate: Dark chocolate

If you’re still worried it’ll be hard not to eat gluten or dairy, I want to share an example day of meals via The Cysterhood app. These meals all use entirely dairy- and gluten-free foods and ingredients that instead prioritize healthy fats, protein, and other PCOS-healing nutrients. As a PCOS dietitian, I want to do everything I can to make it easy to start eating well and stick with it. (That said, one cheat day won’t hurt!) Here’s what your daily meals could look like with The Cysterhood app:

• Breakfast: Apple Pie Breakfast Quinoa Bowl
• Lunch: Air Fryer Chicken Fajitas with Rice and Guacamole
• Dinner: Buffalo Chicken Pizza
• Snack: Hot Chocolate Cookies and Frozen Coconut Raspberry Mocktail

Sounds pretty great, right? Eating a gluten- and dairy-free anti-inflammatory diet for PCOS doesn’t have to be restrictive—it needs to be strategic! If you want more PCOS-friendly meal ideas, check out my 7-Day PCOS Diet Plan.

Gluten And PCOS

Gluten is the general term used to describe a variety of proteins found in like wheat, rye, and barley. Although gluten is a common ingredient in many foods, it could be wreaking havoc when it comes to chronic inflammation.

Since many women with PCOS already deal with higher inflammatory markers that may cause existing PCOS symptoms, this additional inflammation may trigger even more negative side-effects. These include bloating, fatigue, upset stomach, hormonal imbalances, leaky gut syndrome, and more. It also puts a much larger strain on the already compromised immune system, making it harder for the body to ward of viruses, colds, and flu.

Cyster’s can benefits from a gluten-free diet for two main reasons:

1 – Consuming less gluten means less chronic inflammation.

2 – Foods that are naturally gluten-free tend to be lower on the glycemic index. This means improved insulin resistance and better blood sugar levels (also known as blood glucose levels).

It is important to note here, that gluten-sensitivity and Celiac Disease are not exactly the same thing. To read more about Celiac Disease, click here.

Dairy And PCOS

Consuming dairy products like milk, butter, and cheese is known to increase insulin levels in the body. For women with PCOS who already struggle with insulin resistance, this can trigger even more symptoms of PCOS.

Women with PCOS who are also lactose intolerant are at an even higher risk for developing additional negative side-effects when consuming dairy. These negative side-effects include inflammation, bloating, upset stomach, acne, trouble with weight loss, leaky gut syndrome, IBS, and more.

A dairy-free diet can be beneficial for Cyster’s by reducing chronic inflammation and reducing insulin levels in the body.

Gluten And Dairy Free Food List

It’s easy to slip back into old habits when you’re not familiar with gluten and dairy free foods. What do you purchase? What is safe to eat? Cysters, we’ve got you covered! Here’s a list of some PCOS-friendly gluten and dairy free foods, starting with the foods that are naturally gluten-free.

+ Fruit

+ Vegetables

+ Meat and poultry

+ Fish and seafood

+ Beans, legumes, and nuts 

+ Quinoa 

+ Rice 

+ Nut flours

Now, here are some gluten-free / dairy-free alternatives that can help replace those items you love, but had to cut out.

+ Nut milks (cashew, almond, coconut, etc.)

+ Non-dairy cheese

+ Plant based oils

+ Tofu

Worst Foods For PCOS

As a Cyster practicing a gluten and dairy free diet, it can be really stressful always wondering “what can I eat?”. If focusing on everything you can eat seems like too much, try focusing on what you can’t eat. Fortunately, the list of what you can’t eat is much shorter than the list of what you can eat!

Here’s a quick list of the worst foods for PCOS:

+ Processed meats like sausages, hamburgers, and hot dogs

+ Refined (simple) carbs like white bread, pasta, and pastries

+ Processed food like cakes, candy, and ice creams

+ Sugary drinks like soda, processed juice, and energy drinks

+ Fried foods including fast foods and foods made at home

+ Alcohol

+ Caffeine

Don’t beat yourself up over a “cheat day”. Enjoy it! Then, get back on track!

More questions on gluten and dairy and how they might be affecting your quality of life with PCOS? Drop them below! We’re here for YOU!

Happy PCOS Awareness Month Cysters! As part of spreading awareness and giving more tools & resources to the community, we are partnering with Ovasitol for a special September offer. Anyone who orders Ovasitol with our PRC code (292660) will receive a 2 week free supply of Ovasitol + 2 weeks free in The Cysterhood! Offer only available in September!

Join us in The Cysterhood, a community of women learning how to manage PCOS & lose weight, Gluten and Dairy Free!

Instagram: (@PCOS.Weightloss) & (@A.Cyster.and.Her.Mister)

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While Tallene is a Registered Dietitian and Sirak a Personal Trainer, this podcast provides general information about PCOS. It is not meant to serve as fitness, nutrition or medical advice related to your individual needs. If you have questions, please talk to a medical professional. For our full privacy policy, please click on the following link: (Privacy Policy).

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