Gluten Free and Dairy Free Diets
Introduction
As part of my ongoing work in women’s health and fertility, I’ve been exploring the research on gluten-free and dairy-free diets to create an informed, balanced piece for my clients. While I am not a nutritionist, my aim is to provide you with the best available information drawn from current evidence and reputable sources, in both conventional and integrative medicine.
This summary is designed to help you understand what the research says — and doesn’t say — about removing gluten or dairy for general health, IBS, fertility, PCOS, and endometriosis. It’s not a prescription or dietary plan, but rather an educational guide to support informed discussion with your GP, nutritionist, or dietitian, and to help you make choices that align with your body, health history, and personal wellbeing goals.
General Health
Answer:
For most healthy people, there is no strong evidence that removing gluten or dairy improves overall wellbeing.
Wholegrains and fermented dairy can actually enhance gut and metabolic health for many individuals.
Unnecessary elimination can increase risk of nutrient deficiencies (B vitamins, calcium, iodine, vitamin D).
Focus instead on a whole-food, Mediterranean-style diet: rich in plants, healthy fats, lean protein, and minimal ultra-processed foods.
When it might help:
Confirmed food allergy or intolerance
Chronic inflammation, autoimmune conditions, or persistent gut symptoms
Guided elimination can help identify triggers — but should be short-term and supervised
Nutritionist note: “Food diversity, not restriction, tends to predict better gut and immune health long-term.”
2. IBS (Irritable Bowel Syndrome)
Answer:
The evidence does not support blanket gluten-free or dairy-free diets for IBS unless there’s a clear intolerance.
The Low FODMAP approach has the strongest clinical evidence for symptom improvement (reducing fermentable carbohydrates, not necessarily gluten).
Sometimes people report feeling better gluten-free, but it’s often due to reduced FODMAPs (like fructans in wheat), not the gluten protein itself.
Dairy may aggravate symptoms only if lactose intolerance or poor fat digestion is present.
Nutritionist approach:
Assess lactose tolerance and gut microbial balance
Trial lactose-free or A2 dairy (e.g., goat’s/sheep’s milk) before complete elimination
Support gut motility, stress reduction, and fibre diversity
Summary:
For IBS, tailor by symptoms — not blanket restriction. Test, don’t guess.
3. Fertility (TTC)
Answer:
Unless there’s diagnosed coeliac disease, gluten or dairy elimination isn’t required for fertility.
Women with coeliac disease who follow a gluten-free diet often see improved conception and pregnancy outcomes.
For others, fertility benefits come mainly from improved nutrient density, metabolic health, and reduced inflammation — which can be achieved with or without gluten/dairy.
Full-fat dairy may actually support ovulation in some women (e.g., Harvard Nurses’ Health Study).
Nutritionist focus:
Balanced macros, sufficient iron, folate, iodine, omega-3s
Anti-inflammatory, Mediterranean or plant-forward dietary pattern
Gut health and stress modulation
Summary:
Gluten-free or dairy-free only if clinically indicated. Focus on whole-food nourishment first.
4. PCOS (Polycystic Ovary Syndrome)
Answer:
The research is mixed — there’s no universal benefit, but some individuals report improvement due to lower inflammation and better insulin sensitivity.
Gluten:
No direct evidence that gluten itself worsens PCOS.
Some practitioners trial gluten-free as part of a low-inflammatory or low-glycaemic strategy — helpful if wheat products dominate the diet.
The key benefit likely comes from reduced refined carbs, not gluten elimination per se.
Dairy:
Evidence is conflicting:
Low-fat dairy may raise IGF-1 (insulin-like growth factor) levels in some women, potentially aggravating insulin resistance.
Fermented and full-fat dairy (e.g., yoghurt, kefir) may have neutral or beneficial effects.
Lactose intolerance or acne-linked reactions can justify removal on an individual basis.
Nutritionist focus:
Balance blood sugar (protein with each meal, fibre, omega-3s)
Reduce processed wheat and sugars
Choose fermented dairy or calcium-rich alternatives if excluding dairy
Monitor metabolic markers and cycle regularity
Summary:
For PCOS, dairy and gluten removal can be trialled case-by-case for inflammation and insulin control — but not mandatory.
5. Endometriosis
Answer:
Endometriosis is an inflammatory and estrogen-sensitive condition — so an anti-inflammatory diet pattern is key. There’s some emerging evidence (though not yet conclusive) that gluten or dairy reduction can improve pain and inflammation markers in some women.
Gluten:
A 2012 Italian study showed ~75% of women with endometriosis reported reduced pain after 12 months gluten-free.
However, this was self-reported and not placebo-controlled.
Benefits may relate to reduced intestinal permeability and systemic inflammation.
Dairy:
Dairy doesn’t universally worsen endo; in fact, some studies show calcium and vitamin D intake may reduce risk.
Full-fat and fermented dairy tend to be better tolerated than highly processed forms.
Nutritionist focus:
Anti-inflammatory and antioxidant-rich foods (berries, leafy greens, turmeric, omega-3s)
Fibre for estrogen clearance
Identify and reduce personal triggers (gluten, dairy, caffeine, alcohol if reactive)
Support gut, liver, and immune pathways
Summary:
For endometriosis, gluten-free and/or dairy-free can be beneficial if inflammation or gut symptoms improve — best trialled for 6–8 weeks with guidance.
Key Takeaways for Clients
There’s no single diet for everyone — elimination should be individualised.
The greatest benefits come from improving diet quality, not necessarily excluding foods.
Gluten-free or dairy-free diets can help some people — but should be guided and nutrient-replaced properly.
Always test for coeliac disease before removing gluten.
Monitor how changes affect digestion, energy, mood, and cycle — not just symptoms in isolation.
