Polycystic Ovary Syndrome (PCOS) affects millions of women worldwide, causing hormonal imbalances, insulin resistance, and inflammation. One of the most debated dietary concerns for women with PCOS is milk consumption. Choosing the right type of milk can make a significant difference in managing symptoms and promoting overall health.

Best milk for PCOS

While there’s no specific type of milk that is universally considered best for PCOS, certain types of milk like almond milk and coconut milk may be more beneficial due to their nutritional composition and potential impact on hormonal balance. In this guide, we will explore the best milk options for PCOS and what factors to consider when making a choice.

How Does Milk Affect PCOS?

Some of woman with tolerate PCOS well. Its subjective topic. One of girl from quora manage PCOS without leaving milk.

I don’t know who said that, but I haven’t been off dairy even for a day in my life. Infact, being a punjabi, dairy is an essential part of my life. Still, I cured my pcos beautifully. Unless you are allergic to dairy, you shouldn’t even think of leaving it. Dairy has a lot of nutrition which today’s diet is otherwise missing. In pcos especially u need more nutrition and should eat more nutritious food than normal people for faster recovery.

But for many woman milk cause trouble. Low-fat milk, might actually increase the risk of PCOS or infertility. This could be because low-fat dairy products tend to raise insulin-like growth factor I (IGF-I) levels more than full-fat dairy, which might disrupt ovarian function.

Additionally, some researchers believe that hormones, growth factors, or even contaminants in dairy (like pesticides or chemical residues) could affect reproductive health.

6 Best Dairy and Non-Dairy Milk Alternatives for PCOS

Rising prevalence of endocrinal disorders, lactose intolerance, cow milk allergies and intolerances, acne is an avenue for increasing need for milk alternatives.

1. Almond Milk (Best Non-Dairy Option)

Almond milk, made from almonds, is becoming a favorite dairy alternative because it is low in calories and has many health benefits.

Why almond milk good for PCOS:

It has 50% fewer calories than cow’s milk, making it a great choice for weight loss.

• Low in carbohydrates and does not spike insulin levels.
• Contains vitamin E, which helps reduce inflammation.
• Dairy-free and hormone-free, making it a safe option for sensitive individuals.

Nutritional Content of Almond Milk (Per 240 ml or 1 Cup)

• Calories: 59 kcal
• Carbohydrates: 6 g
• Protein: 1 g
• Fats: 4 g

Almond milk is unsafe for people who are allergic to nuts. It has less protein as compared to cow milk, so those needing more protein may need to include other protein sources in their diet.

2. Coconut Milk

Coconut milk is used as a dairy-free milk alternative. It is great for people who are lactose intolerant because it does not cause allergies like cow’s milk might.

Why it’s good for PCOS:

• Contains healthy fats (MCTs) that are quickly digested and provide energy.
• It contains lauric acid, which may reduce the risk of heart disease and stroke by increasing good cholesterol (HDL).
• Have anticancer properties due to presence of lauric acid
• The soothing and moisturizing properties of coconut milk make it good for skin and hair health.

Nutritional Content of Coconut Milk (Per 100 ml)

• Calories: 60 kcal
• Carbohydrates: 5.3 g
• Protein: 3.2 g
• Fat: 3.3 g
• Calcium: 113 mg

Compared to cow’s milk and other plant-based milk, coconut milk has more calories and fat, so it should be consumed in moderation.

3. Flaxseed Milk

Flaxseed help manage PCOS symptoms by improving hormonal balance, insulin resistance, and inflammation.

Why flaxseed milk good for pcos?

• It contains lignans (plant compounds) that help balance estrogen and testosterone levels
• It helps reduce insulin resistance
• It is rich in omega 3 reduce inflammation

Nutritional Content of flaxseed milk (Per 100 ml)

• Calories: 25–50 kcal
• Carbohydrates: 1 g
• Protein: 1 g
• Fat: 2.5 g
• Calcium: 300 mg

4. Oat Milk (For Those Who Tolerate Carbs Well)

Oat milk, made from oats is becoming a popular dairy alternative because of its rich nutritional content. It contains β-glucan (a type of fiber), protein, healthy fats, vitamins (A, D, E, and B1), minerals (calcium, potassium, magnesium, iron), antioxidants, and plant compounds.

Why it’s good for PCOS:

• Oat milk contains fiber, which supports gut health and digestion.
• Provides beta-glucans that help in managing cholesterol levels.
• It makes you feel full for longer, reducing hunger. Thus helps in weight loss.
• Choose unsweetened versions to avoid blood sugar spikes.

Nutritional Content (Per 240ml or 1 cup of oat milk):

• 130 kcal (Calories)
• 24g Carbohydrates (CHO)
• 4g Protein
• 2.5g Fat
• 350mg Calcium
• 101 IU Vitamin D
• 499 IU Vitamin A

Drawbacks of Oat Milk:

• Short Shelf Life
• Blocks Nutrient Absorption
• Lower in Calcium than Cow’s
• High in Carbs

5. Soy milk

It is an excellent choice for people who are lactose intolerant or have cow’s milk allergies. However, some people with cow’s milk allergies may also be allergic to soy.

Why soy milk good for PCOS:

• It is high in protein
• Have healthy fats to reduce cholesterol
• It contains compounds like isoflavones and phytosterols that have anti-inflammatory and antioxidant effects.

Nutritional Content of Soy Milk (Per 240 ml or 1 Cup)

• Calories: 100 kcal
• Carbohydrates: 7.9 g
• Protein: 8 g
• Fats: 4 g
• Calcium: 299 mg
• Vitamin A: 501 IU
• Vitamin D: 119 IU

Some people dislike its natural taste, but processing methods help improve the flavor.

6. A2 Milk (Best Dairy Option)

There are no specific studies confirm A2 milk as a treatment for PCOS, it may be a better alternative to regular cow’s milk due to its digestibility and lower inflammatory potential.

Why A2 good for PCOS:

• Easier to digest compared to regular cow’s milk.
• Does not contain the inflammatory A1 beta-casein protein.
• Can be a suitable alternative for those who tolerate dairy.
• It increase insulin sensitivity in women with PCOS

Selection of milk

Listen to your body and observe how different types of milk affect your symptoms. Some women with PCOS may be sensitive to dairy, while others may tolerate it well. Monitor your body’s response to different types of milk.

Pair milk with healthy fats and proteins to slow down glucose absorption.

Q/A

References:

Janiszewska, J.; Ostrowska, J.; Szostak-Węgierek, D. Milk and Dairy Products and Their Impact on Carbohydrate Metabolism and Fertility—A Potential Role in the Diet of Women with Polycystic Ovary Syndrome. Nutrients 2020, 12, 3491. https://doi.org/10.3390/nu12113491