15 Gluten and Dairy Free Snack Ideas for PCOS
There’s so much conflicting information out there about eating gluten and dairy free with PCOS. Some evidence suggests being gluten and dairy free helps to reduce inflammation throughout the body, which is an underlying link to difficult PCOS symptoms like weight gain, irregular periods, or acne.
That said, it really isn’t as clear cut as that! In my experience as a holistic nutrition health coach working with dozens of women with PCOS, some of my clients thrive on gluten and dairy free diets while others can tolerate it completely. My philosophy when it comes to gluten and dairy with PCOS, like most things related to nutrition, is balance.
For more targeted diet and nutrition recommendations based on your unique symptoms and preferences, book a free consultation with me here.
Looking for quick and easy gluten and dairy free snack ideas for PCOS?
Save this post for your next trip to the grocery store!
Chia Seed Pudding: Made with almond milk or coconut milk, sweetened with stevia or monk fruit to regulate blood sugar.
Roasted Chickpeas: Crunchy and full of protein. You can season them with your favorite herbs or spices.
Nuts & Seeds: Almonds, walnuts, and pumpkin seeds are particularly beneficial. They provide essential fats and are known to manage PCOS symptoms.
Protein Green Smoothie: Spinach, kale, avocado, chia seeds, and unsweetened almond milk with whey protein isolate powder blended together. Sweeten with berries for added flavor.
Hummus & Veggie Sticks: Carrots, celery, and cucumber are great dipped in hummus, providing fiber and protein.
Gluten-free Rice Cakes: Topped with avocado or almond butter for a filling snack.
Olive Tapenade: A mix of olives, garlic, and olive oil, perfect for spreading on gluten-free crackers or as a dip for veggies.
Flaxseed Crackers: These are rich in Omega-3s and pair well with various dips.
Berries: Blueberries, strawberries, and raspberries are lower in sugar than many fruits and packed with antioxidants.
Edamame: Steamed edamame is protein-rich and can be seasoned with a touch of sea salt or spices.
Coconut Yogurt: Make sure it's unsweetened. You can top it with nuts or berries for added flavor.
Kale Chips: Toss kale leaves in olive oil, season with your preferred spices, and bake until crisp.
Roasted Seaweed Snacks: A crunchy and salty treat that's naturally gluten-free.
Dark Chocolate: Opt for at least 70% cocoa content and ensure it's dairy-free. Remember to consume in moderation due to sugar content.
Hard-Boiled Eggs: A protein-packed snack that's easy to prepare in advance.
What snacks should you eat with PCOS?
Remember, the key is to choose snacks that are high in protein and fiber to regulate blood sugar and provide essential nutrients beneficial for managing PCOS.
Caroline Johnson is a Certified Holistic Nutrition Health Coach. Caroline graduated from the Institute for Integrative Nutrition with advanced training in women’s hormone health. Her one-on-one coaching practice, Serenity Health, provides the highest level of support and accountability to implement sustainable nutrition and lifestyle habits that lead to long-term results. Caroline’s specialties include:
Polycystic Ovarian Syndrome (PCOS)
Disordered Eating
Fertility, IVF, Pregnancy, and Postpartum Nutrition
Sustainable Weight Loss
Gut Health (IBS, IBD, Crohn’s)
Family Nutrition
Book a complimentary health consultation today to learn more. For all things nutrition, hormone balance, and holistic health check outSerenityHealthHQ.com and follow@SerenityHealthHQ on Instagram and TikTok.