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Let's be honest: going gluten-free and dairy-free at the same time sounds like you're giving up every good thing in life. But hear me out. For women with PCOS, especially those who also deal with gut issues, skin breakouts, or bloating, removing gluten and dairy for a period of time can make a real, noticeable difference in how you feel.
This meal plan is built around Filipino ingredients and everyday foods you can actually find at your local palengke or grocery. No fancy substitutes, no expensive imports. Just practical, nourishing meals that happen to be free of gluten and dairy.
Why Would Someone with PCOS Go Gluten and Dairy Free?
There's a connection between PCOS, inflammation, and gut health that researchers are still studying, but what we know so far is that many women with PCOS have higher levels of systemic inflammation than women without PCOS.
Gluten (found in wheat, barley, and rye) and dairy can be inflammatory triggers for some people, particularly those with gut permeability issues (sometimes called "leaky gut"). Dairy also contains hormones and can raise IGF-1, a growth factor that stimulates androgen production and can worsen acne and hormonal imbalances.
Not everyone with PCOS needs to go gluten and dairy free forever. But if you're struggling with persistent bloating, skin issues, fatigue, or gut discomfort on top of your PCOS symptoms, a 30-day elimination trial can tell you a lot about your body.
What to Avoid on This Plan
Gluten sources to skip:
White bread, tasty bread, pandesal (standard versions)
Soy sauce (most contain wheat, switch to tamari)
Regular pasta and noodles
Beer and malt beverages
Flour-thickened sauces and gravies
Dairy sources to skip:
Milk, cheese, butter, cream, ice cream
Condensed milk (this one is in everything Filipino, so watch out)
Yogurt (unless coconut-based)
What you can still eat and enjoy:
Rice (naturally gluten-free)
All vegetables
All fruits
Meat, fish, and seafood
Eggs
Legumes and beans
Coconut milk and coconut oil
Tamari (gluten-free soy sauce)
Cassava flour and rice flour for baking
7 Day Gluten Free and Dairy Free PCOS Meal Plan
Day 1
Breakfast: Sinangag made with day-old brown rice, garlic, and two fried eggs. Season with a few drops of tamari instead of soy sauce. Side of fresh tomatoes.
Lunch: Chicken tinola with plenty of sayote and dahon ng sili. Use tamari if you want a bit more flavor. Serve with brown rice or plain white rice.
Dinner: Baked bangus marinated in calamansi, garlic, and a bit of tamari. Steamed camote tops (talbos ng kamote) on the side. Rice as desired.
Day 2
Breakfast: Boiled eggs (two) with steamed sweet potato (camote). A cup of brewed black coffee or barako.
Lunch: Sinigang na isda (fish sinigang) with kangkong and radish. Sinigang is naturally gluten and dairy free. Rice on the side.
Dinner: Ginisang monggo with malunggay, garlic, and onion. Use tamari to season and skip any store-bought sauces with wheat. Serve with rice.
Day 3
Breakfast: Smoothie made with coconut milk, half a frozen banana, a handful of spinach, and a tablespoon of chia seeds. Pair with two hard-boiled eggs.
Lunch: Chicken adobo made with apple cider vinegar and tamari (no regular soy sauce). Skip the sugar or use a very small amount of coconut sugar. Serve with rice and sliced cucumbers.
Dinner: Pinakbet with bagoong (check that your bagoong is gluten-free, most shrimp paste is, but some have added flour). Lots of ampalaya, eggplant, string beans, and kalabasa. Rice on the side.
Day 4
Breakfast: Rice porridge (lugaw) made with ginger, garlic, and topped with a poached egg and green onions. Season with tamari and calamansi. Very gentle on the gut.
Lunch: Grilled liempo (just a small portion of the lean part) with a large fresh salad: cucumber, tomato, red onion, with calamansi vinaigrette. No croutons, no cheese.
Dinner: Ginataang gulay: kalabasa, sitaw, and eggplant simmered in coconut milk with shrimp. All naturally gluten and dairy free. Serve with rice.
Day 5
Breakfast: Cassava pancakes: mix grated cassava with egg and a pinch of salt. Cook in coconut oil. Top with a drizzle of honey and sliced banana.
Lunch: Nilagang manok (boiled chicken soup) with potatoes, cabbage, and sayote. Season simply with salt, pepper, and a squeeze of calamansi.
Dinner: Grilled tilapia with a side of ensaladang talong (roasted eggplant salad with tomatoes, onions, and calamansi). Serve with brown rice.
Day 6
Breakfast: Two scrambled eggs cooked in coconut oil with sauteed garlic and baby spinach. One cup of fresh orange juice or sliced papaya.
Lunch: Tinolang hipon (shrimp tinola) with sayote and dahon ng sili. Very light and nourishing. Brown rice on the side.
Dinner: Beef sinigang (lean beef) with kangkong and sitaw. Use tamarind powder or fresh sampaloc, both are gluten-free. Season with fish sauce (patis) instead of soy sauce.
Day 7
Breakfast: Overnight coconut milk chia pudding: mix 3 tablespoons chia seeds with 1 cup coconut milk, a bit of vanilla, and a dash of cinnamon. Refrigerate overnight. Top with fresh mango.
Lunch: Ensaladang pako (fiddlehead fern salad) with sliced tomatoes, salted egg (itlog na maalat), and onions. Drizzle with calamansi. Pair with grilled fish.
Dinner: Chicken curry using coconut milk as the base (no cream, no butter). Lots of vegetables: potatoes, carrots, and red bell pepper. Serve with rice.
What Are Gluten and Dairy Free Snack Ideas
Fresh lumpia wrapper made with rice paper instead of wheat
Fresh fruits: guava, papaya, watermelon, star apple
Rice cakes (puto made with rice flour)
Boiled peanuts or edamame
Coconut meat (buko)
Why You Should Check Out The Food Labels
A few products to watch out for:
Soy sauce is the most common hidden source of gluten. Standard soy sauce (like Datu Puti or Kikkoman regular) contains wheat. Switch to tamari, which is labeled wheat-free. San-J tamari is available in most large supermarkets.
Ready-made broths and seasonings (like Knorr cubes) often contain gluten and dairy derivatives. Make your own broth from bones or use plain water with natural aromatics.
Processed meats like longganisa and tocino usually contain flour as a filler. Make your own or look for brands that clearly state they are gluten-free.
What to Expect When You Go Gluten and Dairy Free
The first week can feel a bit rough. Some people experience headaches, fatigue, or increased cravings as their gut adjusts. This is normal and usually passes by days 5 to 7.
After 2 to 4 weeks, many women with PCOS report: less bloating, clearer skin, better energy, and in some cases, a more regular cycle. These results are not guaranteed for everyone, but they are common enough to make the trial worthwhile.
Give it a full 30 days before deciding whether this works for you.
Some Final Thoughts
Going gluten and dairy free with PCOS is not about punishment. It's about giving your gut and your hormones a break from potential triggers and seeing how your body responds. The Filipino diet is actually really well-suited for this because so much of our traditional food is already based on rice, vegetables, fish, and coconut, all of which are naturally gluten and dairy free.
Take it one meal at a time, and don't stress about being perfect. Progress matters more than perfection when it comes to managing PCOS long term.