Is Curd Good for PCOS? Here’s What Science Says

Mehak Shah

November 23, 2022

In India, many believe that a meal is not complete unless it includes curd or dahi, a dairy product consumed often. However, with so much conflicting information about PCOS and dairy, it can be confusing to know whether or not to include curd in your PCOS diet. So, is it necessary to give up curd entirely, or is curd good for PCOS? Let’s find out.

Dairy Products and PCOS: The Current Recommendations

Since certain studies have shown a link between dairy and an increase in acne cases, women with PCOS often avoid consuming dairy products, which eliminates nutritious foods like curd from their diet. However, it is not necessarily a correct approach.

Healthcare experts recommend women with PCOS eat a low-sugar diet to improve their condition. However, homemade curd is a good source of nutrients such as calcium, protein, and vitamin B12 and does not seem to impact female fertility or ovulation negatively. Therefore, there is no need to avoid curd unless you are intolerant to it.

Curd and PCOS: The Impact

Curd is a cooling product made from milk. It is rich in gut-friendly bacteria, with 100 grams of curd providing nearly 60 calories, 121 mg calcium, 3.5 g protein, 4.7 g carbohydrates, and 3.3 g fat. PCOS patients can eat curd but need to consider the portion size carefully. 

Compared to other dairy products, curd has a relatively lower carbohydrate content and can give your body the necessary nutrients. Therefore, it is a good substitute for high-fat dairy in the PCOS diet. 

Here is how curd impacts women with PCOS:

Digestion and Weight Management

In addition to being great for gut health, the probiotics in curd lower inflammation and control hormones like oestrogen and androgen.

The probiotics in curd also maintain a healthy digestive tract and enhance metabolism, which helps with weight loss. Weight loss is crucial to combating obesity, one of the main symptoms of PCOS.

Bone, Skin and Hair Health

Curd helps improve bone and dental health because it contains high calcium levels. It also has other benefits for health, including promoting better skin and hair health, preventing genital infections, and protecting against cardiovascular disease. In addition, curd helps with muscle protein synthesis and recovery because it is a lean protein source.

Blood Sugar Management

Curd is mainly made up of water, so eating it is a great way to hydrate yourself without consuming empty calories.

In addition, natural curd contains no sugar or trans fats, making it ideal for women with PCOS who want to lose weight and balance their blood sugar levels. The protein in the curd helps to manage blood sugar levels and is an excellent source of protein for vegetarians.

The HealthifyMe Note

Although curd has many health benefits, it is best to consume it in moderation if you have PCOS to avoid the aggravation of PCOS symptoms such as acne. Watching what you eat is the key to managing your condition. While you don’t have to avoid curd altogether, ensure to consume plain curd without added sugar or high-carb toppings.

Healthy Ways to Eat Curd When You Have PCOS

One can eat curd at any time of the day. However, it is better to add it to your breakfast or lunch. Eating curd as a mid-morning or evening snack can be refreshing and fuel your gut microbiome.

In addition, curd consumption during the day can increase fullness and decrease late-night snacking, leading to less calorie consumption.

Women with PCOS should eat curd in moderation because too much of it can worsen symptoms of PCOS, like making acne worse. It can also make one gain weight, stop the body from absorbing zinc and iron, and give people who are sensitive to it gastrointestinal pain, bloating, and diarrhoea.

Here is how you can include curd in your PCOS diet:

Plain Curd

It is better to choose homemade, unsweetened plain curd than store-bought curd with added sugar or preservatives. Homemade curd is also lower in calories than packaged ones. To boost the flavour and richness of your meals, stir in a small amount of plain curd. You can also eat plain curd after meals.

Curd-Based Dressing and Dips

Salad dressings made with curd as a base can be nutritious. Curd-based dips make the ideal side dish when combined with additional ingredients like coriander, chillies, and lemon.

Most condiments and dressings contain unhealthy ingredients that can negatively impact your PCOS, but you can choose curd as a healthy dip. Next time you can replace ketchup and mayo with a curd dip.

Curd-Made Buttermilk

Although it is not natural buttermilk, you can still make a buttermilk-like drink using curd. It is a refreshing drink made by combining curd and water.

Curd, water, and salt are combined to create a refreshing and hydrating beverage high in calcium. This drink is ideal for women with PCOS because it is lower in fat than regular milk.

The HealthifyMe Note

The effects of curd on PCOS may vary from person to person. Some women with PCOS may find that consuming curd can help regulate their hormone levels and improve their symptoms, while others may find that it worsens their symptoms or has no effect. In general, curd is a portion of healthy food for women with PCOS, but it is always best to speak with a healthcare professional before making any dietary changes.


Curd is a food that contains good bacteria, which can be beneficial for women with PCOS. It is also high in calcium, protein and vitamin B12. Unless you have an allergy or intolerance, there is no need to avoid curd. However, moderation is key.

You can eat curd with your breakfast or lunch or drink it as buttermilk. If you are unsure if curd will worsen your acne, pay attention to any changes in your skin after consuming it. If you notice any undesirable effects, avoid curd.

About the Author

Mehak holds masters in foods and nutrition from Amity university, Noida. She has a keen interest in public health and nutrition and has been in charge of various projects with milestone NGO. She has worked with people over the globe to bring out the changes in their lives and has always been working towards lifestyle modifications via good dietary practices. According to her a healthy lifestyle is not about the destination but all about the journey.

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