Polycystic ovary syndrome (PCOS) is a complex hormonal disorder that affects around 1 in 10 women -and yet we still seem to know so little about it or understand how to manage the symptoms.. 

The condition can have a bunch of root causes and can come with a whole host of symptoms - from irregular periods to unwanted hair growth. While there’s no one-size-fits-all approach to managing PCOS, what we eat can play a crucial role in managing symptoms and improving overall well-being. 

Here are our six top nutrition tips for managing PCOS symptoms.

 

 

Key takeaways

 

• Balancing your blood sugar through low GI foods can help with PCOS symptoms
• You want to make sure you’re eating plenty of protein and healthy fats 
• When eating carbohydrates, try to focus on wholegrains that are rich in fibre 
• Some people find that cutting out dairy and gluten can help with symptoms - but that can be unique to each person 
• Don’t go too long without eating! Eating smaller meals more regularly can help with PCOS 
• Make sure you’re drinking enough water each day - and swap sugary drinks for herbal teas!

 

Look for Low Glycemic Index (GI) Foods

 

One of the most common issues associated with PCOS is insulin resistance, a condition where the body’s cells become less responsive to insulin, leading to higher blood sugar levels. These higher blood sugar levels can not only exacerbate PCOS symptoms, it can also increase the risk of developing type 2 diabetes later in life.

One of the best ways to manage insulin resistance is to focus on foods that have a low glycemic index (GI). Low GI foods include things like:

• Legumes
• Non-starchy vegetables
• Fruits such as berries and apples. 
• It can also be helpful to choose whole-grain carbs (like rice and pasta) over white ones. 

These low GI foods are usually full of fibre and are digested slowly, meaning your blood sugar rises gradually rather than spiking, which helps keep insulin levels stable. 

 

 

Incorporate Anti-Inflammatory Foods

 

We often associate inflammation with endometriosis, but Inflammation is also another underlying issue in PCOS. Chronic inflammation can worsen insulin resistance and disrupt hormone balance, - and insulin resistance can aggravate inflammation, so it can be a bit of a vicious cycle. If you’re living with PCOS, Including anti-inflammatory foods in your diet can make a huge difference to your symptoms - particularly things like acne and painful periods.

Omega-3 fatty acids, found in fatty fish like salmon and mackerel, as well as in flaxseeds and walnuts, are powerful anti-inflammatory foods, so try to eat as much of these as possible. You also want to try and eat foods that have lots of antioxidants in them - as they are great at fighting inflammation. You can do this by incorporating plenty of colourful fruits and vegetables, such as leafy greens, tomatoes, and berries into your diet (try to make every meal look like a rainbow!) and you can even find antioxidants in things like dark chocolate. 

 

 

Focus on Protein and Healthy Fats

 

Another good way to manage blood sugar levels is to include plenty of protein and healthy fats in your meals. These nutrients help slow down the digestion of carbohydrates, preventing rapid spikes in blood sugar and insulin. Healthy fats not only support hormone production (which can help regulate your cycle!) but they will also keep you feeling satisfied and energised throughout the day, which can reduce the risk of unhealthy snacking.

Make sure to include plenty of protein sources in your meal plan, such as:

• Lean meats
• Poultry
• Fish
• Eggs, 
• Plant-based options like tofu and legumes 

Combine that with healthy fats such as:

• Avocados
• Olive oil
• Nuts, and seeds 
• Fatty fish 

And you’ll have a meal that will help keep your PCOS symptoms under control! 

 

Be Mindful of Dairy and Gluten Intake

 

While the relationship between dairy, gluten, and PCOS is still a topic of ongoing research, some women find that reducing or eliminating these foods can help alleviate certain symptoms. For example, some women find that dairy can exacerbate acne and skin issues whilst others find that gluten can contribute to inflammation and symptoms like bloating and digestive discomfort,  

That said, everyone is unique and this doesn’t mean you should immediately cut out these food groups - especially those that can actually potentially be beneficial (for example dairy is often a great source of healthy fats!). 

The best thing to do is to keep a food journal for a month or two. That way you can start to track which symptoms flare up when you eat certain foods. If you notice that gluten or dairy is making symptoms worse, try cutting it out and then track your symptoms again. If you notice a big improvement, maybe it’s time to cut them out for good.  

 

Eat Smaller, But More Regular Meals

 

As discussed, maintaining stable blood sugar levels is often a cornerstone of managing PCOS, and one way to achieve this is by eating regular, balanced meals. Skipping meals can lead to blood sugar crashes, which can increase cravings, a disruption in insulin levels, and all-around hormonal changes for those living with PCOS! 

For some women, eating smaller, more frequent meals throughout the day can help keep blood sugar levels steady. In fact, Hillary Wright, author of The PCOS Diet Plan, says that eating every three to four hours can help prevent blood sugar dips and energy slumps.  However, that doesn’t mean snacking on sugary sweets or crisps! 

 It’s essential to focus on nutrient-dense foods that provide sustained energy rather than reaching for high-sugar, processed snacks. Carrot sticks and hummus, nuts and seeds and oat cakes with peanut butter are great healthy snacks that can keep you going throughout the day. 

 

 

Don’t Forget to Hydrate

 

Proper hydration is often overlooked but is a huge factor in managing PCOS symptoms. Drinking enough water helps regulate blood sugar levels, supports digestion, and flushes out toxins that can contribute to inflammation and hormonal imbalances, so try to drink at least 8 glasses of water a day.

When you’re not drinking water, try to swap out sugary drinks like cordial and coke for herbal teas.  Spearmint tea has been shown to reduce excess androgen levels in women, which can help with symptoms like unwanted hair growth and green tea is rich in antioxidants, which help to reduce inflammation, as well as improve digestion.

Want to give your PCOS nutrition plan a little boost? Our MyCycle supplement is bursting with natural ingredients that can help balance your hormones and tackle symptoms like acne and cramping.