PCOS & Nutrition: What You Really Need to Know
If you’re living with PCOS (Polycystic Ovarian Syndrome), you’ve probably heard a LOT of advice - some helpful, some... not so much. From “cut out carbs” to “go gluten-free” to “just lose weight,” the noise can feel overwhelming (and honestly, a bit defeating).
Let’s take a gentler, science-backed approach.
Because your body isn’t broken - and you don’t need to follow a restrictive diet to feel better.
First, What Is PCOS?
PCOS is a hormonal condition that affects about 1 in 10 women or people assigned female at birth. It’s a complex condition with a few common features:
Irregular or absent periods
High levels of androgens (like testosterone)
Polycystic ovaries on ultrasound (though not always present)
It can also show up as:
Acne or unwanted hair growth
Fatigue and mood changes
Insulin resistance or difficulty managing blood sugar
Challenges with fertility or ovulation
Higher risk of type 2 diabetes, heart disease, and inflammation
But here’s the thing: PCOS looks different for everyone. So nutrition support should never be one-size-fits-all.
How Can Nutrition Help?
Food doesn’t “cure” PCOS, but it can help manage symptoms, support hormonal balance, and improve energy and mood. The key is a balanced, non-restrictive approach that works with your body - not against it.
Here’s what the research (and lived experience) tells us:
1. Support Blood Sugar Balance
Many people with PCOS have some level of insulin resistance, which can make blood sugar harder to regulate. This doesn’t mean cutting carbs - it means pairing carbs with fibre, fat, and protein to slow absorption and stabilise energy.
Try:
Eating regularly (every 3–4 hours)
Including a protein or fat with each meal/snack (like eggs, yoghurt, tofu, nuts, avocado)
Choosing higher-fibre carbs (like oats, sweet potato, wholegrains, legumes)
You don’t need to:
Cut out entire food groups (that’s right, you don’t need to go gluten-free and/or dairy-free)
Go keto
Skip meals
2. Eat More Anti-Inflammatory Foods
PCOS often comes with low-grade inflammation. Including anti-inflammatory foods can help reduce symptoms and support long-term health.
Focus on:
Colourful fruits and veggies
Extra virgin olive oil
Omega-3 fats (from fish, chia seeds, flaxseeds, walnuts)
Spices like turmeric and cinnamon
It's not about banning “inflammatory” foods - it’s about adding more nourishing ones in.
3. Prioritise Protein
Protein helps with satiety, muscle repair, and stabilising blood sugar - all helpful for PCOS management.
Include:
Eggs, fish, chicken
Legumes, tofu, tempeh
Greek yoghurt, cottage cheese
Protein-rich wholegrains like quinoa or buckwheat
You don’t need huge amounts - just aim to include some protein with most meals and snacks.
4. Consider Nutrients That Support Hormonal Health
Some nutrients are especially helpful for PCOS:
Inositol (Specifically Myo-Inositol + D-Chiro-Inositol): A natural compound that may help with insulin sensitivity and ovulation
Zinc: Supports skin health and hormone regulation
Vitamin D: Often low in people with PCOS - important for insulin and immune function
Magnesium: Supports blood sugar, sleep, and stress regulation
Best to speak with a dietitian before starting any supplements. Everyone’s needs (and dosages) are different.
5. Don’t Forget Lifestyle
Nutrition is important - but so is sleep, stress, movement, and self-compassion.
Prioritise rest and consistent sleep
Find joyful movement that works for your body
Set boundaries with toxic diet talk (even from doctors!)
Work with professionals who listen and support your goals - not just your weight
But Do I Have to Lose Weight?
Nope.
Many people are told to “just lose weight” to manage PCOS - but weight loss is not a behaviour, and it’s not the only path to health.
Instead of focusing on shrinking your body, we focus on nourishing it. Research shows that consistent, sustainable habits (like those above) can improve symptoms regardless of weight change.
The Bottom Line
You deserve PCOS support that’s kind, evidence-based, and tailored to you.
That means no crash diets. No food guilt. No shame if your cycle is irregular or your skin flares up.
With the right nutrition and support, you can manage your symptoms and feel more in control - without restricting your way through it.
The information in this article is intended for general education purposes only and is not a substitute for personalised medical or dietary advice. Always consult with your doctor, dietitian, or qualified health professional before making any changes to your health or nutrition plan.
