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Eating to Heal Polycystic Ovary Syndrome (PCOS)

Updated: Feb 14


Red Grapes

Polycystic Ovary Syndrome (PCOS) is a common hormonal disorder affecting millions of women worldwide. Characterised by irregular periods, ovarian cysts, and hormonal imbalances, PCOS can lead to a range of symptoms, including infertility, weight gain, and insulin resistance. While there is no cure for PCOS, adopting a targeted approach to nutrition can help manage symptoms, balance hormones, and support overall well-being.


Understanding PCOS and Nutrition

PCOS is often associated with insulin resistance, a condition in which the body's cells become less responsive to insulin, leading to elevated blood sugar levels and increased insulin production. Insulin resistance can exacerbate PCOS symptoms and contribute to weight gain, infertility, and metabolic disturbances. Nutrition plays a crucial role in managing insulin resistance and supporting hormone balance in women with PCOS.


Key Nutritional Strategies for PCOS:


  • Focus on Whole, Nutrient-Dense Foods: Emphasise a diet rich in whole grains, fruits, vegetables, lean proteins, and healthy fats. These foods provide essential nutrients, fiber, and antioxidants while minimising inflammation and stabilising blood sugar levels.

  • Balance Carbohydrates: Choose complex carbohydrates with a low glycemic index to prevent spikes in blood sugar and insulin levels. Examples include quinoa, sweet potatoes, lentils, and non-starchy vegetables.

  • Prioritise Protein: Including protein-rich foods such as poultry, fish, tofu, beans, and Greek yogurt in your meals can help promote satiety, stabilise blood sugar levels, and support muscle maintenance.

  • Incorporate Healthy Fats: Omega-3 fatty acids found in fatty fish, flaxseeds, chia seeds, and walnuts have anti-inflammatory properties and may help improve insulin sensitivity and hormone balance in women with PCOS.

  • Moderate Caffeine and Alcohol Intake: Limiting caffeine and alcohol consumption can help manage hormonal imbalances and support overall health in women with PCOS.

  • Consider Supplements: Certain supplements, such as inositol, vitamin D, and chromium, may help improve insulin sensitivity and hormone balance in women with PCOS. Consult with a healthcare provider or registered dietitian before adding supplements to your regimen.


While managing PCOS can be challenging, adopting a targeted approach to nutrition and lifestyle can help alleviate symptoms, balance hormones, and improve overall quality of life. By focusing on whole, nutrient-dense foods, balancing carbohydrates, prioritising protein and healthy fats, and incorporating lifestyle modifications, women with PCOS can take proactive steps towards healing and wellness. At The Women's Health Nutritionist, we're dedicated to providing personalised guidance and support for women with PCOS. Book your consultation today to learn how nutrition can help you manage PCOS and reclaim your health and vitality.






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