What is PCOS?

PCOS, polycystic ovarian syndrome, is a hormone-related condition that can affect your cycle and fertility. If PCOS is left untreated, it can eventually develop and increase the risk of long-term health conditions including insulin resistance, Type 2 diabetes, heart disease, anxiety, depression, etc.

As a syndrome, there is a collection of symptoms that are patient-dependent. Due to this, PCOS can present differently person to person. It is important to understand the root causes driving your condition and receive proper treatment for each cause. In addition to treatment, diet and lifestyle play a crucial role in treating PCOS. The goal is to regulate the blood sugar, decrease insulin resistance, and improve glucose metabolism. This will help to stabilise insulin levels, moods and weight.

Eating a diet designed to support PCOS is surprisingly wholesome. You won’t be living off boring salads or limiting yourself to green juices. You’ll be eating delicious, wholesome foods, just the way nature intended you to be eating. You’ll be focusing on consuming high quality protein, non-starchy vegetables and loads of healthy fats.

Below are a list of my top nutrient-dense foods and tips to treat PCOS, however please keep in mind that each PCOS case is different, and you will need to experiment with what works best for you based on your unique genetic makeup, preferences, lifestyle, etc.

First let’s go over the diagnostic criteria.

Polycystic Ovarian Syndrome is diagnosed using the Rotterdam Criteria when you have 2 out of 3 (or possibly all) of the following:

1. Elevated Androgens (Testosterone/DHEA): Elevated androgens can cause physical symptoms like acne, hirsutism (excess face and body hair), low libido, male pattern hair loss, excess weight around the midsection and difficultly losing weight.

2. Polycystic ovaries on ultrasound: Small cysts due to follicle trying to produce an egg – these are different from an ovarian cyst. Scan will show 12+ follicles (2-9mm) in single ovary or ovarian volume >10ml.

3. Anovulatory cycles/Irregular periods: Irregular periods due to lack of or delayed ovulation. <10 menstrual cycles per year.

PCOS Diet and Eating Tips:

1. Whole foods are simple, local, unrefined foods:

Whole foods provide maximum nutrients, fibre, enzymes, antioxidants and taste without added artificial flavours, colours, preservatives, sweeteners or trans fats. Their processing is limited to enhancing digestibility – soaking or fermenting – or to preserve food – canning, smoking, curing and drying.

2. Fibre-rich carb sources:

These are a group of carbohydrates that are slowly digested, causing a slower and lower rise in blood sugar after being eaten. They include beans, peas, lentils, whole grains and most vegetables. Eating slow carbs helps to minimise insulin resistance, regulate blood sugar, improve fertility and prevent gestational diabetes.

As PCOS is an insulin-resistance condition, it’s very important for women with PCOS to completely avoid naked carbohydrates (eating only carbohydrates with no other macronutrient combined), refined carbohydrates including sugar, white flour, whole wheat flour and any products made from them. Yes, this means pasta, breads, desserts, lollies and soft drinks. These are definitely going to be a burden on your insulin resistance.

3. Fill your plate with plants:

Include a rainbow of high fibre, high antioxidant fruits and vegetables, legumes, nuts, seeds and whole grains in every meal. These work to balance blood sugar, combat insulin resistance, decrease oxidative stress and lower cellular inflammation in the body — all of which can drastically help reduce PCOS symptoms. Not sure what’s best? Go for the brightest foods, like beets, carrots, gojis and dark, leafy greens.

**When consuming cruciferous vegetables like broccoli, kale, cauliflower, cabbage, etc it’s important to cook them first. This significantly reduces goitrogens which can suppress thyroid function and contribute to PCOS.

4. Add a source of lean protein, healthy fats + fibre to every meal/snack

Lean protein and healthy fats are key to healthy, regulated hormone production. They are another important factor of the best PCOS diet as they help balance blood sugar and slow down any insulin spikes. My top tip is to make sure each meal and snack you consume has a healthy balance of  high quality protein (eggs, legumes, pasture-raised poultry, wild-caught fish), fat (avocado, nuts, seeds, nut/seed butter, ghee, coconut oil, extra virgin olive oil), and fibre (ALL veggies, fruit, complex carbs like quinoa, buckwheat, millet and oats).

5. Prebiotics and Probiotics:

There are many studies linking disrupted gut health to PCOS, specifically an imbalance of bacteria that can lead to chronic inflammation, worsening PCOS symptoms. Include prebiotic and probiotic foods in every meal. These promote the growth of beneficial bacteria in the intestinal tract, creating a healthy and happy tummy and regular bowel movements. Prebiotics are found in whole grains, onions, bananas, garlic, honey, leeks, artichokes and some fortified foods. Probiotic foods are found in fermented foods, like sauerkraut, live culture yogurt, kimchi and miso.

6. Cinnamon:

Cinnamon has been shown to improve insulin sensitivity by lowering fasting blood glucose, making it a helpful addition in lowering testosterone naturally. Pubmed: 21480806

7. Spearmint tea:

Spearmint tea is another one of the foods that make up the best PCOS diet, particularly for those with elevated testosterone levels. Spearmint tea has been shown to decrease free testosterone levels and increase luteinizing hormone (LH), follicle stimulating hormone (FSH) and oestradiol in those with PCOS – meaning it can help restore follicle development in the ovarian tissue and promote ovulation.

8. Turmeric

The active component of turmeric is called curcumin, which has anti-inflammatory properties. Inflammation is common in PCOS due to elevated testosterone levels. Adding in turmeric can help reduce inflammation that can increase stress and blood sugar imbalances. Pubmed: PMC9710389 

9. Eat regularly

Keep your blood sugar stable with a daily schedule of meals and snacks. Eat every 3 to 5 hours and always include some protein and good fats. For example, some nuts or nut butter, seeds, some hummus dip or hard-boiled eggs. The goal to regulating blood sugar is goldilocks style – not too high, not too low, balanced and just right.

10. Supplement smartly

Supplementing with PCOS can vary from person-to-person. It’s important to know which sub-type of PCOS you have in order to get as targeted as possible to your symptoms and root cause. It’s important to read through each supplement recommendation thoroughly and discuss with your practitioner before taking, especially if you don’t know which type of PCOS you have.

11. Practice Cycle-Syncing Foods

Your body has unique nutrient needs during each phase of your menstrual cycle based on hormone fluctuations. Rotating in a variety of foods based on these needs helps to keep hormones balanced, support gut health, regulate ovulation and alleviate symptoms.

Takeaway Message:

There are several nutrition and lifestyle shifts you can make to support your body if you have received a PCOS diagnosis. Please be mindful your situation might require a more personalised approach. Treat these tips as guidelines, and not a personalised plan.

If you’re looking to understand the root causes of your PCOS and create a personalised plan, book a 1-2-1 Advanced Women’s Health/Fertility Consultation or check out my hormone testing packages here.