A Supportive PCOS Diet To Balance Hormones & Boost Fertility

Discover which foods support hormone balance, reduce inflammation, and improve symptoms in women with PCOS. Learn how to manage PCOS naturally with a nourishing diet.

PCOS - a condition that affects up to 1 in 10 women and is a leading cause of fertility challenges and hormone imbalance. While every women’s experience with PCOS is unique, symptoms can vary, many women with irregular periods, acne, excess hair growth, weight gain, and difficulty conceiving. A supportive diet can be one of the most powerful aid to help manage these symptoms naturally, restoring hormonal balance, and improving overall wellbeing.

How Does Diet Impact PCOS

PCOS is often linked to insulin resistance (a condition where the body doesn’t respond properly to insulin. This can cause elevated blood sugar levels and increased production of androgens (male hormones), worsening the symptoms of PCOS, contributing to acne, missed periods, and excess hair growth. By focusing on blood sugar balance, a balanced, anti-inflammatory diet can reduce symptoms naturally, improving insulin sensitivity, regulate hormones, and support ovulation.

Best Foods to Include in a PCOS-Friendly Diet

To support hormone health and reduce symptoms, focus on nutrient-rich, whole foods. A PCOS-friendly diet includes:

1. Low Glycaemic Index (GI) Carbohydrates - these carbs break down slowly, helping to prevent blood sugar spikes:

• Oats, Quinoa, Brown Rice, Barley

• Sweet Potatoes

• Lentils, Black Beans, Chickpeas

• Berries, Apples, Pears

2. Healthy Fats - these help to reduce inflammation, and support hormone production and balance:

• Avocados

• Turmeric

• Extra Virgin Olive Oil

• Nuts and seeds (flaxseeds, almonds, walnuts, pumpkin seeds)

• Oily Fatty Fish - omega 3s - (salmon, sardines, mackerel)

3. Lean Proteins - helps balance blood sugar and support muscle health:

• Eggs

• Chicken, Turkey

• Tofu, Legumes, Tempeh

• Fish

4. High-Fibre Vegetables - helps detox excess hormones and feeds the gut microbiome (a healthy gut can improve Estrogen metabolism, and reduce androgen dominance:

• Kale, Spinach, Broccoli

• Carrots, Brussels Sprouts, Courgette, Zucchini

5. Fermented Foods - for gut and hormone health:

• Natural yogurt (unsweetened), Kefir

• Sauerkraut, Kimchi

• Miso, Kombucha

Foods to Limit or Avoid

• Refined sugar and white carbs (cakes, white bread, sugary drinks, snacks)

• Highly processed snacks and takeaways

• Excess caffeine and alcohol

• Dairy or Gluten - especially if you are sensitive or notice flare-ups

Sample PCOS-Friendly Meal Plans:

Breakfast - Overnight oats with chai seeds, blueberries, and almond butter

Lunch - Quinoa, roasted vegetables, and chickpeas with olive oil dressing

Snack - Hummus with sliced cucumber and carrots

Dinner - Baked salmon, sweet potato, and steamed greens

Dessert - Coconut yogurt with flaxseed and raspberries

Lifestyle Tips to Support the Diet

• Stay hydrated (aim for 1.5-2l water daily)

• Engage in regular gentle movement (walking, yoga, strength training)

• Prioritise sleep and stress reduction (stress can increase cortisol, worsening PCOS symptoms)

Final Thoughts

Managing PCOS doesn’t mean extreme dieting. Every women with the condition is different, and your diet should reflect your unique needs. A supportive, hormone-balancing diet can restore ovulation, reduce symptoms, and help you feel in control of your body. If you are unsure where to begin, working with a holistic fertility specialist can help create a personalised plan that fits your body and lifestyle. My holistic fertility programs are tailored to your unique needs - whether you are trying to conceive or simply want to feel better in your skin.

Ready to take the next step in you PCOS journey?

Book a free 30 minute phone chat today.