Eating with PCOS: How diet can help balance your hormones
Eating with PCOS: How diet can help balance your hormones
Struggling with PCOS symptoms? Discover how diet can help balance hormones, stabilise blood sugar, and fight inflammation. Learn the best foods to eat, what to avoid, and simple swaps that make healthy eating easier.
Oct 2, 2025
Navigating Polycystic ovary syndrome (PCOS) can feel overwhelming, especially when the healthcare system isn’t very supportive. The irregular cycles, the cravings, the skin flare-ups, the fatigue… it’s a lot. While there’s no quick fix, research shows that what you eat can make a real difference in how you feel day to day.
Diet is one of the most powerful tools we have for managing PCOS symptoms, especially when it comes to two of the biggest culprits behind them: insulin resistance and inflammation.
Table of contents
Why diet matters in PCOS
Foods that support blood sugar balance and reduce inflammation
Foods that may make symptoms worse
Smart swaps and mindful eating
Why breakfast sets the tone
Bringing it all together
Why diet matters in PCOS
Insulin resistance plays a central role in PCOS. When your body doesn’t respond properly to insulin, blood sugar levels rise and the pancreas pumps out even more insulin. This surplus then triggers higher levels of androgens (male hormones), which can worsen acne, hair growth, and cycle irregularities.
Add inflammation into the mix, something many women with PCOS also experience, and the hormonal picture gets even more complicated. Chronic, low-grade inflammation can then further drive insulin resistance. As you may notice, it’s a pretty vicious cycle.
But the good news: Food can help break this cycle. Choosing meals that steady blood sugar and fight inflammation supports your hormones from the inside out.
Changing how you eat doesn’t have to happen overnight. Tiny, steady changes are far more sustainable (and less overwhelming) than a complete overhaul.
Foods that support blood sugar balance and reduce inflammation
Think of your plate as a toolkit for hormone health. Certain nutrients directly help with blood sugar regulation and calming inflammation.
Fibre
Fibre slows digestion, which means sugars from your food enter the bloodstream more gradually. This helps avoid spikes (and crashes) in blood sugar and keeps you fuller for longer.
💡 Foods high in fibre: broccoli, cauliflower, spinach, kale, beans, lentils, nuts, berries, sweet potatoes… and even plain popcorn. And pro tip: having some fibre before you eat the rest of your food can help slow down absorption even more.
Anti-inflammatory foods
Omega-3s, antioxidants, and minerals like magnesium all support calmer, less inflamed systems. These nutrients protect your cells and make insulin work more effectively.
Salmon, chia seeds, walnuts, berries, dark leafy greens, citrus, olive oil, and even a square of dark chocolate are excellent choices.
Protein
Protein not only supports stable energy and appetite but also helps build hormones and maintain muscle mass. That’s particularly important with PCOS, where metabolic health can be more fragile.
Great options: chicken, turkey, eggs, tofu, lentils, quinoa, Greek yoghurt, or white fish like cod.
Foods that may make symptoms worse
Adding in the good stuff is step one. Step two is being mindful of foods that can make PCOS symptoms flare, mainly because they spike insulin or fuel inflammation.
Refined carbs (like white bread and pastries), sugary snacks and drinks, and highly processed foods can undo your progress if eaten in excess. These foods digest quickly, overwhelm your blood sugar, and often lack the fibre, vitamins, and minerals your body actually needs.
💡 Watch out for hidden sugars on labels: sucrose, dextrose, fructose, and high fructose corn syrup are all forms of sugar.
Smart swaps and mindful eating
We all have foods we love that don’t necessarily love us back. Rather than banning them outright, swapping them for healthier versions makes the shift gentler. Whole grain pasta instead of white, homemade oven fries instead of fast food, or Greek yoghurt with fruit instead of ice cream.
Following the 80/20 rule (nourishing foods 80% of the time, treats 20%) keeps balance realistic and enjoyable.
Tip: Keep healthy alternatives stocked at home. Convenience is a huge driver of food choices - make it work in your favour.
Why breakfast sets the tone
Breakfast really does live up to its reputation. Because it’s your first meal after fasting overnight, it has the biggest impact on your blood sugar. A protein-rich breakfast (around 30g protein if you can) with some healthy fat, vegetables, and complex carbs sets you up for steady energy and fewer cravings later in the day.
Bringing it all together
Diet alone can’t “cure” PCOS, but it can help you feel more in control of your symptoms. Filling your plate with fibre, protein, and anti-inflammatory foods supports blood sugar and hormone balance. Swapping rather than banning foods makes healthy eating sustainable. And starting your day with a balanced breakfast can shift the tone for everything that follows.
Remember: progress matters more than perfection. Each small choice you make is a step towards feeling better in your body.
Key takeaways
Insulin resistance and inflammation drive many PCOS symptoms - diet helps tackle both.
Fibre, protein, and anti-inflammatory foods support hormonal balance and reduce cravings.
Refined carbs, added sugars, and processed foods can worsen insulin resistance.
Swapping instead of banning foods (and aiming for 80/20 balance) makes healthy eating realistic.
Breakfast has a major impact on blood sugar stability - make it protein-rich and balanced.
References:
Cunha, N. B. da, Ribeiro, C. T., Silva, C. M., Rosa-e-Silva, A. C. J. de S., & De-Souza, D. A. (2019). Dietary intake, body composition and metabolic parameters in women with polycystic ovary syndrome. Clinical Nutrition, 38(5), 2342–2348. https://doi.org/10.1016/j.clnu.2018.10.012
Małgorzata Mizgier, Więckowska, B., Dorota Formanowicz, Lombardi, G., Alicja Brożek, Nowicki, M., Krzysztof Durkalec-Michalski, Witold Kędzia, & Grażyna Jarząbek-Bielecka. (2024). Effects of AIDiet intervention to improve diet quality, immuno-metabolic health in normal and overweight PCOS girls: a pilot study. Scientific Reports, 14(1). https://doi.org/10.1038/s41598-024-54100-1
Ting Fan Leung, Tang, Z., Feng, Y., Guan, H.-Y., Huang, Z., & Zhang, W. (2022). Lower Fiber Consumption in Women with Polycystic Ovary Syndrome: A Meta-Analysis of Observational Studies. Nutrients, 14(24), 5285–5285. https://doi.org/10.3390/nu14245285
Xenou, M., & Gourounti, K. (2021). Dietary Patterns and Polycystic Ovary Syndrome: a Systematic Review. Maedica - a Journal of Clinical Medicine, 16(3). https://doi.org/10.26574/maedica.2020.16.3.516
Zhang, L., Jin, Y., Yang, A., Yu, X., Li, Y., Wang, X., Heng, C., Qi, B., Gao, B., & Zhao, G. (2025). Optimizing carbohydrate quality: a path to better health for women with PCOS. Frontiers in Nutrition, 12. https://doi.org/10.3389/fnut.2025.1578459
Navigating Polycystic ovary syndrome (PCOS) can feel overwhelming, especially when the healthcare system isn’t very supportive. The irregular cycles, the cravings, the skin flare-ups, the fatigue… it’s a lot. While there’s no quick fix, research shows that what you eat can make a real difference in how you feel day to day.
Diet is one of the most powerful tools we have for managing PCOS symptoms, especially when it comes to two of the biggest culprits behind them: insulin resistance and inflammation.
Table of contents
Why diet matters in PCOS
Foods that support blood sugar balance and reduce inflammation
Foods that may make symptoms worse
Smart swaps and mindful eating
Why breakfast sets the tone
Bringing it all together
Why diet matters in PCOS
Insulin resistance plays a central role in PCOS. When your body doesn’t respond properly to insulin, blood sugar levels rise and the pancreas pumps out even more insulin. This surplus then triggers higher levels of androgens (male hormones), which can worsen acne, hair growth, and cycle irregularities.
Add inflammation into the mix, something many women with PCOS also experience, and the hormonal picture gets even more complicated. Chronic, low-grade inflammation can then further drive insulin resistance. As you may notice, it’s a pretty vicious cycle.
But the good news: Food can help break this cycle. Choosing meals that steady blood sugar and fight inflammation supports your hormones from the inside out.
Changing how you eat doesn’t have to happen overnight. Tiny, steady changes are far more sustainable (and less overwhelming) than a complete overhaul.
Foods that support blood sugar balance and reduce inflammation
Think of your plate as a toolkit for hormone health. Certain nutrients directly help with blood sugar regulation and calming inflammation.
Fibre
Fibre slows digestion, which means sugars from your food enter the bloodstream more gradually. This helps avoid spikes (and crashes) in blood sugar and keeps you fuller for longer.
💡 Foods high in fibre: broccoli, cauliflower, spinach, kale, beans, lentils, nuts, berries, sweet potatoes… and even plain popcorn. And pro tip: having some fibre before you eat the rest of your food can help slow down absorption even more.
Anti-inflammatory foods
Omega-3s, antioxidants, and minerals like magnesium all support calmer, less inflamed systems. These nutrients protect your cells and make insulin work more effectively.
Salmon, chia seeds, walnuts, berries, dark leafy greens, citrus, olive oil, and even a square of dark chocolate are excellent choices.
Protein
Protein not only supports stable energy and appetite but also helps build hormones and maintain muscle mass. That’s particularly important with PCOS, where metabolic health can be more fragile.
Great options: chicken, turkey, eggs, tofu, lentils, quinoa, Greek yoghurt, or white fish like cod.
Foods that may make symptoms worse
Adding in the good stuff is step one. Step two is being mindful of foods that can make PCOS symptoms flare, mainly because they spike insulin or fuel inflammation.
Refined carbs (like white bread and pastries), sugary snacks and drinks, and highly processed foods can undo your progress if eaten in excess. These foods digest quickly, overwhelm your blood sugar, and often lack the fibre, vitamins, and minerals your body actually needs.
💡 Watch out for hidden sugars on labels: sucrose, dextrose, fructose, and high fructose corn syrup are all forms of sugar.
Smart swaps and mindful eating
We all have foods we love that don’t necessarily love us back. Rather than banning them outright, swapping them for healthier versions makes the shift gentler. Whole grain pasta instead of white, homemade oven fries instead of fast food, or Greek yoghurt with fruit instead of ice cream.
Following the 80/20 rule (nourishing foods 80% of the time, treats 20%) keeps balance realistic and enjoyable.
Tip: Keep healthy alternatives stocked at home. Convenience is a huge driver of food choices - make it work in your favour.
Why breakfast sets the tone
Breakfast really does live up to its reputation. Because it’s your first meal after fasting overnight, it has the biggest impact on your blood sugar. A protein-rich breakfast (around 30g protein if you can) with some healthy fat, vegetables, and complex carbs sets you up for steady energy and fewer cravings later in the day.
Bringing it all together
Diet alone can’t “cure” PCOS, but it can help you feel more in control of your symptoms. Filling your plate with fibre, protein, and anti-inflammatory foods supports blood sugar and hormone balance. Swapping rather than banning foods makes healthy eating sustainable. And starting your day with a balanced breakfast can shift the tone for everything that follows.
Remember: progress matters more than perfection. Each small choice you make is a step towards feeling better in your body.
Key takeaways
Insulin resistance and inflammation drive many PCOS symptoms - diet helps tackle both.
Fibre, protein, and anti-inflammatory foods support hormonal balance and reduce cravings.
Refined carbs, added sugars, and processed foods can worsen insulin resistance.
Swapping instead of banning foods (and aiming for 80/20 balance) makes healthy eating realistic.
Breakfast has a major impact on blood sugar stability - make it protein-rich and balanced.
References:
Cunha, N. B. da, Ribeiro, C. T., Silva, C. M., Rosa-e-Silva, A. C. J. de S., & De-Souza, D. A. (2019). Dietary intake, body composition and metabolic parameters in women with polycystic ovary syndrome. Clinical Nutrition, 38(5), 2342–2348. https://doi.org/10.1016/j.clnu.2018.10.012
Małgorzata Mizgier, Więckowska, B., Dorota Formanowicz, Lombardi, G., Alicja Brożek, Nowicki, M., Krzysztof Durkalec-Michalski, Witold Kędzia, & Grażyna Jarząbek-Bielecka. (2024). Effects of AIDiet intervention to improve diet quality, immuno-metabolic health in normal and overweight PCOS girls: a pilot study. Scientific Reports, 14(1). https://doi.org/10.1038/s41598-024-54100-1
Ting Fan Leung, Tang, Z., Feng, Y., Guan, H.-Y., Huang, Z., & Zhang, W. (2022). Lower Fiber Consumption in Women with Polycystic Ovary Syndrome: A Meta-Analysis of Observational Studies. Nutrients, 14(24), 5285–5285. https://doi.org/10.3390/nu14245285
Xenou, M., & Gourounti, K. (2021). Dietary Patterns and Polycystic Ovary Syndrome: a Systematic Review. Maedica - a Journal of Clinical Medicine, 16(3). https://doi.org/10.26574/maedica.2020.16.3.516
Zhang, L., Jin, Y., Yang, A., Yu, X., Li, Y., Wang, X., Heng, C., Qi, B., Gao, B., & Zhao, G. (2025). Optimizing carbohydrate quality: a path to better health for women with PCOS. Frontiers in Nutrition, 12. https://doi.org/10.3389/fnut.2025.1578459
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