PCOS and Nutrition: Evidence-Based Strategies That Support Hormonal Health
Polycystic Ovary Syndrome (PCOS) is a common and complex hormonal condition that can affect how your body regulates insulin, metabolizes food, and produces reproductive hormones. It often brings a range of symptoms—from irregular periods and acne to energy shifts, cravings, and mood changes—that can feel overwhelming.
Nutrition can play a meaningful role in helping to manage symptoms and support your body’s natural rhythms. But if you’ve been told to cut carbs, restrict food groups, or pursue weight loss at all costs, you’re not alone—and we’re here to offer something different: an evidence-based, weight-inclusive approach that centers nourishment, not restriction.
Why Nutrition Matters in PCOS
Insulin resistance is common in PCOS, even in people with lean bodies. When cells don’t respond well to insulin, it can lead to higher blood sugar and insulin levels—contributing to increased androgens (like testosterone), inflammation, and hormone disruptions.
Research consistently shows that how we nourish ourselves—rather than how much we weigh—can positively influence hormone balance, cycle regularity, and energy levels. Nutrition interventions that focus on balance and sustainability—not extremes—are most effective for long-term well-being.
Balanced Plate Strategies for PCOS
Rather than rigid diets or calorie counting, we recommend building meals that feel satisfying and help support blood sugar balance. A helpful visual tool is the PCOS-friendly plate:
1/2 plate: non-starchy vegetables (e.g., greens, peppers, cucumbers, zucchini)
1/4 plate: fiber-rich carbohydrates (e.g., quinoa, lentils, sweet potatoes, fruit)
1/4 plate: protein (e.g., beans, tofu, chicken, eggs)
Add: healthy fats (e.g., olive oil, avocado, nuts/seeds)
You don’t need to follow this exactly at every meal—but it’s a flexible starting point. The goal is to stabilize energy, reduce cravings, and support hormone regulation without eliminating foods you enjoy.
What the Research Supports (No Fads Required)
Anti-Inflammatory Eating Patterns
Rich in fiber, antioxidants, and healthy fats, this dietary pattern emphasizes whole foods—such as vegetables, legumes, herbs, spices, whole grains, and plant-based oils. Studies show it can support insulin sensitivity, reduce inflammation, and promote regular ovulation.
Plant-Based Proteins + Fiber-Rich Carbs
Lentils, beans, vegetables, whole grains, and fruit can support steady blood sugar levels and reduce insulin spikes.
Fat Doesn’t Need to Be Feared
Omega-3-rich foods like salmon, walnuts, flax, and chia may support hormone regulation and reduce inflammation. There’s no need to avoid dietary fat—in fact, it’s essential.
Carbohydrates Belong On Your Plate
Despite what diet culture says, carbs are not the enemy in PCOS. Choosing carbohydrates with fiber, like oats, whole grains, quinoa, and whole fruits, may help with glucose balance—but all carbs can fit with mindful pairing.
Supplements with Growing Evidence
Supplements aren’t a substitute for nourishment—but they can be helpful in some cases. Always check with your provider or dietitian first before adding a new supplement to your regimen.
Inositol
A combination of myo-inositol and D-chiro-inositol has been shown to support ovulation, reduce androgen levels, and improve insulin sensitivity in people with PCOS.
Typical Dosage:
Myo-inositol: Most studies use 2–4 grams per day, often split into two doses (e.g., morning and evening).
Some formulations use a 40:1 ratio of myo- to D-chiro-inositol, which may better mimic how the body naturally uses these nutrients.
What to Expect:
Improvements in insulin resistance can occur within 3 months.
Hormonal shifts (like increases in SHBG) and improved cycle regularity may take 6 months or more.
Vitamin D, Zinc, and Omega-3s
Some studies suggest low vitamin D status may worsen insulin resistance. Zinc may support hormonal health, and omega-3s from food or supplements may help with inflammation.
These nutrients are best supported through a combination of food and supplementation when needed.
A Note on Weight and PCOS
Many people with PCOS are told that weight loss is the key to managing symptoms. But here’s what the research shows: you can experience significant improvements in hormone balance, insulin sensitivity, energy, and cycles without focusing on the scale.
A 2022 narrative review emphasized that people of all body sizes can benefit from improving nutrition quality, increasing joyful movement, and supporting sleep and stress—without pursuing intentional weight loss or restriction.
Lifestyle Beyond the Plate
Movement that feels good: Walking, strength training, yoga—all can support insulin sensitivity and mood without needing to be intense or punishing.
Sleep: Prioritize 7–9 hours per night. Sleep disruptions can impact hunger hormones and blood sugar regulation.
Stress management: PCOS symptoms can be worsened by chronic stress. Consider therapy, meditation, breathing exercises, or any practices that help you feel grounded.
Compassionate Nutrition for the Long Run
If you’re living with PCOS, it’s okay to feel frustrated or tired of all the conflicting advice. You deserve support that doesn’t make you feel broken, ashamed, or like your body is a problem to be fixed.
We believe:
🍎 All foods can fit—even with PCOS
🤝 You deserve care that’s individualized and respectful
🧠 Mental health is just as important as hormone health
🥦 Gentle nutrition works better than all-or-nothing approaches.