Navigating PCOS: Nutrition Tips for Managing Symptoms

Polycystic Ovary Syndrome (PCOS) is a common hormonal disorder affecting 15% of women of reproductive age. Managing PCOS often involves lifestyle changes, with nutrition playing a crucial role in symptom management. A well-balanced diet can help regulate hormones, manage insulin levels, and support overall health.

Understanding PCOS and Its Nutritional Needs

PCOS is characterized by hormonal imbalances that can lead to irregular menstrual cycles, acne, weight gain, and insulin resistance. Women with PCOS are at a higher risk of developing type 2 diabetes, heart disease, and infertility. Therefore, adopting a diet that focuses on stabilizing blood sugar levels, reducing inflammation, and promoting weight management is essential.


Key Nutritional Strategies for PCOS

1. Focus on Low-Glycemic Index (GI) Foods

Foods with a low GI release glucose more slowly and steadily, which helps maintain stable blood sugar levels. This is particularly important for women with PCOS, as insulin resistance is a common symptom.

Low-GI Foods:

  • Whole grains (quinoa, brown rice, rolled oats, multigrain bread)

  • Non-starchy vegetables (spinach, broccoli, bell peppers)

  • Legumes (lentils, chickpeas, black beans)

  • Berries (blueberries, strawberries, raspberries)

2. Increase Fibre Intake

Fibre helps regulate blood sugar levels and supports digestive health. High-fibre foods can also aid in weight management by promoting a feeling of fullness.

High-Fibre Foods:

  • Vegetables (Brussels sprouts, carrots, kale)

  • Fruits (apples, pears, berries)

  • Whole grains (barley, oats, whole-wheat bread)

  • Legumes (lentils, split peas, black beans)

3. Prioritize Healthy Fats

Healthy fats, particularly omega-3 fatty acids, can help reduce inflammation and improve insulin sensitivity. Including a variety of healthy fats in your diet is beneficial for managing PCOS symptoms.

Sources of Healthy Fats:

  • Fatty fish (salmon, mackerel, sardines)

  • Nuts and seeds (walnuts, flaxseeds, chia seeds)

  • Avocados

  • Olive oil

4. Choose Lean Protein Sources

Protein helps stabilize blood sugar levels and supports muscle mass. Opt for lean protein sources that are lower in saturated fats.

Lean Protein Options:

  • Poultry (chicken, turkey)

  • Fish and seafood

  • Plant-based proteins (tofu, tempeh, legumes)

  • Low-fat dairy products

5. Limit Processed and Sugary Foods

Processed foods and those high in added sugars can cause blood sugar spikes and contribute to insulin resistance. Minimizing these foods in your diet can help manage PCOS symptoms more effectively.

Foods to Limit:

  • Sugary beverages (soda, sweetened teas, energy drinks)

  • Refined carbohydrates (white bread, pastries, sugary cereals)

  • Processed snacks (chips, cookies, lollies)


Additional Nutritional Considerations

Stay Hydrated

Drinking plenty of water throughout the day helps maintain overall health and can aid in weight management.

Balance Your Meals

Aim for balanced meals that include a mix of protein, healthy fats, and fibre-rich carbohydrates to keep blood sugar levels stable. If you need extra assistance with this, check out one of our previous blog posts on how to build a balanced plate.

Consider Supplements

Some women with PCOS may benefit from specific supplements, such as inositol, vitamin D, and omega-3 fatty acids. Consult your healthcare team to work out what is right for you.

Managing PCOS through nutrition involves focusing on a balanced diet rich in whole, unprocessed foods that support stable blood sugar levels and reduce inflammation. By making mindful dietary choices, women with PCOS can better manage their symptoms and improve their overall health.

For individualised support specific to your needs, consider chatting with our dietitian Madison who specializes in managing PCOS with a deep expertise in women’s health and nutrition. To book an appointment, visit the link below or call us on 07 4566 0765.

Leah Stjernqvist