Nutrition for PCOS: A Holistic Approach to Healing

Polycystic Ovary Syndrome (PCOS) can have a profound impact on a woman’s health, and while there is no one-size-fits-all solution, the right nutrition can be a powerful tool in managing the symptoms and supporting hormone balance. Instead of focusing on restrictive dieting, think of nutrition as a form of medicine — a way to nourish your body and restore balance.

Get Your 7 Day PCOS Diet Plan (with PDF)!

Key Principles for PCOS Nutrition

Focus on Organic Veggies

Choosing organic vegetables whenever possible helps minimize the exposure to harmful pesticides that can disrupt hormone balance. Be sure to check out the “Dirty Dozen, Clean Fifteen” guide when selecting produce, as it helps you prioritize when investing in organic is most important.

Veggies to Include:

• Cooked Leafy Greens: Arugula, kale, swiss chard, dandelion greens, collards, spinach
• Fresh herbs: are an excellent source of minerals and many help detox pesticides and heavy metals!
• Raw Leafy Greens: Salad greens, romaine, arugula
• Cruciferous Veggies: Broccoli, cauliflower, bok choy, brussels sprouts, cabbage, turnips (These support liver detox and hormone balance due to their high sulfur content, promoting glutathione production, a natural antioxidant made by the liver.)
• Antioxidant-Rich Veggies: Mushrooms, carrots, green beans, peppers, cucumbers, onions, garlic, eggplant, seaweeds, artichokes, sprouts
• Starchy Veggies: Sweet potatoes, butternut squash, acorn squash, carrots, parsnips, beets. Opt for starchy veggies over grains as they contain fewer irritants and phytates, which can interfere with nutrient absorption.

Fresh Fruits: Choose Low-Sugar Options

Low-Sugar Fruits: Avocados, tomatoes, grapefruit, berries
Medium-Sugar Fruits: Melons, oranges, apples, plums, kiwi, pineapple, peaches
High-Sugar Fruits: Mangoes, dates, grapes, bananas, cherries, figs

Healthy Oils for Hormone Health

• Healthy Options: Avocados, coconut oil, olive oil, avocado oil, duck fat, lard, grass-fed butter
• Best for High-Heat Cooking: Ghee, lard, tallow, avocado oil, coconut oil

Omega-3 Fatty Acids: Essential for Hormonal Balance

Aim for 1-3g of omega-3 fatty acids daily to decrease inflammation and balance hormones. Here are some great food sources:

• Cod Liver Oil: 1 tbsp = 2.5 grams omega-3
• Sardines: 1 can = 2g omega-3
• Mackerel: 3oz = 4.5g omega-3
• Salmon: 3oz = 2.5g omega-3
• Chia Seeds: 2 tbsp = 5g omega-3, 12g fiber, 4g protein
• Hemp Seeds: 3 tbsp = 3g omega-3
• Flax Seeds: 1 tbsp = 2.5g omega-3
• Walnuts: 7 nuts (1/4 cup) = 2.5g omega-3

Quality Proteins for PCOS

Include organic, hormone-free proteins like organic eggs, wild-caught fish (salmon, sardines, mackerel, cod), shrimp, turkey, grass-fed beef, bone broth, and collagen peptide powder.

Best Fish for Low Mercury Content:

• Salmon, sardines, anchovies, mackerel, shrimp, catfish, yellowfin tuna

Beans and Legumes: Pros and Cons

Beans and legumes can be great sources of fiber, vitamins, and minerals, but they contain phytic acid, which may inhibit nutrient absorption. If you experience bloating or discomfort, you may want to limit or avoid them during your healing process. Pre-soaking beans can help reduce their phytic acid content and improve digestibility.

Grains: Choose Wisely

While starchy vegetables are your best option for carbs, some women with PCOS can still include grains in moderation. Soaking grains overnight reduces their phytate content, improving digestibility. Opt for gluten-free, organic grains like oats, quinoa, rice, amaranth, and teff.

Foods to Limit or Avoid

Some seemingly “healthy” foods may have high carb content that can negatively affect PCOS:

• Breakfast cereals
• Cereal bars
• Canned fruits
• Juice
• Flavored yogurt

It’s best to avoid highly processed carbs like cold cereals, white rice, and French fries, as they are associated with infertility and blood sugar imbalances.

Inflammatory Foods to Avoid

Chronic inflammation is a major concern for women with PCOS, and reducing inflammation can improve hormone regulation.

Sugar:

• Sugar impairs ovulation and can trigger the ovaries to produce excess testosterone, worsening PCOS symptoms.
• Both refined sugars and natural sweeteners can be problematic, so it’s advisable to avoid them for at least 30 days to reset your body’s cravings.

Sugar Cravings:

• To curb sugar cravings, ensure you eat satisfying meals that include protein, starch, and healthy fats.
• Use apple cider vinegar or bitters to slow insulin spikes, and consider magnesium supplements for cravings.

Artificial Sweeteners:

• Artificial sweeteners can disrupt insulin pathways, increase hunger, trigger cravings, and alter gut health.

Alcohol:

• Alcohol negatively affects the liver, contributes to insulin resistance, and disrupts estrogen clearance. It’s best to limit alcohol consumption while managing PCOS.

Wheat and Gluten:

• Gluten can cause leaky gut, contribute to inflammation, and exacerbate symptoms of PCOS. Women with PCOS are often sensitive to gluten, so it’s recommended to eliminate it for a month to see if you feel better. Wheat is often sprayed with pesticides. It can exacerbate inflammation and increase gut permeability (“leaky gut”).

Dairy:

• Dairy contains hormones and casein, which may worsen inflammation and disrupt hormonal balance. It’s best to avoid dairy while healing, although some women may tolerate smaller amounts of organic, grass-fed dairy.

Vegetable Oils:

• Oils like soy, corn, canola, sunflower, and safflower are high in omega-6 fatty acids, which can promote inflammation.

What About Non-Insulin Resistant or Lean Women?

Traditional PCOS eating plans, which focus on low carb and high-fat diets, may sometimes not be suitable for very lean or athletic women with PCOS. The brain requires adequate levels of carbs to support leptin, a hormone that helps regulate appetite and reproductive function. When carb intake is too low, it can disrupt the hypothalamus, leading to issues with ovulation.

Even if you are not insulin-resistant, the ovaries in women with PCOS still react differently to insulin than other cells in the body. Insulin in the ovaries triggers the production of testosterone, which is why even lean women with PCOS benefit from emphasizing healthy fats and proteins in their diet to maintain hormonal balance.

Intermittent Fasting and PCOS

For many women with PCOS, intermittent fasting can help balance insulin and cortisol levels. Aim for at least 12-14 hours between dinner and breakfast. Those with severe insulin resistance should avoid snacking between meals. Women with mild insulin resistance or those who are underweight or very active can snack if needed.

Sample Meal Plans

Breakfast Ideas:

• Scrambled eggs with sautéed spinach, mushrooms, and avocado
• Organic sausage with veggies on the side
• Protein smoothie with greens, berries, and healthy fats (chia seeds, avocado, or coconut oil). See my blog on best protein powders for PCOS.

Lunch/Dinner Ideas:

• Grilled salmon with steamed broccoli and a side of avocado
• Zucchini noodles with turkey meat sauce and mixed greens
• Taco salad with romaine, ground turkey, chili powder, tomatoes, avocado, and peppers

Get Your 7 Day PCOS Diet Plan (with PDF)!

Conclusion: Nourishing Your Body for Hormonal Balance

Nutrition is a powerful tool for healing PCOS, and it’s not about following a restrictive “diet.” Rather, it’s about viewing food as medicine and embracing a nourishing, long-term lifestyle. By focusing on nutrient-dense, anti-inflammatory foods, and avoiding foods that disrupt hormones, you can begin to support your body in balancing hormones, reducing inflammation, and improving overall health.

Taking control of your nutrition can make a profound difference in how you feel and function, ultimately bringing balance to your body and mind. The key is to approach food as medicine — not as a temporary “diet,” but as a long-term lifestyle that supports your healing journey.

About Dr. Whelan

Dr. Whelan is a highly regarded licensed naturopathic doctor (N.D.) and Creighton Model FertilityCare™ Medical Consultant, based in Vermont. She is renowned for her expertise in treating women’s reproductive hormone disorders. Her practice specializes in lifestyle medicine, nutritional counseling, botanical medicine, and bioidentical hormone replacement therapy.

After struggling with PCOS symptoms for over 20 years, she finally found solutions that resulted in lasting healing. She helps other women overcome symptoms like irregular cycles, heavy bleeding, infertility, anxiety and depression, digestive issues, acne and excess hair growth, fatigue, insomnia, body image struggles, and disordered eating patterns.

She earned her Doctor of Naturopathic Medicine (ND) degree from the National University of Natural Medicine. She completed additional training as a Creighton Model FertilityCare™ Practitioner and NaPro Medical Consultant from the St Paul VI Institute in Omaha, NE.