From PCOS-friendly supplements to soya beans and herbal tea, here are all the foods you should — and shouldn’t — be eating to manage PCOS symptoms.
Polycystic ovary syndrome (PCOS) affects around 6–10% of women of reproductive age. This might not seem like a lot, but those figures account for millions of women in the UK, and they don’t include those not yet diagnosed.
While women with PCOS understand there’s no direct ‘cure’, most healthcare professionals will agree that small lifestyle changes can go a long way in managing symptoms and can act as a first line of treatment prior to medication.
From Florence Pugh to Frankie Bridge, many a celebrity has come forward to talk about the difficulties they’ve faced in managing PCOS symptoms, with Florence revealing that her concerns were initially dismissed by a doctor before she was diagnosed with the condition.
What is PCOS?
The condition is linked to how the body processes insulin, and many women that have PCOS are unable to properly respond to insulin. As a result, blood sugar levels may rise and androgen production can increase in the body, which can worsen symptoms like irregular periods, acne and excess hair growth.
For all of us, diet plays a huge role in our overall health and wellbeing, but it plays an even bigger role in helping those with PCOS manage symptoms and better balance their hormones.
So, in honour of September being PCOS Awareness Month, L360 sat down with leading nutritionist and author of Living PCOS Free: How to Regain Your Hormonal Health with Polycystic Ovary Syndrome, Rohini Bajekal, to find out how to create the optimum diet to help manage the condition.
What kind of diet should people with PCOS have?
“Enjoy a dietary pattern that’s rich in plant foods,” says Rohini. “Plants, including fruit, vegetables, whole grains, legumes (beans, peas, lentils, soya), nuts and seeds, herbs and spices, contain fibre. Fibre helps promote healthy gut bacteria and reduces inflammation and oxidative stress.”
Head of nutrition at Free Soul, Natalie Rouse, adds that lean proteins should also be prioritised: “Chicken, fish, eggs, tofu and lentils all help to slow digestion, improve satiety and maintain steady blood sugar levels,” she says.
Natalie also points to antioxidant-rich foods as being beneficial in combating oxidative stress — which is often elevated in those with PCOS. “Leafy greens, berries, green tea and turmeric are all helpful in managing symptoms,” she says.
Overall, the nutritionists recommend opting for lower-glycaemic foods, which will help to maintain steady blood sugar levels.
Read more: Can drinking matcha help with PCOS? Experts reveal the truth
What other kinds of foods can help alleviate PCOS symptoms?
According to Rohini, soya is your best friend.
“Soya foods are naturally rich in isoflavones — compounds that have oestrogen-like effects — as well as being a great source of iron, potassium, B vitamins and protein,” she explains.
“When consumed regularly, minimally processed soya foods (such as tofu and edamame) have been consistently shown to help with the symptoms of PCOS and improve many of the metabolic markers seen in the condition as well as helping with weight management.”
Top tip: Try buckwheat
Buckwheat can be great for balancing blood sugar levels. It’s gluten free and you can bake with buckwheat flour or buy buckwheat pasta and noodles from a local shop.
Read more: The surprising link between PCOS and gut health — and how to fix it
What foods should women with PCOS try to avoid?
While we should focus on what we can add to our diets to benefit our bodies rather than what we should remove, it’s true that there are certain foods that may worsen insulin resistance, inflammation and hormonal imbalance. If you’ve experienced any of these symptoms in excess recently, Natalie recommends limiting consumption of refined carbohydrates, sweetened drinks, processed foods and alcohol.
“White bread, pastries and sugary cereals can cause rapid spikes in blood sugar and insulin. Equally, processed and fried foods can promote inflammation.”
Rohini agrees: “Limit barbecued and fried foods and ultra-processed foods that are high in tissue-damaging advanced glycation end products (AGEs), which are linked to fertility issues, heart disease and PCOS. Given the higher risk of long-term conditions if you have PCOS, such as gestational diabetes, metabolic syndrome, increased heart disease factors, type 2 diabetes or womb cancer, making dietary changes early can go a long way.”
Should people with PCOS take supplements?
Both nutritionists recommend a food-first approach when it comes to managing PCOS symptoms, but certain supplements can help to fill nutrition gaps and support energy levels and metabolism.
“The popularity of inositol has been growing in recent years,” says Rohini. “This vitamin-like compound works similarly to metformin but naturally. The optimal combination appears to be myo-inositol and D-chiro-inositol in a 40-to-one ratio. Standard dosing shows positive improvements in insulin sensitivity and ovulation rates for some individuals with PCOS.”
In addition to Myo-inositol, Natalie suggests the following nutrients that can be beneficial in supplement form for those managing PCOS:
- Maca: traditionally used for hormonal balance, improved insulin sensitivity, and enhanced energy levels.
- Vitamin D: works with calcium to maintain bone and muscle health and may aid insulin sensitivity, menstrual regularity and mood.
- Omega-3 fatty acids: reduce inflammation, support cognitive and hormonal health.
- B vitamins (B6, B12, folate): support metabolism, reduce fatigue and maintain psychological function.
- Magnesium: an essential mineral involved in over 300 processes in the body, supporting everything from muscle function and energy production to relaxation and better sleep.
- Gut health–supporting bacteria: gut microbial diversity is key for boosting all aspects of health from metabolic function to immune boosting benefits.
4 supplements that can help alleviate PCOS symptoms:
MyOva Myoplus (£32)
Ideal for women with PCOS, this supplement contains 4000mg myo-inositol, folate and chromium.
Read more: This everyday supplement could be the secret to anti-ageing
Free Soul Bio-cultures (£15.99)
Contains 50 billion CFU of gut-friendly bacteria.
Free Soul Greens (£29.99)
This powder formula contains 21 natural and nutrient-dense greens and nutritious superfoods in one daily serving.
MyOva Metabolism (£35)
These metabolism Inositol capsules contain 2,000mg of myo-inositol plus chromium to help steady blood sugar levels and can help to maintain a healthy weight.
Feature image: Canva
