PCOS affects everyone differently, but nutrition plays a key role in managing symptoms like hormone imbalances, insulin resistance, and inflammation. Let’s explore the best foods, supplements, and lifestyle strategies to support your body. At Dining with Nature, we focus on a personalized, sustainable approach—helping you make informed choices that work for you.
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Your PCOS Journey Starts
If you’ve been diagnosed with PCOS, you might feel frustrated, overwhelmed, or even a little lost when it comes to food. Maybe you’ve been told to “just lose weight” or “cut carbs,” but no one has explained how to actually nourish your body in a way that supports your hormones and relieves your symptoms.
Food is feeling like the problem, not the solution. But food can be one of your most powerful tools for managing symptoms, improving energy, and feeling better in your body. Let’s break down the basics of PCOS and nutrition so you can set a foundation that works for you!
PCOS & Symptom Management
PCOS, or Polycystic Ovary Syndrome, is a hormonal condition where women produce higher-than-normal levels of androgens (male hormones), which can cause issues like insulin resistance, ovarian cysts, and metabolic imbalances.
Common symptoms of PCOS include:
- Irregular cycles – some can experience cycles as long as 40-50 days, others may experience no menstruation or shorter cycles.
- Anovulation – no ovulation, making it difficult to conceive.
- Weight gain – or struggling to manage weight.
- Excess androgen levels – causing acne, unwanted facial/body hair, or hair thinning on the scalp.
- Insulin resistance – leading to blood sugar spikes and increased cravings.
- Chronic inflammation – leading to fatigue, bloating, and gut discomfort.
Strategies for managing PCOS typically focus on diet and lifestyle changes, with or without medication support, and are personalized to target your unique symptoms. Since PCOS presents differently for everyone, a one-size-fits-all approach doesn’t work—we address it on a case-by-case basis to support your individual needs.
Nourishing PCOS with Food & Lifestyle
The primary goal of a PCOS diet is to provide balanced, nutrient-dense meals that stabilize blood sugar, regulate hormones, and support weight management.
Build Your Plate
Many women with PCOS experience insulin resistance, a condition where the body struggles to respond to insulin, a digestive hormone that metabolizes glucose, and process blood sugar effectively. This can lead to hormonal imbalances, weight gain, and metabolic issues. To help stabilize blood glucose levels, incorporate high-fiber foods into your diet, such as:
- Whole grains
- Fruits and vegetables
- Beans and legumes
The main focus of eating for PCOS is on sufficient protein intake. There should be a protein source at all meals and snacks. The proteins chosen should be high quality. This includes:
- Grass-fed meat and organ meats
- Pasture-raised poultry
- Pasture-raised eggs
- Wild-caught salmon
- Grass-fed, organic dairy (greek yogurt, cheese, milk)
If you are curious how to calculate your protein needs: consider your total caloric needs for the day – 20-30% of your intake should from protein.
Including fats in your meals is another essential strategy for managing insulin resistance and supporting hormone health. Incorporate foods like:
- Salmon
- Nuts & seeds (Flaxseeds, Walnuts, Brazil nuts)
- Avocado
- Olive oil
- Coconut oil
- Ghee
- Grass-fed butter
There are many questions about the impact of dairy, gluten, and other foods on PCOS. Since every body is different, it may be helpful to eliminate certain foods if they are worsening symptoms. However, we generally avoid removing anything from the diet unless there’s a cause.
By focusing on three key elements—fiber, protein, and fat—the next step is to build your plate proportionally, ensuring you enjoy satisfying and nourishing meals and snacks. It’s important to remember that breakfast, or your first meal of the day, plays a crucial role in managing blood glucose levels and setting the tone for the rest of the day. Avoid sugary pastries and sweetened beverages, as they can start the day on the wrong note. Additionally, maintaining consistent meal times and making nutritious food choices throughout the day can help nourish your body and improve insulin resistance.
And stay hydrated! Drink water throughout the day. The best strategy is one that allows you to track your intake.
Lifestyle Habits
To support insulin sensitivity and reduce inflammation, physical activity is essential—this includes both fitness and natural movement. Consider incorporating a daily walk, stretching at home, or active meditation into your routine. For fitness, focus on low-to-moderate intensity activities like yoga, strength training, and pilates.
Equally important is managing stress to keep cortisol levels in check and ease hormonal imbalances. On a micro level, activities such as deep breathing, meditation, and journaling can make a big difference. If stress continues to be a challenge, consider exploring additional support through therapy or life coaching.
Micronutrients & Supplements to Support PCOS Management
Supplementation is often part of a PCOS nutrition plan. Before starting any supplements, consult with a healthcare provider to ensure they align with your diet and overall health strategy. It’s common to wonder which supplements are best for PCOS, but like diet and medication, supplementation should be strategic and personalized. Since everyone’s needs are different, it’s important to work with your doctor and dietitian to identify any gaps that go beyond what food can do and determine which supplements may help manage your symptoms effectively.
Common PCOS Supplement Recommendations
Many providers will suggest starting with a prenatal supplement that will be high in nutrients known for supporting fertility, and fertility-related conditions like PCOS. I will commonly recommend FullWell (not an affiliate) to my patients as the best supplement for PCOS, Fertility, Pregnancy, and Postpartum.
- Vitamins for PCOS management are going to commonly include Vitamin D and B vitamins.
- Vitamin D is often low in those with PCOS and is best obtained through sun exposure. It’s difficult to get sufficient quantities through food alone.
- B vitamins (such as B12 and B6) are involved in the processes related to PCOS such as maintaining energy levels, managing inflammation, and hormonal balance.
- Other supplements commonly recommended for PCOS are
- Inositol (myo- and D-chiro inositol) to improve insulin sensitivity and support ovulation regulation
- Magnesium may help boost mood, enhance metabolic function, and regulate insulin
Key Takeaways
- PCOS is a hormonal condition with symptoms like irregular cycles, anovulation, weight gain, acne, insulin resistance, and chronic inflammation.
- There is no one-size-fits-all approach—diet and lifestyle changes should be tailored to individual symptoms.
- Focus on stabilizing blood sugar and supporting hormone health with fiber (whole grains, veggies, legumes), protein (pasture-raised meats, eggs, dairy), and healthy fats (salmon, nuts, olive oil, avocado).
- Prioritize protein at all meals, avoid sugary foods in the morning, and stay hydrated.
- Regular physical activity (walking, yoga, strength training) and stress management (meditation, journaling) support insulin sensitivity and hormone balance.
- Supplementation: Consider Vitamin D, B vitamins, inositol, and magnesium, but always consult a healthcare provider for personalized recommendations.
Consistency is key. Managing a condition like PCOS requires staying consistent with your habits and building the healthy lifestyle that is sustainable for you. This is easier said than done. Even when we set the best of intentions, it can be difficult when life happens to be in a groove or stay the course. That’s why Dining With Nature a holistic, sustainable approach to PCOS nutrition, helping women achieve hormonal balance, manage weight, and support fertility.
To learn more about what Dining With Nature offers for fertility and hormonal nutrition care – hit the Explore The DWN Programs button below or take a look at our Services page.
Disclaimer: The information in this post is for general educational purposes only and should not be considered personalized medical advice or a substitute for professional guidance. Always consult with your doctor or a registered dietitian before making any changes to your diet, lifestyle, or supplement routine.
