Polycystic Ovary Syndrome (PCOS) is one of the most common hormonal and metabolic conditions, affecting roughly one in every ten women. Despite its prevalence, PCOS can feel confusing and overwhelming, especially because symptoms vary so widely from person to person. Some women struggle with irregular cycles, others with inflammation or insulin resistance, and many experience a combination of these challenges.
While there is no single diet that “cures” PCOS, the way we eat can have a powerful impact on symptoms, hormone balance, and overall wellbeing. As a dietitian, my goal is to help you understand which nutrition strategies are supported by evidence—and how to make them work for your lifestyle.
Understanding PCOS and Its Metabolic Impact
PCOS is often characterised by:
- Irregular ovulation
- Insulin resistance
- Chronic, low-grade inflammation
- Hormonal imbalances
- Weight fluctuations (though not in all cases)
It’s important to remember that PCOS does not look the same for everyone. Some women experience several symptoms, while others only notice one or two. Because of this wide variation, personalised nutrition and lifestyle approaches are essential.
Is There a PCOS Diet? Not Exactly — But Some Eating Patterns Do Help
Although research has not identified a single “PCOS diet,” the Mediterranean diet is frequently recommended due to its health-supportive structure. This eating pattern is naturally:
- Low in saturated fats
- High in fibre, vitamins, minerals, and antioxidants
- Rich in plant-based foods
- Low in processed foods and added sugars
- Supportive of weight management and inflammation reduction
The Mediterranean diet emphasises wholegrains, vegetables, fruits, legumes, nuts, seeds, olive oil, and moderate amounts of lean protein. All of these nutrients work together to support hormone balance and metabolic health.
Why Nutrition Matters for PCOS
Nutrition plays a central role in PCOS management, especially because many women experience some degree of insulin resistance. This means the body struggles to use insulin effectively, making it more difficult to manage blood sugar levels.
Choosing the right carbohydrates can make a big difference. Aim for:
- Wholegrains (wholemeal pasta, quinoa, brown rice, wholegrain bread)
- Legumes (beans, lentils, chickpeas)
- Vegetables of all colours
- Berries and other lower-glycaemic fruits
- Pulses and high-fibre starches
Fibre is particularly helpful because it slows digestion, keeps you feeling fuller for longer, and supports gut health—an area increasingly linked to hormone regulation.
Reducing Inflammation Through Everyday Foods
Inflammation can play a role in worsening PCOS symptoms. Fortunately, many foods contain anti-inflammatory compounds that support the body’s healing processes.
Consider including:
- Omega-3-rich foods: salmon, sardines, walnuts, chia seeds, flaxseed
- Antioxidant-rich vegetables and fruits
- Herbs and spices such as turmeric, ginger, and garlic
These foods naturally calm inflammation and support hormonal and metabolic balance.
Building Balanced Meals to Support Hormone Health
Balanced meals are key to steady energy, fewer cravings, and better blood sugar control. A simple guide to follow is the balanced plate method:
- ½ plate: colourful vegetables
- ¼ plate: lean proteins (fish, chicken, lean red meat, tofu, lentils, beans, pulses)
- ¼ plate: complex carbohydrates (wholemeal pasta, oats, quinoa, wholegrain bread)
This approach helps maintain satiety, prevent blood sugar spikes, and support long-term metabolic health.
Personalised Supplementation for PCOS
Not everyone with PCOS will need supplements, but in some cases they can be beneficial. Based on individual lab results and symptoms, a dietitian may recommend:
- Calcium and Vitamin D — especially when oestrogen levels are low, to support bone health
- Omega-3 oils — for individuals who do not consume fish regularly
- Other targeted supplements depending on symptoms and dietary intake
Supplementation should always be guided by a healthcare professional to ensure safety and effectiveness.
You Don’t Have to Manage PCOS Alone
PCOS is a highly individualized condition, and the most effective approach is one that fits your lifestyle, preferences, and health needs. With the right guidance, you can:
- Manage your symptoms
- Build sustainable habits
- Improve your relationship with food
- Support hormone balance and metabolic health
Working with a dietitian provides personalised support, evidence-based recommendations, and a clear path toward long-term wellbeing.