How the Right Foods Can Support Hormone Balance with PCOS

Lisa Smith Nutritionist
Jul 4
4 min read

Updated: 6 days ago

Food for PCOS balance large bowl of salad with feta and avocado

If you’re living with PCOS, chances are you’ve been told to just “eat healthily” or “lose some weight” to feel better, without much explanation of how food actually affects your hormones.

The truth is, nutrition has a direct impact on the key hormonal imbalances that drive PCOS symptoms, including insulin resistance, high androgens, and inflammation.

When you understand how food works with your body (rather than against it), you can start making real progress with symptoms like:

Stubborn weight gain (especially around your middle)
Irregular or missing periods
Cravings and energy crashes
Skin breakouts or hair changes
Fertility struggles after coming off the pill

In this blog, I’ll take you through the four key hormonal systems impacted by food, and how we use targeted nutrition inside my 12-week PCOS Hormone Shift Method to support real, sustainable change.

1. Blood Sugar and Insulin: The Foundation of PCOS Hormone Balance

Most women with PCOS – even those with a healthy BMI – have some level of insulin resistance. This means your cells don’t respond properly to insulin, the hormone that helps move glucose (sugar) from your blood into your cells.

Over time, this can lead to:

More fat storage, especially around the middle
Increased cravings and appetite
More androgens (male hormones) from the ovaries
Irregular or absent ovulation

What helps? Focusing on foods that balance blood sugar can reduce insulin resistance and help lower androgens. Try my free 7-Day PCOS Rebalance Challenge to start balancing your hormones and blood sugar.

This includes:

Protein at every meal (20–30g) – eggs, fish, poultry, beans, tofu
Healthy fats – avocado, nuts, seeds, extra virgin olive oil
Smart carbs – wholegrains, lentils, root veg in balanced portions
Fibre-rich vegetables – broccoli, spinach, courgette, peppers, kale

We start with these foundations from Week 1 of the Hormone Shift Method, because this one shift can have a ripple effect across all other hormones.

2. Androgens (Testosterone): What You Eat Can Reduce Symptoms

Many PCOS symptoms, from acne and oily skin to hair thinning or unwanted facial/body hair, are linked to excess androgens, especially testosterone.

High insulin is one of the key drivers here, but certain foods and nutrients can help reduce androgen activity and support ovulation.

Supportive foods and strategies:

Zinc-rich foods – pumpkin seeds, shellfish, lentils, cashews
Spearmint tea – shown in some studies to reduce testosterone levels
Flaxseeds – may help support oestrogen metabolism and reduce androgen activity
Avoiding high-sugar ultra-processed foods – these worsen insulin and androgen production

We dig deeper into androgen balance in Weeks 3 and 6, especially if you’re struggling with persistent skin or hair symptoms after coming off hormonal contraception.

3. Inflammation: The Missing Piece for Hormone Clarity

PCOS is often linked to low-grade, chronic inflammation, which makes insulin resistance and hormone disruption worse.

You might not feel “inflamed” but symptoms like fatigue, brain fog, joint pain, bloating or skin issues can all be linked to underlying inflammation.

What helps?

Colourful plant foods – berries, leafy greens, peppers, red cabbage
Oily fish – salmon, sardines, mackerel
Anti-inflammatory herbs – turmeric, rosemary, oregano, cinnamon
Nuts and seeds – rich in magnesium, selenium and healthy fats
Limiting ultra-processed, deep-fried or trans-fat-heavy foods

Reducing inflammation is one of the most powerful ways to get your cycle moving again and improve energy, and it’s a core focus in Week 5 of the programme, when we shift from stabilisation to deeper hormonal repair.

4. Gut Health and Hormone Recycling

What you eat affects your gut microbiome, which in turn plays a role in how your body detoxifies and eliminates hormones like oestrogen and androgens.

An imbalanced gut can lead to:

More circulating androgens
Poor hormone clearance
Increased inflammation
Nutrient absorption issues

What helps?

Fibre-rich foods – lentils, beans, oats, veg, fruit with skin on
Fermented foods – plain kefir, sauerkraut, kimchi, live yoghurt
Prebiotic foods – garlic, onions, leeks, asparagus, green bananas
Hydration – to support bowel regularity

We begin with simple food-based gut support in Week 3, and for women with stubborn symptoms, optional functional testing is available to explore deeper imbalances like SIBO or oestrogen recirculation.

What About “Hormone-Balancing Superfoods”?

There’s no magic food that balances your hormones overnight.

What works is consistency with:

Protein, fibre and healthy fats at each meal
Reducing blood sugar spikes
Supporting your gut and nutrient status
Choosing whole foods over ultra-processed ones
Working with your cycle instead of against it

These habits are simple, but they create powerful shifts, especially when paired with lifestyle changes like better sleep, regular movement, and nervous system support (which we cover throughout the programme).

Final Thoughts: Food Isn’t Everything – But It’s a Powerful Starting Point

If your cycle has gone missing, your skin is flaring, or your weight won’t shift no matter what you try, food might be the first place to look, not the last.

Not through dieting, cutting carbs or obsessing over what’s “clean” but by giving your body the building blocks it needs to function.

Inside the PCOS Hormone Shift Method, we take a step-by-step approach to building a hormone-supportive way of eating that’s practical, realistic, and focused on your long-term goals – whether that’s restoring ovulation, improving symptoms, or feeling more like yourself again.

Ready to personalise your nutrition for PCOS hormone balance? Book a free 1:1 call to find out if the PCOS Hormone Shift Method is the right next step for you.

I work online with women in Manchester and across the UK.

If you’re feeling frustrated or stuck with PCOS hormonal symptoms, it’s time to get clearer on what your body needs.

Download my free Hormone Symptom Checklist – start connecting the dots between symptoms and potential imbalances.
Book a 30-minute Strategy call – we’ll discuss your symptoms and explore if my Hormone Shift Method Programme is the right next step.
Explore the 12-Week PCOS Programme – structured nutrition and lifestyle guidance, with optional testing and 1:1 support to help you take control of your hormones.