Anti-Inflammatory Foods for PCOS: How to Reduce Hormonal Symptoms Through Food

If you have PCOS and you’re in your 30s or 40s, you may have noticed that your usual diet tweaks or exercise routines aren’t working like they used to. Bloating, fatigue, skin breakouts, stubborn weight gain, even irregular cycles, can all feel like they’re getting worse, not better.

What’s often missing from the conversation is inflammation. And not the kind caused by an injury or infection, we’re talking about chronic, low-grade inflammation that quietly disrupts hormone balance, affects insulin, and blocks weight loss.

Many women with PCOS have underlying inflammation that’s driving their symptoms. But the good news is: food can help.

This blog shares how anti-inflammatory foods support PCOS, and how to start including them in a practical, sustainable way.

Inflammation and PCOS – What’s the Link?

PCOS is a complex condition, but research shows that chronic inflammation plays a key role in its development and progression.

Here’s how it shows up:

• It worsens insulin resistance, which increases androgen levels (like testosterone)

• It affects ovarian function and interferes with ovulation and fertility

• It contributes to abdominal fat gain, fatigue, mood changes, and poor skin

• It keeps your body in a stressed, reactive state – making it harder to feel well

The problem is, chronic inflammation is subtle. You won’t see it on a standard blood test unless it’s severe. But the signs are often there.

Signs of Inflammation in PCOS

If you’re nodding along to any of these, inflammation may be part of what’s driving your symptoms:

• Weight gain around the middle that’s hard to shift

• Digestive issues – bloating, IBS-type symptoms, sluggish bowels

• Skin breakouts or persistent acne

• Low energy, brain fog, or feeling “wired but tired”

• Joint aches or feeling puffy and swollen

• Irregular or heavy periods

These symptoms aren’t random, they often share inflammation as a common thread.

How Anti-Inflammatory Foods Help PCOS

What you eat has a powerful effect on inflammation. Every bite can either add fuel to the fire, or help calm it.

Anti-inflammatory foods work by:

• Supporting insulin sensitivity and reducing blood sugar spikes

• Encouraging ovulation and cycle regulation

• Improving gut health and oestrogen clearance

• Reducing symptoms like bloating, fatigue and mood swings

• Supporting long-term hormonal resilience

Let’s break down what to include (and what to reduce) for a more anti-inflammatory, hormone-supportive way of eating.

What to Eat: Anti-Inflammatory Foods for PCOS

1. Plenty of colourful vegetables

Especially dark leafy greens and cruciferous veg like broccoli, kale, rocket, spinach, cabbage, and cauliflower. These are packed with antioxidants, fibre, and phytonutrients that help calm inflammation and support liver detox.

Tip: Aim for at least 5 portions of non-starchy veg daily, with variety across the week.

2. Omega-3-rich fats

Omega-3s are natural anti-inflammatories. They help modulate hormones and support mood, skin, and menstrual health.

Try:

• Oily fish (salmon, sardines, mackerel) 2–3 times a week

• Chia seeds, flaxseed, walnuts, hemp seeds

• Organic omega-3 rich eggs

3. Herbs and spices

Spices like turmeric, ginger, and cinnamon aren’t just flavourful, they actively reduce inflammation and support blood sugar regulation.

Try: Add cinnamon to porridge or yoghurt, stir turmeric into lentil dishes or soups, and sip ginger tea after meals.

4. Whole, fibre-rich carbohydrates

Slow-release carbs with fibre help keep blood sugar balanced and reduce inflammatory spikes.

Include:

• Oats, brown rice, lentils, chickpeas, quinoa, root vegetables

• Berries, apples, pears (for antioxidant and polyphenol content)

5. Good-quality fats

Not all fats are equal. Trans fats and processed seed oils can worsen inflammation, but natural fats can have the opposite effect.

Focus on:

• Extra virgin olive oil

• Avocado and tahini

• Raw nuts and seeds (especially almonds, Brazil nuts, pumpkin seeds)

6. Fermented and gut-friendly foods

Your gut and immune system are closely linked, and so is your hormone regulation. Including fermented foods that support your microbiome can help reduce systemic inflammation.

Try:

• Live yoghurt or kefir (unsweetened)

• Sauerkraut or kimchi

• Fibre from veg, oats, flaxseed and pulses

What to Reduce – Without Going to Extremes

This isn’t about being “perfect” or giving up everything you enjoy. But reducing certain foods can help lower inflammation:

• Ultra-processed foods – particularly those with additives, artificial sweeteners, and seed oils

• Refined sugar and white flour – cakes, biscuits, pastries, high-GI snacks

• Too much caffeine or alcohol – especially if you’re already struggling with sleep or anxiety

• Highly processed dairy or gluten – if you suspect they cause symptoms like bloating, skin issues or fatigue

You don’t need to eliminate everything at once. Start by adding more anti-inflammatory foods in, and the rest naturally starts to shift.

A Food-First, Real-Life Approach to PCOS Inflammation

You don’t need a special anti-inflammatory diet or complicated supplement plan. What works is consistent, real food choices that support your hormones over time.

If you’re struggling with fatigue, cravings, bloating, skin breakouts or irregular cycles – inflammation could be behind the scenes. Small, targeted changes can make a real difference.

Inside my 12-week PCOS programme, I guide you step-by-step through the key food and lifestyle shifts that reduce inflammation and support hormone balance – without overwhelm.

You’ll get weekly guides, tailored recipes, practical support, and personal nutrition strategies to move you forward.

Hi I’m Lisa, BANT registered nutritionist and health coach, supporting women with PCOS symptoms that affect fertility and weight.

Book a free 30-minute discovery call to explore how my 1:1 online Programme can help you take control of your health. I offer online nutrition consultations across the UK, and locally in Manchester.

Updated in June 2025 to reflect new PCOS research and nutrition strategies. 

Disclaimer: This content is for educational purposes only and is not intended to replace medical advice. Always consult your GP or healthcare provider before making changes to your health routine.