7 Simple Ways to Add More Variety for Better PCOS Nutrition

If you have PCOS and feel stuck eating the same meals over and over again, you're in the right place. Many of the women I work with are trying to "eat right" for their hormones but end up following the same few meals on repeat, often low-carb, sometimes restrictive, and rarely enjoyable.

The truth is, variety is one of the most underrated tools when it comes to supporting hormone health, gut health and metabolic balance in PCOS.

A diverse diet gives your body access to a broader range of nutrients, supports your gut microbiome, and reduces the risk of missing out on key fibres, antioxidants and minerals that play a role in ovulation, mood, inflammation and energy.

You don't need to overhaul your diet or start eating things you don't like. These are simple, low-effort ways to add more colour, texture and variety to your meals, all with a PCOS-supportive focus.

1. Rotate Your Vegetables to Feed Your Hormones

Instead of buying the same broccoli or peppers every week, try swapping in one new vegetable. Cruciferous veg like broccoli, cauliflower, cabbage and kale can support oestrogen metabolism. Root veg like carrots or beetroot offer antioxidant support. The more types of fibre you feed your gut bacteria, the better they can support hormone balance and inflammation control.

2. Add Colour for Antioxidant Protection

Dull beige meals aren’t doing your hormones any favours. Brightly coloured foods are often packed with antioxidants that help reduce oxidative stress, a key driver of inflammation in PCOS. Aim to include at least three different colours in most meals: berries, spinach, red cabbage, sweet potatoes, yellow peppers, etc.

3. Switch Up Your Grains for Blood Sugar Balance

If you always rely on white rice or pasta, try rotating with slower-digesting grains like quinoa, barley, buckwheat or wholemeal couscous. These provide fibre and minerals like magnesium and chromium, which help with insulin sensitivity and energy regulation.

4. Include a Variety of Nuts and Seeds

Nuts and seeds are rich in hormone-supportive nutrients like zinc, selenium, magnesium and healthy fats. Instead of the usual almonds or peanuts, try adding pumpkin seeds, flaxseeds, Brazil nuts or chia to porridge, yoghurt or salads. Rotate them weekly to benefit from their different nutrient profiles.

5. Use Herbs and Spices to Fight Inflammation

Basil, coriander, oregano, rosemary, turmeric, cinnamon and ginger aren’t just flavour enhancers, many also have anti-inflammatory or antioxidant properties. Try adding fresh herbs to your lunch, or stir a pinch of cinnamon into your oats. It’s an easy way to support hormone health without supplements.

6. Rotate Your Protein Sources

Protein helps to keep blood sugar stable and supports satiety, but we often stick to the same sources. Instead of chicken every day, try oily fish for omega-3s, lentils for gut-friendly fibre, or eggs for choline and B vitamins. Including a mix of animal and plant proteins adds variety while supporting metabolic and hormone health.

7. Explore Global Cuisines for Fresh Ideas

Meal planning can feel stale when you're eating the same types of meals every week. Explore dishes from Mediterranean, Asian, Indian or Middle Eastern cuisines, many of these focus on whole foods, legumes, spices and colourful vegetables. It’s a practical way to add variety while still supporting your PCOS nutrition goals.

Why Variety Matters for PCOS

Eating a more varied diet isn’t just about avoiding boredom. For women with PCOS, it supports:

• A healthier gut microbiome, which influences hormone regulation, inflammation and even cravings

• A broader intake of vitamins, minerals, fibre and antioxidants – crucial for ovulation, skin health, mood and weight regulation

• Better blood sugar control and fewer energy crashes

If you’ve ever felt stuck on what to eat or bored by "healthy" meals, focusing on variety is one of the simplest, most impactful shifts you can make.

Need Help Putting This Into Practice?

My 12-week PCOS Hormone Shift Method is designed to take the guesswork out of food and give you weekly support with realistic, anti-inflammatory nutrition and lifestyle tools. If you're ready to feel more confident with your food choices, click here to learn more.

If you’re looking for guidance on how to nourish your body and balance your hormones, my PCOS Programme can help.

It’s designed for busy women dealing with stubborn weight gain, and hormonal imbalances like PCOS, offering practical strategies that fit your lifestyle. I work online with women in Manchester and across the UK.

Book a FREE 30-minute call with me for personalised nutrition advice.

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

Disclaimer: This blog is for educational purposes only and does not replace medical advice. Always speak to a qualified practitioner before making major dietary changes.