Emotional Eating with PCOS: What’s Really Going On and How to Break the Cycle

Does this sound familiar?

You’ve had a long day. You’re tired, irritable, and craving something sweet or salty. You know you’re not truly hungry, but that doesn’t stop you reaching for something quick and comforting. Afterwards, you feel frustrated, like you’ve undone your progress.

If you’re living with PCOS, emotional eating is more than just a “bad habit”. It’s often your body signalling something deeper, from unstable blood sugar and insulin resistance to stress hormone dysregulation and low mood. And it’s made worse when you’re trying to ‘be good’ with food, only to feel like you’ve failed when cravings strike.

This post will help you understand the real drivers of emotional eating in PCOS and share some practical strategies to help you feel more in control - without relying on willpower or guilt.

Why emotional eating is more common in PCOS

Women with PCOS are more likely to experience emotional or binge eating patterns, especially if you’re dealing with:

• Insulin resistance and blood sugar dips

• Elevated cortisol and chronic stress

• Low mood or anxiety

• Hormonal imbalances affecting appetite

• Long-term restriction or dieting behaviours

These aren’t just psychological issues. They’re often rooted in biology. Here’s what’s really going on:

1. Blood sugar crashes and cravings

PCOS is commonly linked to insulin resistance, meaning your body struggles to use insulin effectively. When this happens, blood sugar levels can swing - leading to:

• Energy dips mid-morning or late afternoon

• Intense cravings for sugar or refined carbs

• Feeling shaky, irritable or “hangry” if meals are missed

These aren’t just emotional responses. They’re your brain trying to protect you from low blood glucose.

What helps: Build balanced meals with protein, fibre and healthy fats to support steadier blood sugar across the day. My clients often notice fewer cravings within the first 1–2 weeks of eating this way.

2. The cortisol connection: stress, PCOS and comfort food

Stress can directly worsen PCOS symptoms, and emotional eating is often a short-term way your brain tries to regulate stress hormones.

When cortisol stays elevated, it increases appetite (especially for high-energy foods), reduces sleep quality and worsens insulin resistance.

For many of the women I work with, high cortisol also links to:

• Late-night eating or snacking out of habit

• Feeling “wired but tired” and reaching for sugar or caffeine

• Using food as a way to unwind or reward themselves

What helps: Addressing blood sugar is key, but managing stress is just as important. Gentle movement, morning light, deep breathing or even 10 minutes outside daily can help reduce cortisol. If your cravings spike after a stressful meeting or childcare chaos, that’s not a failure - it’s a cortisol cue.

3. Dieting, restriction and the emotional backlash

If you’ve tried slimming clubs, calorie counting, low-carb diets or cutting out entire food groups, your brain may associate food with guilt, “rules” and failure.

This diet–binge cycle is common, especially when:

• You’re being “good” all week but end up overeating on weekends

• You feel out of control around certain foods

• You overeat after skipping meals or eating too little earlier in the day

This isn’t about willpower. It’s about your body rebelling against deprivation, especially when hormones are already dysregulated.

What helps: A consistent, balanced approach to meals and snacks helps prevent extreme hunger and mental restriction. I always say: regular, satisfying meals are the best tool for preventing emotional eating later on.

4. PCOS, low mood and dopamine

Mood symptoms like low motivation, anxiety or emotional flatness are common in PCOS and often dismissed.

But they can influence your food choices more than you realise.

PCOS-related inflammation, gut health issues and hormonal shifts (like low oestrogen or progesterone) can all affect neurotransmitters like dopamine and serotonin, which play a role in:

• Food-seeking behaviour

• Motivation and reward

• Emotional resilience

If you’re craving food to feel better emotionally, that may be your brain seeking a dopamine hit - especially if you’re burnt out, under-stimulated or not sleeping well.

What helps: Supporting mood via nutrition, prioritising sleep and getting small, regular hits of natural dopamine - like walking, laughing, dancing or doing something creative can reduce emotional eating over time.

Realistic ways to support emotional eating with PCOS

You don’t need to eliminate emotional eating altogether, we all eat emotionally sometimes. But if it’s becoming a regular pattern, here are some simple ways to rebalance without extremes.

1. 

Don’t skip meals

Skipping meals sets the stage for blood sugar dips and intense cravings. Eat every 3–4 hours, especially in the first half of the day.

2. 

Balance every meal

Include protein, healthy fats, and fibre at each meal to improve satiety and keep blood sugar stable. This reduces the physical drive to eat between meals.

3. 

Identify your true triggers

Start noticing when cravings happen. Is it after conflict? Boredom? Poor sleep? A blood sugar dip? Tracking this for 3–5 days can be helpful - not to judge, but to understand.

4. 

Have a toolbox, not just willpower

Instead of telling yourself “don’t eat that”, ask “what do I really need right now?” Sometimes that’s a meal, other times it’s rest, comfort or connection.

5. 

Let go of the guilt

You’re not failing. You’re responding to biology. Reframing how you speak to yourself after emotional eating can reduce the cycle of guilt, restriction and bingeing.

When to ask for support

If emotional eating feels like it’s impacting your physical health or self-confidence, or you’re stuck in an all-or-nothing mindset, support is available.

Many of the women I work with have spent years battling their body, only to realise that working with their biology is the missing piece.

In my 12-Week PCOS Hormone Shift Method, we address this gently and gradually, from rebalancing blood sugar and calming inflammation to supporting mood and managing cravings. It’s not about perfection. It’s about making small, consistent shifts that restore your body’s natural signals.

Struggling with emotional eating or cravings on your PCOS journey?

Download my free 7-Day Blood Sugar & Hormone Reset for easy meals and habits that support cravings, energy and weight.

Get the Free Reset Here.

The NHS also have an information sheet on managing emotional eating here.

Hi I'm Lisa, I’m a BANT registered nutritionist based in Manchester UK, helping women struggling with hormonal imbalances like PCOS, who want to balance their hormones and lose weight naturally.

I create personalised online nutrition plans for PCOS hormone health, fertility and weight loss.

Book your FREE 30-minute call today. I work online with clients locally across Manchester and the UK.

DISCLAIMER: The content on this webpage is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your doctor or qualified healthcare provider. Never disregard professional medical advice or delay in seeking it because of something you have read on this website.

Updated July 2025.