How to Read Food Labels for PCOS: Spot Hidden Hormone Triggers

If you’re trying to eat better for your PCOS, you’ve probably found yourself standing in the supermarket aisle, scanning a food label and wondering, is this actually OK for my hormones?

It’s not just about calories or carbs. With PCOS, the real issue is how ingredients affect your blood sugar, inflammation, and hormone signalling. Certain additives, sugars and ultra-processed ingredients can quietly work against all the effort you’re putting in to rebalance your hormones and manage symptoms.

So in this post, I’m covering how to read food labels with confidence - without getting caught up in gimmicks, false health claims or marketing that doesn’t actually support your goals.

This is about real, practical label-reading skills so you can make smarter choices without obsessing.

Why Label Reading Matters with PCOS

Women with PCOS often have to be more strategic when it comes to blood sugar regulation, weight management, and inflammation. What you eat can either support hormone balance, or push your symptoms in the wrong direction.

Some of the most common PCOS complaints I hear (fatigue, stubborn weight gain, bloating, cravings, acne, irregular periods) are often linked to food triggers that hide behind “healthy” packaging.

Reading the label gives you control over what goes in your body, and the ability to choose nutrient-dense, hormone-supportive foods more easily.

Here's a post all about PCOS-friendly foods for you to choose from.

1. Don’t Trust the Front of the Package

Words like “low fat”, “natural”, “light”, “plant-based” might sound reassuring, but they don’t tell you the full story.

For example:

• “No added sugar” doesn’t always mean low in sugar.

• “High in fibre” might also mean highly processed.

• “Gluten free” doesn’t mean blood sugar stable.

Always flip it over and check the ingredients list and nutrition panel before deciding if it belongs in your basket.

2. Ingredient List: What to Watch For

The ingredients are listed in order of quantity, from most to least. The first 3–5 ingredients tell you most of what you need to know.

Watch out for:

• Added sugars: including glucose, fructose, syrup, honey, maltodextrin, agave, fruit juice concentrate. These spike insulin and drive cravings. More about insulin resistance here.

• Refined starches: white rice flour, cornflour, tapioca starch, often used in gluten-free or “health” snacks but not helpful for blood sugar.

• Industrial seed oils: sunflower, rapeseed, palm oil - pro-inflammatory and commonly used in ultra-processed foods. Read this to find out which fats are healthy for PCOS.

• Artificial sweeteners: like sucralose, aspartame or acesulfame K. These can disrupt gut health and appetite regulation in some women.

• Thickeners & gums: xanthan gum, carrageenan, guar gum. Not all are harmful, but some can cause bloating or irritation in sensitive women.

Instead, look for:

• Whole food ingredients you recognise

• Nuts, seeds, pulses, oats, buckwheat, vegetables

• Cold-pressed oils like olive or avocado

• Minimal ingredients (ideally 10 or fewer)

3. The Nutrition Panel: Key Numbers to Know

Here’s what to look for on the back of the pack:

Sugar

Ideally under 5g per 100g (especially for snacks and packaged foods).

Watch for products that list “no added sugar” but still contain concentrated fruit sugars or syrups. Read about how sugar fuels hormonal imbalances like PCOS here.

Fibre

Aim for 3g or more per serving, especially in cereals, crackers, or snack bars. Fibre helps slow down blood sugar spikes and supports oestrogen clearance. Learn why fibre is good for PCOS here.

Protein

Look for at least 10g per meal-serving (ideally 20-30g), or 5g+ in snacks. Protein helps stabilise appetite and supports lean body mass. Lots of 30g meal ideas here.

Carbohydrates

Total carbs aren’t always the enemy, but the carb-to-fibre ratio matters. A product with 20g carbs and 1g fibre is very different to one with 20g carbs and 6g fibre. Learn more in this post about why a low-carb diet might make you feel worse with PCOS.

Saturated Fats

Don’t be afraid of healthy fats. Just make sure the source is natural (e.g. from coconut, nuts or seeds) and not from hydrogenated oils.

4. Common Traps for Women with PCOS

Here are a few items that often look healthy, but can be loaded with hidden triggers:

Food	What to Check	Swap Ideas
Plant milks	Often full of added sugars, gums, and oils	Choose unsweetened, no added oils (e.g. almond, cashew, oat)
Protein bars	Can contain over 10g sugar or artificial sweeteners	Make your own, or look for options with whole food ingredients
Breakfast cereals	“High fibre” often means high sugar too	Choose oats, buckwheat flakes, or chia puddings
Vegan or gluten-free snacks	Often ultra-processed, low in protein	Opt for whole food-based snacks: boiled eggs, nuts, hummus, olives
Low-fat yoghurts	High in added sugars or artificial sweeteners	Choose full-fat natural Greek yoghurt (unsweetened)

5. Don’t Aim for Perfect, Just Better

You don’t have to read every label obsessively. But being able to quickly scan a product and make a more informed decision will help you eat in a way that supports:

• More stable energy and moods

• Fewer cravings

• Better blood sugar balance

• Reduced bloating or inflammation

• Gradual, sustainable weight loss (if that’s your goal)

Remember: It’s not about perfection. It’s about giving your body the best shot at hormone balance by choosing foods that work with your physiology. This NHS advice provides some more general advice about how to read food labels and make healthier choices when shopping.

Want My Support with Easy PCOS-Supportive Meal Ideas?

If you feel overwhelmed trying to figure it all out alone, I can help. Inside my 12-week PCOS Hormone Shift Method, I give you realistic, blood sugar–balanced meal ideas using everyday UK ingredients - with no extremes, no fads and no guesswork.

Or explore my new PCOS Capsule Kitchen for quick-start meal inspiration that works around your busy life.

Next steps

• Download my free 7-Day PCOS Cravings & Blood Sugar Reset here

• Book a 1:1 to get personalised food and symptom support

• Or read more blogs on PCOS food swaps and blood sugar balance

Disclaimer: The information provided is for educational and informational purposes only and should not be considered medical advice. While I provide guidance based on my expertise as a BANT registered nutritionist and health coach, all health-related decisions should be made in consultation with your GP, specialist, or healthcare provider.