Healthy Fats for PCOS: What to Eat for Hormone Balance, Fewer Cravings and Better Energy

Lisa Smith Nutritionist
Feb 9
4 min read

healthy fats for PCOS bottle of olive oil

If you’ve been avoiding fat to manage your weight, this could be holding you back

Many women with PCOS have been told some version of:

“Eat low fat”
“Cut calories”
“Avoid high-fat foods”

So it’s no surprise that fats are often the first thing to go.

But here’s what I see in practice, and what research supports:

When fat intake is too low (or poor quality), it can actually make symptoms like:

Cravings
Energy dips
Hormonal imbalance
Weight struggles

harder to manage.

Healthy fats don’t just provide energy, they play a key role in blood sugar balance, hormone production, and appetite regulation.

This is why removing them often backfires.

Why healthy fats matter for PCOS

PCOS is closely linked with:

Insulin resistance
Chronic low-grade inflammation (learn more here)
Hormonal imbalance

Diet plays a central role in all three.

1. Blood sugar stability and insulin response

Healthy fats slow down digestion and help regulate how quickly glucose enters the bloodstream.

This means:

Fewer spikes and crashes
More stable energy
Reduced cravings

There is also evidence that replacing refined carbohydrates with unsaturated fats can significantly lower insulin levels in women with PCOS.

2. Hormone production and regulation

Hormones like oestrogen and progesterone are built from cholesterol and fats.

Without adequate fat intake:

Hormone production may be impaired
Cycles may become more irregular
Symptoms may persist

3. Appetite control and satiety

Fat helps regulate hunger hormones and slows stomach emptying, meaning you stay fuller for longer.

This is one of the most practical benefits I see with clients:

Less snacking
Fewer cravings
More control around food

4. Nutrient absorption

Fat is essential for absorbing key nutrients including:

Vitamin A
Vitamin D
Vitamin E
Vitamin K

Without enough fat, even a “healthy diet” may not be fully supporting your body.

Why low-fat diets often don’t work for PCOS

Low-fat diets can seem logical, especially if weight loss is the goal.

But in reality, they often lead to:

Increased hunger
More reliance on carbohydrates
Blood sugar instability
Stronger cravings

This creates a cycle that makes consistency harder, not easier.

For many women, the shift isn’t about eating less, it’s about eating more strategically.

Best healthy fats to include for PCOS

Rather than focusing on cutting foods out, it’s more helpful to build these in consistently.

1. Oily fish (omega-3 fats)

Examples:

Salmon
Mackerel
Sardines

These provide EPA and DHA, which are associated with reduced inflammation and improved insulin sensitivity in PCOS.

Aim for 2-3 portions per week.

2. Extra virgin olive oil

A key part of Mediterranean-style eating, linked to improved metabolic health.

Use for:

Salad dressings
Roasting vegetables
Drizzling over meals

3. Nuts and seeds (fibre + fats)

Examples:

Almonds
Walnuts
Chia seeds
Flaxseeds

These provide:

Healthy fats
Fibre
Minerals like magnesium and zinc

This combination supports both blood sugar balance and hormone health.

4. Avocados

Rich in monounsaturated fats and fibre, making them particularly helpful for satiety and steady energy.

Easy to include in:

Salads
Eggs or toast
Smoothies

5. Eggs (including the yolk)

Often misunderstood, but highly nutritious.

The yolk contains:

Fat-soluble vitamins
Choline (important for liver and hormone function)

Fats to be more mindful of

This isn’t about complete avoidance, but awareness.

Refined vegetable oils

Often found in:

Processed foods
Ready meals
Fried foods

High intake of omega-6 fats without enough omega-3s may contribute to inflammation.

Trans fats

Found in some:

Baked goods
Margarines
Ultra-processed foods

These are linked to inflammation and poorer metabolic health.

Highly processed foods

These often combine:

Poor-quality fats
Refined carbohydrates
Additives

This combination is particularly challenging for blood sugar and cravings.

How much fat do you actually need?

There’s no one-size-fits-all approach.

But as a general guide:

Around 30-35% of daily intake can come from fat
Include a source of fat at each meal

More important than numbers is balance within each meal:

Protein
Fibre
Healthy fats

This combination supports more stable energy and appetite control.

What this looks like in real life

This doesn’t need to be complicated.

Examples of balanced meals:

Salmon, roasted vegetables, and quinoa with olive oil
Greek yoghurt with berries, flaxseed, and almond butter
Eggs with avocado and leafy greens

Simple, repeatable meals like this are what actually drive results. More PCOS-friendly meal ideas here.

Signs you may need more (or better) fats

You might notice:

Feeling hungry soon after eating
Strong sugar cravings
Dry skin or brittle nails
Low energy
Difficulty staying full

These are often overlooked, but can be useful signals.

Common myths about fats and PCOS

“Fat makes you gain weight”

Weight gain is more closely linked to overall energy balance and blood sugar regulation than fat intake alone.

“Low-fat is better for hormones”

In reality, removing fats can disrupt hormone production and increase cravings.

“All fats are the same”

The type of fat matters more than the amount.

Simple ways to start including healthy fats

You don’t need a complete overhaul.

Start with:

Adding olive oil to meals
Including seeds in breakfast
Pairing fruit with nuts or yoghurt
Cooking with whole food ingredients more often

Small, consistent changes are what create long-term results.

Final thoughts

If you’ve been trying to manage PCOS by eating less or cutting out fats, it’s worth rethinking that approach.

Healthy fats:

Support hormone function
Help regulate appetite
Improve blood sugar balance
Make meals more satisfying

And importantly, they make your nutrition more sustainable.

Start by adding one source of healthy fat to each meal.

That alone can begin to shift how your body responds.

Want help putting this into practice?

If you’re feeling stuck with cravings, weight changes, or low energy despite “eating well”, this is exactly what I support clients with.

We focus on:

Understanding your symptoms
Structuring meals properly
Creating a realistic plan that fits your lifestyle

Because when your meals are balanced, everything else becomes easier.

I'm a BANT registered nutritionist and health coach, the 12-week PCOS Hormone Shift Method, is where you’ll learn how to build meals that reduce cravings, improve ovulation for pregnancy planning and nourish your metabolism for weight loss — without fear or confusion.

Not ready for a full programme?

Try my mini programmes.

Want personalised support?

Book a discovery call or if you've just come off the pill download your free Hormone Health Snapshot to find out what could be behind your symptoms and how to start rebalancing your hormones naturally.