How Nutrition Supports Hormone Balance in PCOS

If you’ve been told to “just lose weight” or “go on the pill” for PCOS, it’s common, but this narrow approach often misses the bigger picture. Polycystic ovary syndrome is a complex condition that affects everything from your cycles and skin to your cravings, mood and metabolism.

While there’s no single “PCOS diet,” the right nutrition can make a significant difference, not by trying to control symptoms through restriction, but by helping your body function better from the inside out.

In this blog, I’ll share how a food-first approach can support the most common PCOS drivers and why it’s about so much more than cutting carbs or calories.

Why Nutrition Matters in PCOS

PCOS isn’t just a reproductive hormone issue. It often involves insulin resistance, chronic inflammation, gut imbalances, and nutrient deficiencies, all of which can be influenced by the way you eat.

Nutrition plays a powerful role in helping to:

• Support stable blood sugar and reduce cravings

• Lower androgen levels that drive acne or hair loss

• Improve menstrual regularity and ovulation

• Reduce inflammation and support gut health

• Rebalance energy, mood and metabolism

It’s not about perfection, it’s about building consistent habits that support your hormones long-term.

5 Ways Nutrition Can Support PCOS (Beyond Weight Loss)

1.

Stabilising Blood Sugar and Reducing Cravings

Insulin resistance is one of the root drivers of PCOS. When insulin levels stay high, it can trigger more testosterone production, leading to missed periods, acne, and weight gain.

Balancing your meals with protein, fibre and healthy fats helps slow down blood sugar spikes and keeps cravings more manageable. It also supports sustained energy and focus, something many women with PCOS struggle with day to day.

Try this:

• Add a source of protein to every meal (e.g. eggs, tofu, Greek yoghurt, pulses)

• Choose wholegrains over refined carbs

• Add ground flaxseed or chia to oats or smoothies

2.

Supporting Ovulation and Regular Cycles

Missing or irregular periods are one of the most common PCOS symptoms, and often the most frustrating, especially if you’re trying to conceive.

Nutrient-dense meals, steady blood sugar, and anti-inflammatory foods can all support the hormone signals that regulate ovulation. Even if your cycle isn’t regular yet, nutrition can help lay the foundation for hormone communication to improve.

Key nutrients: zinc, B vitamins, magnesium, omega-3s

Food sources: oily fish, leafy greens, pumpkin seeds, avocados, eggs

3.

Improving Gut and Liver Function

Your gut and liver help process and clear excess hormones. If either system is sluggish or undernourished, it can affect everything from oestrogen balance to skin breakouts and bloating.

Many women with PCOS also have signs of gut dysbiosis, which may worsen inflammation, mood swings, and nutrient absorption.

Support your gut by:

• Eating a wide variety of plant foods (aim for 20–30 per week)

• Including fermented foods like kefir, sauerkraut or plain yoghurt

• Drinking plenty of water to support liver and digestive function

  
  

4.

Reducing Inflammation

Low-grade inflammation is common in PCOS and can interfere with ovulation, insulin sensitivity, and even mental wellbeing.

An anti-inflammatory, whole-foods approach doesn’t mean cutting out entire food groups, but it does mean focusing more on quality.

Anti-inflammatory PCOS-friendly foods include:

• Berries, olive oil, oily fish, nuts and seeds

• Herbs and spices like turmeric, cinnamon and ginger

• Colourful vegetables with every meal

5.

Supporting Mood, Energy and Mental Health

There’s growing evidence that women with PCOS are more likely to experience mood swings, low motivation, and anxiety, not just due to hormones, but also from blood sugar crashes, inflammation, poor sleep and nutrient imbalances.

While nutrition isn’t a replacement for psychological support, stabilising blood sugar, improving sleep, and replenishing nutrients like B6, magnesium and omega-3s can support a more stable mood.

What About Supplements?

While food should always come first, certain supplements may be helpful, particularly if you’ve had functional testing done or are showing signs of deficiency.

In my practice, I often use targeted supplements to support:

• Blood sugar balance (e.g. myo-inositol, magnesium)

• Nutrient repletion (e.g. vitamin D, omega-3s, zinc)

• Cycle support (e.g. B-complex, magnesium glycinate)

That said, supplements should be individualised, not just added on top of a poor diet.

Final Thoughts: Nutrition Isn’t Just About “Fixing” PCOS

You don’t need to be perfect. You don’t need to cut out everything you enjoy. And you don’t need to follow extreme diets to support your hormones.

In fact, the most sustainable improvements often come from realistic, consistent changes, like building meals that keep you full and energised, understanding your body’s signals, and supporting the systems that affect hormones: gut, liver, blood sugar and stress response.

In my 12-week PCOS programme, we focus on practical, weekly steps to help you eat in a way that supports your hormones, without guesswork or overwhelm.

Looking for personalised support with PCOS?

Book a free 30-minute discovery call to learn how nutrition and functional testing can support your hormone balance, fertility, energy and symptoms, without extreme restriction or one-size-fits-all advice.

I am a BANT registered Nutritional Therapist and health coach offering online nutrition advice for women with PCOS locally in Manchester, across the UK and Europe.

Book your FREE 30-minute discovery call today.

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

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.