What Triggers Inflammation in PCOS? Root Causes and How to Reduce it Naturally

Why Inflammation Matters in PCOS

If you’re living with PCOS, chances are inflammation is playing a bigger role in your symptoms than you realise.

Many of the women I work with feel frustrated by weight gain that doesn’t budge, fatigue that lingers no matter what they eat, or skin breakouts that won’t clear up, even after coming off the pill. Often, inflammation is the missing link.

You don’t need to have visible signs like swelling or pain to be inflamed. This kind of low-grade, chronic inflammation is happening quietly behind the scenes, and it can drive hormone imbalances, insulin resistance, and even fertility issues.

What Is Inflammation and Why Is It Linked to PCOS?

Inflammation is your body’s natural defence mechanism. It’s how your immune system responds to injury, infection or stress. In the short term, inflammation helps you heal. But when it becomes chronic, due to stress, poor diet, environmental triggers or gut health issues, it can cause more harm than good.

Women with PCOS are more likely to have chronic low-grade inflammation, even if they don’t feel “ill” in the traditional sense. This has been shown in research through elevated inflammatory markers like CRP (C-reactive protein) and interleukin-6.

Why does this matter? Because inflammation worsens insulin resistance, increases androgen levels (which can lead to acne and hair growth), disrupts ovulation, and makes it harder to manage weight.

Common Drivers of Inflammation in PCOS

Here are the most common root causes of inflammation I see in my PCOS clients:

1. 

Insulin resistance

High insulin levels are not just a blood sugar issue, they’re pro-inflammatory. When insulin levels stay elevated, they can trigger a cascade of inflammatory responses in the body. This is a major reason why blood sugar balance is such a key part of PCOS nutrition.

2. 

Ultra-processed foods

Foods high in refined sugars, seed oils, artificial additives and preservatives can disrupt gut bacteria, spike blood sugar, and feed inflammation. You don’t need to eat perfectly, but a diet heavy in ultra-processed convenience foods can make symptoms harder to manage.

3. 

Gut imbalances

Poor gut health, including dysbiosis, SIBO, leaky gut or low microbial diversity, can contribute to inflammation. I often see this in women who’ve been on repeated antibiotics, the pill, or have digestive symptoms like bloating, irregular bowel movements or food sensitivities.

4. 

Chronic stress and poor sleep

Stress triggers cortisol, which in turn fuels inflammation. Lack of sleep, irregular sleep patterns or being “wired but tired” can all disrupt the body’s ability to regulate inflammation and hormones effectively.

5. 

Environmental toxins

Endocrine-disrupting chemicals (EDCs) found in plastics, cosmetics, cleaning products and even receipts can impact hormone receptors and immune function. While you can’t eliminate exposure entirely, reducing your toxic load where possible can support hormone balance and inflammation regulation.

6. 

Weight gain or fat distribution

Inflammation can drive weight gain, but weight gain, especially visceral fat around the abdomen, can also increase inflammatory cytokines. It’s not about weight being the cause of PCOS, but about how metabolic changes and inflammation reinforce each other.

How Do You Know if Inflammation is a Problem for You?

Here are some of the common signs of inflammation I see in my PCOS clients:

• Fatigue or energy crashes

• Cravings and blood sugar dips

• Acne or skin breakouts

• Irregular or missing cycles

• Weight gain (especially around the middle)

• Bloating or digestive discomfort

• Brain fog or low mood

You don’t need to have all of these to benefit from an anti-inflammatory approach. In fact, calming inflammation is one of the first steps I take in my PCOS Hormone Shift Method, because it creates the foundation for better energy, weight regulation, and more regular ovulation.

What You Can Do to Calm Inflammation with PCOS

The good news is, you don’t need an extreme cleanse or supplement regime to calm inflammation.

A few targeted changes can go a long way:

• Prioritise blood sugar balance

Eat protein at every meal, build a balanced plate, and reduce high-glycaemic snacks. This helps reduce insulin spikes and inflammation.

• Eat more anti-inflammatory foods

Focus on colourful vegetables, oily fish, olive oil, nuts, seeds, berries and herbs. (You can read my full post on anti-inflammatory foods for PCOS here.)

• Support gut health

Add fermented foods, fibre-rich plants, and consider testing if symptoms persist. I offer optional gut microbiome tests if you want to dig deeper.

• Reduce exposure to inflammatory triggers

Minimise ultra-processed foods, manage stress where possible, and choose natural or fragrance-free products when you can.

• Focus on real-life, not perfection

Progress over perfection is what creates long-term results. The aim isn’t to eliminate all inflammation, it’s to reduce the chronic triggers that are driving your symptoms behind the scenes.

Next Steps: Want to Calm Inflammation from the Root?

If you’ve come off the pill, feel stuck with symptoms like fatigue, bloating or weight gain, and suspect inflammation could be behind it, my PCOS Hormone Shift Method is designed to support you.

We’ll work together to reduce inflammation, rebalance hormones, and get your cycle and energy back on track using practical, evidence-based steps that fit into real life.

Book a free PCOS Strategy Call to find out how we can get started.

I am a BANT registered weight loss and hormone nutritionist, specialising in helping women struggling with hormonal imbalances like PCOS.

Online nutrition consultations are available for clients locally in Manchester, and across the UK.

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

Please note: This blog post is meant for informational purposes only and should not replace personalised or medical advice.