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PCOS Diet | Nutritional Advice as Backed by Research

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Nutritionist Emma details her advice around diet and lifestyle tips for helping to manage the symptoms of PCOS.

@emmatalksnutrition

Nutritional advice backed by research: The PCOS diet ? With PCOS there is lots of emphasis on the hormonal imbalances associated with this condition. But what about some of the underlying processes closely linked with this, such as blood sugar balance and insulin resistance? These processes can be directly influenced and reversed by diet, which can therefore be linked to successful management of the overall condition. Some ways to do this, as backed by the research, are as follows: * Prioritise and unprocessed, and wholefood diet. * Move more – little and often is great, by higher intensity burst show to be useful too. This is helpful for inflammation management, and has positive effects on body composition. * Avoid smoking. * Consider the quality and quantity of cards and use healthy fats and sources of protein to lessen the impact of carbs. * Liver health is also important as this is a crucial metabolic organ. * The fibre in complex carbs can also influence gut bacteria which can bring their own set of benefits * Better sleep habits can prove helpful * Supplements of nutrients including magnesium, B vitamins, vitamin C, zinc omega-3 and vitamin D are shown to be useful in the research, as are herbs including green tea, cinnamon, and Agnus castus. If you’re struggling with the conventional management of PCOS, working with a nutritionist can be a great way to achieve better results ✨

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Qualified Nutritionist (BSc, MSc, RNutr)
@emmatalkshealth
@EmmaThornton
Ask Emma

11 March 2025

PCOS, where's the focus?

PCOS is characterised by an imbalance in sex hormones and an increase in androgens, which can give rise to symptoms including including irregular periods, weight gain, and acne.

However, PCOS is thought to be more complicated, and other lifestyle factors such as being overweight, or having insulin resistance can play a huge part in the overall outcome. The research therefore shows that many diet and lifestyle factors may be helpful in the management of this condititon.

Diet and lifestyle factors - what can help?

The research shows the following approaches may be helpful in the overall management of PCOS:

  • Adopting an unprocessed diet rich in fresh, wholefoods, and limiting packaged foods which are higher in refined carbs, unhelpful fats such as those high in omega-6 and additives1
  • Avoiding smoking1
  • Moving little and often, as movement and exercise is protective. Some higher intensity exercise, even for shorts bursts, may also be helpful for insulin sensitivity and overall body composition. A high proportion of lean tissue (muscle) is protective of our resting metabolic rate and energy expenditure.1
  • Consider carbohydrate quality, quantity and the glycemic index of foods. The positive effects of complex carbs and fibre on gut bacteria has been documented, which can then have positive effects on lots of other, whole body, metabolic variables such as insulin sensitivity. An emphasis on healthy fats and protein, with every meal and snack, is key to help balance the impact of carbs on the body.1
  • Sleep deprivation - this should be avoided as it can negatively affect blood sugar sensitivity1
  • Nutrient deficiencies are common in those with PCOS, including, fiber, omega 3, calcium, magnesium, zinc, and vitamins (folic acid, vitamin C, vitamin B12, and vitamin D). Obtaining these essential nutrients through diet, and with the help of supplements is a useful strategy.1
  • Too much salt (mostly found in processed foods), and cholesterol should also be considered. The health of the liver is a major consideration when it comes to cholesterol management.

 

References

1. https://pmc.ncbi.nlm.nih.gov/articles/PMC8308732/


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