A beginner guide to nutrition for PCOS
Photo by Brooke Lark
PCOS? What is it, what does it stand for, and what can you do about it? Around 6-10% of women between the ages of 15-45 live with this hormonal disorder known as polycystic ovarian syndrome (PCOS). Typically, making small lifestyle changes including nutrition and exercise is a large part of the care plan that can help improve the symptoms of PCOS. Today, we will start by explaining what PCOS symptoms are and how nutrition can make a large impact.
PCOS explained
PCOS is a syndrome, meaning that it is a collection of symptoms and markers, but everyone experiences PCOS differently. PCOS diagnosis occurs when you meet two of the three following criteria:
Hyperandrogenism – high levels of androgens or male hormones (testosterone or DHEA) as seen on a blood test OR symptoms of high androgens (like acne, hair loss, or hirsutism)
Polycystic ovaries – multiple small immature egg follicles in each ovary (not true “cysts”)
Irregular or no ovulation or periods – menstrual cycles longer than 35 days or cycles where ovulation doesn’t occur.
Symptoms of PCOS include:
Irregular periods
Weight gain
Excessive body hair (also known as hirsutism)
Acne
Thinning hair
Elevated blood sugars
Dark velvety skin in skin folds and creases (called acanthosis nigricans) (Rotterdam 2003).
The exact cause of PCOS is unknown, but it is often linked with blood sugar dysregulation and insulin resistance, and an imbalance of the androgen sex hormones including testosterone. PCOS is also often linked with consistent low levels of inflammation throughout the body. There may also be a genetic component that is still being explored by researchers.
So what can be done? Lifestyle changes are often the first line of treatment for PCOS and nutrition is a big piece of this! So let’s dive into PCOS nutrition for beginners.
Anti-inflammatory / Mediterranean nutritional habits
PCOS can be described as low-level chronic inflammation, which is why an anti-inflammatory or Mediterranean dietary influence is a great eating pattern for those with PCOS. This diet has a low glycemic load, which means it helps with blood sugar regulation. It is also rich in omega-3 fatty acids, great for improving blood lipids, and insulin resistance, and may even improve androgens in those with PCOS (Melvo et al 2022). The Mediterranean diet has been shown to improve hormones, menstrual cycles, blood glucose, and blood fatty acid levels, and blood pressure (Salama et al 2015). Check out the table below to discover what foods are included within the anti-inflammatory diet and check out our past blog series on anti-inflammatory nutrition for more insight here or check out recipes here.
Anti-inflammatory/ Mediterranean diet
Protein
Oily fish including salmon, marckel, tuna, sardines
Skinless chicken, turkey, eggs, low-fat dairy products
Carbohydrates
Whole grains, legumes, quinoa, couscous, oats, wild rice
Fats
Nuts and seeds, avocados, avocado oil, olive oil, coconut oil
Fruits
Blueberries, strawberries, raspberries, apples, cherries, grapefruit, oranges, pineapples, plums, tomatoes
Vegetables
Dark leafy greens, cruciferous vegetables, peppers, onions, squash, carrots, celery, cucumbers, sprouts
Avoid or limit
Fried foods, sodas, refined carbohydrates, processed meats, added sugar, excess alcohol
Foods sometimes avoided
Gluten-containing foods, lactose-containing foods, nightshades
Blood sugar balance
PCOS symptoms are often linked to poor blood sugar balance and insulin resistance. Insulin is the hormone that allows glucose to enter the cells when you eat carbohydrates. With insulin resistance, the cells ignore the signal from the insulin and don’t take in glucose as they should, leading to high blood sugar. Insulin resistance can lead to weight gain, irregular periods, and increased diabetes risk (Golabek et al 2019).
Tips to improve blood sugars and PCOS symptoms
Increase protein and fiber intake
Think lean proteins paired with whole grains, beans, and veggies.. See the chart above!
Reduce intake of simple carbs and processed foods
Replace with whole grains in the right portion sizes for you.. Not sure what portion sizes you need? Reach out to us and we will help you map this out better
Don’t skip meals to avoid drops and spikes in blood sugar
Think about nutrition and fueling your body every 3-4 hours
Improving your nutrition is the first piece of the puzzle to managing PCOS. Check out our next blogs in upcoming weeks to explore lifestyle for PCOS followed by supplementation support for PCOS. And lastly, reach out if you have questions or are interested in getting some additional support for managing your PCOS!
Interested in learning more how to manage your PCOS with nutrition?
We’d love to work with you! Schedule a complimentary Meet + Greet session. We look forward to finding individualized solutions to fit your needs.
Published: March 11th, 2024.
This blog post was written by Amanda Sikkema MS, RD, LD, CSCS, a dietitian at Katie Chapmon Nutrition. She works with clients virtually and is accepting new clients.
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Rotterdam EA-SPcwg. Revised 2003 consensus on diagnostic criteria and long-term health risks related to polycystic ovary syndrome (PCOS). Hum Reprod 2004;19:41–7.
Melo V, Silva T, Silva T, Freitas J, Sacramento J, Vazquez M, Araujo E. Omega-3 supplementation in the treatment of polycystic ovary syndrome (PCOS) - a review of clinical trials and cohort. Endocr Regul. 2022 Feb 18;56(1):66-79. doi: 10.2478/enr-2022-0008. PMID: 35180821.
Salama AA, Amine EK, Salem HA, Abd El Fattah NK. Anti-Inflammatory Dietary Combo in Overweight and Obese Women with Polycystic Ovary Syndrome. N Am J Med Sci. 2015 Jul;7(7):310-6. doi: 10.4103/1947-2714.161246. PMID: 26258078; PMCID: PMC4525389.
Gołąbek KD, Regulska-Ilow B. Dietary support in insulin resistance: An overview of current scientific reports. Adv Clin Exp Med. 2019 Nov;28(11):1577-1585. doi: 10.17219/acem/109976. PMID: 31756065.
