PCOS Meal Plan: What to Eat (and Avoid) for Hormone Balance

If you have PCOS, you’ve probably been told to “just lose weight,” go on the Pill, or cut out carbs forever.
And honestly? That advice is outdated, unhelpful, and often makes things worse.

PCOS is a hormonal condition, not a character flaw.
And food — the right food — can be one of the most powerful ways to manage it naturally.

Let’s break down exactly what to eat, what to avoid, and how to build a sustainable PCOS-friendly meal plan that actually supports your hormones, energy, fertility, skin, and sanity.

 What Is PCOS, Really?

PCOS (Polycystic Ovary Syndrome) affects 1 in 10 women — though many don’t even know they have it. It’s not just about cysts on your ovaries. It’s a full-body condition tied to:

• Insulin resistance (hello blood sugar rollercoaster)
• High androgens (like testosterone)
• Irregular ovulation or periods
• Inflammation

Symptoms include:

• Weight gain or inability to lose it
• Acne and oily skin
• Hair loss (especially at the temples)
• Hair growth in unwanted places (chin, chest)
• Irregular or missing periods
• Fertility struggles
• Fatigue and mood issues

 Why Food Matters for PCOS

The most effective way to manage PCOS naturally? Balance your blood sugar.
When blood sugar spikes and crashes all day, insulin rises — and high insulin makes PCOS worse by:

• Increasing testosterone
• Disrupting ovulation
• Driving cravings and weight gain
• Causing inflammation

The good news? With the right foods, you can lower insulin, reduce symptoms, and even restore ovulation.

✅ What to Eat with PCOS

1. Protein with Every Meal

• Helps stabilise blood sugar and curb cravings
• Try: eggs, chicken, turkey, tofu, lentils, Greek yoghurt, salmon

2. Fibre-Rich Carbs

• Slows glucose absorption and feeds gut health
• Try: oats, sweet potatoes, lentils, quinoa, berries, apples, chia seeds

3. Healthy Fats

• Support hormone production and reduce inflammation
• Try: avocado, olive oil, nuts, seeds, fatty fish, tahini

4. Anti-Inflammatory Foods

• PCOS is inflammatory by nature
• Try: leafy greens, turmeric, ginger, oily fish, berries, green tea

5. Low-Glycaemic Foods

• These help reduce insulin spikes
• Think: real, whole food — not ultra-processed carbs

❌ What to Limit (or Avoid)

You don’t have to be perfect — but reducing these can make a huge difference:

1. Refined Carbs & Sugar

• White bread, pastries, biscuits, cereals, fizzy drinks
• These spike blood sugar and worsen insulin resistance

2. Dairy (for some)

• Can worsen acne and androgens in some people
• Consider switching to dairy-free for a few weeks to test

3. Alcohol

• Disrupts blood sugar and increases inflammation

4. Processed Foods

• Full of hidden sugars, inflammatory oils, and additives that wreck hormones

💊 Helpful Supplements for PCOS

(Always check with a practitioner before starting anything new!)

• Inositol (especially Myo + D-Chiro blend) – improves insulin and ovulation
• Magnesium – helps with blood sugar, sleep, and PMS
• Zinc – reduces acne and supports ovulation
• Omega-3 – anti-inflammatory and great for skin + hormones
• Chromium or Berberine – for insulin sensitivity

 You Don’t Need to Cut Out Entire Food Groups

Forget the keto-carnivore-gluten-free madness unless you’ve got a medical reason.
Sustainability > extremes.
The goal isn’t to deprive yourself — it’s to nourish your body so it works with you, not against you.

🧪 Don’t Guess — Test

PCOS isn’t one-size-fits-all. Some women have more adrenal issues, others struggle with insulin, some have high androgens, and others just can’t seem to ovulate.

Functional testing can help you understand:

• How your blood sugar and insulin behave
• If you’re ovulating (and when)
• What your testosterone and DHEA levels look like
• How your gut and inflammation are affecting your hormones

You Are Not Broken

PCOS can feel like a full-time job — but with the right tools, it becomes something you manage, not something that manages you.

You don’t need fad diets.
You need real food, real strategy, and real support.

💬 Book a free discovery call and let’s figure out what your body needs to start healing from the inside out.

Paula x
Nutritional Therapist for Women with PCOS, Period Problems + Hormonal Havoc