Polycystic Ovarian Syndrome (PCOS) Nutrition: What You Need to Know

Polycystic Ovarian Syndrome, often shortened to PCOS, is one of the most common conditions affecting women of reproductive age. It’s estimated that around 1 in 10 women are affected, yet many go years without a diagnosis.

Because PCOS comes with a broad range of symptoms, it’s tricky for GPs to diagnose and often leads to misdiagnosis or frustration for those living with it.

Common Symptoms of PCOS

• Irregular or absent periods

• Difficulty conceiving

• Cysts on the ovaries (sometimes present, sometimes not)

• Acne or oily skin

• Weight gain and difficulty losing weight

• Hair loss or excess hair growth (face, chest, back)

• Mood swings, fatigue, or low energy

If you’re nodding along to more than one of these, it may be worth speaking to your GP for further tests.

The Standard GP Approach

Typically, your GP may run blood tests to look at sex hormones (LH, FSH, progesterone, oestrogen, testosterone), thyroid hormones and blood sugar markers. They may also suggest an ultrasound to check the ovaries. Standard treatment usually involves tackling each symptom individually with:

• Contraceptive pills or hormone patches

• Metformin or other diabetic medication to regulate blood sugar

• Fertility drugs

• Medications to reduce acne or excess hair growth

  
  

These can help with symptom management, but they don’t get to the root cause. This is where a functional approach, with a focus on PCOS nutrition, can be life-changing.

Possible Root Causes of PCOS and How Nutrition Helps

Every woman’s story is different, but common root drivers I see in clinic include:

• Chronic stress – When stress hormones dominate, your body down-regulates sex hormones, disrupting ovulation and cycles.

• Thyroid issues – Poor thyroid function can block the production and signalling of the hormones needed for ovulation.

• Insulin resistance – A huge factor in PCOS. Diets high in processed carbs and sugar can cause chronically high insulin, which in turn disrupts hormones.

• Inflammation (especially in the gut) – If you also experience bloating, irregular bowel movements, or IBS-type symptoms, gut inflammation may be making PCOS symptoms worse.

  
  

This is where personalised PCOS nutrition is essential. By balancing blood sugar, reducing inflammation and supporting hormone metabolism, you can make a real difference to symptoms and long-term health.

How Nutritional Therapy Can Support PCOS

When I work with clients, my focus is always on finding the root cause rather than chasing symptoms. Together we look at:

• Balancing blood sugar with protein, fibre and healthy fats

• Supporting liver detox pathways to clear excess hormones

• Reducing inflammatory foods (sugar, processed foods, alcohol)

• Including hormone-supportive foods like flax, chickpeas, and cruciferous vegetables

• Building stress resilience through sleep, movement and daily nervous system resets

We may also use functional testing to take out the guesswork. Stool testing, advanced blood panels or hormone mapping can reveal what’s really going on and speed up results.

Foods That Support PCOS Nutrition

• Low-GI carbs – sweet potatoes, quinoa, brown rice, buckwheat

• Healthy fats – avocado, olive oil, oily fish, nuts and seeds

• Organic protein – poultry, fish, lentils, chickpeas, full-fat dairy (if tolerated)

• Vegetables – aim for a rainbow each day, especially cruciferous veg like broccoli and cauliflower

• Cinnamon – can support blood sugar balance, sprinkle into porridge, smoothies, or curries

  
  

Recipe to Try: Cinnamon Spiced Quinoa Porridge

Cinnamon Spiced Quinoa Porridge

Serves 2

Ingredients:

• 80g quinoa, rinsed

• 300ml almond milk (or milk of choice)

• 1 tsp cinnamon

• 1 tbsp ground flaxseeds

• 1 small apple, chopped

• 1 tsp maple syrup (optional)

  
  

Method:

1. Simmer quinoa in almond milk with cinnamon until soft.

2. Stir in flaxseeds and chopped apple.

3. Sweeten with a little maple syrup if desired.

A warming, hormone-friendly breakfast that balances blood sugar and keeps energy steady.

Final Thoughts

PCOS doesn’t have a quick-fix solution, but that doesn’t mean you’re stuck with the symptoms. With the right combination of PCOS nutrition, lifestyle changes and functional testing where needed, it is possible to balance hormones, improve energy, and feel like yourself again.

If you’ve been struggling with bloating, irregular cycles, acne, or stubborn weight that just won’t shift, support is available. You don’t have to figure it out alone.

Book a free 20-minute chat with me today here and let’s explore what’s driving your symptoms and how we can create a personalised plan to transform your health.

Lisa Claire - Nutritional Therapist

I’m Lisa Claire, a qualified, registered Nutritional Therapist with a special interest in gut health, hormonal imbalances, energy, skin issues and sustainable weight loss. I work one-to-one with individuals to uncover the root causes of their symptoms and create personalised nutrition, lifestyle and wellness plans that fit seamlessly into their lifestyles. Whether you’re struggling with digestive issues, fatigue or hormonal imbalances, I’m here to guide you toward lasting health transformations. Let’s work together to help you feel your best.