Can diet help manage the symptoms of PCOS?
Polycystic ovary syndrome is a common condition that affects the ovaries. It can cause irregular periods, increased body hair, and affect fertility. Although medication can help to manage symptoms, a healthy lifestyle and diet can help too. Here, I look at how the foods we eat can affect the symptoms of PCOS.
What is polycystic ovary syndrome?
Polycystic ovary syndrome is a common condition caused by a hormonal imbalance. It causes cysts on the ovaries and symptoms such as:
- acne
- excess hair on your face and body (known as hirsutism)
- difficulty getting pregnant
- irregular periods or no periods at all
- hair loss on your head
If you have PCOS, you may also be more likely to experience low mood or depression. You’re also more likely to develop:
- overweight or obesity
- insulin resistance (when your body doesn’t respond to insulin well causing high blood sugar)
- type 2 diabetes
- cardiovascular disease
Because of this, making healthy food choices is particularly important if you have PCOS.
Can my diet make PCOS worse?
If you have PCOS, you have high levels of androgen hormones. It’s these levels that cause many of the common symptoms of PCOS, such as acne and excess body hair.
Eating certain foods can contribute to inflammation and insulin resistance, which can increase the levels of androgen hormones in your body. This can make the symptoms of polycystic ovary syndrome worse.
These foods include:
- refined carbohydrates (such as cakes, pastries, and white bread)
- sugary drinks
- trans fats (found in things like vegetable oils and margarine)
- alcohol
What foods should I eat with PCOS?
Everyone should try to eat a healthy and balanced diet, but if you have PCOS this is particularly important.
Eating well can help to:
- manage your symptoms
- reduce your risk of other health conditions linked with PCOS, like type 2 diabetes
- reduce insulin resistance, which in turn can improve your symptoms
Below are my top tips for managing PCOS with diet.
- Make sure you eat regularly. This can help to keep your blood sugar levels stable over the day.
- Choose foods with a lower glycaemic index (GI). Low-GI foods are digested more slowly and steadily increase your blood sugar levels, rather than making it rise quickly after eating. Our infographic on healthier food swaps (JPEG, 0.1 MB), can help you to choose lower glycaemic index options.
- Opt for wholegrain carbohydrates like brown bread, brown rice, and wholegrain cereals. Wholegrain foods don’t increase blood sugar levels as quickly as refined carbohydrates, like white bread. They’re also higher in fibre, which keeps you feeling fuller longer. This can make it easier to maintain a healthy weight. Wholegrain foods can also help to keep our hearts healthy.
- Balance your plate. Make sure your meals are made up of a source of protein, healthy fat, fibre, and a low glycaemic index carbohydrate. This can help to keep your hormone levels and blood sugar more stable throughout the day.
- Foods rich in omega-3, such as oily fish and walnuts, can help to reduce inflammation, which may help to improve PCOS symptoms.
As well as making healthy food choices, maintaining a healthy weight and getting enough exercise can also help to improve your symptoms. It can also help to reduce your risk of PCOS complications.
Can PCOS cause food cravings?
Some studies suggest that there may be a link between food cravings and polycystic ovary syndrome, but more research is needed. If you’re struggling with food cravings, it can help to choose foods that are high in protein and fibre, as this can help you feel fuller for longer.
If you’re concerned about food cravings, or feel you often lose control when eating, speak to your GP.
What is the best diet for PCOS?
Maintaining a healthy weight can improve your symptoms if you have PCOS. It’s best to focus on movement and eating healthily rather than a particular ‘diet’. If you’re finding it difficult to lose excess weight, the following tips can help.
- Eat regularly and avoid skipping meals. Missing meals can make you feel very hungry and can lead to you choosing unhealthy foods later in the day.
- Focus on your 5 a day. Fruit and vegetables are a good source of fibre and can help you to feel fuller for longer.
- Move more. The government recommends that adults get 150 minutes of moderate exercise (such as walking and cycling). Or, 75 minutes of vigorous activity (running or sport) each week. If you’re new to exercise or need some inspiration, read our article on how to start exercising.
- Don’t follow fad diets or very restrictive eating plans that promise ‘fast’ weight loss. They’re unlikely to work in the long term and can be dangerous. Sustainable weight loss is key.
If you’re struggling with the symptoms of polycystic ovary syndrome, speak to your GP.
If you're struggling with PCOS symptoms, or know about someone who is, they don't have to face them alone. Our Period Plan offers fast access to women's health experts to support conditions like PCOS.
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