The Ultimate PCOS Diet Guide: Optimize Your Health and Hormones
Discover The Optimal PCOS Diet
If you are one of the millions of women struggling with Polycystic Ovary Syndrome (PCOS), this guide is here to empower you on your journey to health and hormonal balance.
The right PCOS diet is the foundation to overcoming PCOS alongside powerful lifestyle changes that can be implemented immediately.
I know that living with PCOS is very challenging. I have worked with many women with PCOS and I have received the diagnosis of endometriosis myself, a similarly debilitating and frustrating issue.
What I have learned and experienced is that the right diet can make a remarkable difference in not only managing symptoms of PCOS but improving and reversing them.
In this article, I’ll delve into the science behind PCOS, exploring how the condition affects the body and hormone levels. I will also provide you with practical, evidence-based strategies to help you optimize your nutrition and support your hormonal health. From understanding the role of insulin resistance to discovering which foods can help stabilise blood sugar levels and balance hormones.
The right PCOS diet can help balance hormones, regulate menstrual cycles, and improve symptoms such as weight gain, acne, and excessive hair growth. Let’s take back control over your health and dive in and discover the ultimate PCOS diet together.
What is PCOS?
Polycystic Ovary Syndrome (PCOS) is a hormonal disorder common among women of reproductive age. It is characterized by a range of symptoms and underlying conditions that can affect a woman's overall health, fertility, and quality of life. The cause of PCOS is found in hormonal and environmental factors.
Key Features of PCOS
Hormonal Imbalances
Elevated levels of androgens (male hormones) triggered by elevated insulin, which can cause symptoms like:
Irregular periods or no periods at all due to disrupted ovulation
Difficulty conceiving (infertility)
Weight gain, especially around the abdomen
Oily skin or severe acne
Excessive hair growth on the face, chest, or back
Hair thinning or male-pattern baldness
Darkened patches of skin, often around the neck or armpits (acanthosis nigricans)
Polycystic Ovaries
Many women with PCOS have enlarged ovaries containing small cyst-like follicles, visible on ultrasound. However, not all women with PCOS have cysts, and not all women with ovarian cysts have PCOS.
Insulin Resistance:
Women with PCOS present with hyperinsulinemia which is chronically elevated insulin levels in the blood as well as a decrease insulin sensitivity, meaning the the body's cells become less responsive to insulin. This is caused by chronically elevated glucose in the blood.
Potential Complications of PCOS
If left unmanaged, PCOS can increase the risk of:
Type 2 diabetes
High blood pressure
Heart disease
Endometrial cancer (due to prolonged absence of ovulation and irregular periods)
Anxiety and depression
Infertility
Diagnosis of PCOS
To diagnose PCOS, doctors typically use the Rotterdam Criteria, requiring at least two of the following:
Irregular or absent ovulation (anovulation)
Elevated androgen levels (clinical or lab evidence)
Polycystic ovaries visible on an ultrasound
Treatment and Management of PCOS
While doctors will tell you that there is no cure for PCOS, I have seen many women reverse all their PCOS symptoms. Medical practitioners will prescribe medications like hormonal birth control to regulate periods, anti-androgens to reduce hair growth, and insulin-sensitizing drugs like metformin.
For women trying to conceive, ovulation-inducing medications may be prescribed and IVF treatment is recommended.
I strongly believe that adopting a healthy diet, appropriate exercise, and certain lifestyle changes to improve symptoms and insulin sensitivity is the way forward to resolve PCOS.
The Role of Insulin in PCOS
PCOS is caused by an overproduction of insulin. There is too much insulin in the body because of too high glucose levels. And too high glucose levels are caused by a diet high in sugar and carbohydrates.
Also, cortisol will produce insulin. If you are stuggling with PCOS, your primary focus needs to be on regulating insulin in your body. Insulin is secreted from the pancreas every time we eat. The amount of insulin that is secreted is dependent on the food we ingest. The more carbohydrates and sugars we eat, the more insulin we will produce.
It is important to note that, for example, even a small portion of rice will raise your blood sugar levels quickly and your body will need to produce high amounts of insulin. Therefore, the best choice for women with PCOS is a keto or carnivore diet which is low in carbohydrates.
(This is a screenshot from the Primal Bod curriculum where you learn about how certain foods affect your body. Foods we thought to be healthy may well be causing our bodies to struggle. To have balanced blood sugar, you only need to have 1 teaspoon of sugar in your blood!)
I have found that the optimal diet to overcome PCOS is the Primal Bod diet. It is a mixture of keto and carnivore embedded in a lifestyle that caters to the DNA of our bodies. I have witnessed women reverse their PCOS symptoms within 3 months if not faster.
At the core of the Primal Bod Program lies the understanding and the management of insulin. If you want to heal from PCOS, you need to master the hormones insulin and cortisol.
Surprising fact: Blue light also raises insulin levels. Therefore, it is very important to align your life to the natural circadian rhythm of your body. This is also a big focus of the Primal Bod program. You can wear blue light glasses at night and when working on a screen. You can read more on this topic in my blog post about blue light blocking glasses.
Key Principles of a PCOS-Friendly Diet: Why Diet Matters for PCOS
PCOS is a hormonal disorder and it's characterized by insulin resistance, hormonal imbalances, and metabolism issues. The food we eat plays a crucial role in managing these symptoms, particularly in regulating insulin levels and reducing inflammation.
Foods that cause insulin resistance and inflammation are mainly sugar, carbohydrates and seed oils. Constant eating and snacking is also known to keep blood sugar levels high and drive the pancreas into the overproduction of insulin.
Choosing foods that keep blood sugar levels stabilized and reduce inflammation is key to managing PCOS.
The PCOS Diet: Foods to Include
Since high blood sugar lies at the root of PCOS, the food you eat needs to be your major focus. Choosing foods with a low glycemic index, animal protein and anti-inflammatory foods help maintain stable blood sugar levels throughout the day. The following foods eaten in adequate amounts will also help with feeling satiated and you won’t feel the need to snack in between meals.
Best foods to include on a PCOS diet are:
Beef, Bison, Buffalo, Venison, chicken, turkey
Fatty fish rich in omega-3s (salmon, mackerel, sardines)
Olive oil and avocados
Eggs
Fermented foods like sauerkraut, kimchi, kefir, yoghurt and hard cheeses
Foods to Avoid with PCOS
The foods below will trigger high blood glucose levels which will cause the pancreas to overproduce insulin. On top of that, these food also create inflammation in the body.
Refined Carbohydrates: Bread, pastries, sugary cereals, starchy foods like potatoes, rice, pasta
Sugary Foods and Beverages: Soda, candies, desserts
Processed Foods: Chips, fast food, frozen meals
Trans Fats: Margarine, fried foods, baked goods
Fruits: Bananas, apples, dates, oranges etc.
Meal Planning Tips for Success
Creating a sustainable PCOS diet plan involves:
Eating your largest meal at breakfast as the body is most insulin sensitive in the morning
Eating adequate animal protein at each meal (40-60g)
Avoiding snacking to not trigger insulin production throughout the day
Staying hydrated with enough water throughout the day
Incorporating intermittent fasting daily with longer fasting periodically
Supplements for PCOS
While diet should be your primary focus, certain supplements may support PCOS management. These supplements are essential for hormone balance:
Iodine
Vitamin D
Omega-3 fatty acids (if you don’t get adequate amounts from fish)
Always consult with your healthcare provider before starting any supplement regimen. Your situation may be unique and you may need specific supplements to support you through PCOS.
The Importance of the Right Exercise in Managing PCOS
The right amount and intensity of exercise is crucial for women wanting to heal from PCOS. More isn’t always better. The best exercise for stabilizing blood sugar levels is walking. Especially after meals.
Optimal Exercise Regime for PCOS:
Walking for 30 minutes twice a day
Going on a morning walk right after waking up. This will make you more insulin sensitive throughout the day.
Sprinting for 100 meters a couple times every other day
Exercise to avoid with PCOS:
HIIT Training
CrossFit
Long-distance running
All these forms of exercise are putting the body under a lot of stress and will make you produce a lot of unnecessary cortisol which will trigger an insulin response. Putting your body under stress is the last thing you want to do.
On that note, please also look at your life and see which other areas may cause you to be stressed, whether that is physical, mental or emotional stress.
Daily Routines When Reversing PCOS
Eating Times
Have your largest meal at breakfast
No large meals after 4 pm
Preferably no snacking. A few eggs or a can of sardines are preferred snacks if necessary
Move After Eating
In order to improve insulin sensitivity and promote weight loss, it is essential that you incorporate movement after meals. At least a 10-minute walk is recommended or you can do 40 squats 15 minutes after eating.
Stay Hydrated
Drink plenty of water throughout the day to support metabolism and hydration.
Manage Stress
Physical stress as well as mental and emotional stress produce cortisol and will spike insulin. A stressful job and excessive workouts will produce stress in your body and worsen your symptoms. Scan your life for stressors and re-arrange if necessary.
Get Adequate Sleep
Aim for 7-9 hours of quality sleep each night to regulate hunger hormones like leptin and support overall health. A cool, dark and quiet room is essential for good sleep as well as going to bed at a reasonable time.
Circadian Rhythm
Structuring your life with your natural circadian rhythm is essential for optimal hormone balance. Being outside at sunrise is one of the best ways to support yourself to optimal health.
Tracking Your Progress: Tips for Monitoring Your Health and Hormones
Monitor your PCOS symptoms and how they respond to dietary and lifestyle changes. Keep a food diary and note any improvements in:
Menstrual regularity
Skin health
Energy levels
Weight management
Mood
Please track your fasting blood sugar and aim for a value under 100. Additionally, you can track your ketones which will give you information about your insulin levels. You will learn all of this in the Primal Bod Program.
Conclusion: Taking Control of Your PCOS Journey
Remember to be patient with yourself as you implement these dietary and lifestyle changes. Small, consistent steps will lead to the most sustainable results in managing PCOS through nutrition.
A well-balanced PCOS diet is not about deprivation but rather about nourishing your body with the right foods. By focusing on whole, nutrient-dense options and avoiding inflammatory triggers, you can take control of your symptoms and improve your quality of life quickly and profoundly.
From my experience, the Primal Bod Diet delivers the fastest results with overcoming PCOS. What I love most about this diet is that it is embedded in a holistic framework that also gives you clear instructions on how to structure your day and your daily habits. In the Primal Bod Program, you learn an entire lifestyle that teaches you how to overcome insulin resistance in as fast as 3 months.
Ready to Take Charge of Your PCOS?
Discover the Primal Bod Weight Loss Program. A 12-week membership with a 6-week online course curriculum and live support via FB and Zoom coaching calls. Use code NINAPRIMALBOD for $100 off. There is a 7-day trial period so you can see if this program is the right fit for you. Try it risk-free, become a member of this supportive and loving community and see for yourself. The Primal Bod program may well be the missing piece to your PCOS puzzle.