How to nutritionally support polycystic ovarian syndrome (PCOS)

1. Ensure you have fibre

Fibre plays a crucial role in managing polycystic ovary syndrome (PCOS). It can help regulate blood glucose levels, improve insulin sensitivity, and lower cholesterol and blood sugar. Increasing fibre intake can also aid in weight management and improve gut health by optimising the function of friendly bacteria in the gut.

Aim for over 30g daily. Sources include unpeeled fruits and vegetables, lentils, whole-grains, legumes, psyllium husk, flax and chia seeds.

2. Introduce inositol.

Myo-inositol is a nutrient that can help with PCOS symptoms. It supports important processes in the body, including how cells respond to insulin. Many women with PCOS have trouble using insulin properly, which can lead to hormone imbalances. Myo-inositol helps improve insulin function, which can lower testosterone levels and reduce symptoms like acne and excess hair growth.

Eat citrus, melons, whole-grains, beans, nuts, and seeds. Specific foods with higher levels of inositol include blueberries, chickpeas, and whole-wheat bread. Supplementation may also be recommended.

3. Increase your vitamin D

Around 67-85% of women with PCOS don’t get enough vitamin D. This vitamin is important for reproductive health because it helps the ovaries develop eggs properly and supports hormone balance. It affects fertility by influencing hormone signals, making the ovaries more responsive to certain hormones, and supporting progesterone production, which is needed for a healthy menstrual cycle.

Food sources include salmon, rainbow trout, 1 tsp cod-liver oil, mushrooms, sardines, tuna, oysters, cheddar cheese and of course safe sun exposure.

4. Try out chromium foods

Chromium is an important mineral that helps move insulin from the blood into cells, where it can be used for energy. It does this by being a key part of the Glucose Tolerance Factor (GTF), which supports healthy blood sugar levels.

Foods high in this mineral are abalone, trout, psyllium husk, whole-wheat breads, broccoli, carrots, mussels, shrimp, and oysters. Supplementation may also be recommended.