PCOS Diet & Lifestyle Guide: Food, Exercise and Hormone Balance

Besides targeted medical treatments and interventions, diet and lifestyle factors are the most common way of managing symptoms of PCOS.

Dietary recommendations

Balance your plate

Aim for a combination of lean protein, healthy fats, and fibre-rich carbohydrates at every meal to support blood sugar balance. Lean protein sources also support satiety and aid weight management.¹

Choose low-glycaemic foods

A diet rich in low-glycaemic-index foods (e.g. whole grains, legumes and non-starchy vegetables), which have a lower impact on blood sugar levels, helps regulate blood sugar levels and improve insulin sensitivity. This helps manage insulin resistance, a common issue in PCOS, and is essential in managing PCOS symptoms.²

Increase fibre intake

Fibre (found in vegetables, whole grains, nuts and seeds) helps regulate digestion and blood sugar levels.

Consume healthy fats and omega 3 fatty acids

Avocados, nuts, seeds, olive oil and chia seeds provide healthy fats with anti-inflammatory benefits. Omega 3 helps reduce inflammation and regulate hormones, which can reduce PCOS symptoms such as hirsutism and irregular periods.³

Reduce processed foods and sugars

Minimise sugary beverages, sweets and refined carbs, as they can worsen insulin resistance and hormone imbalances.

Stay hydrated

Drinking plenty of water helps support metabolism and overall health. Aim for at least 2 litres of purified water per day.

Anti-inflammatory foods

Consume anti-inflammatory and antioxidant-rich foods such as turmeric, ginger, berries, leafy greens, nuts and seeds. These can reduce oxidative stress and inflammation associated with PCOS.⁴

Vitamin D and Magnesium-rich foods

Consuming fortified foods, leafy greens and nuts supports hormone regulation, as deficiencies in these nutrients are common in women with PCOS.⁵

Lifestyle recommendations

Engage in regular exercise

Combining strength training and cardiovascular exercises can help manage weight, insulin levels and stress.

Get good quality sleep

Poor sleep can worsen insulin resistance and disrupt hormone levels. Aim for 7-9 hours of quality sleep per night to support hormone regulation, a decrease in cortisol, balanced blood sugars, stress management and overall wellbeing.⁶

Manage stress

Stress worsens hormonal imbalances and can worsen PCOS symptoms. Stress-reduction techniques including mindfulness, meditation, deep breathing exercises and journaling have been shown to lower cortisol levels, improving symptoms.⁷

Maintain a healthy weight

Even modest weight loss (5-10% of body weight) can significantly improve PCOS symptoms, including ovulatory function and symptoms like hirsutism and acne in overweight women.⁸

Monitor your cycle

Keeping track of menstrual cycles can help you and your doctor / therapist monitor changes and effectiveness of your management plan.

Avoid endocrine disruptors

Reduce exposure to environmental toxins found in plastics, non-stick cookware and certain cosmetics, which can interfere with hormone balance. Use glass and stainless steel cookware where possible. Choose cleaning products that are naturally derived and check the label of your cosmetics. Invest in natural products where possible.

Quit smoking

Smoking is linked to higher androgen levels and worsens metabolic and cardiovascular risks in PCOS patients.⁹