Best Diet for PCOS: Science-Backed, Non-Diet Approach to Hormone Balance
- Jodie Relf
- Apr 3, 2023
- 4 min read
Updated: Apr 28
When you live with PCOS, the constant noise about diets can be overwhelming. Keto. Low-carb. Intermittent fasting. It seems like everyone has a quick fix or miracle plan to "fix" your symptoms. But here’s the truth: PCOS is a complex, lifelong condition that can’t be "cured" with restrictive dieting.
At the heart of managing PCOS is understanding how food can support your body, rather than control it. If you’re tired of diets and are looking for sustainable, science-backed ways to ease symptoms like insulin resistance, elevated testosterone, irregular cycles, and difficulty losing weight, you’re in the right place.
This blog is grounded in the latest research (from the last 5 years) and takes a non-diet, compassionate approach to managing PCOS through nutrition.
Why Diet Matters for PCOS
PCOS is driven by root causes such as insulin resistance, chronic inflammation, and hormonal imbalances. What you eat can have a powerful impact on these underlying factors — not because you need to follow strict food rules, but because the right nutrients can support your hormones, metabolism, and overall wellbeing.
We now have strong evidence that nutrition plays a key role in:
Improving insulin sensitivity
Reducing elevated androgens (like testosterone)
Supporting regular ovulation and menstrual cycles
Reducing cravings and stabilising energy levels
Even small, consistent dietary changes can lead to meaningful shifts in how you feel day to day.
So, What Does the Research Say?
Here are some of the most effective, evidence-based nutrition strategies for improving PCOS symptoms — no dieting or deprivation required.
1. Focus on Low Glycaemic Index (GI) Carbohydrates
Low-GI foods are digested more slowly, leading to more stable blood sugar and insulin levels. This matters for PCOS because insulin resistance can drive both weight gain and excess androgen production.
The science: Studies show that low-GI diets can improve insulin sensitivity, reduce testosterone levels, and lead to more regular cycles. Benefits often occur even without weight loss.
Simple swaps:
Whole grains like oats, quinoa, and barley instead of white rice or bread
Whole fruit instead of juice
Beans and lentils as protein-rich, high-fibre carb sources
2. Prioritise Protein
Including protein with meals can help reduce blood sugar spikes, improve satiety, and support lean muscle mass — all helpful for insulin resistance and metabolic health.
The science: Higher-protein diets have been shown to reduce insulin levels, lower testosterone, and help reduce cravings.
Sources to include:
Eggs, Greek yoghurt, tofu, lentils, beans, chicken, fish, nuts and seeds
3. Add Anti-Inflammatory Foods
Chronic low-grade inflammation is common in PCOS and contributes to hormonal and metabolic symptoms. Eating a variety of anti-inflammatory foods can help reduce this burden on the body.
The science: Diets rich in fibre, healthy fats, and antioxidants support reduced inflammation and better insulin function.
What to include:
Colourful fruits and vegetables (aim for a variety across the week)
Healthy fats from olive oil, nuts, seeds, and oily fish
Spices like turmeric, cinnamon and ginger
4. Don’t Fear Carbohydrates
Despite popular belief, carbs are not the enemy. In fact, overly restricting them can worsen cravings and disrupt blood sugar balance.
The science: There is limited evidence supporting extremely low-carb or ketogenic diets for long-term PCOS management. Most benefits seen in the research come from choosing high-fibre, low-GI carbs, rather than cutting them out completely.
The goal: Create balanced meals with carbs, protein, healthy fats, and fibre to support stable blood sugar and steady energy.
5. Stay Consistent with Gentle Nutrition
One of the most impactful things you can do is bring consistency to your meals and snacks. Regular eating can help stabilise blood sugar and reduce the hormonal swings that contribute to fatigue, cravings, and mood changes.
Tips for gentle consistency:
Don’t skip meals (especially breakfast)
Try to include protein and fibre in each meal
Stay hydrated and keep nourishing snacks on hand
Need Help Getting Started? Here's a List of Meal and Snack Ideas
Breakfast:
Snack:
Apple slices with nut butter
Cheese with wholegrain crackers
Handful of almonds or walnuts with dried fruit
Hummus with veggies
Homemade lightly salted popcorn
Lunch:
Snack:
Greek yogurt with granola
Baby carrots with hummus
Cottage cheese with fruit
Trail mix with nuts and dried fruit
Dinner:
Snack:
Dark chocolate with a handful of nuts
Air-popped popcorn
Cottage cheese with sliced cucumber on wholegrain crackers
Greek yoghurt with fruit
These options are packed with fibre, protein, healthy fats, and nutrients that support hormone balance, steady energy, and fullness between meals.
What About Keto and Intermittent Fasting?
While you might see headlines praising keto or fasting for PCOS, the evidence is still limited. Most studies are small and short-term, and many don’t account for long-term sustainability or mental health impacts.
As a non-diet dietitian, I don’t recommend extreme or highly restrictive eating patterns. If something feels unsustainable, isolating, or stressful, it’s unlikely to be helpful long term.
What Matters Most?
Supporting your body with nourishing, enjoyable foods in a way that fits your life.
You don’t need a perfect meal plan or a dramatic overhaul. You need tools that make sense, are backed by science, and feel achievable.
If you're ready to explore this kind of support, my PCOS ReBalance Protocol is designed to help you understand your root causes, feel confident in your food choices, and take consistent steps toward better energy, more regular cycles, and fewer symptoms.
Ready to get started? You can watch my free training here or book a free discovery call here.
You deserve support that works with your body, not against it.
Jodie x
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