Tallene – PCOS Weightloss

10 PCOS-Friendly Desserts

Posted on May 5, 2026July 17, 2026 by Tallene

If you’re a Cyster living with PCOS, you know managing symptoms can be challenging especially when you’re first getting started. Depending on who you are, the lifestyle changes needed to help you naturally reverse your PCOS symptoms can seem a little daunting. However, once you start feeling symptom relief, all your behavior changes feel totally worth it!

No matter how much you’re loving the improvements in your health that you’re getting from your natural PCOS healing process, there are still things you miss! If you’re on an anti-inflammatory gluten- and dairy-free PCOS diet, something you may miss is sweet treats. We all want some chocolate once in a while!

Well, good news: a PCOS diet should not feel ultra-restrictive. You can definitely indulge in dessert without compromising your health goals! Of course, you need to be calculated about what desserts you eat, but there’s plenty to get excited about. I have a sweet tooth myself, which is why I have dozens of PCOS dessert recipes on The Cysterhood app. Download it for access to all my recipes everyone is perfectly suited for your new diet!

If you’re still not convinced, I’m dedicating this post to some of my favorite PCOS-friendly desserts. On the surface, they may not seem like they’d fit into a PCOS diet (or any diet), but I’ll explain the ingredient changes and healthier alternatives that make all the difference when baking your tasty treats.

Let’s get into it!

10 PCOS-Friendly Desserts

PCOS-Friendly Ice Cream

Love ice cream? Me too. Just because you go dairy free and start watching your sugar intake doesn’t mean ice cream is off the menu. It just means that you have to be mindful of how much, how often, and what kind. The right ice cream choices won’t spike blood sugar levels or compromise your health goals.

You can find my recipe for Nutella Nice Cream on The Cysterhood app. (It’s delicious!) But, if you’d prefer to buy a pint, here are some good dairy-free options:

PCOS-Friendly Cookies

I have over a dozen cookie recipes on The Cysterhood app. So, yes, you can eat cookies. I mean it when I say that a gluten- and dairy-free anti-inflammatory diet shouldn’t be restrictive. It’s about being intentional, but not depriving yourself of all the foods that bring you joy.

With cookies (and with all desserts), you want to look for ways you can add nutritional value to balance out some of the sugar. That way, the sweet treat satisfies your immediate cravings while supporting your long-term goals. To this, you could add Crave Control Protein Powder to your batter, or include healthier ingredients like oats, fruit, or peanut butter.

Of course, remember to use gluten-free flour, dairy-free milk, and even natural sweeteners when you can. For a long list of PCOS-friendly desserts to satisfy your sweet tooth, download The Cysterhood app. I provide all the recipes and nutritional information, so you don’t have to figure out the substitutions yourself. On the app, you’ll find cookie recipes like cranberry pecan oatmeal cookies, hot chocolate cookies, red velvet cookies, low carb chocolate chip cookies, and more!

Can I Eat Sweets With PCOS?

Yes, you can eat sweets with PCOS. I recommend Cysters have one or two snacks a day between meals, and it’s totally fine if that includes a sweet treat! Just be cautious of the ingredient list—try to keep everything low sugar, dairy-free, gluten-free, and anti-inflammatory.

If it’s not those things, that sweet treat still doesn’t have to be off the table (no pun intended.) Eat it in moderation and pair it with protein and healthy fats to support balanced blood sugar. That said, I think you’ll be surprised by all the delicious PCOS-friendly dessert options out there! You can really find a more beneficial substitute for any craving.

Muffins

Muffins are a great choice for a PCOS-friendly dessert, snack, or even breakfast! They’re naturally not as sugary as a frosted cupcake, which is a good start! Beyond that, you’ll need to swap some ingredients to make it fit your diet. Choose a gluten-free flour like almond flour or coconut flour. Then, opt for dairy-free milk or dairy-free yogurt. Finally, instead of white sugar, use xylitol, which is the only sweetener that’s actually healthy for you!

Once you swap out all the gluten, dairy, and sugar, it’s time for flavoring! Mixed berries, oranges, apples, nuts, cocoa powder, vanilla, and spices like cinnamon and nutmeg can definitely help curb your cravings. And, with intentional ingredient choices, muffins can be between 25-55 g of carbs. Depending on your carb tolerance, you could probably indulge in at least one (maybe two?) PCOS-friendly muffin!

On The Cysterhood app, I have recipes for Mexican Chocolate Protein Muffins, Cranberry Orange Muffins, Apple Cinnamon Muffins, and more! Check them out!

Truffles

Muffins may not feel like dessert depending on how decadent you want your sweets, but truffles are sure to feel like an absolute after-dinner delicacy. In just 20-30 minutes, you can make truffles using chickpeas, almond butter, almond flour, dairy-free milk, and xylitol. You can even add protein powder to help make the truffles more healthy and filling.

For flavor, ingredients like vanilla, coffee, nuts, oranges, apples, and dairy-free chocolate are all great choices. And, since truffles are bite-sized, each one is only 8-11 g of carbs. No guilt here! On the app, you’ll find my recipes for orange truffles, cardamom truffles, and even apple pie truffles!

Popsicles

Popsicles are the perfect summer dessert! You can prepare them in just 10 minutes (not including freeze time, obviously) with ingredients you probably already have in your PCOS kitchen staples! Use a dairy-free milk or yogurt of your choice and xylitol as a base, and then add your favorite fruits! Lemons, berries, and coconut are some of my faves!

Want an added boost? Add some Inositol to your popsicles! The supplement will give your popsicles and extra boost to make you feel even better about the sweet treat. You’ll find recipes for lemon yogurt popsicles, toasted coconut popsicles, and strawberry cheesecake popsicles on the app. Yum, right?

Fruit

Fruit is one of the best ways to get a quick sweet fix. However, just because fruit is healthy, you’ll still need to pace yourself with your fruit intake because of the natural sugar. The best fruit choices for PCOS are apples, Apples, pears, oranges, kiwi, peaches, grapes, cherries, grapefruit, and strawberries. They hold the most benefits and a lower natural sugar content. If you really want to treat yourself, dip your fruit in a dairy-free healthy chocolate hummus!

Sweet Bites

Bite-sized desserts are a diet-favorite because you can get a treat without being tempted to consume a lot of carbs and calories. You can make little bites or dessert balls using coconut butter, coconut milk, coconut cream, and xylitol as your base. Then, you can mix in vanilla, cocoa powder, lemon, dates, nuts, and spices to make it tasty (and high in healthy fats, fiber, and antioxidants!) Then, dip those bites in dairy-free dark chocolate or roll them in unsweetened shredded coconut for a complete treat.

Some of my favorite versions of this dessert are my coconut lemon bliss balls and cinnamon roll protein bites. (Yes, you can add protein powder to these!) You find all of my recipes on the app, and each one is under 15 carbs and read in about 30 minutes. Quick, delicious, and don’t count as cheating on your diet!

Brownies

Brownies? In a diet? Yes! Just like the other desserts on this list, it’s all about supplementing the ingredients that make it unhealthy for a PCOS-body. Almond flour and coconut oil are a good start. Then, for sweetener, opt for maple syrup, monk fruit sweetener, or xylitol. Then vanilla, cacao powder, dairy-free chocolate chips, and maybe some peppermint extract make it the indulgent dessert you’re used to but this version is under 35 g of carbs!

If this is hard to wrap your head around, you can just follow my recipes on the app. I have a lot of brownie recipes on there including sweet potato brownies, peppermint chocolate brownies, beet brownies, and more! (Yes, I pack even more healthy ingredients into my brownies, but it doesn’t compromise the flavor one bit!)

Mousse

Silky smooth mousse made from coconut cream and chickpeas is absolutely divine! Like other recipes, swap your white sugar for xylitol or maple syrup. Then, flavor with your favorite fruits, vanilla, cocoa powder, or warm spices like cinnamon! And, for an extra boost add some protein powder like I do with my high protein pumpkin mousse!

You can put mousse together in 15 minutes and one serving is under 25 g of carbs! You’ll find more of my favorites on the app, like strawberry mousse and avocado chocolate mousse. I love mixing some mousse together when I’m craving ice cream. It definitely satisfies!

Chia Pudding

Chia pudding is a great dessert choice for individuals with PCOS because the chia seeds prevent blood sugar spikes, supports hormonal balance, and reduces inflammation! They also provide plant-based omega-3 fatty acids and protein, making this dessert not only healthy, but super nutritious.

Like other desserts on this list, there’s a lot of ways you can dress up chia pudding to suit your taste! The base is just coconut mulk and chia seeds, but fresh fruits, nuts and seeds, extracts, spices, and more can really transform this dessert. Plus, protein powder, collagen powder, and even matcha powder can make this already nutrient-dense dessert even more healthy!

Shakes

What’s the difference between a smoothie and a shake? I’m not sure, but I like both for desserts! I have a recipe for a chocolate mint shake which is just as indulgent as a Shamrock Shake but only 40 g of carbs and done in 5 minutes. (It does have almost 500 calories, but this is a treat!)

This shake includes almond milk, avocado, fresh mint, vanilla, dairy-free chocolate chips, and protein powder! However, if chocolate mint isn’t your thing, make it vanilla, strawberry, or chocolate. Just don’t compromise on using the best ingredients that support your diet!

Cookies

We all love cookies. That’s why I have over a dozen cookie recipes on The Cysterhood app including no-bake peanut butter cookies, hot chocolate cookies, cranberry pecan oatmeal cookies, and a lot more. These all use ingredients like gluten-free oats, gluten-free flour, maple syrup, xylitol, molasses, and diary-free milk.

For the mix-ins, I love to use peanut butter, vanilla, cranberries, cacao nibs, spices, and even coffee! One cookie is usually under 30 g of carbs and ready in under 30 minutes, making cookies a guilt-free and easy PCOS dessert!

Treat yourself to a PCOS-friendly dessert!

Getting on a new diet is intimidating, especially when it’s a lifelong change and not a 30-day fix. But, a PCOS diet doesn’t have to be restrictive and stressful. Instead, as a Registered Dietitian and Cyster myself, I love to explore vibrant, indulgent flavors using healthier PCOS-friendly alternatives. That’s why all of my recipes on The Cysterhood app will support your health goals, whether that’s to lower your blood sugar levels or support hormone balance!

You can find so much more PCOS lifestyle tips and healthy eating advice on the PCOS Weight Loss blog. I’ve got all the information you need to start making choices that’ll help lead you down the path of healing and symptom reversal. Don’t know where to begin? Try my 7-day PCOS meal plan to see just how delicious a PCOS diet can be!

11 Hormone Balancing Teas

Posted on August 9, 2024August 20, 2026 by Tallene

Hormones are chemical messengers that are produced by glands in our body. They travel through our bloodstream to different organs and tissues, where they help make all the bodily functions carry on optimally! They’ll support and control pretty much everything, including growth, metabolism, reproduction, mood, and more.

Hormones are like the body’s communication system, making sure all the processes work together in harmony. So, if your hormones are imbalanced, you can feel its effects throughout your body. Polycystic ovarian syndrome (PCOS), now called Polyendocrine Metabolic Ovarian Syndrome (PMOS), is an endocrine condition, which means it’s all about the hormones. Women with PMOS experience all sorts of hormonal imbalances that contribute to symptoms like irregular periods, hair loss, acne, weight gain, mood issues, fatigue, and a whole lot more.

Thankfully, there are a lot of natural methods of balancing hormones that don’t have any side effects! A balanced diet, slow-weighted exercise, supplements, and a few lifestyle changes can make a HUGE difference in PMOS symptoms. Beyond that, there are a lot of things you can do to support that natural healing journey like meditating, eating certain herbs, spending time in nature, and drinking certain teas! The last one is what I am talking about today!

I’m Tallene, a Registered Dietitian and woman with PMOS myself, who has helped countless women learn more about their condition and finally get on the path to relief. I know firsthand how frustrating it can be to feel like every resource you read has totally different information. That’s why below, I’m sharing the hormone balancing teas that can make a meaningful difference in your PMOS management plan.

Here’s the tea:

Herbal Tea vs. True Tea

Before we get into our list, it helps to know that not everything we call “tea” is technically tea! True teas come from the Camellia sinensis plant, including green tea, black tea, white tea, oolong, and matcha. Because they come from the same plant, these naturally contain caffeine unless they’re decaffeinated.

Herbal teas, like spearmint, chamomile, nettle, and lemon balm, are made by steeping the leaves, roots, flowers, or other parts of different plants. Most are naturally caffeine-free, and each plant contains its own compounds that may support hormone health in different ways. For example, spearmint has been studied for its anti-androgen effects, while chamomile and lemon balm are better known for supporting relaxation and stress management.

Not sure what make be driving your symptoms? Take my free “What’s Your PMOS Type?” quiz. This interactive questionnaire can help you learn more about the condition, giving you a head start on your PMOS relief journey!

11 Hormone Balancing Teas

Spearmint Tea

Spearmint tea has been shown to have anti-androgenic effects. That means it may help balance high levels of testosterone and other male sex hormones in the body. This is beneficial to support women’s health because high androgens can trigger a lot of symptoms woman with PMOS deal with. Think: hair loss, excessive body hair growth, infertility, irregular menstrual cycles, acne, weight gain, mood problems, and more.

So, how quickly does it actually work? In one study, women with hirsutism drank spearmint tea twice daily for a one month period and experienced a decrease in both free and total testosterone. However there’s an important distinction between hormone changes and visible symptom changes. Although participants reported improvements, researchers didn’t see a significant change in objective hair-growth scores. They noted that the study simply may not have been long enough for changes in the hair-growth cycle to become visible.

In other words, consistency matters! If you drink around 2 cups of spearmint tea per day for a few months, you may notice hormonal changes before you see a difference in symptoms like unwanted hair growth. We don’t have enough clinical trials showing exactly what happens after 2 cups daily for several months, though, so think of this as a supportive long-term habit rather than a guaranteed timeline.

And hot versus iced? Either works! what matters is that the tea is properly steeped before you drink it.

Green Tea

Green tea is another option worth adding to your routine, particularly if insulin resistance is part of your PMOS picture. Green tea contains antioxidant plant compounds called catechins, including EGCG, that have been studied for their potential effects on glucose metabolism, inflammation, and metabolic health.

Green tea also contains compounds that may interact with estrogen metabolism, although research isn’t yet strong enough to say drinking green tea will directly “balance” estrogen levels. Instead, think of it as another tool that may support the metabolic processes involved in overall hormone health.

If you’re drinking it regularly, I recommend choosing decaf green tea. Too much caffeine can make some women with PMOS feel more anxious or interfere with sleep. (And good sleep and stress management are both important for hormone health! Try one to three cups daily and see what works best for your body.

Licorice Root Tea

Licorice root tea is another herbal tea that has been studied for its potential anti-androgenic effect. In one small study, licorice reduced serum testosterone in women with PMOS after one month, with testosterone decreasing further during the second month. However, research on licorice and sex hormone is still limited and, honestly, somewhat inconsistent. With this in mind, it shouldn’t be treated as a stand-alone treatment for high androgens.

It’s also important to note that licorice root tea requires a little more caution than your average cup of herbal tea. It can raise blood pressure and affect potassium levels, particular when consumed frequently or in larger amounts. If you have high blood pressure, kidney or heart problems, are pregnant, or take medications that could interact with licorice, always consult your doctor before adding it to your routine.

Nettle Tea

Research suggests that nettle tea may help regulate blood sugar levels, which could be beneficial for managing PMOS symptoms. More specifically, clinical research has found potential blood-sugar benefits from nettle-containing herbal preparations, although we need more research specifically on nettle by itself and its effects on glucose control.

Nettle also contains plant compounds with anti-inflammatory properties, which may help support your body’s overall inflammatory response. Supporting stable blood sugar and inflammation can also complement other PMOS management priorities, including energy levels and gut health.

Chamomile Tea

Chamomile tea has anti-inflammatory effects and can be a soothing addition to your stress-management routine when you have PMOS. You may find that you’re constantly feeling anxious, fatigued, and just drained some days, which is when trying a cup of chamomile tea at night before you go to bed can be helpful for winding down.

Managing stress and getting enough quality sleep can support a healthier cortisol rhythm, which is on more reason I love making a nighttime cup part of a relaxing evening routine.

Milk Thistle Tea

Milk thistle tea is another great tea option to support liver health. Remember, your live plays an important role I processing hormone and other compounds your body needs to eliminate. The active complex silymarin is what milk thistle is best known for.

Silymarin is a group of plant compounds concentrated in milk thistle seeds that has demonstrated antioxidant and anti-inflammatory activity. However, while milk thistle has a long history of use for liver support, human research on its benefits for liver disease is still mixed. Think of it as another supportive addition rather than a way to “detox” excess hormones on its own.

Lemon Balm Tea

Lemon balm tea has more indirect impacts on hormones, but it can still help support your PMOS goals! Research on lemon balm has found calming effects during laboratory-induced stress, and a systemic review of clinical trials found improvements in anxiety symptoms. However, researchers noted that the existing studies varied quite a bit.

Here’s why this matters: stress activates your body’s cortisol response, and chronically feeling stressed can make managing things like sleep, appetite, and blood sugar that much harder. Stress management is super important for your relief journey, and a warm cup of lemon balm tea can be one simple way to build a little more calm into your day.

Ginger Tea

Ginger tea is another tea that can indirectly support hormone health by reducing inflammation. Chronic inflammation can interfere with several metabolic processes, including insulin sensitivity, which is especially important when you’re managing PMOS.

Ginger’s anti-inflammatory properties also make it an easy addition to an overall PMOS-friendly lifestyle. Tea isn’t going to address inflammation all by itself, of course, but it can complement the nutrition, movement, sleep, and stress-management habits you’re already working on.

Matcha

Matcha is a type of green tea that can help with hormone balance in lots of different ways. Since it comes from the Camellia sinensis plant, matcha naturally contains caffeine along with antioxidant compounds such as catechins.

These compounds have been studied for their potential role in metabolic and inflammatory health. Matcha can be a great option if you tolerate caffeine well, but if caffeine makes you jittery, anxious, or interferes with sleep, decaf green tea may be the better everyday choice. Here’s more on matcha for PMOS.

Red Raspberry Leaf

Red raspberry leaf tea is a favorite for women looking to support reproductive health. It’s traditionally used for menstrual and reproductive support, which is why you’ll often see it included in women’s herbal tea blends. While it doesn’t directly balance hormones, it can be a soothing part of your cycle-support routine. If your periods coming with cramping or discomfort, a warm cup can also be a comforting ritual during that time of the month.

Red raspberry leave also naturally contains several plant compounds and nutrients, like vitamins A, C, E, B-complex, magnesium, calcium, iron, and potassium. Just keep in mind that tea isn’t a replacement for a nutrient-dense, PMOS-friendly diet or treatment for irregular menstrual cycles.

If you’re pregnant or trying to conceive, always consult with your healthcare provider before adding something to your routine. They know your health history best and can better advise you on a personalized fertility plan.

Testosterone Relief Tea

As you a see, there are many teas that could benefit your PMOS management plan. However, you’re not going to be drinking 12 different teas a day, right?! So, a tea blend can make it much easier to get several supportive herbs into your routine. My Testosterone Relief Tea from my Ovafit supplement line has been specifically curated to support women dealing with PMOS symptoms associated with high androgen levels.

This blend includes spearmint tea, lemon balm tea, orange peel tea, chamomile tea, reship tea, peppermint tea, cinnamon tea, nettle tea, lavender tea, and calendula tea. And yes, it’s still tasty. Beyond this, the Testosterone Relief Tea comes in plastic-free tea bags that are sustainable and easy to use (no microplastics here). Free of caffeine, refined sugar, additives, and preservatives, each batch is USDA organic and can be a meaningful addition to your PMOS relief plan.

4 Ways to Drink Tea

Pre-Bagged Tea

Pre-bagged tea is the easiest way to make sure you are getting your tea in your daily routine. Just throw it in your purse and whip it out next time you’re at a coffee shop! Instead of ordering more caffeine, you can choose tea to help improve your hormone health. However, make sure that the tea bags are not made of micro plastics. The last thing we need is more BPA and endocrine disrupting chemicals.

Instant Tea

Instant tea is brewed, concentrated, dried, and powdered, allowing it to be stirred directly into hot water without brewing. It’s definitely one of the easiest ways to drink tea, but the tea can lose a lot of nutritional value and flavor through the extensive processing.

Loose-Leaf Tea

Loose-leaf tea is one of the best ways to get full-benefit from your tea while also getting some great flavor! It comes in bags or tins of loose tea leaves that you have to portion and brew on your own. This requires some basic tea-making tools like an infuser, thermometer, measuring spoons, etc. Loose-leaf tea tends to be more expensive and not everyone likes the lengthy brewing process, but it is one of the best ways to absorb the health benefits.

Crystalized Tea

Crystallized tea is similar to the process of drinking instant tea. You get the tea in biodegradable bags and you measure out the amount you need and mix it right into your water, cold or hot.

Tea Cycling: What to Drink in Each Phase of Your Cycle

Here’s the fun part of incorporating herbal teas into your PMOS management plan: you can switch up your teas based on where you are in your menstrual cycle! During the follicular phase, from the beginning of your period through ovulation, spearmint can be a good choice if high androgens are one of your main PMOS concerns. Green tea or matcha can also fit nicely here if you tolerate caffeine and want metabolic support during the day.

During the luteal phase, after ovulation and before your period, you may gravitate more toward soothing caffeine-free options like chamomile and lemon balm, especially if you notice more stress, trouble sleeping, or PMS symptoms. Red raspberry leaf tea is another popular choice around your period for menstrual support.

But remember: this isn’t a strict protocol, and there’s no strong evidence showing that you need to cycle teas for them to work. And if your cycle is irregular (hello, PMOS!), don’t stress about trying to perfectly identify each phase. Choose your tea based on the symptoms you’re trying to support and focus on consistency instead.

Who Should Be Careful With These Teas?

It’s important to understand that “natural” doesn’t automatically mean appropriate for everyone. Licorice root, for example, deserves particular caution because it can raise blood pressure and lower potassium, especially with higher amounts or long-term use. Anyone with high blood pressure, heart disease, kidney problems, or certain other medical conditions should check with their healthcare provider before using it regularly.

Pregnancy and breastfeeding also change which herbs are appropriate. Most importantly, avoid assuming that herbal tea is pregnancy-safe simply because it’s caffeine-free. Licorice root is generally best avoid during pregnancy, and herbs such as red raspberry leaf, milk thistle, lemon balm, and concentrated herbal blends should be discussed with your OB-GYN or healthcare provider before using them regularly while pregnant or breastfeeding.

It’s also a good idea to check with your doctor or pharmacist if you take medications for blood pressure, blood sugar, blood thinning, sedation, or other chronic conditions, since herbs can interact with certain medications.

Hormone Balancing Tea FAQs

How long before you notice a difference?

It depends on the tea and what you’re hoping to support. Some effects, like feeling calmer after chamomile or lemon balm, may be noticeable relatively quickly, while other hormonal or metabolic changes may require weeks or months of consistent habits.

How many cups a day is safe?

There isn’t one universal number because each herb is different. For many common teas, one to three cups per day is a reasonable amount, but concentrated herbs like licorice root require more caution and aren’t necessarily appropriate for everyday long-term use.

Can you drink these while on birth control?

It depends on the herb, your birth control, and any other prescription medications you take. If you use hormonal brith control, check with your doctor or pharmacist before regularly drinking medical amounts of herbal teas.

Can you mix these teas together?

Yes, many herbal teas can be combined, and blends are an easy way to enjoy several herbs without brewing cup after cup. Just make sure you’re considering the safety and recommended amount of each ingredient rather than assuming you can drink unlimited amounts because they’re combined.

Can teas alone balance hormones?

Tea can be a supportive part of your routine, but it can’t balance your hormones all by itself. PMOS management is bigger than any one food, drink, or supplement, so pair your tea with balanced nutrition, movement, quality sleep, stress management, and the individualized support you need.

Tea is a great way to support your symptom-free PMOS goals!

PMOS can be difficult to manage, but with a few lifestyle changes and the support of teas, you can start seeing symptom relief. For more on supporting your PMOS, check out the blog, listen to the podcast, and download The Cysterhood app! I’m a Registered Dietitian with PMOS myself and I’m here with my community to help you find healing and happiness with polyendocrine metabolic ovarian syndrome. Additionally, don’t forget to take my free “What’s Your PMOS Type?” quiz to learn more about what may be driving your symptoms.

You can do this!

Medical disclaimer: This content is for educational purposes only and is not medical advice. Always talk to your doctor before starting any supplement, especially if you take medications, are pregnant, or are trying to conceive.

Supplement disclaimer: These statements have not been evaluated by the Food and Drug Administration. These products are not intended to diagnose, treat, cure, or prevent any disease.

Are Oats Good for PCOS?

Posted on March 15, 2024November 26, 2025 by Tallene

Polycystic ovarian syndrome (PCOS) is a common hormonal condition among women of reproductive age. There are lots of natural ways Cysters living with PCOS reverse their symptoms and heal their bodies. One of the main ways they do that is through a balanced diet!

However, when you start any diet, the question is: What can I eat and what can I not eat? With PCOS, this is delicate, because you’re not just trying to lose weight, but also feel better! You want symptom relief! So, you don’t want anything that’ll compromise your overall healing goals.

The easiest way to know what to eat is to download The Cysterhood app for PCOS-friendly meal plans and recipes that are delicious and pack a bunch of health benefits. But, will you find oats in any of those recipes? That’s what I’m discussing today! I’m going to break down whether or not oats are healthy and then give you some tips for enjoying this timeless treat.

Here’s what you need to know:

Are Oats Good for PCOS?

Yes, you can eat oats with PCOS. In fact, they’re great for you and your PCOS health goals! Though many think of oats as a carb, and therefore bad, oats are made of “complex carbs,” which are actually good for you. These complex carbs contain both soluble and insoluble fiber, plenty of vitamins and minerals, and lots of plant-based protein. All this means oats are a great addition to a balanced diet and can actually help relieve some PCOS symptoms! Moreover, incorporating oats into your meals can contribute to managing symptoms and promoting overall health for people with PCOS.

Here are some potential PCOS benefits of oats:

Lowers bad cholesterol.

Oats are great for your lipid profile. The soluble fiber (beta glucan) and healthy fats inside binds cholesterol to your digestive tract to help trigger the liver to pull LDL cholesterol (bad cholesterol) from your bloodstream. This reduces the amount of bad cholesterol in your bloodstream! So, adding oats to your diet is a smart choice for women with PCOS, who often experience elevated LDL cholesterol levels, which can increase the risk of heart disease.

Reduces insulin resistance.

You might be surprised to hear that research shows that oats can help lower blood sugar levels in people with insulin resistance! The high fiber content is great for glucose and insulin responses. Insulin resistance is a root cause of many PCOS symptoms AND it contributes to hormone imbalance and inflammation (which also cause plenty of PCOS symptoms.)

Improves gut health.

Oats have ingredients that are great for regulating bacteria in the gut. The ingredients are prebiotics and antioxidants, which have positive effects on digestion as a whole! Additionally, these components can support gut health and promote overall digestive wellness. Moreover, if you’re thinking, “What does gut health have to do with my PCOS?” The answer is, a lot!

It’s a difficult cycle. Initially, food, insulin resistance, stress, and imbalances of bacteria in the gut lead to inflammation. Consequently, that inflammation overworks your adrenal system. Subsequently, those extra hormones from the overworked adrenals increase insulin levels and insulin resistance. That increase in insulin resistance then worsens inflammation and gut health further, restarting the whole cycle!

Getting your gut health taken care of can help you see relief from headaches, joint pain, weight gain, fatigue, food sensitivities, digestive issues, and more! Additionally, addressing gut health may have positive effects on various aspects of your overall well-being. Here’s more on PCOS and gut health.

Helps with weight loss.

Honestly, the points I’ve made so far are all beneficial for weight loss! However, there are more ways oats can help with losing weight with PCOS. Fiber is a type of carb that is slowly digested, so it keeps you feeling fuller longer! This is great for weight loss, because it helps you curb cravings and avoid feeling hungry between meals! However, oats can really raise blood sugar if you don’t know how much or how to eat it. That’s why it’s so important to discover your personal carb tolerance range, which you can do in The Cysterhood App.

The importance of carb tolerance? It helps you navigate how many carbs you can eat in order to prevent cravings, reduce insulin resistance, all while staying full and satisfied with each meal! For example, 1/2 a cup of cooked oats is around 20g of carbs, which is a good amount for breakfast…so in order to get that, you would need to measure and cook 1/4 cup of dry oats. If your overall carb tolerance for the day is 90g, you have another 70g of carbs you can eat throughout your day!

Gets you more of your daily nutrients!

Oats are just healthy! Moreover, they’re dense with vitamins and minerals that your body needs to function optimally. Furthermore, manganese, magnesium, copper, iron, zinc, folate, thiamin, pantothenic acid, and more are all packed in, and each one of those is essential to support a Cyster’s body through her natural healing journey!

How To Eat Oats For PCOS

There are several ways to eat oats with your PCOS diet . . . and they’re all delicious! You can find over a dozen recipes that include oats on The Cysterhood app where I have PCOS-friendly meal plans, workouts, and resources to help you naturally reverse your symptoms and heal!

But before we dive into recipe ideas, let’s talk about how to keep your blood sugar stable while eating oats! Oats can really raise blood sugar if you don’t know how much or how to eat it. This was me in college and struggling with PCOS. I read that oatmeal is good for you so I made myself a HUGE bowl (true story). And I had no idea about any of the tips I’m sharing here today… hence why it took me a while to manage PCOS!

But hopefully that’s not the case for you! You’ll see in each Cysterhood recipe that we follow small guidelines to ensure that you don’t eat a delicious breakfast followed by cravings or an energy crash. For example, you can always pair oats with nut butter! This is a healthy fat that prevents a blood sugar spike. Don’t drizzle honey on top of oats, because this is sugar. Another tip? Sprinkle in some collagen for protein, use cocoa nibs instead of chocolate chips, and use a dairy free milk like coconut or almond milk. And of course, discovering your carb tolerance as well.

Check out this Cyster who is part of our community and tried my lemon poppy seed overnight oats recipe:

jinnice testimony on her cysterhood recipe

Overnight Oats

So, is oatmeal good for PCOS? YES. Overnight oats is one of my favorite ways to eat oats! I LOVE this option, because you can make it the night before, and like Jinnice said, look forward to eating your healthy breakfast. It’s the easiest way to get a nutritious PCOS-friendly breakfast no matter how busy your mornings are. Below I’ll share a base overnight oats recipe, but you fan find more in The Cysterhood App, like these Chocolate Orange Overnight Oats!

Cauliflower Oatmeal Bowls

If you like oatmeal, but have a lower carb tolerance and would rather avoid eating lots of carbs for breakfast, use half oats and half cauliflower. Riced cauliflower has similar benefits with lots of fiber, but doesn’t have carbs, so it’s a great companion to oats! Here’s more healthy PCOS-friendly breakfast recip es to save for later!

Cookies and Desserts

Even if you’re on a PCOS diet, there is plenty of room for delicious treats and desserts! Oats can be used in lots of desserts to make them more filling and nutritious. Additionally, they add a wholesome texture and flavor to sweet treats, making them a versatile ingredient for healthier dessert options. On the app, I have a recipe for red velvet oatmeal bake and cranberry pecan oatmeal cookies! Both are super tasty and won’t compromise your health goals!

Pancakes

Instead of using almond flour as the starch for your pancakes, you can use oats! They are a healthier carb that’ll keep you feeling full and give you plenty of much-needed nutrients. Plus, incorporating oats into your diet can help support sustained energy levels throughout the day. If you need a recipe, download The Cysterhood app and check out my high-protein pancakes recipe!

Oat Milk

Oat milk is another simple way to enjoy oats on a PCOS-friendly diet. However, many store-bought oat milks contain gums, added oils, sweeteners, and stabilizers that can cause a quick blood-sugar spike. But when you make it yourself, oat milk can be a creamy, nutrient-rich option that still supports steady energy and better insulin sensitivity. Make it and then add it to smoothies, chia pudding, or even your morning decaf coffee.

To make it, all you need is rolled oats, cold water, and a quick blend. Just combine one cup of oats with three to four cups of water, blend for 20 to 30 seconds, and strain through a fine mesh strainer or nut-milk bag. Keep it unsweetened for the most PCOS-friendly option, and store it in the fridge for up to four days. It’s fresh, simple, and a great way to enjoy oats without any of the additives that can get in the way of your healing goals.

Base Overnight Oat Recipe For PCOS

Ingredients

1 ⅓ C rolled oats or steel-cut oats, gluten free (I don’t recommend instant oats)
2 scoops of gluten-free protein powder
3 tsp xylitol
1 C almond milk (or other dairy-free milk)
1 ¼ C dairy-free greek yogurt
1 TB of chia seeds
Desired mix-ins and toppings:
- Cinnamon
- Cocoa powder
- Cacao nibs
- Almond butter or other nut butters
- Peanut butter
- Vanilla
- Honey
- Maple syrup
- Raspberries
- Strawberries
- Apples
- Pears
- Peaches
- Other fruits with a low glycemic index (GI)
- Orange zest
- Pumpkin and pumpkin spice
- Raisins or dried cranberries
- Lemon
- Unsweetened shredded coconut
- Nuts
- Decaf instant coffee powder
- Matcha

Instructions

Add the oats, protein powder, and xylitol into a lidded jar or container and stir.
Pour in almond milk, dairy-free yogurt, and chia seeds and stir.
Mix in your toppings! (Except for fruit. Save those for the morning.)
Refrigerate overnight.
In the morning, stir and add more mix-ins or toppings if you like! If it’s too thick, add a little more almond milk and stir. Continue until it’s the desired consistency.
Enjoy!

Also trt: Pecan Pie Overnight Oats

Oats are PCOS-friendly, delicious, and super healthy!

If you’re playing your PCOS meal plan for the week, consider adding an oat recipe to the list! Whether you want a hearty breakfast or a nutritious snack, oats are a great choice. They won’t compromise your health goals in fact, they’ll help you reach them!

For more on PCOS-dieting, check out the PCOS Weight Loss blog and the A Cyster and Her Mister podcast. Every week my husband Sirak (a PCOS personal trainer) and I dive into all things polycystic ovary syndrome (PCOS) to help you reverse your condition and live symptom free!

PCOS Headaches: Causes and Treatment Options

Posted on January 12, 2024April 2, 2026 by Tallene

Polycystic ovary syndrome (PCOS) is a hormonal disorder that can cause a myriad of different symptoms ranging from common to rare. One of the more common symptoms of PCOS women experience is headaches!

If you’re a woman with PCOS and have headaches, but have always thought of the conditions as two separate issues, that’s probably not the case. Unfortunately, there are multiple ways PCOS could be causing regular headaches in Cysters like you!

So, I’m dedicating this post to PCOS and migraines. I’ll describe the relationship between the two and then give you some natural ways to improve your headaches and overall health as you naturally heal your PCOS!

Here’s what you need to know:

PCOS Headaches: Causes and Treatment Options

Headaches with PCOS can range from a dull ache to a splitting migraine. They can happen at any time, depending on the cause, but often a Cyster will experience migraines 2 days before your period or the first 3 days of your period. (Sometimes these are called menstrual migraines.)

No matter when they happen or how bad they are, headaches totally disrupt your life. They can prevent you from doing things you love or enjoying the present. So, getting to the bottom of the cause and finding relief should be a priority of any Cyster!

Does PCOS Cause Headaches?

Yes, PCOS can cause headaches in 3 different areas. The main culprit is hormonal imbalance. Women with PCOS often have imbalances of sex hormones, including estrogen and testosterone. Fluctuations of both hormones (specifically drops in estrogen levels during the menstrual cycle) are known to trigger migraines!

Another reason a woman with PCOS might get headaches is chronic inflammation. Inflammation happens when the immune system attacks toxins and bacteria, and goes back down when the “threat is neutralized.” However, in women with PCOS, because of poor gut health and other triggers, the immune system often attacks healthy cells and inflammation never goes away!

This chronic inflammation is taxing on the body, and can cause symptoms like swelling, pain, fatigue, and headaches! Plus, it can further throw your hormones out of whack, which could worsen your headaches and other symptoms as well.

The last potential trigger of a PCOS migraine is insulin resistance. Insulin resistance is when your body doesn’t properly process glucose, and instead of turning sugar to energy, it absorbs it into the body. This raises your blood sugar, worsens hormonal imbalances, triggers inflammation, and spirals into plenty other common PCOS symptoms headaches are one of those!

And since insulin resistance can negatively impact inflammation and hormone balance, all three of these likely work together to give you chronic headaches. Luckily, there are natural ways to improve these conditions and hopefully improve your headaches as well!

How To Treat PCOS Headaches

Try cutting gluten and dairy.

Gluten and dairy both have proteins that the immune system sometimes identifies as harmful. Because of this, the immune system attacks the proteins, causing gut health issues and inflammation. I recommend you try cutting both gluten and dairy for 30 days and see if you identify improvements in symptoms like bloating, digestive trouble, fatigue, skin issues, and headaches!

Eat balanced meals.

Eating the right foods can help all three of these problem areas! Of course, if you choose to cut dairy and gluten, that’s a great start for improving inflammation! But reducing processed foods, sugar, red meat, alcohol, and caffeine and instead eating more nutrient-rich foods will help you manage insulin resistance and hormone balance as well. You could experience more regulated hormone and blood sugar levels that could see improvements in headaches as a result.

Here’s more on foods to avoid with PCOS and here’s also a list of my favorite PCOS-fighting foods! To make it really easy, though, I recommend downloading The Cysterhood app which is full of recipes that promote your healing goals and taste delicious!

Prioritize sleep.

Sleep is essential for good health, but specifically for hormone balance and insulin resistance! Getting enough sleep can help you regulate everything in your body better and reduce the symptoms of hormonal imbalance and insulin resistance like migraines.

However, I know this can be super hard for Cysters! Many women with PCOS struggle with sleep, and many even develop sleep apnea, insomnia, or other disorders. If this is you, here are some tips for getting better sleep with PCOS.

Do low-impact exercises.

Exercise can also improve your risk factors of developing migraines. But, I don’t recommend any and every type of workout! If the goal is to maintain hormone balance, you’ve gotta keep your stress levels low that means no heart-pumping exercises.

I recommend low-impact exercises like yoga, pilates, light cardio, walking, and slow-weighted workouts. These exercises will help you increase insulin sensitivity, reduce inflammation, and balance your hormones, among so many other things! Because it can help with so much, headaches will likely improve too with other conditions. You can find PCOS-specific workout guides on the app.

Practice stress management.

Stress is another contributor to hormone imbalance, insulin resistance, and inflammation. By learning and practicing stress-management techniques, you can do a lot to help your headaches and other PCOS symptoms!

Exercise can help with stress management, and so can things like practicing mindfulness, using essential oils, spending time in nature, getting enough sleep, and doing things you love. Here’s more on PCOS self-care.

Take intentional supplements.

Always consult your doctor before trying any new supplements, but supplements can be a good way of naturally supporting your body’s healing! Here are some of the best supplements for your PCOS headache:

The effects of PCOS on the body can definitely cause headaches, but you can find relief!

PCOS can be reversed and you can live symptom free! With a deep understanding of PCOS and the right lifestyle changes, you can thrive and we’re here to support you. For more ways to heal, head to the PCOS Weight Loss blog and don’t forget to listen to my podcast, “A Cyster and Her Mister!” The Cysterhood is here to help empower you to take back your life despite PCOS.