Author: Tallene

Polycystic ovary syndrome (PCOS) is a hormonal condition shrouded in mystery. We don’t know the exact cause. We’re unsure why it shows up so differently in each Cyster. And we don’t understand why certain environmental and lifestyle factors can make symptoms worse. This uncertainty can make PCOS feel intimidating to manage (though it is possible!) and adds a huge mental load on top of everything else.

PCOS comes with a wide range of symptoms. Many are physical—like weight gain, irregular periods, fatigue, and infertility. But there are mental health challenges too, including anxiety, depression, and even trauma. In fact, women who have psychiatric disorders along with PCOS often experience more intense symptoms and face greater struggles in the healing process.

Because of this, a lot of Cysters wonder: could trauma cause (or other endocrine disorders)? If not, what’s the connection? That’s exactly what I’m going to talk about today!

PCOS and Trauma: Breaking the Mind/Body Cycle

If you’re a woman with PCOS, it’s probably no surprise that mental health issues are a really common part of the experience. Research finds that up to 64% of women with PCOS face mental health disorders. This can include depression, anxiety disorders, eating disorders, OCD, bipolar disorder, or trauma-related symptoms.

The first step in navigating mental health challenges alongside managing PCOS? Understanding what trauma is and how it might relate to the condition in the first place.

Here’s what you need to know about trauma and PCOS:

What Is Trauma?

Trauma is a psychological and deeply emotional reaction to an event or circumstance. Your body reads a situation as overwhelming, threatening, or unsafe, even when it’s not, triggering a panic response. This trauma can affect you mentally, emotionally, and physically by altering your body’s stress hormones, leading to chronic symptoms. 

PCOS and Intergenerational Trauma

Intergenerational trauma is trauma that not only affects the person who experiences it, but the children, too. Poor coping skills can lead to poor parenting and unproductive stress responses, which can actually influence a developing baby in the womb. 

In other words, studies suggest stress and trauma can literally be passed down. Often, the child may develop a history of childhood trauma and emotional abuse from the mother. And unfortunately, this may be because she didn’t have the tools or stress management skills to cope effectively—even after pregnancy.

So, what does this have to do with PCOS? Maternal stress while you were still developing could make you genetically predisposed to higher cortisol levels. This, in turn, can contribute to more intense PCOS symptoms later in life.

Can PCOS Be Caused by Trauma?

No, there’s no evidence that trauma directly increases your risk of developing PCOS. That doesn’t mean, however, that trauma isn’t linked to PCOS and other health conditions. Stress can make PCOS symptoms much worse by triggering a cascade of dysregulation in the body.

Here’s how it works:

Trauma triggers stress in the body.

First, trauma triggers a stress response. Cortisol levels shoot sky high in your body, leading to fatigue, weight changes, sleep disturbances, muscle weakness, and more. 

Stress puts the body into survival mode.

From an evolutionary perspective, stress is actually important for our survival. Centuries ago, stress signaled that danger was nearby, telling our bodies to go into protection mode. Though we’re no longer running from saber-toothed tigers, our bodies still perceive stress the same way.

This stress response is meant to be temporary, which is perfectly healthy. However, chronic stress from trauma or other lifestyle factors can keep our bodies in a perpetual state of fight-or-flight. This continued response can inevitably take a serious toll on both physical and mental health.

This increases insulin resistance and inflammation.

Our bodies do two things when we’re in survival mode: activate the immune system and store extra fat. The immune system kicks in, causing inflammation as your organs search for toxins or foreign invaders to eliminate. But when the body doesn’t detect a real threat and stress stays high, chronic inflammation can begin damaging healthy tissues and organs.

We also tend to pack on pounds in survival mode. Our bodies perceive the world around us as unsafe, and aren’t sure where the next meal will come from. Insulin resistance increases, blood sugar levels rise, excess fat is stored, and appetite goes up. The result? Increase calorie intake and weight gain.

It disrupts the hypothalamic-pituitary-adrenal (HPA) axis.

The HPA axis acts as a central hub, regulating key systems such as metabolism, circadian rhythms, immune function, cardiovascular health, and reproduction. The brain and HPA axis communicate constantly to release the right hormones at the right time. However, stress throws a wrench in the process. It disrupts communication, altering hormone production and regulation, which can cause a domino effect of problems throughout the body.  

The combined effects create hormonal imbalances.

Inflammation, insulin resistance, and high stress all lead to dysregulated hormones. It’s not just stress and insulin that get thrown off; hormones like estrogen, testosterone, progesterone, and luteinizing hormone can also become imbalanced. With so many issues straining the adrenal glands at once, keeping everything regulated feels impossible.

Symptoms intensify as the root issues of PCOS worsen. 

While hormone imbalances, insulin resistance, and inflammation are running rampant inside your body, PCOS symptoms intensify significantly. Symptoms like irregular menstrual cycles, acne, excess facial hair, thinning hair, weight gain, fatigue, digestive problems can all be traced back to one of three core causes of dysregulation.

Chronic symptoms lower quality of life and affect mental health.

These symptoms of PCOS can weigh you down in a big way. And when left unmanaged, it can feel like the symptoms rule your life. It’s really tough to find yourself in that position, and it can definitely increase stress levels. Ultimately, this creates a cycle that’s hard to break.

The cycle can then repeat, reinforcing itself.

Now stress is high again, so the cycle just repeats itself. This is how trauma impacts PCOS! With that said, trauma doesn’t directly cause PCOS. However, those who already have trauma and are then diagnosed with the condition will likely experience more intense symptoms. 

How to Deal With Trauma With PCOS

• See a therapist. Trauma can amplify stress and hormonal dysregulation, so professional guidance helps you process emotions and develop healthy coping strategies.
• Practice stress management techniques. Mindfulness, meditation, or breathing exercises can calm the HPA axis, reducing cortisol spikes that worsen PCOS symptoms.
• Cut as much caffeine as possible. Caffeine is like liquid stress, so reducing your intake can help support healing and reduce trauma symptoms. 
• Make your physical health a priority. Exercise and nutrition can support not just your physical health, but your mental health, too. Try a gluten- and dairy-free anti-inflammatory diet, along with slow-weighted workouts, for hormone-balancing benefits!
• Take strategic supplements. Certain supplements (like Inositol, zinc, vitamin D, or omega-3s) can support hormonal balance and reduce inflammation, especially in combination with lifestyle changes.
• Join a support group like The Cysterhood. Connecting with others who understand PCOS and trauma reduces isolation and provides encouragement, accountability, and shared knowledge. Download The Cysterhood app today!
• Build a new healthcare team. Finding doctors who listen, understand PCOS, and take trauma-informed approaches can make a big difference. I know it can be challenging to find those people, but here are some questions to ask potential doctors. 
• Start journaling and doing daily affirmations. Reflection and positive self-talk through journaling and affirmations help process emotions, reduce stress, and reinforce self-compassion.
• Practice forgiveness. Letting go of guilt, anger, or resentment toward family, friends, healthcare professionals, or even yourself can help lighten your mental load.
• Redefine your sense of self-worth. Recognizing your value beyond symptoms fosters resilience and supports healthier choices in managing PCOS and trauma.
• Be kind to yourself—no punishments here. Compassionate self-care breaks the cycle of stress and self-criticism, which can exacerbate PCOS symptoms and mental health struggles.

The development of PCOS isn’t caused by trauma, but it can make it worse. 

Living with PCOS and trauma can feel overwhelming, but it’s important to remember that your body and mind are resilient. Each step you take helps to chip away at the cycle of dysregulation. Healing isn’t about perfection; it’s about giving yourself the patience, care, and understanding you deserve while navigating both PCOS and the echoes of trauma.

Ready to take on your PCOS? Let’s do it! Here’s my essential guide to managing PCOS naturally. Of course, don’t forget to download the app and listen to A Cyster and Her Mister every week!

PCOS comes with a long list of symptoms, but one of the most frustrating for many Cysters is stubborn weight gain. And, contrary to popular belief, this extra weight isn’t just about poor diet or lack of exercise. The underlying issues of PCOS actually make it super hard to lose weight. Hormonal imbalances, inflammation, and insulin resistance all work against Cysters by promoting fat storage, spiking stress levels, and increasing cravings.

As women with PCOS look for relief, it’s no surprise that popular GLP-1 medications like Ozempic can feel like a miracle fix. But, when something seems too good to be true . . . it usually is. That’s why I always recommend a sustainable, long-term approach—one that supports all of your PCOS symptoms, not just weight.

Before we dive into what that looks like, let’s talk Ozempic for PCOS. I’ll break down what it is, how it works for PCOS, when you’ll see appetite change, and why natural, lasting weight loss is the better option in the long run.

Here’s what you need to know:

How Long Does It Take For Ozempic To Suppress Appetite With PCOS? 

GLP-1 medications like Ozempic, Wegovy, Mounjaro, and Zepbound are all the rage right now. Everyone, from celebrities and co-workers to friends and family members, seems to be shedding pounds with a simple weekly injection. But before jumping on the bandwagon, it’s important to understand how these medications actually work and what they do to your body. There’s more to the story than just quick weight loss, especially for those of us with PCOS.

What Is Ozempic?

Ozempic is a GLP-1 receptor agonist medication, which means it mimics a natural hormone in your body called glucagon-like peptide 1 (GLP-1). This hormone helps regulate blood sugar by slowing digestion and decreasing your appetite. By mimicking this hormone, Ozempic tricks your body into responding more effectively to insulin. 

Ozempic was made for people with type 2 diabetes to help control blood sugar levels more effectively. So, what does Ozempic do? It masks insulin resistance, helping lower blood sugar levels and keep them more stable throughout the day. As insulin sensitivity increases, people on Ozempic see improvements in fatigue, weight loss, and appetite control.

The main problems? For one, Ozempic can trigger plenty of negative side effects that will inevitably cause further frustration. Secondly, Ozempic is not a permanent weight loss solution—no matter how much it may be advertised as such. My belief is that all medications should have an exit plan. However, GLP-1 meds only work when you’re taking injections. It’s not actually solving your root issues—it’s just masking symptoms. Luckily, you can naturally fix those root issues in a way that’s permanent and side-effect free.

What Is Ozempic Used For?

• Type 2 Diabetes Management
• Improving Insulin Sensitivity 
• Improving A1C Levels 
• Weight Loss Support 
• Cardiovascular Risk Reduction

Does Ozempic Help With PCOS Symptoms?

Technically, yes. However, it’s important for me to note that Ozempic is not approved by the Food and Drug Administration (FDA) for PCOS. It only has FDA approval for Type 2 Diabetes, though some doctors may still prescribe Ozempic off-label to Cysters for weight management. And, it works—many women with PCOS will see weight loss while taking Ozempic. 

But what about the other effects? Since Ozempic improves insulin sensitivity, it can also address other issues linked to high blood sugar. Weight gain, fatigue, cravings, dark skin patches, and irregular menstrual cycles can all improve when on Ozempic or other GLP-1 medications. But, for long-term relief from these symptoms, you’ll have to heal insulin resistance from within—not with a needle.  

How Quickly Does Ozempic Suppress Appetite With PCOS?

Most people on Ozempic notice a change in appetite within the first week or two. For others, appetite suppression becomes more noticeable within the first 1–2 months. By around four months, most people see cravings decrease and appetite control strengthen. This makes it easier to eat healthy portions and avoid mindless snacking between meals.

Related: Why Am I Not Losing Weight on Ozempic With PCOS?

How To Use Ozempic For Weight Loss When You Have PCOS

Ozempic is a simple once-a-week injection for anyone who’s prescribed it, whether on or off label. However, Cysters should avoid GLP-1 medications when trying to heal PCOS and lose body weight. 

Remember, in order for Ozempic to work, you must be taking the medication. That means you’ll have to deal with the intense side effects and the high prescription cost while still putting up with PCOS symptoms unrelated to insulin resistance. Overall, it’s better to find natural weight management solutions that can reverse all your symptoms—not just mask some of them! 

Here’s more on How to Lose Weight with PCOS. 

How To Lose Weight Without Ozempic With PCOS

Eat a gluten- and dairy-free anti-inflammatory diet. 

The foods we put on our plates have a big impact on our metabolism! You can increase insulin sensitivity naturally by being intentional about the food you eat. Now, we don’t want to do any fad diets—we want something sustainable to reverse your condition long-term. 

I recommend a gluten- and dairy-free anti-inflammatory diet! This diet isn’t restrictive—it’s strategic. You can still eat your favorites like brownies, pancakes, pizza, chicken nuggets, and more with the right ingredients. You can find all my PCOS-friendly recipes and build your own meal plan on The Cysterhood app! 

Limit your alcohol intake.

Alcohol isn’t doing you any favors when it comes to losing weight with PCOS. Many adult drinks are loaded with sugar and carbs, which can cause blood sugar spikes and worsen insulin resistance. 

On top of that, alcohol increases inflammation and puts extra strain on your liver—one of the key organs involved in hormone balance and metabolism. A glass of wine here and there is totally fine, but limiting alcohol with PCOS can really help support your weight loss and overall hormone health.

Cut out caffeine. 

If you’re relying on coffee to push through PCOS-related fatigue, you’re not alone. But caffeine may actually be making things worse. It triggers a spike in cortisol (your stress hormone), which puts your body into “fight or flight” mode. This stress response can slow down your metabolism and encourage fat storage, especially around the belly. To support weight loss and hormone balance, it’s worth reducing caffeine and finding more nourishing ways to boost energy. Staying hydrated, moving your body, and focusing on adaptogens are a few great alternatives! This is a tough one, but I know you can do it! 

Drink plenty of water. 

Water is a surprisingly powerful weight loss tool. It supports the metabolism, reduces cravings, improves insulin sensitivity, and boosts energy naturally. I recommend aiming for at least half your body weight in ounces of water per day!

Do daily, slow-weighted workouts.

Slow-weighted workouts are one of the best forms of exercise for women with PCOS trying to lose weight. They help build lean muscle, which boosts your metabolism and helps burn more fat—even at rest!

Unlike intense cardio, slower strength training won’t spike cortisol. It also improves insulin sensitivity, balances hormones, and reduces inflammation—all major factors in PCOS-related weight gain. Plus, these workouts are gentle, sustainable, and great for supporting long-term results without burning out your body.

Want PCOS-friendly workout routines? You can find them on The Cysterhood app!

Take insulin-sensitizing supplements. 

The right vitamins and minerals can make a big impact on your PCOS weight loss goals. (You can’t get it all with a great diet!) Consulting with your doctor about insulin-sensitizing supplements can be a game-changer for those with PCOS. Not only will these lower inflammation, but they will also help support your metabolism! 

Here are my recommended supplements for weight loss with PCOS:

• Berberine Advanced: Helps lower blood sugar and improve insulin sensitivity naturally
• Inositol Complete: Powerful blend of inositols that supports hormone balance and reduces cravings by improving insulin function
• Omega-3: Fights inflammation and supports healthy metabolism
• Multivitamin: Fills nutritional gaps that may be impacting energy, metabolism, and hormonal balance—all key for effective weight loss

Ozempic won’t provide long-term results, but natural lifestyle changes will!

Ozempic might help curb your appetite for a little while, but true healing and lasting weight loss come from nurturing your body with love and patience. By embracing gentle lifestyle changes (like diet, exercise, and supplements), you’re giving yourself the best chance to thrive. Soon, you’ll be symptom-free with PCOS!

Want a deeper dive on reversing your symptoms? Read my Essential Guide to Managing PCOS Naturally and don’t forget to download The Cysterhood app. We can’t wait to see you there!

There are so many ways to reverse polycystic ovary syndrome (PCOS) and reverse your symptoms naturally. The key is getting to the core of your symptoms by making one intentional lifestyle change at a time. One of the best ways to get to those root issues? Nutrition. As a PCOS dietitian, I am so passionate about helping Cysters make a real impact on their body using delicious, but strategic, foods and eating habits. A gluten- and dairy-free anti-inflammatory diet can improve insulin sensitivity, reduce inflammation, and balance hormones, reversing symptoms of PCOS like weight gain, difficulty losing weight, fatigue, and cravings. 

If you’ve been researching nutrition for a while, you know that eating well isn’t just about what you eat. It’s mostly about that, yes! But, it’s also about being intentional with our meals and exercises that target the root causes of our symptoms. This is why The Cysterhood app not only includes hundreds of recipes, but it also has a handy meal planner, a carb and calorie tracker, and routine builder. It’s also why I recommend tracking your macros! 

Not sure what tracking macros is? That’s what I’m going to discuss today! I’ll break down what macros are, what your macros need to be, and how to track them to level-up your nutrition habits! 

Macros for PCOS: Fueling Your Body the Right Way 

Not all foods are created equal—you know that! But, foods aren’t simply good for you or bad for you. It’s a lot more nuanced than that! Instead of focusing on restrictive dieting, you should instead focus on eating balanced foods. You want a variety of protein, fats, and carbs in your carb tolerance range in the right ratios to best support your body and manage PCOS. This is what tracking macros is all about!

Here’s what you need to know:

What Are Macros & Why Are Macros Important For PCOS?

Macronutrients (macros) are the name for the three main nutrients that support our body: carbohydrates, protein, and fat. Carbs help give you energy. Protein is essential for muscle tissue repair, hormone production, and immune health. And, fats help with cognitive function, cellular health, and hormone balance. You need all of them for a healthy body! However, too much of one and not enough of another can make it hard for you to reach your health goals, even when you’re eating PCOS-friendly foods. 

Too many carbs can worsen insulin resistance (which is already super common in women with PCOS) and contribute to belly fat, but too little will have you feeling fatigued. That’s why we recommend discovering your unique Carb Tolerance Range (we help you find this in The Cysterhood App!). Too much protein can displace other nutrients, but too little can make it difficult to balance blood sugar levels, fight cravings, and feel energized. And, too much fat can increase inflammation and delay digestion, but too little can throw off hormones and decrease vitamin absorption.

So, to lose weight, improve symptoms, and reverse PCOS, it’s a good idea to be mindful of macronutrient balance! 

What Should Macros Be For PCOS?

Protein: 30-35%

Protein should make up 30-35% of your daily calorie intake. For PCOS, I recommend you aim on the higher side! Some great high-protein foods include salmon, lentils and beans, chicken, turkey, and eggs. 

Fat 30-35%

Healthy fats like olive oil, avocados, nuts, nut butters, coconut flakes, and chia seeds should make up 30-35% of your macronutrient balance. Skip fats from fried foods, processed meats, and packaged baked goods. 

Carbs 30-40%

For carbohydrates, aim for 30-40%. The total percentage depends on your carb tolerance, but you should generally aim for the lower side of things to manage insulin levels. And, for your daily carb intake, don’t jump to processed foods and sugar drinks. Instead, choose low-glycemic fruits (like berries), starchy vegetables (like squash and sweet potatoes), and whole grains (like quinoa). A little dark chocolate is good, too!

How To Count Macros When You Have PCOS

Step 1: Calculate your calorie needs. 

Before you can calculate your macros, you need to know your goal total calories for the day. It has to do with your weight, height, physical activity levels, and goals! Here’s an in-depth calorie calculator from the Mayo Clinic. 

Step 2: Set your macro goals. 

Next, break up your macros based on the percentages above! For protein, aim for about 1 gram of protein per pound of your body weight. Then, aim for 30-35% of your calorie intake coming from fat, which will shake out to 60-80 grams of fat. Any calories you have left after that should go to carbs!

Step 3: Find a macro tracking app. 

Tracking macros can be done on pen and paper, but it’s not always easy to know whether a food is fat, protein, or carbs. Use a macro tracking app to keep it all straight for you! Here are some popular ones:

• MyFitnessPal
• Cronometer
• Carb Manager

Step 4: Eat PCOS-friendly foods.

Now that you know how your macronutrients break down, it’s time to fill your plate (or your meal planner.) You can build out your plan on The Cysterhood app, which is full of PCOS- friendly foods and delicious meals that will keep you on track without giving up your favorite dishes. I’m talking pizza, brownies, burgers—it’s all about intentional ingredients and nutrient balance! 

Step 5: Pair macros strategically. 

Every meal or snack should include all three macros. Protein and fat help slow down the digestion of carbs, which prevent blood sugar spikes and crashes that can lead to cravings, fatigue, and insulin resistance. When your meals are balanced with all three, you’ll enjoy steady energy, feel fuller for longer, and support more stable hormones. 

Step 6: Prep and plan your meals.

It’s hard to follow any diet without a plan. When you’re hungry, and aren’t sure what to eat, it’s easy to grab processed, quick foods that don’t offer great nutritional value or macro balance. So, to set yourself up for success, plan your meals in advance! Here’s a 7-day PCOS diet plan to get you started, then you can build your own meal plan on The Cysterhood app! 

Step 7: Track your symptoms, too. 

Remember, the goal of your anti-inflammatory, gluten- and dairy-free diet is to help reverse PCOS and live symptom-free. So, as you’re logging your macros and eating well, also track the improvements in your symptoms. Seeing real progress will keep you motivated and help turn these healthy habits into long-term lifestyle change.

Step 8: Adjust your macros when needed.  

Your macro needs may change over time. Here are some signs it may be time to change things up:

• You stop seeing progress in symptoms or weight loss. (Lower carbs and fat. Increase protein.) 
• Your physical activity levels change. (Increase carbs and protein.)  
• You start experiencing new symptoms. (Reevaluate macro balance.)
• Your goals change. Like, you shift to muscle building over weight loss. (Increase protein and carbs.) 
• You’ve increased your carb tolerance. (Add more complex carbs.) 
• You’re feeling too hungry or too full. (Reevaluate macro balance.)

What Should I Add to My PCOS Grocery List for Balanced Macros?

Dairy-Free Alternatives

• Unsweetened almond milk, oat milk, or coconut milk
• Dairy-free cheeses
• Dairy-free yogurts (coconut or almond-based, unsweetened)
• Nutritional yeast (for cheesy flavor)

Gluten-Free Grains & Grain Alternatives

• Oats
• Quinoa
• Almond flour, coconut flour, cassava flour
• Brown rice, wild rice
• Buckwheat

Protein

• Organic chicken
• Grass-fed lean beef
• Wild salmon
• Lentils and chickpeas
• Canned or dried beans (black beans, kidney beans)
• Organic tofu or tempeh (if you can tolerate soy with PCOS)
• Collagen peptides (dairy-free)
• Grass-fed beef jerky or turkey sticks (no added sugar)

Vegetables

• Zucchini, bell peppers, and cucumbers
• Sweet potatoes
• Garlic and onions
• Avocado
• Leafy greens (spinach, kale, arugula)
• Cruciferous veggies (broccoli, cauliflower, Brussels sprouts)

Fruits

• Berries (blueberries, raspberries, blackberries)
• Lemons and limes
• Apples
• Pears

Oils, Nuts, and Seeds

• Avocado oil
• Coconut oil
• Extra virgin olive oil
• Chia seeds, flaxseeds
• Walnuts, almonds, pumpkin seeds, sunflower seeds
• Nut butters (almond, cashew, sunflower—no sugar added)

Treats & Sweeteners

• Dark chocolate (70%+ cacao, dairy-free)
• Raw cacao powder
• Coconut flakes (unsweetened)

Condiments & Sauces

• Coconut aminos
• Tahini
• Mustard, hummus (check for additives)
• Tomato paste, salsa (sugar-free)

Herbs & Spices

• Turmeric
• Cinnamon
• Ginger
• Oregano
• Thyme
• Rosemary
• Parsley
• Cilantro
• Cumin
• Coriander
• Paprika
• Basil
• Sea salt

Beverages

• Herbal teas (Testosterone Relief Tea)
• Bone broth
• Sparkling water

Macros are a great way to get the most out of your meals!

The bottom line? Macros aren’t just numbers—they’re tools. When used with intention, they can help you stop guessing and start truly nourishing your body. For women with PCOS, this means fewer symptoms, more energy, and finally feeling in control of your health. You don’t need to eat perfectly. You just need to eat with purpose. And, when you do, food becomes your most powerful form of medicine! That, along with other lifestyle changes that naturally manage PCOS, can make a big BIG difference in your health. 

Though a gluten- and dairy-free, anti-inflammatory diet and macro tracking is great for healing PCOS, it can still be hard to get all your recommended, daily vitamins and minerals. That’s why I recommend taking PCOS-friendly supplements to fill the gaps. You can find the full line on Ovafit! And, for more on how to use nutrition to reverse PCOS, browse the PCOS Weight Loss blog and listen to A Cyster and Her Mister podcast. 

Polycystic ovarian syndrome (PCOS) is a complex hormonal disorder that affects lots of systems in the body. Yes, PCOS can impact more than just the reproductive system! This is why the symptoms of PCOS are so vast and can encompass the whole body. Things like irregular periods, excess facial hair growth, acne, fatigue, mood swings, infertility, weight gain, sleep issues, and digestive system problems are all very common symptoms in people with PCOS. 

Today, I am going to focus on that last one! Digestive issues include food sensitivities, poor nutrient absorption, cramping, bathroom struggles, and BLOATING. Bloating is so common with PCOS, that it even has a name. They call it “PCOS belly” and this describes how a Cyster’s belly is sometimes prominent due to hormonal imbalances that affect fat distribution. This causes more fat storage in her abdominal cavity. Many times this can give a bloated look and can negatively affect our confidence, and it can feel extremely uncomfortable, too! 

Luckily, there are lots of ways to reduce bloating, relieve digestive issues, and reverse your symptoms naturally. So let’s dive into this!

PCOS Bloating: Why It Happens and What To Do About It

First of all, what is bloating? Bloating is when your stomach feels full and tight because of excess gas and other digestive issues. Many women experience this pressure during certain parts of their menstrual cycle, but women with PCOS often feel it all the time! It can get extremely uncomfortable and can seriously affect our quality of life. 

How Does PCOS Cause Bloating?

There are quite a few ways polycystic ovary syndrome (PCOS) can contribute to bloating. PCOS is primarily a hormone condition, and those fluctuations in hormones trigger inflammation and disrupt the digestive process by altering the balance of flora and bile acids in your gut microbiota. Plus, low progesterone can cause fluid retention, which can lead to bloating.

Having high testosterone leads to belly fat with PCOS as well. Most women with PCOS struggle with high testosterone. Having high testosterone makes us store fat deeper in our abdominal cavity. The deeper fat is stored, the more dangerous it is for your health compared to the fat that’s stored just under your skin.

But, that’s not all. Women with PCOS are more prone to digestive disorders like irritable bowel syndrome (IBS), GERD, and chronic constipation. And, if you’re on any common PCOS prescriptions like metformin, clomiphene, or hormonal birth control, that could cause bloating, too. It all plays a role! 

How To Get Rid of PCOS Bloating

Eat more fiber. 

One of the essential elements of managing PCOS effectively is a balanced diet! And including fiber is a MUST not just for our well-being but for mending our bloating issues. It helps by improving insulin sensitivity, which can worsen hormonal imbalances and inflammation. Additionally, fiber helps promote regular bowel movements and gut health.  

High-fiber foods include legumes, quinoa, sweet potatoes, nuts, seeds like chia seeds, fruits, and cruciferous vegetables! (Which include asparagus, beans, broccoli, brussels sprouts, cabbage, and cauliflower.) Whole grains are also a great source of fiber, just be sure that they’re gluten free. You can find LOTS of high-fiber meals and snacks on The Cysterhood app! Give it a download for all my favorite PCOS-friendly recipes. You can also read about the connection between PCOS and IBS in this post.

Cut inflammatory foods. 

Inflammation is a big part of why Cysters experience bloating and poor gut health. It can actually contribute to a lot of PCOS issues and perpetuate a cycle of hormonal imbalance and insulin resistance, too. I recommend trying to reduce inflammatory foods like dairy products, gluten, fried foods, processed snacks, and alcohol for 30 days (then reintroducing these back afterward to see how much you can tolerate). The less chronic inflammation in our bodies, the better our gut health can be!  

Manage blood sugar levels. 

Insulin resistance is when your body becomes less reactive to glucose. So, instead of converting it to energy, your cells absorb the sugar as fat and raise your insulin levels. This can trigger inflammation and cause hormone imbalances like hyperandrogenism! Both leading to belly fat. Knowing your Carb Tolerance Range and focusing on an anti-inflammatory, balanced PCOS diet to manage your blood sugar levels, reduce bloating, and find lots more symptom relief! 

Practice mindful eating.

Mindful eating is when you slow down, chew thoroughly, and pay attention to your body’s while you eat. It’s not just to prevent you from overeating, but it’s actually super helpful for reducing bloating! Mindful eating reduces the amount of air swallowed and gives the digestive system time to properly break down food.

Stay hydrated. 

Our bodies can’t carry out its thousands of daily chemical reactions and processes optimally without water! We NEED to stay hydrated to feel our best. When we’re dehydrated, our body actually retains fluid (yes, tool little water can lead to water retention!) which can cause constipation. However, when we’re hydrated, it helps everything get flushed out to reduce bloating!

Exercise regularly. 

Regular exercise lowers insulin resistance, hormonal imbalances, and inflammation—the three things that contribute the most to PCOS symptoms like boating! Doing physical activity like slow-weighted workouts can help deflate that bloat and encourage healthy digestion. Just make sure you keep the workouts low-impact, such as lifting weights over high-intensity cardio. Raising your heart rate for long periods of time and pumping your body full of adrenaline (like in a 60 minute cardio kickboxing class) can sometimes worsen symptoms! You can find PCOS-friendly workouts on The Cysterhood app as well! 

Take probiotics and curcumin. 

Probiotics are supplements that help with the balance of good and bad bacteria in our gut microbiome. When your gut bacteria is balanced, you’ll likely find relief from most of your GI issues including bloating! 

Another natural supplement that’s super helpful for bloating is curcumin aka turmeric! It has anti-inflammatory health benefits that can help improve your gut health and reduce bloating. Plus, curcumin has plenty of other PCOS benefits too! Just make sure you get high-quality vitamins like my PCOS-friendly supplement line Ovafit! 

Trade soda for herbal tea or kombucha. 

Carbonation and sugar can both lead to significant bloat. So, if you’re drinking a few sodas every day, this most likely won’t help you reduce bloating. Swap your soda for herbal tea like peppermint tea or chamomile. They both have ingredients that relax the muscles in the digestive tract to relieve gas and bloating. Ginger is also a good choice because it’s anti-inflammatory. If you’re interested in grabbing some tea, try Tesosterone Relief Tea that can also help you lower androgen levels!

If you like kombucha, that’s another good alternative for a healthy gut! It’s a fermented drink that naturally contains probiotics, which we’ve already discussed are great for bloating relief! Here are other PCOS benefits of kombucha as well! I like to pour about half a cup and put in a bunch of ice, this makes it super refreshing and low sugar since I’m drinking less than I would if I had the whole bottle.

Strive for quality sleep. 

Sleep is essential for proper hormone balance. Ensuring you get 8 hours of good sleep can help you see big improvements in all your PCOS symptoms, including digestive problems and bloating. 

Of course, good sleep isn’t always a breeze with PCOS since Cysters are much more likely to experience sleep disorders. Sleep apnea and insomnia are very common! But, with strategies in the post called How to Get Better Sleep with PCOS, we hope we can help you figure out a nightly routine that works for you. 

There are lots of ways to relieve bloating with PCOS! 

There is no reason you should live with any chronic symptoms that reduce your quality of life. Bloating combined with all the other symptoms of PCOS can be really difficult to deal with day after day. However, you can find natural healing from your PCOS and live symptom-free!

Find out more on the blog, on my podcast, and on The Cysterhood app. We can do this together!

Polycystic ovary syndrome (PCOS) is a condition that throws off hormonal balance—especially key reproductive hormones like estrogen, testosterone, and progesterone. And guess what? There’s another major life event that impacts these same hormones in a big way: pregnancy!

Because both pregnancy and PCOS can throw hormones out of balance, they share a lot of the same symptoms—making it tricky to tell the difference! This can lead some Cysters to miss the early signs of pregnancy, which may delay prenatal care, increase the risk of complications, or postpone important lifestyle changes to support a healthy pregnancy.

So, today I want to walk you through the distinct and overlapping symptoms of PCOS and pregnancy. Hopefully, this will help you better understand what’s happening in your body. That way, you’ll know when it’s time to do some PCOS symptom management and when it’s time to take a pregnancy test. 

PCOS And First Trimester Pregnancy Symptoms

When most women miss a period or experience some unusual pelvic pain, pregnancy is one of the first things they consider to be the cause! However, if you’ve been diagnosed with PCOS, irregular menstrual cycles and random cramping can just be a normal Tuesday. Because of this, it’s challenging for Cysters to recognize pregnancy in the first trimester! 

Here’s more on why:

Can PCOS Mimic Pregnancy Symptoms?

Yes! Many of the common symptoms of PCOS mimic first-trimester pregnancy symptoms. PCOS hormonal imbalances of estrogen, testosterone, progesterone, luteinizing hormone (LH), follicle-stimulating hormone (FSH), and insulin lead to symptoms like missed or irregular periods, fatigue, mood swings, bloating, constipation, headaches, pelvic pain, cramping, lower back pain, and weight gain. Of course, all these are also first-trimester pregnancy symptoms! 

Because these symptoms are common for women with PCOS, they often don’t find out they’re pregnant until several weeks later than the average woman. Though it can be difficult, it’s a good idea to track your cycle, journal your symptoms, and be mindful of any symptom changes (even if they’re subtle). I also recommend keeping some pregnancy tests on hand to take a few days after your missed periods! That way, you can have extra confidence whether you’re dealing with PCOS or pregnancy. 

Of course, if you ever experience changes in your symptoms, but your pregnancy test is negative, you can get a blood test for insight into what might be happening in your body! Here’s more on how PCOS affects pregnancy even beyond the first trimester. 

What Are The Early Pregnancy Symptoms That Don’t Overlap with PCOS?

If you can’t rely on the standard tell-tale signs of pregnancy like missed periods, fatigue, mood swings, and weight gain, then how do you know when it’s time to take a pregnancy test? Luckily, not every symptom of pregnancy crossover to PCOS. So, below I’m going to break down other potential first-trimester symptoms to look out for! 

Nausea and Vomiting 

Here’s a common pregnancy symptom: morning sickness! This comes from the rapid increase of human chorionic gonadotropin (hCG), a hormone produced by the placenta that only happens during pregnancy. Other things that may contribute to nausea and vomiting are increased sensitivity to smells, changes in estrogen and progesterone, and blood sugar fluctuations. 

Breast Tenderness

Pregnant women often experience breast tenderness as changes in estrogen, prolactin, and progesterone levels prompt the growth of milk ducts and glands! Plus, the increased blood flow to the breasts and fluid retention that comes with pregnancy can cause swollen and tender breasts. 

Frequent Urination

Even though the fetus is very small in the first trimester, your uterus starts expanding right away. That means there’s less room for your bladder, and you’ll be making more trips to the bathroom! That spike in hCG will also increase blood flow to the pelvic area, stimulating the kidneys to produce more urine. Fluid retention plays a role, too!  

New Food Cravings and Aversions 

Intense cravings are super common with PCOS, especially for carbs and sweets, thanks to insulin resistance. But pregnancy cravings? They’re a whole different experience! While PCOS cravings are often tied to blood sugar imbalances, pregnancy cravings (and aversions) are triggered by hormonal shifts, increased nutritional needs, and heightened senses.

This means you might suddenly crave foods you never liked before, weird food combinations (pickles & ice cream, anyone?), or even non-food items like chalk or ice (a condition called pica, often linked to nutrient deficiencies). If you notice new and intense cravings that feel totally out of the ordinary, it could be a sign of pregnancy rather than just PCOS!

Dizziness or Lightheadedness

Increased blood volume, low blood sugar levels, chances in circulation, iron deficiencies, hormonal fluctuations, and even morning sickness during the first trimester of pregnancy can lead to feelings of dizziness or lightheadedness.

Spotting

A lot of changes are happening to the uterus during pregnancy, so even though you’re not experiencing periods, spotting isn’t uncommon. This can happen when the egg attaches to the uterine lining or due to increased sensitivity of your cervix.

Heightened Sense of Smell and Smell Aversions 

No one knows exactly why pregnancy heightens your sense of smell, but many experts believe it’s an evolutionary defense mechanism—helping pregnant women instinctively avoid harmful foods and substances. Others suggest it’s linked to rising hCG levels in early pregnancy. Whatever the cause, heightened smell sensitivity is a super common first-trimester symptom and can even contribute to food aversions and nausea!

Increased Basal Body Temperature 

Tracking changes in basal body temperature (BBT) is one of the most reliable ways to monitor your menstrual cycle with PCOS. Normally, BBT rises by about 0.5°F to 1.0°F (0.3°C to 0.6°C) after ovulation due to progesterone. If you notice a consistent rise in temperature lasting more than 18 days, it could be an early sign of pregnancy!

Changes in Cervical Mucus 

The hormonal fluctuations that come with pregnancy can change cervical mucus. The mucus usually increases, becomes thick and stretchy, and has a milky white color. Seeing this change in cervical mucus could mean you’re pregnant. 

Leg Cramps

Increased blood volume can slow circulation and increase swelling in the legs, causing cramps. Pregnant women often experience these at night! Additionally, pregnant women require more fluids and daily nutrients. If a woman with PCOS doesn’t realize she’s pregnant and fails to meet these needs, leg cramps could be even more likely. 

Vivid Dreams 

Here’s a strange one, but it’s super common with pregnancy! Changes in progesterone and estrogen can alter brain activity and influence the way dreams are processed and remembered, which could contribute to vivid, crazy dreams. Pregnant women also experience more Rapid Eye Movement (REM) sleep than non-pregnant women, and this is where dreams happen. This can contribute to those wild dreams, too! 

Know your pregnancy as soon as possible by differentiating between PCOS and pregnancy symptoms!

When you have PCOS, your body can feel totally out of control. Knowing what’s going on inside your own skin can feel impossible, but it’s so important for your personal well-being to be aware of changes happening in your body. There are a lot of overlapping symptoms of PCOS and pregnancy, but understanding the distinct side effects of pregnancy can help you identify the early signs, so you know when it’s time to test! 

Interested in how you can increase your chances of getting pregnant with PCOS and have a healthy PCOS pregnancy? Check out these other blog posts and podcast episodes:

• How to Have a Healthy Pregnancy with PCOS
• How to Increase Ovulation with PCOS 
• What’s the Best Age to Get Pregnant with PCOS?
• PCOS & Pregnancy: Fertility, Gestation, Postpartum
• How to Improve Fertility with PCOS