Category: PCOS Diet

One of the hardest parts of changing your eating habits is saying goodbye to some of your favorite comfort foods. But as a PCOS dietitian, let me assure you—your diet shouldn’t feel restrictive. Any approach that only focuses on what you “can’t” eat isn’t sustainable. It doesn’t lead to long-term lifestyle change or true healing.

Instead of cutting out your favorite foods like cookies, pizza, chicken nuggets, or Chinese takeout, it’s all about finding smart ingredient swaps. You can still enjoy the flavors you love—just in a way that won’t throw off your hormones, worsen insulin resistance, or increase inflammation. And the best part? With the right resources, it’s way easier than it sounds.

I always recommend women with PCOS to try a gluten- and dairy-free anti-inflammatory diet. It’s a great way to relieve symptoms, reduce the risk of long-term complications, and promote healing from within. To make that journey easier, from cooking hormone-friendly meals to picking the right supplements, I created The Cysterhood app. It’s packed with recipes, workouts, resources, and community, all designed specifically for the PCOS body.

And to show you just how simple it can be to recreate your favorite meals in a PCOS-friendly way, I’m going to walk you through a new version of a classic: Mongolian beef. This popular Asian dish is getting a hormone-supportive upgrade.

Let’s do some quick cooking:

Mongolian Beef Recipe for a PCOS-Friendly Diet

I LOVE this Mongolian beef recipe! It’s a meal I know won’t trigger any of my symptoms. And, not only that, but it will actually help me feel better. It’s high in protein, anti-inflammatory, fiber-rich, and packed with beneficial nutrients like vitamin C, antioxidants, iron, and more.

But instead of just giving you the recipe, I want to explain the strategy behind this PCOS-friendly version of Mongolian beef. This way, hopefully you can find ways to make healthier alternatives to your favorite meals, rather than cutting them out altogether. Plus, we’ll talk a little about Mongolian beef if you’re trying it for the first time.

What Is Mongolian Beef?

Despite the name, Mongolian beef was created in Taiwan and popularized in Asian-American restaurants in the United States. The classic version has thinly sliced beef, scallions, and a sweet and savory sauce served over rice. 

What Does Mongolian Beef Taste Like?

Mongolian beef has a bold, rich flavor that’s primarily savory, with a hint of sweetness and mild heat that makes it a foodie favorite. It’s also aromatic, thanks to fresh ginger, garlic, and other flavorful Asian herbs and spices.

How to Make Mongolian Beef PCOS-Friendly 

Choose lean beef like sliced flank steak or sirloin. 

When choosing beef for your dish, avoid fatty cuts since they raise saturated fat levels and can increase inflammation. Leaner cuts, like flank steak or sirloin, are still great sources of protein—they just skip the excess cholesterol. Even better, they’re also packed with iron, zinc, B vitamins, and other important nutrients. If you’re on a budget, lean ground beef is a great alternative, too.

Swap soy sauce for coconut aminos. 

Dark soy sauce contains gluten and high sodium, which can trigger inflammation and hormonal imbalances for some Cysters. Luckily, there’s an easy swap: coconut aminos. They’re gluten-free, lower in sodium, and packed with beneficial amino acids that support digestion and overall health. Plus, the flavor is pretty much the same!

In addition to gluten, here are other foods to avoid with PCOS.

Use non-starchy vegetables. 

Starchy vegetables like peas, corn, carrots, and squash naturally have more carbs and sugars. While they do offer plenty of vitamins and minerals, choosing non-starchy veggies lets you enjoy those benefits without the potential impact on your blood sugar. 

Veggies like broccoli, cauliflower, bell peppers, green beans, green onions, and mushrooms are all excellent options. Not only are they gentler on blood sugar and PCOS-friendly, but they pair just as nicely with Mongolian beef.

For a thickener, use arrowroot flour. 

Cornstarch is a popular sauce ingredient used for thickening. However, it’s highly processed, calorie-dense, and offers little to no nutritional value. It can also be harder to digest and may contribute to inflammation, which isn’t ideal for hormone health. 

Arrowroot flour is a less processed, plant-based starch that’s lower in calories, easier on the digestive system, and naturally gluten-free. It gives you the same thickening power without the nutritional drawbacks.

Skip the rice or go with a low-sugar option. 

Both brown and white rice, while commonly served with Mongolian beef, are high in carbs. Now, carbs aren’t necessarily bad—our body needs them like any other nutrient! However, you want to be mindful of where you eat them throughout the day. So, if you love rice, have rice with your Mongolian beef! But maybe skip a high-carb food later in the day to stay within your Carb Tolerance Range!

If you’d rather save your carbs for dessert, rice alternatives are a great choice. You get the same texture and flavor balance you’re looking for, and you also get some added nutritional benefits. Cauliflower rice, broccoli rice, and quinoa are all great options.

Prioritize flavorful anti-inflammatory ingredients. 

I’ve already talked about how there are several inflammatory ingredients we often find in Mongolian beef. Soy sauce, brown sugar, corn starch, vegetable oil, and MSG are usually the main culprits. This means that, for a PCOS-friendly version of the dish, you should try to avoid them when you can. 

Instead, prioritize adding alternative and complementary anti-inflammatory ingredients like: 

• Coconut aminos
• Fish sauce
• Broccoli
• Garlic
• Ginger
• Dried red chilis
• Avocado oil
• Toasted sesame oil
• Red pepper flakes
• Mushrooms
• Sesame seeds
• Lime juice

All are rich in antioxidants and other nutrients that support your body and add flavor!

Be mindful of your carb tolerance. 

When you’re trying to make everything PCOS-friendly, it’s easy to think that going zero carb is the answer. But low carb isn’t always best for a PCOS body, and in fact, carbs aren’t the enemy! We actually need them. That said, everyone’s body responds differently to this macronutrient. Going too low can deprive your body of what it needs, trigger stress responses, and even worsen insulin resistance, inflammation, and hormone imbalance.

If you want to learn more, here’s why I don’t recommend a strict low-carb diet for PCOS. Instead, the key is understanding your personal carb tolerance and being mindful of portion sizes and food choices. If you handle higher carbs well without blood sugar spikes or symptom flare-ups, there’s no need to stress over the extra starch. But if higher carbs cause issues, it’s smart to reduce starches and keep your meals balanced to support your hormones and overall health.

Aim for a balanced plate overall. 

When creating a PCOS-friendly meal like Mongolian beef, it’s important to aim for a balanced plate. What does this mean, exactly? You want to include all three macronutrients: protein, healthy fats, and carbohydrates. And, fortunately, this dish is the perfect example of that! First off, the lean beef provides protein to support hormone production and keep you full. Additionally, healthy fats from avocado and sesame oils reduce inflammation and nourish your hormones.

The carbohydrates come primarily from fiber-rich, non-starchy vegetables—like broccoli and scallions. At the same time, these veggies offer essential vitamins and minerals and help steady blood sugar levels. However, you could add rice or quinoa if you wanted, depending on your carb tolerance. By combining these macros thoughtfully, you create a satisfying meal that supports hormone balance, manages cravings, and promotes long-term healing. And, of course, we can’t forget about how great it tastes! 

Mongolian Beef and Broccoli Recipe

Ingredients

• 1 lb skirt steak, beef flap, or sirloin, thinly sliced against the grain
• 2 tbsp coconut aminos (divided: marinade + stir-fry)
• 1 tbsp fish sauce (divided: marinade + stir-fry)
• 1 tsp toasted sesame oil
• ½ tsp baking soda
• 1 ½ tsp arrowroot starch
• 1 head broccoli, cut into bite-sized florets
• 3 scallions, cut into 3-inch lengths, white and green parts separated
• 3 large garlic cloves, finely minced
• 4-inch piece fresh ginger, thinly sliced
• 2 dried red chili peppers, deseeded and thinly sliced
• 4 tbsp avocado oil (divided: 2 tbsp for searing beef, 1 tbsp for stir-fry, 1 tbsp extra)
• ½ lime, juiced

Instructions

Step 1: Marinate the beef. 

Slice the beef against the grain into thin strips. In a bowl, combine coconut aminos, fish sauce, sesame oil, baking soda, and arrowroot starch. Mix well with the beef and set aside in the fridge to marinate until the sauce has thickened and the flavors have blended.

Step 2: Par-cook the broccoli. 

Place the broccoli florets in a microwave-safe container and add 1–2 tablespoons of water. Loosely cover with a matching lid or a damp paper towel. Microwave for 2 minutes, until the broccoli is tender but still slightly crisp. Set aside.

Step 3: Prepare the aromatics. 

Mince the garlic, and slice the ginger and scallions into thin slices. Separate the white and green parts of the scallions. Scrape out the seeds from the dried chili peppers and slice them into thin strips.

Step 4: Sear the beef. 

Heat 2 tablespoons of avocado oil in a skillet or cast-iron pan over medium-high heat. Working in batches, add the beef in a single layer. Be careful not to overcrowd the pan, as this will cause the beef to steam instead of sear. 

Cook without stirring for 1–2 minutes, until the underside is browned and crisp. Flip the slices (I use tongs) and sear the other side for about 30 seconds. Set the beef and the pan juice aside in a bowl.

Step 5: Stir-fry the aromatics. 

In the same pan, add 1 more tbsp cooking oil. Then saute the garlic, ginger, chili, and scallions over medium-high heat for about 30 seconds. 

Step 6: Add sauce, toss, and serve. 

Add the coconut aminos, fish sauce, and a squeeze of lime juice to the pan. Return the beef and broccoli to the skillet, along with the green parts of the scallions. Toss everything together for about 30 seconds, until well-coated and heated through. Serve immediately.

Enjoy this authentic Asian meal without compromising your goals.

Enjoying your favorite meals doesn’t have to mean sacrificing your health, especially with PCOS. By making thoughtful swaps and balancing your plate with the right ingredients, you can still savor dishes like Mongolian beef without triggering symptoms or inflammation. 

Remember, it’s all about finding what works for your body and making sustainable choices that support your hormones and overall well-being. So go ahead, cook this PCOS-friendly Mongolian beef, and enjoy every flavorful bite knowing you’re nourishing yourself from the inside out!

On The Cysterhood app, find even more PCOS-friendly, Asian-inspired meals. You’ll find favorites like Green Bean & Orange Chicken Stir Fry, California Sushi Bowl, Korean Beef Lemon Wraps, and so many more! 

Are you struggling to stick to your diet?

You’re not alone. Research shows that when someone publicly shares their goals, they have around a 65% chance of success. However, having a specific accountability partner boosts that chance to 95%!

A great place to share your goals is with us! Follow us on the ‘gram and tag us in a story declaring your new goal or you can hop in The Cysterhood and share with women just like you.

You feel like you want your body and metabolism to just work, right? But trying to lose weight with PCOS can be incredibly frustrating with conventional tactics. Trust me, I’ve dedicated over 10 years to my own research and become a Registered Dietitian to find the method that has now worked for thousands of women, including myself.

With PCOS Weight Loss, not only is there the pressure of wanting to look and feel good but there are the long-term health implications of PCOS to think about. Of course, we all want to be able to eat without gaining weight immediately, bloating or making our PCOS-related symptoms worse.

Add to that the fact that most doctors just tell us to ‘lose weight’… it’s no wonder we are left feeling demotivated, confused, and fatigued.

5 Ways to Shift Your Mindset to Healthy Eating

Losing weight and keeping it off starts with your mindset.

There are plenty of tools and mindset tweaks we can make to ensure we’re able to lose weight and keep it off. Here are a few…

Stop thinking of a new healthy lifestyle as a ‘diet’

Diets make us feel like we’re doing one thing and one thing only… restricting calories! That’s the last thing we need to do with PCOS. We need to be nourishing our hormones with foods that promote balance, stable blood sugar, and anti-inflammatory components.

If we’re cutting calories, it’s so easy to fall ‘off the wagon’ or feel like we’ve failed. The strict parameters and heavy focus on the scale are not a long-term mindset for PCOS Weight Loss. What we’re looking for is a lifestyle change. That’s when the focus shifts towards how we feel. You ask yourself, can I do this forever? Do I feel good?

For example, let’s say you tried going gluten and dairy free. If you find that this has led to weight loss and a decrease in acne, bloating, fatigue and low mood…it’s a lot easier to stick to long-term! The focus shifts from what you’re missing out on, to what you’re doing to maintain balance and feel good.

Think long term

Diets are often used as a ‘hit it and quit it’ fix before a vacation or special event. But for those with PCOS, that type of fluctuation is not good for our body. PCOS is a lifelong condition, so we must find something that works for us long-term.

For example, we teach (inside our app, The Cysterhood) how going gluten and dairy-free could improve PCOS symptoms… but we don’t expect you to do it overnight! Instead, we set small, manageable goals and support you month-to-month to move closer towards them. Whether that’s trying a new recipe or switching to a new plant-based milk, we’re here to help you see if this lifestyle is right for you and show you how you can stick with it for a lifetime. 

Here’s more on how to eat a balanced diet for PCOS.

Don’t wait for cravings to arise

Diets are plagued by cravings because you could be quite suddenly depriving yourself of something you love, or are used to having, and that can often lead to binge eating. If this is something you struggle with, consider working with a dietitian one-on-one before diving into the gluten and dairy free lifestyle.

Cravings are more prevalent for PCOS women because of insulin resistance. It takes a bit of time, but your lifestyle changes can kick cravings to the curb for good and ensure your body and mind are supported to deal with them before they strike!

For example, you may have heard a high-carb diet isn’t recommended for PCOS. But cutting out all carbs overnight? That can lead to some monster cravings! In The Cysterhood, we recommend easing into discovering your unique carb tolerance. And if you need support in the process, which most of us do, try a supplement like Ovasitol to ease those cravings whilst supporting your reproductive health.

Measure success beyond the scale.

When you start eating healthy, it’s really easy to only be paying attention to the numbers on the scale. Weight loss may be your primary goal, but I’d challenge you to think outside that objective. Instead, consider what PCOS symptoms you want to reverse: energy levels, mood, cycle regularity, skin health, fertility—this list goes on! Things I looked at instead of the scale were inches around my body, how my clothes were fitting, and the changes in my energy throughout the day.

Jot all those things down and map improvements in all those symptoms. Can you also keep track of your weight? Sure, but seeing the big picture of your progress will remind you that healthy eating isn’t just about going down a pant size. It’s about healing!

Get accountability and support

A lifestyle change is a much bigger transformation than a simple ‘diet’ can offer. It requires support and accountability to stick to it, overcome self-limiting beliefs, and see results. When it comes to PCOS, you’ll want to be surrounded by women who understand our unique struggle.

That’s why we’ve created The Cysterhood, the largest community of PCOS women learning to reverse their symptoms and lose weight.

Not only do you get access to tons of gluten and dairy free recipes, but you’ll also be welcomed in our private group with thousands of incredible women who are going through the same changes you are (plus you get to chat with me there)!

If you’re ready to feel good for good, then let us welcome you in!

One of the key components to getting our PCOS under control is small lifestyle changes, including our diet. A balanced, gluten- and dairy-free anti-inflammatory diet can get right to the root causes of polycystic ovarian syndrome (PCOS) and help Cysters finally get relief from their symptoms! Unlike diets that cut calories, a sustainable PCOS diet isn’t overly complicated and gives us the opportunity to prioritize whole foods and getting plenty of nutrients like protein! 

You’ve probably been told at some point to eat plenty of protein, which is one of the keys to a balanced diet. The right amount of protein can make all the difference in supporting your goals of naturally managing your PCOS and reversing your symptoms! 

6 PCOS-Friendly Protein Bars 

Yes, protein is VERY important to a PCOS diet. However, sometimes it’s difficult to get all the protein you need from traditional sources (especially if you’re vegan/vegetarian or don’t care much for meat). That’s where supplemental protein sources like protein bars can really come in handy! However, it is important to remember that not all protein bars are equal and can be filled with added ingredients that might do more harm for your PCOS than natural protein sources. While having a few here and there can be okay, just remember not to make these your main source of protein.

So, today I’m going to walk you through the benefits of a protein-rich diet for PCOS and give you a list of protein bars to try out. They’re a great option for snack replacement or meal boosts to help you reach all your protein goals! 

Here’s what you need to know:

Is A High Protein Diet Good For PCOS?

Absolutely! Many women with PCOS struggle with insulin resistance, which triggers difficult symptoms of PCOS like weight gain, difficulty losing weight, intense cravings, and fatigue. Plus, high insulin levels can also lead to a cycle of inflammation and hormonal imbalances that trigger even more difficult but common symptoms. 

That means that managing insulin resistance is one of the most important parts of naturally reaching your health goals with PCOS! Eating plenty of protein can help you do just that. Protein helps regulate blood sugar levels, increase satiety, boost your metabolism, support muscle mass, and even improve hormone regulation. 

This is because protein is digested slowly, allowing carbs to be absorbed more gradually into the body to prevent insulin spikes and promote the feeling of fullness. Plus, our bodies burn more calories when they digest protein. 

For a successful PCOS-friendly diet, sufficient amounts of protein in our meals and snacks are ESSENTIAL! Luckily you can find lots of high-protein, PCOS-friendly meals on The Cysterhood app. Want to know some of my faves? Ferrero Rocher Protein Smoothie, Blackberry Coconut Chia Pudding, Beef Taco Soup, BBQ Chicken Thighs . . . I could go on. But, you can find all these and more on the app! 

How Much Protein Does A Woman With PCOS Need?

You should aim for 2.65 – 3.53 grams of protein per pound of body weight per day. Another good rule of thumb is 25 – 30 grams of protein per meal. (And, make sure breakfast is closer to 30!) Combined with a whole-grain carb source, healthy fats, and vegetables, your PCOS-friendly meal can help alleviate your symptoms and set you up for success! 

Are Protein Bars Good For PCOS?

Protein bars can be a good snack or meal addition for a woman with PCOS! The only concern is that protein bars have low nutrient variety, so they shouldn’t be a meal replacement. You need all those vitamins and minerals from a balanced and varied diet! If you eat a great meal but are still a little shy of that 30 grams of protein per meal goal, you could add a protein bar to get you the rest of the way. 

I also recommend that women with PCOS have a properly paired snack in the morning or the afternoon (or both) between meals to maintain blood sugar levels. This means pairing a protein with a carb or healthy fat. A quick snack that can help you reach your goals and satiate your cravings can be a protein bar! There are lots of tasty options out there that’ll definitely feel like a treat. 

But, will any protein bars do? No. Truthfully, there’s a lot of junk out there. Many protein bars have high sugar content, artificial ingredients, and high caloric density. An excessive amount of this can be detrimental to reaching our PCOS goals! Plus, I’m sure you’ve experienced that some protein bars just don’t taste good. Below, I’ll give you some recommendations of high-quality protein bars that fit a PCOS diet and taste great. 

Here are my top picks:

What Are The Best Protein Bars For PCOS?

GoRaw Organic Sprouted Pumpkin Seed Bars

As I said, lots of protein bars can be full of junk, but that’s not the case with these GoRaw protein bars! Each bar only has 5 ingredients, and none of those are artificial sweeteners or additives. Instead, they include sprouted pumpkin seeds, sprouted flaxseeds, dates, raw agave nectar, and sea salt. That’s it! 

They’re also nut-free, gluten-free, soy-free, non-GMO, organic, vegan-friendly, and low sugar. So, you know they don’t have anything in particular that may trigger your symptoms! The only downside to this option is that it only has 11 grams of protein per bar, which is less than some others on this list. However, it’s a good supplemental protein source as a snack or meal boost! 

You’ll also love these GoRaw bars if you’re more of a salty snack kind of person over a sweet treat gal. 

Misfits Vegan Protein Bar

I personally think these are some of the better tasting protein bars out there! From Peanut Butter Jelly and Caramel Fudge to Cookie Dough and Brownie Batter, you’re sure to find something you’ll like! Plus, these bars use xylitol as a sweetener, which I sometimes use for baking. P.S. just remember keep any xylitol products away from your pets!

These bars include 15 grams of protein and up to 12 grams of fiber. They’re also low sugar, gluten-free, low carb, dairy-free and non-GMO. All the ingredients are 100% natural and the company uses sustainable practices.

Orgain Organic Vegan Protein Bars

The other two protein bars that I’ve mentioned are on the higher prices range, but this is a more affordable option that’s still pretty high-quality! They taste great, are all-organic, and include all non-GMO, gluten-free, dairy-free, soy-free, and vegan ingredients like pea protein, brown rice protein, and chia seeds. This option is also low sugar, so you won’t be spiking your blood sugar levels!

Though this option is low on sugar, it does have a higher calorie count than some other options, so just ensure you keep track of that. They also only include around 10 grams of protein, which is lower than some others on the list. However, they’re still a great supplemental protein source if you have a balanced diet! 

BHU Foods Organic Low Carb Protein Bars

Now, here’s a high-protein option! These low-carb, organic protein bars are packed with up to 20 grams of protein. They’re gluten- and dairy-free and don’t include any artificial ingredients. Although I don’t recommend focusing on tracking your calories or staying within a strict range, you might be interested to know that these bars are typically around 200 calories.

What else is there to love about BHU protein bars? They’re the texture of cookie dough and come in a ton of delicious flavors like chocolate chip, caramel peanut, peanut butter chocolate chip, white chocolate macadamia nut, and more! These will definitely feel like a treat after a good meal or for an afternoon snack. 

1st Phorm Vegan Power Pro Bar

These protein bars are special because they’re made specifically for people who don’t eat dairy and/or are on a vegan diet. Unlike other protein bars on this list, these from 1st Phorm actually include a blend of essential vitamins to give the bars more nutrient variety! If all that wasn’t enough, these are organic, gluten-free, and low-sugar. 

Each bar is 15 grams of protein! The texture can take some getting used to, but between the apple cinnamon, double chocolate, and chocolate mint cookie flavors, you’ll definitely find something you enjoy. (And, if you don’t, they have a 30-day money back guarantee.) 

Aloha Protein Bars 

For this last one, we have another brand that includes both fiber and protein! There are 13 grams of fiber and 14 grams of protein in each of these protein bars! Each of the flavors is organic, vegan, gluten-free, dairy-free, soy-free, and stevia-free. They’re sweetened with dates and raw agave nectar, making them low-sugar but still great tasting. 

If you tend to be picky about flavors or just like variety, you won’t be disappointed in this brand. There are 17 flavors! They have the standard flavors like chocolate chip cookie dough and peanut butter cup, but there are unique options too like maple sea salt, banana bread chocolate chip, blueberry, and lemon cashew! Just order some variety packs and find your faves! 

Protein bars are a great way to supplement your protein intake at meal time or snack time! 

Protein is an essential part of your PCOS diet. To help you reach that goal of 30 grams of protein per meal, you may need a little help! You can use protein bars or protein powders to get your appropriate intake. (If you want PCOS powder recommendations, here’s the best protein for women and weight loss!) 

Download The Cysterhood app for more protein-filled recipes! Because we have PCOS, we still may be short on other essential nutrients too! To give yourself another boost as you work towards improving your nutrient deficiencies, check out my Ovafit supplement line. Each high-quality supplement is formulated specifically to support a healthy PCOS body. Supplements, protein, and a balanced diet are great first steps to help you find a life symptom-free with PCOS!

Good nutrition is essential for naturally healing your PCOS symptoms and reaching your health goals! Exercise, supplements, self-care, and the right foods can make all the difference in reversing your PCOS symptoms, combatting weight gain, and reaching all your health goals. These simple lifestyle changes can reduce inflammation, balance hormones, and lower insulin resistance, which are the three things causing most of the chronic issues of our metabolic disorder. 

As a registered dietitian for PCOS and a Cyster myself, I’ve devoted myself to finding the perfect meal plan for women with PCOS who are trying desperately to heal their unique bodies by targeting the root causes of their hormonal imbalances. I recommend a gluten- and dairy-free anti-inflammatory diet with nutrient-rich food choices that support our PCOS bodies! To target our metabolism and hormonal imbalances that impact our energy and cravings, I recommend having larger meals in the morning and a smaller dinner.

You can learn more about my PCOS diet recommendations on the blog, but today we want to talk about lunch! Lunchtime is always a time crunch and prioritizing healthy, balanced meals can be difficult when you’re a busy mom, a working professional, or even a student! So, today, I want to share some of my favorite, quick PCOS-friendly lunch ideas to keep you on track even during the craziest part of the day! 

Here are a few lunch recipes to check out on The Cysterhood app:

8 PCOS Lunch Recipes to Add to Your Meal Plan 

Grapefruit Avocado Salmon Salad 

Hot girl salads make the perfect lunches for a woman with PCOS! They’re light, quick, and delicious. This one specifically is great for improving all three root issues of PCOS: insulin resistance, hormone imbalance, and inflammation. Why? Because it’s FULL of healthy fats! Both avocado and salmon have omega-3 fatty acids while also being super tasty and high in other nutrients like protein. (Here’s more on avocados for PCOS!) 

To add flavor to this already tasty dish, you’ll make a dressing with grapefruit, olive oil, and dijon mustard. The different flavors compliment each other and grapefruit is also full of vitamin C and antioxidants. This meal has 60 grams of protein and only 45 grams of carbs, which can be a good ratio for controlling our blood sugar spikes. This means managing cravings, supporting insulin sensitivity, and preventing energy crashes.

You can find this recipe along with all the others on this list on The Cysterhood app! 

Lettuce Wrapped Burgers 

I always tell Cysters they shouldn’t give up their favorite foods when they are transforming their lifestyle to be more PCOS friendly. Instead, swap the ingredients that trigger your symptoms and replace them with alternatives that support your PCOS. With burgers, for example, I like to swap the bread and cheese! Doesn’t sound like much of a burger, does it? To make it PCOS friendly, I will use gluten-free bread crumbs and dairy-free cheese slices. And, to replace the bun, I will use lettuce! This also helps me get more fiber (great for insulin resistance) while allowing me to eat other sources of carbs.

You can put this together in under 30 minutes and have enough leftovers for a few days’ lunches! For those who have a lower Carb Tolerance Range (which I teach here on the blog and in The Cysterhood app) this is a great meal prep option. However, it only includes 26 grams of protein, so you’ll want to up that by having a second burger or adding quinoa, chickpeas, eggs, or non-dairy Greek yogurt on the side! 

Red Curry Lentil Soup

Here’s another great meal prep option! Soups are easy to prepare in advance, freeze, and warm up one portion at a time for lunch. This red curry lentil soup is vegan, and full of protein! Lentils contain 18 grams of protein per cup, making it one of the best non-meat sources of protein. They’re also rich in fiber, low in fat, and packed with essential nutrients like iron, folate, and potassium. 

Though lentils are a great protein source, one serving is still only about  32 grams of protein. So, if you’re not committed to a vegan or vegetarian lifestyle, consider adding a side of roasted chicken. That way, you’ll stay full and focused all afternoon! But, this meal isn’t just healthy, like all the recipes on The Cysterhood app, it’s full of flavor. The red curry lentil soup is decorated with cilantro, lime juice, a variety of vegetables, and red curry, of course.  

Air Fryer Sweet Potato Fries with Air-Fried Eggs

The air fryer is the best kitchen invention since the microwave, and its a must for Cysters. It comes in handy at lunch time, especially when you want something with great texture and flavor in half the time. In The Cysterhood app I have an entire category dedicated to air fryer recipes, but this one is one of my favorites! 

You just chop and season your sweet potatoes and let the air fryer do its thing. You can make eggs just how you like them in your air fryer. Just crack it and put it on a pan on the oven rack for over-hard, over-medium, or over-easy eggs. You can even make hassle-free hard-boiled eggs in the air fryer if that’s your favorite cooking method! But first, I recommend looking up your specific air fryer’s temperature and time recommendations because they all are different.

This recipe is fast and easy for lunch, and packs in lots of your essential nutrients. Sweet potatoes are high in fiber, vitamin C, vitamin A, vitamin B6, and antioxidants. Of course, eggs provide protein, and they’re also rich in vitamins B12, B2, B5, A, D, E, K, and more! Here’s more on how eggs are good for PCOS. I also like to add avocado on the side for healthy fats.

Chipotle Turkey Bowl

Bowls are great for lunches, because it’s a simple way to get a balanced meal (with grains, vegetables, and protein) that’s packable, delicious, and easy to assemble. When you meal prep, you can have all the ingredients in separate containers in the fridge and take what you need when its time to combine. This bowl’s protein sources are ground turkey, dairy-free Greek yogurt, and kidney beans. Each serving offers around 46 grams of protein, which is perfect for lunch. 

To assemble this masterpiece, you’ll need lettuce, beans, corn, pickled jalapenos, lime wedges, salsa, taco seasoning, and homemade avocado dressing! If you want, you could also add black beans, bell peppers, tomatoes, dairy-free cheese, or even some crushed up Nacho Bean Chips from Beanfields (Sirak and I are obsessed, and they add more protein!) 

Chili Mac and Cheese

If you want something warm and nostalgic, pack chili mac and “cheese” in your lunchbox or prepare it on your lunch break! It’s a one-pan meal (well, technically two, if you count boiling the pasta water) that you can cook in under 30 minutes. Start by browning your ground beef, and then add all the mix-ins, including garlic, tomato paste, zucchini, tomatoes, beef broth, oregano, and hot sauce! 

Once everything is ready, combine it with your cooked elbow pasta and top it with your favorite dairy-free cheese. It’s 37 grams of protein and the variety of vegetables and spices are perfect for helping you get some of your daily nutrients. And, as I mentioned, this chili mac and cheese warms up great if made ahead of time, so it’s one of my personal go-to meal prep options! 

Chicken Salad Sandwich

Who doesn’t love a refreshing, rich, and savory chicken salad sandwich at lunchtime? This is another recipe that fits in the lower Carb Tolerance Ranges and is high in protein, which is perfect for managing blood sugar levels and fending off those afternoon cravings without making you feel bloated and sluggish with a heavy meal. 

You may be saying: Wait, isn’t a PCOS diet meant to be gluten- and dairy-free? Correct! But just like our Lettuce Wrapped Burger from earlier, we’re substituting ingredients that won’t trigger our symtoms! This recipe uses gluten-free bread and dairy-free yogurt to get the same great flavor as a chicken salad sandwich without the inflammatory ingredients. 

You can find this recipe, of course, on The Cysterhood app! It’s definitely a leveled-up chicken salad sandwich using rotisserie chicken, strawberries, almonds, celery, and more to add lots of texture variety and dimensions of flavor. I can’t wait for you to try it!

Mediterranean Chicken Tahini Wrap

This last idea is a wrap! (Get it?) But, seriously, wraps are an ideal lunchtime choice, because they’re easy to assemble and store for a quick grab-and-go meal. For this recipe, you start by cooking the chicken and vegetables! You can easily roast it in the oven or take it outside for a smoky grilled chicken and veggie version. From there, it’s just a matter of making some tahini sauce and wrapping everything up in a gluten-free tortilla. 

This meal includes 32 grams of protein, and the variety of veggies offers vitamins A, C, B6, E, folate, and K1 as well as potassium, manganese, magnesium, and calcium. Pack them for lunch or eat them right away just don’t forget that side of tahini sauce. It’s delicious!

How To Build PCOS-Friendly Lunches 

• Shoot for 60-80 grams of lean protein. This aligns with our method of having larger meals in the morning, and smaller meals at night.
• Keep your carb tolerance range in mind (but don’t go too low-carb).
• Include fiber-rich vegetables. 
• Add in lots of healthy fats. 
• Incorporate gluten-free whole grains. 
• Keep it flavorful with beneficial herbs and spices. 
• Opt for dairy-free alternatives. 
• Stay hydrated with water and herbal teas. 

Also try: Mongolian Beef Recipe for a PCOS-Friendly Diet

Which quick, PCOS-friendly meal are you cooking for lunch?

I hope this post reminded you that you can eat nutritious and delicious meals that help your PCOS even when you’re strapped for time! All these recipes are great for meal prepping or cooking up quickly when you have less than an hour to make yourself a meal.

Skipping meals is never a good idea with PCOS, so grab your calendar, plan out your lunches, and let yourself experience the relief that comes with a PCOS lifestyle! With the help of The Cysterhood meal plans and resources, you can re-discover what life is like PCOS symptom-free!

When we think of our menstrual cycle, we usually think of our period, but that’s just ¼ of the process! Of course, that’s usually the most difficult part of the cycle, but each phase of your menstrual cycle can impact your body in a big way. Since each part is controlled by different hormone fluctuations, you probably feel changes in your mood, appetite, sleeping patterns, and more throughout your cycle. 

Understanding what’s happening during each phase of the menstrual cycle can help you be intentional about your lifestyle to support the healthiest symptom-free body. However, we all know with PCOS periods can be anything but regular . . . and a lot of your chronic symptoms are due to hormonal imbalances. This is why it’s so important to work on naturally regulating your period and tracking your cycle, so not only can you get relief from your PCOS hormonal changes, but your menstrual cycle hormone changes too!

One of the best ways you can support a healthy body every day of the month and in every phase of your cycle is by being intentional about what you eat. The food you eat has power and can help with hormone regulation, inflammation reduction, and blood sugar balance! So, today, I’m going to break down what foods you should eat in each phase of your menstrual cycle!

Here’s what you should do:

What To Eat During Each Phase Of the Menstrual Cycle 

Phase One: Your Period (Day 1-5) 

The first phase of the menstrual cycle is the dreaded period! During this phase, your estrogen, progesterone, and serotonin levels drop triggering the shedding of your uterine lining. These dips in your hormones can cause cramping, bloating, fatigue, mood swings, and cravings. Plus, bleeding (especially heavy bleeding) can cause drop in iron levels, which can further contribute to fatigue, headaches, and chills. Lastly, inflammation increases during your period due to a hormone called prostaglandins, that can be another contributor to period cramping and body aches. 

• Water: Drinking plenty of water should help with that uncomfortable bloat that comes with your period. 
• Fruits: Fruits can help curb cravings for sweeter treats since they have natural sugar in them and they can help you stay hydrated! Here are some fruits that are good for PCOS. 
• Leafy Green Vegetables: Iron-rich foods like spinach, kale, and other leafy greens can help counteract that drop in iron that sometimes happens. 
• Ginger: A warm cup of ginger tea can reduce inflammation that may be giving you body aches and nausea. 
• Chicken: SInce it’s high in protein and iron, chicken can help you fight cravings and bring those iron levels back up. 
• Fish: It’s also high in iron and protein! However, fish is also rich in omega-3, which is mood-boosting and can help ease inflammation. Here are more PCOS benefits of omega-3.
• Non-Dairy Yogurt: Probiotic-rich yogurt can help maintain a healthy gut, which is good for reducing bloat, inflammation, and any other period-related digestive problems. 
• Nuts and Seeds: These are good sources of magnesium, which can help reduce muscle cramps and improve mood.
• Dark Chocolate: In moderation, dark chocolate can be a good source of magnesium and can help satisfy cravings! Yeah! Eat your chocolate! 

Phase Two: Follicular Phase (Day 6-14)

During the follicular phase of your menstrual cycle, your estrogen starts gradually rising again. Additionally, follicle-stimulating hormone (FSH) is released to stimulate the growth of a new egg. This can cause symptoms like fatigue, bloating, breast tenderness, and mood swings. It’s best at this time to eat foods that support hormone balance as your estrogen rises. 

• Leafy Greens and Cruciferous Vegetables: Spinach, kale, broccoli, and brussels sprouts are rich in vitamins and minerals that support estrogen metabolism.
• Healthy Fats: Avocados, nuts, seeds, and olive oil provide essential fatty acids that support hormone production! 
• Fermented Foods: Gut health can have a big impact on hormone balance, including estrogen. So, try fermented foods like kombucha, sauerkraut, kimchi, and non-dairy yogurt.
• Water-Dense Vegetables: Cucumbers, celery, and fennel help keep you hydrated and support the detoxification of hormones for better balance. 

Phase Three: Ovulation (Day 15-25)

Now onto ovulation! When you ovulate, your estrogen and luteinizing hormones (LH) surge to release an egg for conception! This can increase inflammation. You may have some abdominal pain and bloating at this time, but generally, this is when your body’s energy levels spike and your blood sugar levels are at their lowest. You want to eat foods that support that extra energy and optimize your fertility! 

• Leafy Greens: Spinach, kale, and arugula are rich in vitamins and minerals that support overall health and hormone balance.
• Lean Proteins: Chicken, turkey, and fish like salmon are great sources of protein and healthy fats, which can support your body’s increased energy and reduce inflammation.
• Fruits: Berries, citrus fruits, and pomegranates are high in antioxidants, which can help reduce inflammation and support reproductive health.
• Nuts and Seeds: Walnuts, flaxseeds, and chia seeds are rich in omega-3 fatty acids, which can help reduce inflammation and support hormone production.
• Cruciferous Vegetables: Broccoli, cauliflower, and Brussels sprouts contain compounds that support estrogen metabolism.
• Healthy Fats: Avocados and olive oil provide essential fatty acids that support hormone production!
• Fermented Foods: As mentioned, foods like kombucha and non-dairy yogurt are good for the gut, which is good for reducing bloat and regulating hormones. 

Read this post for more information about mood swings during ovulation for women with PCOS.

Phase Four: Luteal Phase (Day 25-28)

The final phase of the menstrual cycle is the luteal phase. Here, your body has an increase in progesterone to prepare the uterine lining for a potential pregnancy. Your estrogen will either stay the same or decrease slightly here. Often inflammation and blood sugar levels increase here too. During this phase, you have those dreaded PMS symptoms like bloating, cravings, mood swings, and fatigue.

• Dark Chocolate: A delicious way to boost magnesium levels, which can help reduce cramps and improve mood. 
• Leafy Greens: Spinach, kale, and Swiss chard are great sources of magnesium too.
• Gluten-free Whole Grains: Quinoa and oats provide sustained energy and help stabilize blood sugar levels. Here’s more on why oats are good for PCOS. 
• Legumes: Chickpeas, lentils, and beans are rich in fiber and protein, aiding in digestion and maintaining stable energy levels.
• Healthy Fats: Avocados are packed with healthy fats that support hormone production.
• Bananas: Help reduce bloating and improve mood due to the vitamin B6 inside!
• Cucumbers: Help keep you hydrated and reduce bloating by keeping you hydrated.

Eating the right foods at the right time can help you relieve symptoms! 

Many Cysters feel like living in their bodies is a little bit of a rollercoaster. Tracking all these phases and symptoms of our menstrual cycle can be overwhelming! However, when you put PCOS on top of that, it’s a whole other ballgame of symptoms and chaos. Luckily, with the right foods and lifestyle changes, you can reverse your chronic PCOS symptoms and thrive through every phase of your menstrual cycle! 

You can find all the best PCOS recipes that support your healing on The Cysterhood app. There, you’ll find meal plans, workout guides, resources, and a whole community of Cysters to support your journey. You can live symptom-free with PCOS using totally natural methods. Healing is just around the corner!

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.