Category: PCOS Diet

If you’ve heard about going gluten-free, or you’re considering it to help manage your PCOS symptoms, you might be wondering – what the heck is gluten anyway?!

Gluten is a structural protein. It’s found in things like wheat, barely, rye, and more—but, for Cysters trying to manage their PCOS, it can be very inflammatory. Sure, it gives bread products their lovely shape… but it could be wreaking havoc when it comes to chronic inflammation. It targets the lining of the small intestine, damaging it, reducing the absorption of nutrients, and, of course, prompting inflammation!

It’s important to note that there’s a difference between celiac disease and gluten sensitivity. People with celiac disease adopt a gluten-free diet as a necessity, as it’s an autoimmune digestive disorder that can lead to serious long-term complications if it’s left untreated. Non-celiac gluten sensitivity, on the other hand, is a milder intolerance that doesn’t cause an immune response or intestinal damage, but the symptoms are similar (e.g. fatigue, bloating, and an upset stomach). 

(This also different from a wheat allergy, where your body has an immune overaction that causes swelling, hives, itching, and difficulty breathing. This one is not an autoimmune disorder and not directly related to PCOS symptoms . . . but you should probably avoid gluten anyway if it hives and shortness of breath.)

PCOS, gluten, and inflammation

PCOS Cysters can benefit from a gluten-free diet because the majority of the ‘acceptable grains’ and vegetables you can eat are low in glycemic index and won’t spike insulin levels. 

Many cysters have found that testing the gluten-free diet for 30 days helped kickstart sustainable weight loss and ease PCOS symptoms. We have found that 30 days of gluten-free is ample time to figure out whether this diet is right for you long-term.  Gluten often causes inflammation, which can exacerbate PCOS symptoms and have a negative effect on our weight, skin, hair, mood, fertility, and metabolic health. 

Please note this blog post is not a substitute for official medical advice. If you are concerned about your PCOS symptoms, suspect you have a gluten intolerance/food allergy, or wish to make dietary/lifestyle changes, please consult your doctor first. 

How to Know When a Food Contains Gluten 

Most packaged foods aren’t gluten-free unless they have a food label stating otherwise. For example, most types of bread, pasta, cake, biscuits, and baked goods will contain gluten.

However, gluten has also snuck into some other processed food products. (Check out my pantry must-haves for eating delicious meals without inflammation-inducing ingredients!)

Here are my top tips for avoiding even the sneakiest of glutens!

1. Check your condiments

Products like soy sauce often contain gluten, but gluten-free options are usually available. For example, San J soy sauce! Certified gluten-free products can only be labeled “gluten-free”, “free of gluten” or “without gluten” if they contain 20 parts per million (ppm) or less of gluten. This is the lowest level of gluten that can be detected in foods using scientifically validated methods. This ensures the food has been properly processed to remove gluten. Read the ingredients of your condiments carefully before you drizzle them over your dinner! 

2. Check the ingredients first

Be aware of wheat: the ultimate gluten-containing grain! To save time and headaches, check the packaging to see if it says “wheat-free” or “gluten-free” under the ingredients list. You’ll usually find this near the nut allergy or vegan/vegetarian stamps. It should say “Contains: wheat” if there’s wheat flour or wheat starch in there. Remember, there are a host of alternative food staples you can swap in, such as gluten-free bread. 

3. Ask about preparation

When eating at restaurants and cafes, items that are usually gluten-free may not be, due to cross-contamination. Oats, meats, fish, and even potatoes are often flour-coated before cooking to improve the texture – make sure you specify that you’re gluten-free to ensure no sneaky flour makes its way into your meal!

(Also, quick note: “gram flour” and “graham flour” are different. Gram flour is made from chickpeas and is gluten-free. Graham flour, on the other hand is whole wheat flour that definitely contains gluten. So, if your waitor says “gram flour,” confirm the spelling.)

4. Look for naturally gluten-free products

If the idea of reading the ingredients labels every time you visit the grocery store exhausts you, have no fear! There are a host of naturally gluten-free foods you can weave into your diet with ease. 

Examples include: 

• Fruit
• Vegetables
• Meat and poultry
• Fish and seafood
• Beans, legumes, and nuts 
• Quinoa 
• Rice 
• Nut flours

5. Keep eating your go-to meals—just substitute. 

There’s no use adopting a new diet if it isn’t healthy, sustainable, and fulfilling. Gluten-free grain (e.g. almond, buckwheat, and amaranth can be effortlessly swapped into your favorite dishes. You don’t need to ditch your go-to meals to be gluten-free. 

You can find delicious gluten-free alternatives to things like flour, oats, soy sauce, bread, pizza crust, and thickening agents. So, if you want to keep eating buffalo chicken pizza? DO IT! (Trust me, I haven’t given it up.)  

6. Don’t rely on packaged or canned gluten-free foods. 

You don’t need to rely on packaged or canned gluten-free foods. In fact, you shouldn’t! The label “gluten-free” doesn’t make them health foods. Often these products are high in sodium and unhealthy fats, so keep cooking your own meals. If you’re intimidated by the process, just download The Cysterhood app. All the recipes are gluten-free and totally PCOS-friendly!  

7. Ensure your supplements and  medications are gluten-free too.

YES! Gluten isn’t just in food. It’s so important that you check your other items, too. Because you could continually have symptoms if gluten is out of your diet, but still in your supplements and medications! Talk to your doctor about whether gluten is in any of your prescriptions and alternative medications you may be able to take. As for your supplements, switch to Ovafit, my gluten-free supplement line made SPECIFICALLY for PCOS bodies. 

(Not only are the supplements gluten-free, but also dairy-free!) 

8. Try gluten-free apps. 

Gluten-free apps can also be a helpful way to quickly check labels. There are plenty of them out there that scan labels or even find restaurants for you with gluten-free options! Find an app for dairy-free food checking too since I recommend that for a PCOS-friendly diet as well. 

9. Don’t be afraid to ask questions. 

If you’re unsure if something is gluten-free, don’t be afraid to ask questions! Ask the server or call the manufacturer and get more information. There’s no shame in ensuring your health is taken care of!

Ultimately, It’s not the gluten itself that’s the problem; it’s the reaction that gluten triggers in the body. If your body doesn’t process gluten well, a gluten-free diet could be the key to kickstarting reversing your PCOS symptoms and beginning the healing process from within. 

For more information on the relationship between gluten and PCOS symptoms, check out our blog: “Can Gluten Trigger PCOS Symptoms?” 

Need more tips on PCOS diet dos and don’ts? Check out our podcast, A Cyster and Mister, and our handy posts over on the blog. 

Polycystic ovarian syndrome (PCOS) is a common hormonal condition that can be managed using natural, holistic methods like diet and exercise. Cysters often experience a whole catalog of PCOS symptoms, but a balanced anti-inflammatory gluten- and dairy-free diet can be really helpful to not only lose weight, but feel better! 

Managing your PCOS is all about breaking the cycle of insulin resistance, inflammation, and hormonal imbalance. These three problems feed into each other and contribute to most PCOS symptoms—everything from weight gain and acne to fatigue and sleep problems. Luckily, a sustainable diet and lifestyle can help improve insulin sensitivity, reduce inflammation, and balance hormones. 

This is why eating well is so important when trying to heal your PCOS. But, we all know when it’s hardest to stick to a diet—when you’re busy and stressed out! Coming up with not only dinner ideas, but PCOS-friendly breakfasts and lunches can be a little overwhelming. So, today, I am sharing some of my favorite lunch ideas for women with PCOS that are easy, satisfying, and beneficial to your PCOS health goals. 

Here are my top PCOS-friendly lunches:

Note: PCOS recently got a new name and is now called polyendocrine metabolic ovarian syndrome (PMOS). I love this update because it does a much better job of reflecting how complex this condition really is and the many systems it affects throughout the body. I’ve been hoping for a change like this for years, so I’m excited to finally start making the transition. For now, you’ll see me use both PMOS and PCOS throughout this article as we all get used to the new terminology.

10 PCOS Lunch Ideas to Lose Weight and Improve Symptoms 

No-Cook Tofu Bowls

Tofu bowls are perfect for PCOS-friendly lunch! They can be ready in 20 minutes since you usually don’t even have to cook them, which is great if you just have an hour or so to get something whipped up. Not only are tofu bowls fast, but they’re also packed with protein and healthy fats! If you’re vegan, even more bonuses there. 

But, what do you put in a tofu bowl? There are so many options! Here are a couple ideas: Go Asian-inspired using ingredients like gluten-free soy sauce, sesame oil, ginger, carrots, radishes, red cabbage, and green onions. Or, go Southern with cajun seasoning, sweet potatoes, bell peppers, onions and zucchini! To add texture and make it extra filling, include brown rice or quinoa in your tofu bowl. 

Hot Girl Salads

Salads are the ultimate lunchtime solution when you’re looking for something flavorful and nutritious! Like tofu bowls, these usually require no cooking, especially if you get your protein ready in advance. (Meal prepping on weekends is always a good idea!) 

Get your choice of greens and top it with things like broccoli, apples, grapefruits, avocado, cherry tomatoes, onions, chickpeas, cucumber, corn, and quinoa. For protein, chicken, tuna, turkey, salmon, shrimp, and hard-boiled eggs are all delicious and filling for lunch! Every salad needs dressing, of course, so choose healthy options like dairy-free creamy cilantro dressing, coconut ranch, grapefruit dressing, dairy-free yogurt, olive oil, or dijon mustard. A simple, quick, and tasty option is lemon juice mixed with olive oil!

I have tons of salads on The Cysterhood app, where I share my meal plans, workout routines, and other must-have PCOS resources! Here are some of the hot girl salad recipes available on the app:

• Mediterranean Tuna White Bean Salad
• Shrimp Caesar Salad
• Broccoli Apple Chicken Salad
• Grapefruit Avocado Salad
• Mason Jar Cobb Salad

Wraps

Sandwiches are a go-to for many people’s lunches, but this can honestly be hard if you’re going gluten- and dairy-free. A better choice is wraps! You can still get a lot of sandwich flavor without the expectation of gluten-filled bread and lots of cheese. 

Within the wrap, you’ve got a lot of options. Just transform your favorite sandwich into a wrap using gluten-free tortillas or lettuce! Turkey wraps, hamburger wraps, Mediterranean chicken wraps, and Hawaiian chicken wraps are all favorites of mine and available on The Cysterhood app! If you really want cheese, there is a way to do it. Try out some dairy-free cheese! (My favorite brand is Daiya!) 

Air Fryer Chicken Nuggets 

The air fryer is a lunch time go-to, because it’s a quick way to get delicious crispy food! If you like a classic chicken nugget lunch (or are sharing your mealtime with kids), you can still make that happen on your diet. Just make your own using chicken breasts and gluten-free flour. And, instead of the macaroni and cheese or french fries on the side, try crispy zucchini or a side salad! You can find my Air Fryer Chicken Nugget recipe on The Cysterhood!

Meal-Prepped Turkey Chili 

The best lunchtime meal is one you don’t have to think about at all. Soups of all kinds, including chili, are great for prepping a balanced meal for a hearty lunchtime! Use ground turkey and plenty of beans for protein. Then, broth and vegetables can add flavor, texture, and additional health benefits. 

Chili is an easy PCOS-friendly option as long as you don’t use fatty meat and are instead choosing lean protein sources. However, be mindful about your toppings and try to find dairy-free alternatives for your sour cream and cheese if necessary. When I cook my recipe, I add diced avocado, cilantro, or green onions to elevate the flavor! 

Air Fryer Egg Bites

Here’s another air fryer favorite of mine! If you like breakfast for lunch, egg bites can be a great protein-packed choice for Cysters on a PCOS diet. It’s low cal, low carb (perfect for those who have a lower Carb Tolerance Range), and full of protein. 

You whip up your egg mixture with your choice of veggies, dairy-free cheese, and dairy-free milk, then pour them into muffin liners. A few minutes in the air fryer and they’re good to go! 

Sushi Bowls

I LOVE sushi! However, I’ll save the fun of shaping the sushi into perfect rolls for date night. At lunch, we’re doing it deconstructed. To do that, you just start with the basics: rice and shrimp or salmon. Then, chop up your veggies. I like cucumbers, carrots, and avocado. Cover it in mayonnaise, hot sauce, and crumpled up nori sheets. The sushi bowls have healthy fats and protein and provide a filling, but refreshing lunch! 

Avocado Toast

If you don’t have much of a lunch appetite and just want something fast, easy, healthy, and tasty to keep blood sugar levels balanced until dinner, you can’t go wrong with avocado toast. Get gluten-free multi grain bread, toast it, and then top with avocado and your choice of extras! I like eggs, ham, prosciutto, sweet potatoes, or even turkey avocado toast. A little everything bagel seasoning or black pepper can add a lot of flavor as well. My personal recipes are on The Cysterhood app, and if you love avocado, here are more avocado recipes!

Bagel Sandwich

One of my husband Sirak’s favorite meals is a breakfast bagel sandwich. We usually do it for breakfast, but it’s always such a treat for lunch, too. To do it, grab gluten-free bagels and add your favorite breakfast sandwich ingredients. Some good choices are avocado, spinach, tomatoes, salmon, turkey, cucumbers, bell peppers, and zucchini. For a sauce, pesto, hummus, or dairy-free cream cheese add a little flavor without compromising the health benefits! 

Baked Sweet Potatoes

Here’s another quick lunchtime favorite! You can microwave the sweet potato and have a baked potato in just a few minutes. Sweet potatoes have a lot of natural flavor, but you can top them with dairy-free yogurt, spinach, mushrooms, onions, black beans, salsa, avocados, chickpeas, dairy-free cheese, and more. You could have this for lunch for days and enjoy a different combination of flavors every time. Definitely add sweet potatoes to your PCOS-friendly grocery list and meal plan! 

PMOS Weight Loss Meal Plan Tips

Plan your meals before the week begins. 

Before your week starts, plan out your meals. Make it part of your Sunday reset or Monday morning prep session so you have a plan in place and don’t have to rely on willpower, inspiration, or last-minute grocery trips during your busy week. When you know what’s on the menu and have the ingredients ready to go, you’re much less likely to order takeout or reach for less nutritious convenience foods.

Build your plates mindfully. 

Start every meal with a lean source of protein, then fill at least half your plate with non-starchy vegetables. Add a serving of high-fiber carbohydrates and a healthy fat to round out the meal. This simple approach helps support stable blood sugar, keeps you feeling full longer, and makes it easier to stay consistent with your PMOS weight loss goals. 

Prep ingredients ahead of time. 

Cooking meals during the week can be intimidating (especially if you’re new to it). Even if you feel pretty confident in the recipe, making meals can be time-consuming between prepping, cooking, eating, and cleaning. To make it a little easier on yourself, try preparing ingredients in advance. Chop vegetables, marinate proteins, cook grains, and portion out snacks ahead of time.

Batch cook your favorite proteins. 

This tip goes hand in hand with the last one, but instead of prepping just for the week ahead, you can batch cook proteins to use for weeks or even months. Grilled chicken, turkey, lean beef, shredded chicken, and baked salmon all freeze well and can be quickly added to salads, grain bowls, soups, and other meals. Having cooked protein ready to go makes healthy eating much more convenient on your busiest days.

Make extra and freeze the extra portions. 

Whenever you cook, consider making a double batch. Enjoy one portion now, pack some away for lunches throughout the week, and freeze the rest for busy days later on. Getting multiple meals out of a single cooking session saves time, reduces the temptation to order takeout, and ensures you always have convenient options that support your PMOS weight loss and health goals.

Choose simple meals over complicated recipes. 

Healthy eating doesn’t have to mean spending hours in the kitchen or making elaborate meals with dozens of ingredients. In fact, the simpler your meals are, the easier they’ll be to stick with long term. If you need inspiration, download The Cysterhood app. It’s packed with simple, PMOS-friendly recipes and includes a built-in meal planning tool to help take the guesswork out of eating well!

PMOS-Friendly Recipes For Weight Loss: What to Look For 

High-Protein 

Look for recipes that include a quality source of protein, such as chicken, turkey, fish, eggs, tofu, or beans. Protein helps keep you feeling full, supports lean muscle mass, and promotes more stable blood sugar levels, all of which can support healthy weight loss with PMOS.

High-Fiber

Fiber slows digestion, helps stabilize blood sugar, and keeps you satisfied between meals. Prioritize recipes that include plenty of vegetables, legumes, and whole grains, and don’t be afraid to load up on roasted vegetables for an easy way to boost your fiber intake.

Dairy-Free

Many women with PMOS find they feel their best limiting or avoiding dairy, especially if they’re sensitive to it. Look for recipes that use dairy-free alternatives, or make simple swaps like using a dairy-free Greek yogurt instead of traditional yogurt when possible. 

Gluten-Free

While going gluten-free isn’t necessary for everyone with PMOS, many women notice improvements in bloating, inflammation, or digestive symptoms when they reduce gluten. Focus on naturally gluten-free foods like quinoa, brown rice, sweet potatoes, fruits, vegetables, and lean proteins.

Anti-Inflammatory 

Choose recipes built around ingredients that help fight chronic inflammation, such as colorful vegetables, berries, olive oil, fatty fish, herbs, spices, nuts, and seeds. Limiting highly processed foods and added sugars can also support your body’s natural inflammatory response.

Whole Foods

The best PMOS-friendly recipes are made with ingredients that are as close to their natural state as possible. Base your meals on lean proteins, vegetables, fruit, healthy fats, legumes, and minimally processed carbohydrates instead of relying on ultra-processed convenience foods.

These PCOS-friendly lunches can help you reach your health goals!

Getting on a diet and making it a sustainable lifestyle can be difficult at the beginning, but it’s much easier with delicious recipes you’re excited to eat! The Cysterhood app has hundreds of recipes, whether you’re looking for a quick lunch, fancy dinner, or healthy PCOS-friendly snacks. On the app you’ll find even more resources to help you heal PCOS and life symptom-free! It’s a MUST for Cysters everywhere! 

Polycystic ovary syndrome (PCOS) is a hormonal disoder that affects many women of reproductive age. Since it’s hormonal, PCOS can impact your whole body with symptoms ranging from brain fog and fatigue to infertility and excessive body hair growth. Though there’s no quick procedure or pill that cures your PCOS, there are plenty of ways to naturally heal your body and reverse your symptoms! One of the best ways to get relief from the side effects of PCOS is by addressing the root cause of your symptoms in order to improve weight loss.

Research shows a balanced diet and weight managements plays a crucial role in managing PCOS symptoms. This is because hormone balance, insulin resistance, thyroid issues, and inflammation can improve when you lose weight. So, drop a few pounds and you’ll probably see universal symptom improvement! Easy, right? WRONG! 

Note: PCOS recently had a name upgrade! It’s now called “polyendocrine metabolic ovarian syndrome (PMOS).” This name much more accurately describes the condition! In fact, I’ve been a big supporter of a name change for years, so you’ll see me slowly transition over to using the new terminology. You’ll see me use both terms below.

Why is Weight Loss Difficult with PCOS?

It can be really difficult to lose weight with PCOS. There are a lot of reasons it’s harder for Cysters than other people, but it centers on the fact that your body is in a unique state of “survival mode.” Basically, your body is misinterpreting a lot of your habits and conditions as threats. External factors like stress, anxiety, and yo-yo dieting as proof that you’re in distress. Plus, your body can interpret foods you eat as toxins (like gluten and dairy), which further show your systems that you need help! 

What does your body do when you need help? Ignites the immune system and stores fat! Your body thinks it’s protecting you when it’s really just creating this cycle of inflammation, hormone imbalance, insulin resistance, and stress that makes you gain weight and experience a long list of PCOS symptoms. For a more detailed breakdown of this, check out the episode of A Cyster and Her Mister called 4 Reasons Why It’s So Hard To Lose Weight With PCOS.

How Do Women With PCOS Lose Weight?

Now that we’ve established losing weight is hard with PCOS, what can be done about it? Cysters, you just need the right diet and lifestyle changes for PCOS! The meal plan has to understand your specific condition and what’s going on inside your body. Believe it or not, certain diet plans can actually make your weight gain and symptoms worse, even if they helped your friend without PCOS drop lots of pounds. Luckily, as a PCOS Registered Dietitian (and Cyster myself) I have developed an anti-inflammatory gluten- and dairy-free diet plan that can help you manage PCOS symptoms and finally reach your weight goals. 

You can find the full plan when you download The Cysterhood app, but I wanted to share today a 7-day PCOS meal plan that’ll show you how you can still eat delicious, satisfying meals while losing weight and with PCOS. Hopefully, when you commit for just 7-days to my nutrition tips, you’ll already find symptom relief and hope for weight loss that’ll motivate you to take on all your health goals! I promise, we can eat well, feel full, and thrive symptom free with PCOS! 

Try this 7-day PCOS diet plan:

*You can find all the recipes on The Cysterhood app! Or, go ahead and use this 7 Day Meal Plan download to get another version sent right to your email!

7-day PCOS Diet Plan

Day 1

• Breakfast: Raspberry Rose Smoothie
• Lunch: Shrimp Caesar Salad
• Dinner: Blackened Salmon with Rice & Veggies 
• Snack: Peach and Prosciutto 

Day 2

• Breakfast: Apple Pie Chia Seed Pudding 
• Lunch: Chicken Pesto Wrap 
• Dinner: Fish Taco Bowls 
• Snack: Chocolate Hummus and Fruit 

Day 3

• Breakfast: Mexican Sweet Potato Casserole
• Lunch: Red Curry Lentil Soup 
• Dinner: Buffalo Chicken Pizza 
• Snack: Kale Chips

Day 4

• Breakfast: Peanut Butter Jelly Overnight Oats 
• Lunch: Air Fryer Chicken Nuggets with Crispy Zucchini 
• Dinner: Green Bean & Orange Chicken Stir Fry 
• Snack: Dairy Free Spinach + Artichoke Dip and Veggies 

Day 5

• Breakfast: Chocolate Waffles
• Lunch: Chipotle Turkey Bowl 
• Dinner: Turkey Chili 
• Snack: Hot Chocolate Cookies

Day 6

• Breakfast: Everything Bagel Avocado Toast 
• Lunch: Mason Jar Cobb Salad with Dark Leafy Greens
• Dinner: Korean Beef Lettuce Wraps 
• Snack: Peanut Butter Quinoa Puff Cups 

Day 7

• Breakfast: Sun-Dried Tomato & Spinach Frittata 
• Lunch: Taco Stuffed Butternut Squash 
• Dinner: One Pot Mushroom Pasta  
• Snack: Banana Bread 

11 PCOS Diet Tips

Learn your carb-tolerance. 

The first step in a PCOS diet is to learn your carb tolerance. Your instinct may be to just deprive your body from as many carbs as possible, but this actually isn’t the best idea. Low-carb in theory is always smart for dieting, however, going too low carb can push your body deep into that survival mode I talked about earlier!

If your body experiences too few carbs, it could see that as an emergency, thinking there’s a food insecurity issue. When your body is worried about not getting enough food to thrive, what does it do? Store the carbs you do eat as fat! So, going too low carb can actually contribute to weight gain, fatigue, cravings, irregular periods, and more. 

This is why many people with PCOS or PMOS struggle with low-carb centered diets like the Mediterranean diet and the ketogenic diet (keto diet) and sometimes actually have weight gain when on these plans! Instead, what you need to do is figure out your carb tolerance. Everyone’s carb tolerance is different, so you need to find the range that your body finds acceptable. Basically, one where you lose weight, but don’t send your body into survival mode. 

Here’s our podcast episode on figuring out your carb tolerance, but my recommendation is to start with 120-150g a day! Then, gauge how your body is responding to that number. Are you having mood swings? Energy issues? Digestive problems? Those might be signs you’re going too low. If you’re feeling good, try dropping that number a bit. It’ll take some time to figure it out, but once you do, you’ll find a perfect number to help support your PCOS healing journey. 

Consider cutting dairy and gluten.

I recommend any woman with PCOS try cutting dairy and gluten. The proteins in dairy and gluten can trigger an autoimmune response where your body identifies the foods as toxic and harmful. Inflammation leads to insulin resistance and hormonal imbalances, worsening your PCOS symptoms. Not everyone has this type of response to gluten and dairy, but it’s worth trying out to see if you feel significantly different and start losing weight. 

If you’re intimidated with how to start going gluten- and dairy-free, download The Cysterhood app all of my recipes are gluten- and dairy-free! And, check out these other resources:

• How to Know if a Food Contains Dairy
• How to Know if a Food Contains Gluten 
• Surprisingly Tasty Dairy Alternatives

Don’t mask your cravings. 

Cravings with PCOS can be super intense. Pretending they’re not there and constantly fighting to not give in can be really stressful and overwhelming. And, what does stress do? Worsen cravings by raising your insulin resistance. Of course, I’m also not saying you should eat a sleeve of Oreos or a bag of Doritos either. 

Instead, try to take steps to prevent the cravings in the first place. Going gluten and dairy-free can help a lot with that, but so can stress management, good sleep, weight lifting, and eating more small meals throughout the day, rather than big ones all at once. These things can help boost insulin sensitivity to get rid of cravings! 

Plus, eating delicious foods like I have in my PCOS meal plan will be super helpful. Sure, you might be craving a chocolate bar or a bowl of chips, but how does almond butter fudge sound? Or, no-bake peanut butter cookies? Or, taco dip and gluten-free crackers? All looks delicious, right? See! You can eat well and indulge in healthy, but tasty treats with the right PCOS diet plan. (Here are some of my favorite snacks for PCOS!) 

Track your macros.

Keeping track of your macros is another helpful tool to help you reach your goals with a PCOS diet. If you’re not familiar with the process, you track how much protein, healthy fats, and carbs you eat to make sure you’re hitting the right balance—typically around 30–35% protein, 30–35% healthy fats, and 30–40% carbs. Eating too many carbs can cause blood sugar spikes, too little protein can leave you feeling hungry and tired, and too few healthy fats can disrupt hormone balance. Sticking to these ranges will help you be successful with your PCOS diet.

If you’ve never tracked macronutrients before, here’s more on macros and PCOS.

Avoid large meals and don’t skip meals.

When you eat large meals, your body produces a lot of extra insulin to take care of it, which raises blood sugar levels. Then, what do high blood sugar levels do? Worsen cravings! That makes us want to eat more and more. 

Skipping meals is also not a good plan. The sudden peaks and valleys of blood sugar levels aren’t great for hormone balance or insulin resistance either. (If we eat a lot and then none at all for a long time, our bodies go into emergency survival mode again.) So, opt for 3-4 balanced meals a day and don’t skip out. Here’s a good example of a balanced meal that’s blood sugar regulating and hormone balancing: It’s 1/4 protein, 1/4 carbs, and the rest of the plate veggies and healthy fats. You can find this meal in The Cysterhood App, the Greek Chicken Bowl!

Limit your caffeine intake.

You may think you need caffeine to fight your fatigue throughout the day, but the opposite is probably true. Caffeine works by prompting our bodies to produce adrenaline and cortisol. Cortisol is our stress hormone. Just the right balance of cortisol and melatonin keeps us calm, but alert. 

However, when we push our body to produce too much cortisol via energy drinks, coffee, or soda, we go from calm and alert to wired and anxious. And, if you keep drinking, your body won’t be able to keep up with the demand for cortisol and you’ll experience adrenal fatigue. 

Yep, too much caffeine will eventually make you stressed out and tired. In the process, it messes with your hormone levels, which dominos into problems with insulin resistance. And, as we know, insulin resistance leads to weight gain and cravings. So, a key to losing weight with PCOS is to really limit your caffeine intake! 

Stay hydrated. 

Hydration is key to dieting. When we don’t drink enough water, our bodies can’t effectively carry out all the needed processes, which can lead to hormone imbalances, insulin resistance, and so much more. Symptoms like fatigue, brain fog, headaches, and digestive problems can all come from poor hydration too. 

So, drink more water! It can make your whole body run smoother, which has great symptom-relief and weight loss benefits. Plus, water has been shown to be an appetite suppression. That’s perfect for dieting and kicking cravings! 

Related: Does Water Fasting Affect Menstrual Cycles with PCOS?

Drink more tea. 

If you’re intimidated by cutting soda, coffee, or energy drinks from your diet and don’t want to be sipping water all the time, herbal tea is a great choice. It’s surprisingly flavorful and fun, because you can make it in a lot of different ways and customize it like you would a cup of coffee! (Of course, we’ll add some xylitol instead of sugar for added sweetness.) However, it’s not just a “less harmful” alternative tea actually has lots of health benefits! 

Here are just some of the tea options and their benefits for PCOS: 

• Decaf green, white, and black: antioxidants and anti-inflammatory properties
• Peppermint and spearmint: anti-androgenic effects
• Cinnamon: improves insulin resistance and relieves stress
• Ginger: anti-inflammatory properties and female hormone regulation
• Dandelion root tea: liver detoxing benefits for hormonal regulation 
• Licorice root: lowers testosterone and reduces cravings
• Matcha: anti-inflammatory, reduces insulin resistance, and includes antioxidants

Oh and stay tuned because there may or may not be tea coming your way very soon on our sister site, Ovafit! We literally can’t wait. Okay back to business…

Avoid processed sugar and other inflammatory foods.

When you’re on a diet, you don’t want to be eating foods that are going to work against you. Anything that triggers inflammation or contributes to insulin resistance is going to give you problems high blood sugar levels, intense cravings, excess belly fat, fatigue, and more. So, it’s best to get familiar with foods to avoid when on a PCOS diet. 

For the most part, you want an anti-inflammatory diet. That probably means cutting out dairy and gluten, but it also means cutting processed foods and refined sugars, trans fats, processed meats, and artificial additives. (Alcohol too, but we’ll get to that in a minute.) These food choices will probably do little to satisfy you, and instead will worsen PCOS symptoms and make weight gain harder, so cut them out of your diet. (Don’t worry, none of these are on my meal plan!) 

Limit your alcohol use.

I’m not saying you can never have a glass of wine, but know that most alcohol is full of carbs. Lots of drinking will likely push you way above your daily carb goal, raise your blood sugar levels, disrupt your sleep, and more. The rise in blood sugar starts you on that cycle of insulin resistance, hormone imbalance, and inflammation again. So, it’s best to be restrained in how much and how often you drink alcohol with PCOS. For more on this, listen to the episode Alcohol & PCOS: Everything You Need to Know from A Cyster and Her Mister.

Think about what to eat, not just what not to eat. 

When dieting, it can seem like everything is about what you shouldn’t eat. Of course, there are foods you should avoid when dieting. However, the foods you do eat make just as much of a difference as the ones you don’t. So, when you’re making a long-term PCOS meal plan, ensure you are considering how the foods will benefit you. It’s not a one size fits all approach!

Focus on eating plenty of lean protein (chicken, tofu), healthy fats (olive oil, avocado), fiber (broccoli, oats), and magnesium (almonds, spinach). These nutrients are particularly helpful for successful dieting, because they’ll help you feel full, relieve digestion issues, regulate hormone imbalance, reduce inflammation, and maintain healthy insulin levels. For more specific foods, check out my PCOS pantry must-haves and this list of PCOS fighting foods. 

PMOS or PCOS Diet Meal Plan: Building Your Ideal Plate 

Step One: Start with a protein source.

Build every plate around your protein. Protein should represent your biggest portion, and everything else complements that. Of course, this doesn’t always mean meat. Your meal could be based around plant-based proteins too, like beans, lentils, tofu, tempeh, or edamame, or even protein powder. The goal is just to make protein the foundation of the meal and build everything else around it.

Step Two: Fill half your plate with non-starchy vegetables.

Second most important part of your plate? Vegetables. They’re rich in fiber, vitamins, minerals, antioxidants, and other compounds that support your body in so many ways. (And keep you feeling full between meals.) For best results, shoot for non-starchy vegetables like broccoli, cauliflower, spinach, kale, zucchini, cucumbers, bell peppers, asparagus, Brussels sprouts, and green beans.

Step Three: Add the right kinds of carbs.

Carbs aren’t the enemy. Our brain literally runs on glucose! Carbohydrates are also good for energy, hormone production, and thyroid function . . . in moderation. Just make sure to choose carbs that are gluten-free, complex, and full of fiber. This helps slow digestion, supports more stable blood sugar levels, and keeps you feeling satisfied longer. Think sweet potatoes, quinoa, brown rice, oats, beans, lentils, and fruit.

Step Four: Include a source of healthy fat.

Finally, round out your meal with a healthy fat source. Healthy fats help support hormone production, nutrient absorption, brain health, and satiety, making them an important part of a balanced PMOS diet plan. Plus, they can help slow digestion and promote more stable blood sugar levels when paired with carbohydrates. Great options include avocado, olive oil, nuts, seeds, nut butters, olives, and fatty fish like salmon. Just remember that fats are very calorie-dense, so a little goes a long way.

Step Five: Add flavor with intentional herbs and spices.

Don’t forget to make your food enjoyable. Herbs and spices do much more than add flavor. Many contain beneficial compounds that can support overall health, and they make healthy meals feel a lot less boring. Some great options include cinnamon, turmeric, ginger, garlic, basil, oregano, rosemary, and parsley. Play around with different flavors and seasonings until you find combinations you genuinely look forward to eating. After all, the best PMOS diet plan is one you can actually stick with.

Here are the best herbs for PMOS. 

Step Six: Adjust portions based on your hunger, activity level, and goals.

Though it’s true that portions are important to most healing goals, there’s no one-size-fits-all number. It really depends on your body, activity level, and goals. Someone who is highly active will likely need bigger portions than someone who isn’t. Likewise, someone looking to lose weight may need to be a little more mindful of portions than someone simply trying to feel better and support their hormones.

And no matter what your goals are, don’t ignore your hunger. Your body is trying to tell you something. If you’re genuinely hungry and consistently don’t eat enough, it can increase stress on the body and make it harder to feel your best. So, use this plate as a guide, but don’t be afraid to adjust portion sizes based on your hunger, energy levels, and how your body responds. The goal isn’t perfection. It’s learning what works for you.

If you’re wondering, here’s whether intermittent fasting is good for PMOS.

PMOS or PCOS Meal Prep

Batch cook proteins at the beginning of the week.

Protein is the foundation of a PMOS-friendly meal, so having it ready to go can save a ton of time. Consider cooking a large batch of chicken, turkey, hard-boiled eggs, ground beef, tofu, or another favorite protein source. That way, building balanced meals throughout the week becomes much easier.

Cook high-fiber carbohydrates in bulk.

Preparing carbohydrates ahead of time can make healthy choices much more convenient. Try cooking large batches of quinoa, brown rice, sweet potatoes, oats, beans, or lentils and storing them in the refrigerator. Then, simply scoop out what you need for meals throughout the week.

Build balanced grab-and-go snack packs.

Having balanced snacks ready can help prevent the blood sugar crashes and cravings that often come with PMOS. Pair a protein source with a healthy fat or fiber-rich carbohydrate for the best results. Things like turkey sticks and fruit, hard-boiled eggs and veggies, or nuts and berries are great options.

Have quick, protein-rich breakfast options ready.

Busy mornings are one of the easiest times to fall off track. Preparing protein-rich breakfasts ahead of time can help you start the day feeling energized and satisfied. Overnight oats, egg muffins, protein smoothies, breakfast burritos, and chia pudding are all easy options.

Keep PMOS-friendly staples stocked and accessible.

Meal prep becomes much easier when you always have the basics on hand. Keep your kitchen stocked with proteins, vegetables, healthy fats, high-fiber carbohydrates, and convenient snacks. When healthy options are easy to grab, you’re more likely to reach for them.

Freeze extra portions for busy days.

Not every day goes according to plan, and that’s okay. Whenever you make soups, casseroles, chili, or other freezer-friendly meals, consider making extra. Future you will be grateful to have a balanced meal ready when life gets hectic.

Schedule meal prep sessions into your routine.

Meal prep is much easier when it’s part of your schedule instead of something you try to squeeze in. Set aside a consistent time each week to grocery shop, prep ingredients, or prepare meals. Even an hour or two can make a huge difference in how smoothly the rest of the week goes.

What Foods to Avoid With PCOS or PMOS

Refined Carbohydrates and Added Sugars

• Soda and sugary beverages
• Candy
• Cookies
• Cakes
• Pastries
• Donuts
• Ice cream
• Sugary breakfast cereals
• White bread
• White rice
• Regular pasta
• Crackers made with refined flour

Highly Processed and Packaged Foods

• Chips
• Pretzels
• Packaged snack foods
• Fast food
• Frozen convenience meals
• Processed breakfast bars
• Instant noodles
• Highly processed baked goods

Foods High in Unhealthy Fats

• Deep-fried foods
• French fries
• Fried chicken
• Commercial baked goods
• Shortening
• Foods containing trans fats

Processed Meats

• Hot dogs
• Sausage
• Bacon
• Pepperoni
• Deli meats
• Processed meat sticks

Alcohol and Other Inflammatory Triggers

• Beer
• Sweet wines
• Sugary cocktails
• Excess alcohol
• Possibly gluten and dairy

Try this 7-Day PCOS Diet Plan and see how you feel! 

Losing weight with PCOS is tough, but with the right strategy, mindset, and meal plan, you can achieve your goals! I am passionate about educating women about their PCOS and bodies so they can heal cravings, reverse symptoms, and thrive with PCOS. It’s happened for so many Cysters out there, and it can happen for you too! Check out the blog, podcast, and join The Cysterhood. We can do this together!

P.s. If you want another 7 day meal plan for PCOS weight loss, I can send one right to your email. Just click here!

Metformin is one of the three common medications/supplements used to manage PCOS symptoms. Generally, studies show that inositol and berberine are more effective, but metformin is still commonly prescribed by doctors for people with type-2 diabetes and polycystic ovarian syndrome (PCOS). That means many of you may be on metformin! But, did you know there are foods you should avoid if you’re taking this medication?

Metformin works by reducing the amount of glucose that’s released from the liver and by helping your cells convert glucose to energy. Basically, metformin helps with insulin resistance. Insulin resistance can domino into plenty of other PCOS symptoms like weight gain, fatigue, high testosterone, irregular periods, ovarian cysts, acne, hair loss, swollen ankles/feet/hands, intense cravings, dark skin patches, skin tags, frequent urination, extreme thirst, high blood sugar, and more. Really, almost every PCOS symptom can be traced back to insulin resistance in some way, which is why it’s so important to get it under control!

As mentioned, metformin can be used to manage insulin resistance, but there are foods that can counteract it or negatively affect the results. So, I’ve compiled a list of foods you should avoid while taking metformin. Here they are: 

8 Foods to Avoid When Taking Metformin for PCOS

Alcohol

Believe it or not, drinking alcohol actually lowers blood sugar. This is because when you drink alcohol, your liver has to stop releasing glucose to instead process that alcohol. And, remember, metformin also lowers blood sugar by reducing the glucose released by the liver. 

The combination of metformin and alcohol then could actually make your blood sugar drop too low. It has the potential to induce hypoglycemia or lead to a rare condition known as lactic acidosis. In summary, you should definitely avoid alcohol when taking metformin! 

There are other reasons to reduce alcohol use with PCOS as well. You can read about those reasons HERE. 

High Sodium Foods

Metformin will reduce the amount of glucose your liver releases. However, food also triggers the release of glucose, and some foods more than others. Foods with lots of sodium will prompt more glucose release, which could counteract metformin’s efforts to keep your blood sugar under control. 

Too much sodium can also lead to high blood pressure, kidney stones, heart disease, and more. So, consume no more than 2,300 mg of sodium per day. That might seem like a high amount, but that’s actually about 1 tsp of salt! If you do use salt in your meals, opt in for a Celtic sea salt to get in minerals like magnesium, rather than table salt that is processed with no nutritional value.

Saturated Fats

Saturated fats have a similarly negative effect as sodium. They can boost insulin resistance, making the metformin less effective. Saturated fats include full-fat dairy products like butter and cheese as well as red meat. 

These are easy to replace in your diet by opting for lean proteins like chicken breast, salmon, and eggs and healthy fats like nuts, seeds, and vegetable oils. And, dairy can be cut out altogether–that’s what I recommend for most Cysters. Here’s more about the effects of dairy on PCOS. 

Refined and Simple Carbs

Simple and refined carbs such as white bread, cereal, white rice, bagels, and white flour also raise your insulin resistance. There’s no reason to fight the metformin by introducing so much sugar into your body! 

Instead, avoid these foods and opt for complex carbohydrates like whole grain bread, vegetables, and beans. 

Sugar

We’re trying to keep our blood glucose levels low, so eating glucose will obviously hinder the effectiveness of metformin, raise those numbers, and worsen insulin resistance. Things like soda, desserts, pastries, and other sweet snacks are all big contributors to our sugar intake. 

When you need a sweet fix, try naturally sugared fruits paired with protein instead. This will help you satiate your cravings without affecting your metformin and its work. 

Over Processed Foods

You’ve probably heard the term “processed foods,” but what does it actually mean? Manufacturers drastically alter the original state of foods before they place them on store shelves, turning them into processed foods. Various methods alter foods in numerous ways. On one end of the spectrum, foods may undergo simple processes like washing and cutting, while on the other end, they might receive additional flavors, colors, and preservatives. The more processed, usually means the less healthy. 

Over processed foods include things like packaged snacks, condiments, cereal, mass-produced bread, lunch meats, hot dogs, sausage, and many cheeses. These can all spike your blood sugar, making metformin less effective. When you can, always opt for less processed versions of food! 

Fried Foods

Fried foods are an example of saturated fats, so they raise those glucose levels. They’re also inflammatory and have been linked to higher risk of developing cardiovascular disease, type-2 diabetes, and obesity. All around, they’re not the best choice for a PCOS diet, but especially if you’re on metformin. 

Fiber At the Wrong Times

I know what you’re thinking fiber is supposed to be good for you! That’s true. Fiber is good for you. However, when taking metformin, you should make sure you space out when you take your medication and when you consume fiber. 

This is because fiber can bind to the diabetes medication and make it less effective. Again, don’t stop eating high-fiber foods altogether, just avoid them right before or right after taking metformin. 

Metformin is most effective when you avoid these foods!

Doctors frequently prescribe metformin to assist in the management of PCOS. You’ll get the best results if you avoid the foods I listed above.

However, as mentioned earlier, inositol lacks the common side effects of metformin and has demonstrated greater effectiveness for most individuals with Polycystic Ovary Syndrome (PCOS).

I even have my own inositol supplement specifically curated for a PCOS woman. It’s NSF-certified, easy to take, and will hopefully give you a lot of symptom relief! You can find Ovasitol HERE. 

Here’s more about what metformin does for PCOS. After you read up on that, listen to this episode of my podcast about why Ovasitol is our favorite supplement for PCOS! If you’re part of the small population of people that doesn’t tolerate inositol well, berberine is also a good natural alternative to metformin!

For more on healing your PCOS naturally and reversing your symptoms, head over to my blog and listen weekly to A Cyster and Her Mister! And, if you want to be surrounded by supportive people and helpful resources to get you through your healing journey, download The Cysterhood app! No matter what you need, I’m here for you!

Does PCOS give you anxiety around food during the holidays?

I asked this question on Instagram and got an overwhelming vote of “YES!” …so you’re not alone.

I’m gonna tell you a little story about Aunt Becky.

Aunt Becky is the person in your family who sits across from you at Christmas dinner. She stares at you judgmentally, thinking “gosh, you’ve gained weight,“ and you can literally read her mind.

Then, she offers some of her casserole and asks you why you haven’t touched it. She insists that you just have to give it a bite… so then you try to explain to her that you’ve been trying to eat gluten and dairy free.

Instead of being respectful, she showers you in guilt by saying that she’s made it specifically for you because she knows you liked her casserole from last Christmas.

Soo what do you do, [name]?

A. Clam up with anxiety and eat it because everyone is staring and you don’t know what other choice you even have at this point because she made you feel like a bad person for breaking her whole heart because of this casserole!

B. Politely and gracefully continue to decline. Tell her it looks absolutely delicious and everyone is going to enjoy it. However, you are really trying to keep your symptoms under control and eating gluten and dairy free has been super helpful.

I’m going with option B.

Not gonna lie, it’s really worked well for me. Try it! Even if Aunty Becky persists, I am soo polite that it’s simply impossible for her to win or make me feel embarassed. In fact, my politeness will turn that embarrassment right around and make her feel embarrassed for creating a scene out of casserole!

Well, I’m not a therapist, but I am a Registered Dietitian. And on that note…here’s a gluten and dairy free casserole recipe from The Cysterhood App that I suggest you bring to Christmas dinner and offer to Aunt Becky!

PCOS Friendly Christmas Casserole

Ingredients

Filling:

3 Tbsp ghee
1 onion, diced
½ leek, sliced
2 cups celery, sliced
3 cloves garlic, minced
2 tsp fresh minced sage leaves
1 tsp fresh thyme leaves
1 tsp nutmeg
3 Tbsp tapioca starch
2 cups chicken bone broth
¾ cup full fat dairy-free cream
1 cup frozen peas
2 carrots, peeled and chopped
3 heaping cups cubed or shredded chicken
3/4 tsp sea salt
1/4 tsp black pepper

Crust:
1/2 cups almond flour
3/4 cup tapioca starch
1/2 cup butter
1 tbsp xylitol
¾ tsp salt
1 large egg

Directions:

Step 1

Start with the crust: In a food processor or large bowl, combine the almond flour, tapioca, butter chunks, xylitol and salt. Pulse the mixture until course crumbs form. Then, crack in the chilled egg and pulse or mix until a dough forms.

Step 2

On a piece of parchment beeswax paper, gather the whole dough into a ball, wrap it, then flatten it into a disc shape. If it’s firm enough you can already go ahead and roll it out into a bigger disk. Chill the dough for about 2 hours or overnight in the refrigerator.

Step 3

For the filling, heat a deep oven proof skillet over medium heat and add the butter. If you want to make a skillet pot pie, use a 10.25” cast iron skillet or a 12” skillet.

Step 4

Add in the onions, leek, and celery and cook until translucent, then add in the garlic and fresh herbs, nutmeg and sprinkle with salt and pepper, and cook another couple of minutes.

Step 5

Stir in the tapioca or cornstarch to coat the veggies, then pour in the broth and dairy-free cream and stir. Bring to a boil, then lower the heat to medium-low and simmer for another 3-5 mins.

Step 6

Stir in the peas and carrots and the shredded or chopped chicken and cook for another 2 minutes. Taste, then season as desired with sea salt and black pepper, remove from heat.

Step 7

Preheat your oven to 375° F.

Step 8

If using a casserole dish and not a skillet, transfer filling into the casserole.

Step 9

Roll out the dough between 2 pieces of parchment paper.Roll the dough into a large circle, slightly larger than the diameter of the top of your skillet, or, if using a casserole dish, the casserole dish. Remove the top sheet of parchment, repair the edges as needed, then carefully flip the crust onto the top of the skillet or casserole. Flute the edges or prick them with a fork and cut 3-4 slits into middle of the dough.

Step 10

In a small bowl, whisk together the egg for the egg wash and brush all over the crust.

Step 11

Place the skillet or casserole on a large baking sheet to catch any leaks and bake on the middle rack of the preheated oven for 30 – 35 minutes or until the crust is golden brown and the filling is starting to get all bubbly around the sides/

Step 12

Allow the pot pie to sit for about 10 minutes to set a bit before serving. Serve hot.

PCOS-Friendly Holiday Food Ideas

Want more PCOS-friendly recipes like this? Download The Cysterhood App! Here are some of my favorites for the holidays:

• Prosciutto Wrapped Green Beans
• Fall Harvest Pizza
• Fall Harvest Veggie Sheet Pan Dinner with Sausage
• Festive Pear Appetizer
• Christmas Salad
• High-Protein Pumpkin Mousse
• Pumpkin Protein Pancake Bowl
• Gingerbread Latte Cheesecake Bars
• Peppermint Chocolate Brownies
• Jalapeno Popper Deviled Eggs
• Grinch Muffins
• Cranberry Pecan Oatmeal Cookies
• Gingerbread Cookies
• Healthy Cranberry Apple Crisp
• Gluten-Free Mini Pumpkin Pies
  

Don’t let the holidays get in the way of your health goals.

Remember, the holidays don’t have to be stressful when it comes to food. With a little planning, some PCOS-friendly recipes, and a polite approach, you can enjoy the season without guilt. So go ahead—bring your casserole, enjoy the foods you love, and honor your health goals while still joining in all the festive fun!

Women with polycystic ovarian syndrome (PCOS) are in a battle with hormone balance. PCOS is a complicated disorder that the medical world hasn’t learned much about yet. The mystery around PCOS has left up to 70% of cases undiagnosed, and women who are diagnosed often aren’t given many good solutions to their difficult symptoms. 

Though there is no cure, there are actually a lot of natural ways to heal PCOS and reverse the effects of the symptoms. This is great news because it means many Cysters can take charge of their PCOS without harsh medications that have lots of potential side effects!

You can find a good list of natural remedies for PCOS on the blog, but today I’m zeroing in on a common household pantry item and how it can help you with a few of your recurrent symptoms. Today, I’m talking about apple cider vinegar! 

Apple Cider Vinegar For PCOS

There are lots of uses for apple cider vinegar from cleaning to cooking, but did you know there are some science-backed benefits of apple cider vinegar for PCOS too? It’s true! Apple cider vinegar is just fermented apple juice, which makes it antimicrobial and antioxidant. 

It’s been used for centuries in natural medicine, and there is now scientific evidence that apple cider vinegar may be a natural remedy for some common PCOS symptoms. Here’s what you need to know about apple cider vinegar and PCOS: 

Apple Cider Vinegar Benefits for PCOS

Helps improve insulin sensitivity.

One of the most common symptoms of PCOS is insulin resistance. This is when your cells don’t process glucose well. And, instead of being converted to energy, sugar is absorbed into the bloodstream, causing high blood sugar levels. This is what happens in people who are type-2 diabetics as well! 

So, for people with insulin-resistant PCOS, improving insulin sensitivity is a top priority for symptom management and reducing the risk of long-term complications. Luckily, apple cider vinegar has been shown in multiple studies to help reduce blood sugar levels, manage blood sugar spikes, and increase insulin sensitivity. 

Helps reduce blood pressure. 

Research shows that acetic acid inside of apple cider vinegar can help reduce blood pressure. It probably does this by making an enzyme called renin less active and improving calcium absorption. Both lowered renin activity and better calcium absorption seem to have a direct effect on lowering blood pressure! 

Cysters are three times more likely to have high blood pressure than a healthy person, so blood pressure management is definitely a priority! High blood pressure could be causing symptoms like headaches, dizziness, nausea, vision problems, anxiety, nosebleeds, and abnormal heart rhythms. It could also put you at a high risk of cardiovascular disease, so finding solutions is important to your healing process. 

Helps improve ovulation and regulate periods.

Since PCOS is primarily hormonal, it can really disrupt your menstrual cycle. You may be all too familiar with irregular, heavy, and even painful periods. Of course, the disruption of your period also affects ovulation, meaning many women with PCOS (up to 80%) experience infertility. 

However, apple cider vinegar has been shown in early studies to potentially help with period regulation and improved fertility. (Again, these are small, new tests that need more corroboration, but it’s hope!) It’s thought that this improvement is related to apple cider vinegar’s blood sugar and blood pressure benefits since insulin resistance has an effect on periods. 

Like other symptoms on this list, apple cider isn’t a cure-all that’ll take care of your irregular menstrual cycles on its own, but it’s a great support to other natural period-regulating methods that you can read about in this post. 

Helps lose weight.

Many Cysters struggle to lose weight. This is because insulin resistance causes our body to constantly store sugar that’s broken down from the food we eat, as fat. Even when working out and eating better, lots of women still have a hard time getting to a healthy weight. Since apple cider vinegar can help with insulin sensitivity, it can aid in weight loss as well!

For more ways to overcome weight loss challenges with PCOS, check out this post, 12 Tips to Lose Weight with PCOS, and download The Cysterhood App which has a whole collection of workouts and recipes specialized for PCOS weight loss. 

Helps with yeast infections.

Beyond the health benefits of consuming apple cider vinegar, there are positive effects from application too. Apple cider vinegar diluted in a warm bath can help with yeast infections. The acidic nature of apple cider vinegar can help kill yeast and other harmful microorganisms. 

The relationship between PCOS and yeast infections isn’t completely known, but scientists think that insulin resistance, medication, stress, and/or hormone imbalance could be to blame. Apple cider vinegar is one of a few natural remedies to assist with yeast infections. You can learn more about those solutions HERE. 

How To Use Apple Cider Vinegar For PCOS

Bath in apple cider vinegar. 

To help with yeast infections, you could use apple cider vinegar in a bath! 

Just add half a cup of apple cider vinegar to a full bath and soak for 20 minutes. 

Take an apple cider vinegar supplement. 

It’s not pleasant for anyone to consume apple cider vinegar. The flavor takes getting used to! 

However, you can get the same benefits from an apple cider vinegar supplement. For more natural healing solutions, read this post on the best natural supplements for PCOS.

Dilute apple cider vinegar in water. 

For this method, mix 1-2 tablespoons of apple cider vinegar and 1 cup of water. (Make sure it’s always diluted.) Once you have your mixture, drink up! 

The best time to have your apple cider vinegar water is before bed or before a big meal. 

Make apple cider vinegar mocktails. 

Drinking apple cider vinegar can be a little fun if you make it into a mocktail! 

For a few tasty apple cider vinegar detox mocktail recipes, check out this post!

Apple cider vinegar may be helpful in alleviating PCOS symptoms! 

Studies seem to suggest apple cider vinegar has plenty of positive effects for women with PCOS! However, apple cider vinegar shouldn’t be used exclusively for PCOS management, and, as always, contact a doctor before starting a new supplement or routine. You can learn more about my thoughts on apple cider vinegar in this episode of A Cyster and Her Mister. 

For more natural healing tips, head to the PCOS Weight Loss blog! There, you’ll find even more natural healing methods as well as valuable information on PCOS that’ll help you make the right treatment choices for your body. Symptom relief is around the corner, Cyster! 

Dairy can be inflammatory for women with PCOS; It can further exacerbate insulin resistance and lead to weight gain. Knowing this about dairy isn’t always enough though to stop yourself from eating it. Dairy products like cheese are literally addictive and it’s hard to say no to something that makes your brain immediately feel good.

Let go of the idea that cutting dairy out of your diet is going to be easy… We’re not going to pretend like it is. But ask yourself this: Would you rather endure the discomfort of saying NO to diary for the long-term reward of reversing some PCOS symptoms? When you try going dairy free for 30 days, it’s usually just enough time to see whether or not dairy is affecting your weight, skin, mood, and more. After you see the benefits, it’s easier to decide to eat dairy free.

The good news is there are some surprisingly tasty dairy alternatives out there and we’ve rounded up the best ones to share!

Dairy Alternatives

Non-Dairy Milk Alternatives

• I love unsweetened almond milk made from pressed and squeezed almonds. Watch out for your carb tolerance, but there are loads of delicious, creamy, and steamable dairy-free milk to use in your daily coffee or tea beverage of choice. Dairy alternatives have been widely adopted, so finding coffee shops that will make your favorite decaf latte is really easy.
• Coconut milk – sweet, healthy, and tropical tasting, coconut-based milk is a great alternative with an especially creamy, rich texture (and only 1 carb per cup!).
• Oat milk – favored by coffee drinkers for its frothing ability, oat milk is made of ground, soaked, and strained oats. It’s a great alternative to cow’s milk, but a little higher in carbohydrates, so worth watching out for if you’re drinking a lot of it.
• Hemp milk – earthy, edgy, and stacked with Omega 3’s, hemp milk is the new kid on the block. It’s worth a try if you’re open to cultivating newly acquired milk tastes.
• Rice Milk – a subtly sweet milk alternative, based on the humble rice grain, is perfect for those seeking a non-dairy solution. It’s a stellar choice for anyone with nut allergies or a sensitive tummy.
• Cashew Milk – made from blended cashews, adds a touch of richness to your morning coffee or cereal and opens the door to a world of nut-based delight.
• Soy Milk – the trailblazer of non-dairy milk! Packed with plant-based protein, this nutty-flavored milk alternative is here to keep you feeling satisfied and energized throughout the day.

Desserts and midnight snacks

As you’re moving away from dairy products and replacing them with healthier alternatives you don’t have to force yourself to go cold turkey. Give yourself grace and choose one dairy product to tackle at a time. This is a much more sustainable, proven way to stick with a new habit. Remember that even one step in the right direction will help you get to your goals.

For a more budget-friendly dairy-free ice cream, you can make your own flavors at home and ensure you’re consuming less sugar and preservatives than the store-bought version.

• In a blender: mix your favorite dairy-free milk, banana, dark chocolate, nuts (or nut butter), and a teaspoon of vanilla bean paste. Pop the mixture in a sealed container, place it in the freezer for a few hours, and enjoy!

For a savory treat try gluten and dairy-free cheese & crackers! There are several brands that create satisfying flavors and are available in most grocery stores and on Amazon. For more yummy snack recommendations download our free Pantry Shopping List.

Cheese Dairy-Free Alternative

Cutting out dairy can be tough, especially when those cheese cravings start to hit. But don’t worry, there are plenty of options out there to help you curb those dairy-related withdrawals. If you’re lactose intolerant, you might want to try some non-dairy sources of protein that are high in essential amino acids to keep your body happy and healthy. And don’t forget to read labels and keep track of how many grams of protein you’re consuming – it can make a big difference in how you feel!

Besides, you’re not crazy for feeling addicted to cheese. If that’s where you’re at then there are a few options to keep in mind.

• Nutritional yeast – as it says on the tin, they’re just little flakes! But add it to your pasta, and you’ll get a cheesy flavor without the dairy!
• Nut-based cheeses – if you can eat nuts, many vegan cheesemakers use cashews as the base of their parmesan or cheddar. Being creamier, it’s much more likely to melt into your fave childhood dishes like mac n’ cheese, lasagna, and baked dips.
• Soy cheese – a lot of dairy-free alternatives are based on soy. As soy can also be inflammatory, consider enjoying these cheeses with caution and in smaller quantities.

The good news about going dairy free (besides slimming down!)

Once you get used to eating dairy free, you eventually won’t even need the alternatives to substitute the craving. In fact, it’s likely your eating habits will change entirely! The emotional ‘need’ for any food that’s not essentially nutritional is a habit you can absolutely redirect into something healthy that serves both your pleasure sensors as well as your long-term health goals. We’re all human, and we like feeling good. In fact, I’d argue that enjoying food is one of the great pleasures in life! Why else would we be built with such a strong sense of taste?

If you’re looking for a switch from dairy cheese, there are some fantastic natural fat substitutes like avocado that are packed with healthy vitamins and minerals. Plus, these options are free from saturated fats, cane sugar, and other harmful ingredients often found in processed cheese substitutes. You can even try out some pea protein-based cheese substitutes for a protein-packed twist on your usual cheese fix.

Who says you can’t have it all?

In our 4 Week Meal & Workout Plan for PCOS Weight Loss, we’ve created dozens of absolutely delicious recipes that you won’t even notice are dairy free! (With no hard-to-find substitutes required!).

Grabbing a delicious panini for lunch? Make it avocado and hold the cheddar. Want to hear about our cult-fave Greek salad? Our members are going mad for the tahini dressing (hold the feta!)

Grab your access and scoop up an entire month’s worth of dairy and gluten-free recipes, easy-to-follow workout videos, and cook-a-long videos, plus your weekly meal plan, grocery list, and workout plan… handled! 

Herbs and tea have been a part of holistic medicine for centuries, and with good reason. They hold a ton of health benefits with far less negative side effects than prescriptions and other medications. That’s why we’re big fans of tea around here! 

Spearmint tea (Mentha spicata) is one of my favorite natural remedies for some of my polycystic ovarian syndrome (PCOS) symptoms. Not only does it taste minty fresh, but it also has tons of PCOS-fighting properties (which we’ll get into next!).  

Of course, spearmint tea isn’t an overnight solution to your PCOS symptoms, but it’s a great companion to your natural healing journey. So, today, I’m dedicating this post to spearmint tea and how it can help you with PCOS hormone imbalance. Here’s the tea: 

Spearmint Tea For PCOS

There are several beneficial teas for women with PCOS, but spearmint tea probably holds the MOST benefits. Studies show that spearmint tea has a significant anti-androgenic effect, which means it helps lower and regulate testosterone levels in females.

This is a big deal because high androgen levels are responsible for quite a few PCOS symptoms, including acne, unwanted hair growth, male pattern baldness, mood swings, infertility, irregular periods, and even high blood sugar. Spearmint can support weight loss goals too!

While lowering testosterone, research finds that spearmint tea also increases the luteinizing hormone levels (LH) and follicle-stimulating hormone levels (FSH) in the body. These hormones regulate the menstrual cycle, improve regular reproduction function, and even increase fertility! 

Try drinking spearmint tea twice a day and track your symptom improvements to see how this herbal tea may help you. 

Below, I have listed all the potential benefits of spearmint tea:

Benefits of Spearmint Tea For PCOS

• Lowers blood sugar levels
• Regulates menstrual cycle
• Decreases unwanted hair growth
• Improves hair loss
• Reduces acne
• Betters focus

Benefits of Spearmint Tea for Skin

Balances Oil Production 

Spearmint has natural anti-androgenic effects, meaning it can help lower male sex hormones that contribute to excess oil production on the face and body. By reducing androgen levels, spearmint tea helps regulate your skin’s natural oil balance. So, you’re less likely to deal with that constant greasy shine.

Reduces Hormonal Acne 

Excess oil is one of the biggest triggers of hormonal acne. When oil mixes with bacteria and dead skin cells, it clogs pores and leads to breakouts. Because spearmint helps lower testosterone levels, it can reduce oil production at the source. This helps to clear existing acne and prevent future flare-ups!

Protects from UV Damage

Spearmint is rich in antioxidants, which help defend the skin against damage caused by UV exposure. Now, it’s not a replacement for sunscreen. Drinking spearmint tea supports your skin from the inside by neutralizing free radicals that contribute to premature aging, dark spots, and skin sagging. 

Eases Inflammation 

Chronic inflammation is the reason for SO many skin issues. Think acne, redness, sensitivity, and even uneven texture. Spearmint contains anti-inflammatory compounds that help calm the skin and reduce irritation. Over time, this can lead to a more even, less reactive complexion that just looks healthier overall.

Difference Between Peppermint and Spearmint Tea

Flavor and Strength

• Peppermint tea: Strong, sharp, and cooling (more intense menthol taste)
• Spearmint tea: Milder, sweeter, and more refreshing

Compounds 

• Peppermint tea: Very high in menthol, which gives it its cooling effect and digestive benefits
• Spearmint tea: Lower in menthol, but rich in compounds like rosmarinic acid, a powerful antioxidant with anti-inflammatory effects. It also contains plant compounds with anti-androgenic properties, meaning they can help lower free testosterone levels and support hormonal balance

Uses 

• Peppermint tea: Best for digestion, bloating, headaches, and nausea
• Spearmint tea: Often used for hormonal balance, acne, and reducing excess androgens

Side Effects

• Peppermint tea: Can trigger acid reflux or worsen GERD in some people
• Spearmint tea: Generally gentler without side effects

How Does Spearmint Tea Help Hormones?

Step One: Lowers Excess Androgens

Spearmint tea has natural anti-androgen effects, meaning it can help bring down hormones like testosterone. This is a big deal for women with PCOS, since high androgens are often behind many of the symptoms.

Step Two: Reduces Excess Oil and Skin Disruptions

As your androgen levels come down, your body balances out oil production. This can mean fewer clogged pores and breakouts, especially in areas like the jawline and chin.

Step Three: Regulates Ovulation and the Menstrual Cycle

Regular ovulation needs balanced androgen levels. When they’re too high, ovulation can be delayed or doesn’t happen at all. As those levels improve, your body starts ovulating when it’s supposed to. And as ovulation falls in line, the whole menstrual cycle becomes more regular too! 

Step Four: Improves Estrogen–Progesterone Balance

Ovulation is what signals your body to produce progesterone. So when ovulation improves, progesterone can rise like it’s supposed to—helping balance estrogen and reduce issues like heavy periods, PMS, and mood swings.

Step Five: Reduces Hormone-Driven Symptoms

As your hormones start to balance out, you could see improvements in all your PCOS symptoms! Hormonal side effects like acne, excess facial hair, irregular periods, and even bloating can all improve with spearmint tea. 

Step Six: Supports Long-Term Hormonal Stability

All of this works together to create a more stable hormonal environment over time. Spearmint tea isn’t a quick fix, but it’s an easy daily habit that can support your hormones when combined with the right lifestyle changes.

When to Drink Spearmint Tea?

• Morning (easy daily hormone support): To maximize the effects of spearmint tea, aim to drink two cups a day—stay consistent! Grab your first cup in the morning for a caffeine-free hormone boost.  
• Midday (helps manage cravings + energy dips): Drinking a cup in the afternoon can help support more stable blood sugar and reduce energy crashes.
• After meals (supports digestion + insulin response): Sipping spearmint tea after eating may help with mild bloating and support better blood sugar balance.

Evening (supports stress + hormone regulation): Enjoying it at night is a great way to wind down since it’s caffeine-free and won’t disrupt sleep.

How To Drink Spearmint Tea For PCOS

Drink it hot.

Probably the simplest way to drink spearmint tea for PCOS is to brew it and drink it hot! Simply boil water over the stove or use an electric kettle with temperature control to get the perfect temp for steeping. (The best for herbal teas is between 208˚ – 212˚F.) 

Keep your tea infuser in your mug for 3-5 minutes and then remove it. Leaving it in there longer will make the tea stronger, but eventually make it bitter, so make sure you don’t leave it in the entire time you’re drinking your tea. If you don’t love the flavor, try adding some lemon. If brewing sounds intimidating, try Testosterone Relief Tea! This tea blend includes spearmint, lemon balm, rosehip, and other herbs researched to help with hormonal dysregulation. No plastic tea bag is necessary!

Drink it cold.

If hot beverages aren’t your favorite, try iced tea! Steep the tea the same way (yes, steep it hot), and then pour the finished tea over a pitcher or glass of ice. Then, enjoy! 

Again, you could add flavors to your tea, but consider avoiding sugar or dairy products that could work against your PCOS healing goals! 

Add it to a smoothie.

Tea is something you can add to smoothies too. This is a great way to mask the base tea flavor, but enhance the health benefits and taste of your morning smoothie. Spearmint tea tastes especially delicious in a smoothie that contains coconut milk, a little strawberry and mango, and protein powder!

Make popsicles.

After you’ve made your hot tea, let it cool a bit, and then pour it into popsicle molds (or ice cube trays) with fresh fruit, mint leaves, and lemon juice. In a few hours, you’ll have a tasty summer treat that can help you combat PCOS symptoms! Want to take it up a notch and curb your cravings? Add a serving of Inositol Complete 40:1 in each popsicle mold!

Add fresh fruit. 

Lastly, adding fresh fruit to your tea can help enhance the flavors and make it more palatable while you’re still getting used to the flavor. Use this list of PCOS-friendly fruits as a guide. A few good options would be oranges, kiwi, grapefruit, strawberries, papayas, and pomegranates. 

Best Spearmint Tea For PCOS

Testosterone Relief Tea

When it comes to choosing the best spearmint tea for PCOS, Testosterone Relief Tea is in a league of its own. We hand-selected each ingredient based on research to create the perfect hormone-balancing blend—because Cysters deserve a tea that actually works with their bodies, not against them.

Unlike regular spearmint tea, Testosterone Relief Tea is a powerful combination of hormone-supporting herbs that work together to naturally lower testosterone, support a healthy metabolism, increase satiety, and promote a calm mind and body. One of the main stars is spearmint, which you already know has been shown to naturally lower testosterone levels, reducing excess facial hair and hormonal acne. But it also includes other amazing herbs and flavors:

• Nettle – A natural detoxifier that binds to and removes excess androgens from the body.
• Cinnamon – Improves insulin sensitivity and helps regulate menstrual cycles in PCOS.
• Chamomile – Soothes inflammation and supports stress hormone balance to help lower cortisol.

Here’s a list of more!

But what’s not in your tea matters just as much as what is! NO PLASTIC. NO BPA. Ever wonder what’s steeping along with your tea? Many standard tea bags contain sneaky plastics that release BPA into your hot tea—which can disrupt hormones and worsen PCOS symptoms. That’s why Testosterone Relief Tea comes in pyramid-shaped sachets made from plant-based cassava fibers. These eco-friendly, biodegradable bags allow for a full steep so you get every last benefit from our powerful ingredients—without any hidden toxins.

Researched, handcrafted, and designed for Cysters… by a fellow Cyster and PCOS Registered Dietitian. We formulated this blend with hormonal balance, metabolic health, and stress reduction in mind—so every sip is doing something good for your body. Whether you’re sipping it in the morning or as part of your evening wind-down routine, this tea is made to support your hormones and help you feel your best.

Spearmint tea holds a lot of PCOS-fighting benefits! 

Though there is no quick fix for PCOS, there are lots of natural ways we can reverse our polycystic ovary syndrome and heal from our symptoms—and what you eat (and DRINK!) is a big part of that. I recommend an anti-inflammatory, gluten and dairy-free diet, which you can follow in The Cysterhood App. I’ve got tons of recipes and all the information you need to get your life back on track. And enjoy a couple cups of spearmint tea while you’re there…because life is too short to spend most of it plucking our chin hairs!