Category: PCOS

Working out is one of the best things you can do for your health. Of course, we usually think of exercise as a way to lose weight, but it actually does way more than that. The right workouts can boost your mood, relieve pain, regulate metabolism, enhance brain function, support the immune system, and improve sleep. These benefits are enough to inspire any woman to get moving, but they’re especially motivating for women with PCOS. 

Women with polycystic ovary syndrome (PCOS) struggle with three main root issues: hormonal imbalance, insulin resistance, and inflammation. This leads to a huge list of chronic symptoms like weight gain, irregular periods, fatigue, mood swings, and more. But, the right exercise can improve ALL these symptoms naturally—especially when combined with other intentional lifestyle changes. 

So, in this post, I’ll be discussing Pilates—a popular and effective exercise for Cysters. Here’s what you need to know:

Pilates for PCOS: How Gentle Movement Supports Hormone Health

If you’ve been reading the blog or listening to the podcast for a while, you know I recommend low-intensity, low-impact exercises for PCOS. The best option by far for Cysters is slow-weighted workouts. (You can find slow-weighted exercise routines on The Cysterhood app.)

When you lift weights slowly, your muscles stay under tension longer, which makes them work harder without the need for super heavy loads or high intensity. This builds strength without overstimulating the nervous system or spiking cortisol like high-intensity workouts often can. The result is stronger muscles, steadier blood sugar levels, and better hormone balance!

However, we all need a little variety in our workouts. Each type of exercise strengthens different muscle groups and targets different systems, keeping the whole body balanced. Other beneficial exercises include walking, swimming, yoga, and Pilates! 

Is Pilates Good for PCOS?

Yes! Pilates is great for people with PCOS. It uses slow, intentional movements and low-impact strength training to keep your muscles engaged without raising adrenaline or cortisol. Pilates also involves core activation, breathwork, and stretching—all of which strengthen your body, calm your nervous system, and support hormone balance. And the best part? You’ll finish feeling centered, strong, and energized rather than groggy and exhausted. (High-intensity workouts, we’re looking at you.) 

What Are the Benefits of Pilates for Women with PCOS?

• Balances Hormone Levels: Pilates can help lower cortisol levels, improve insulin resistance, and balance hormones overall. 
• Reduces Stress and Anxiety: Controlled breathing and mindful movement calm the nervous system, helping reduce stress and reduce those cortisol levels. 
• Supports Weight Loss: Low-impact strength and core exercises help boost metabolism for easier weight management!
• Improves Circulation and Flexibility: Stretching can help reduce inflammation, which can ease body pain, soothe digestive issues, and support immune function. 
• Boosts Energy and Mood: Gentle exercise can boost brain function, fight fatigue, and ease symptoms of anxiety and depression.

How to Do Pilates for PCOS

Always opt for gentle, low-impact movement. 

Pilates naturally involves slow, gentle movements. Keep it that way! It can be tempting to move faster and add heavier weights to elevate your heart rate and increase resistance. After all, that’s how people work out on TV, right? But PCOS bodies require a different approach. Low-impact, low-intensity exercises are the most beneficial when you want to build muscle, lose weight, and balance hormones while reducing inflammation. 

Focus on core-strengthening exercises. 

When I say “core,” I’m not just talking about your abs. Sure, a six-pack might look nice, but that’s not our goal here. Core-strengthening Pilates movements do so much more! They support your pelvic muscles and help maintain proper alignment, which can ease joint and pelvic pain common with PCOS. On top of that, a stable core enhances the effectiveness of your other exercises, allowing you to work harder safely. This also means you won’t have to worry as much about the risk of injury or unnecessary stress.

Incorporate controlled breathing techniques. 

Breathwork pairs perfectly with Pilates. Gentle, intentional movements combined with deep, mindful breaths help calm the nervous system, increase oxygen flow to your muscles, and strengthen the mind-body connection. This not only supports muscle growth but also helps reduce insulin resistance and cortisol. As a result, this workout is excellent for promoting hormone balance and easing PCOS symptoms.

Integrate mindful stretching, too. 

Body and joint pain from PCOS happens when tension builds in muscles from stress, overuse, injury, inflammation, and even poor posture. However, strategic stretching with your Pilates workouts can release muscle tension, improve mobility, and even encourage better movement patterns to make your workouts more effective. 

Do 15-30-minute sessions, 2-3 times a week. 

You get the best results from Pilates with short, consistent sessions. They keep stress hormones from spiking and allow your body to recover more effectively. Plus, doing shorter workouts more often actually helps speed up the hormone-balancing and insulin-sensitizing benefits. On your off days, try slow-weighted workouts or other meditative exercises like yoga, swimming, or walking.

Pair Pilates with other strategic lifestyle changes. 

Pilates is a great start on your road to reversing PCOS. However, to find true symptom relief, your body needs natural support from all sides. Things like an anti-inflammatory, gluten- and dairy-free diet, a strategic supplement regimen, and improved sleep hygiene can go a long way! For a full list of beneficial lifestyle changes, read my essential guide to managing PCOS symptoms naturally. 

Pilates is an effective addition to your PCOS workout routine!

When exercising for PCOS, it’s about more than just losing weight. It’s about balancing hormones and feeling better. To see results, you need a workout plan with purpose and intentionality. Pilates works because it’s low-impact, low-intensity, core-focused, and hormone-friendly. So, if you’re ready to start exercising or want to add a new exercise to your routine, Pilates is a smart choice for PCOS!

For more on this topic, listen to the episodes of A Cyster and Her Mister called How to Workout with PCOS and How to Workout with PCOS Pt. 2. In each episode, Sirak (PCOS personal trainer) and I (PCOS dietitian) break down the dos and don’ts of exercising for PCOS, so you can have the best result possible. Living symptom-free with PCOS is just around the corner!

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

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

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

PCOS and Trauma: Breaking the Mind/Body Cycle

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

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

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

What Is Trauma?

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

PCOS and Intergenerational Trauma

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

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

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

Can PCOS Be Caused by Trauma?

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

Here’s how it works:

Trauma triggers stress in the body.

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

Stress puts the body into survival mode.

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

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

This increases insulin resistance and inflammation.

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

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

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

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

The combined effects create hormonal imbalances.

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

Symptoms intensify as the root issues of PCOS worsen. 

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

Chronic symptoms lower quality of life and affect mental health.

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

The cycle can then repeat, reinforcing itself.

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

How to Deal With Trauma With PCOS

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

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

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

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

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

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

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

Here’s what you need to know:

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

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

What Is Ozempic?

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

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

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

What Is Ozempic Used For?

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

Does Ozempic Help With PCOS Symptoms?

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

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

How Quickly Does Ozempic Suppress Appetite With PCOS?

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

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

How To Use Ozempic For Weight Loss When You Have PCOS

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

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

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

How To Lose Weight Without Ozempic With PCOS

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

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

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

Limit your alcohol intake.

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

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

Cut out caffeine. 

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

Drink plenty of water. 

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

Do daily, slow-weighted workouts.

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

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

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

Take insulin-sensitizing supplements. 

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

Here are my recommended supplements for weight loss with PCOS:

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

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

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

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

Did you know that up to 70% of women with PCOS go undiagnosed? This high number is largely because there’s no single test that definitively confirms polycystic ovary syndrome (PCOS), and its wide range of symptoms often overlap with other conditions. Sometimes, women receive incorrect diagnoses, while other times, they may have multiple coexisting conditions that all require attention. 

That’s why it’s crucial to fully understand which conditions you’re dealing with, identify which symptoms belong to which diagnoses, and recognize how they interact. This way, you can create an effective, personalized treatment plan. This is the first step in addressing your unique health needs and finding much-deserved symptom relief.

But what conditions are often diagnosed with PCOS? We’ve discussed hypothyroidism, metabolic syndrome, sleep apnea, ADHD, Lupus, depression, type 2 diabetes, endometriosis, and Hashimoto’s—and today, I’m discussing Irritable Bowel Syndrome (IBS). I’ll break down the connection between IBS and PCOS so you can start healing and finding symptom relief!

PCOS and IBS: Understanding the Gut-Hormone Connection

When you decide to start managing your PCOS, the long list of chronic symptoms can make the process feel overwhelming. Add another condition with even more symptoms to the to-do list and the task feels even more demanding!

Luckily, when you understand the connection between your conditions, like PCOS and IBS, you can start targeting the root causes of your symptoms. And from there? Relief isn’t just possible; it’s totally within reach through natural, intentional lifestyle changes you can make on your own.

Here’s what you need to know:  

Are IBS And PCOS Related?

Yes! There does seem to be a connection between IBS and PCOS. This is because there tends to be a higher prevalence of IBS in women already diagnosed with polycystic ovarian syndrome (PCOS). But, before we get too far, let’s talk about IBS:

What is Irritable Bowel Syndrome (IBS)?

IBS is a chronic gut disorder that hinders how your digestive system functions. With this condition, there is no visible damage or disease, but for some reason, the gut doesn’t function properly. With the movement of irritable bowel syndrome (IBS), flare-ups and remission can ebb and flow, making symptom management difficult. And, like PCOS, the root issue isn’t totally clear, but several factors are at play.

Inflammation, dysregulation in the gut-brain axis, hormonal changes, food sensitivities, and imbalances of gut bacteria all seem to contribute to IBS. Symptoms of IBS include bloating, abdominal pain, gas, diarrhea, constipation, and issues with bowel habits and stool consistency. If you’re a Cyster, you’re probably thinking that a lot of these symptoms are similar to PCOS symptoms!

The Connection Between PCOS and IBS

Both PCOS and IBS are associated with gut health issues. The gut is the hub of communication of the whole body. So, when there’s an issue with your digestive system, it impacts hormone balance, inflammation, cognitive health, and more! Therefore, it’s possible that both conditions have the same cause or that one condition could trigger the other. 

Similarities of PCOS and IBS

Hormonal Imbalances:

Both PCOS and IBS have similar imbalances of sex hormones. Testosterone, estrogen, progesterone, follicle-stimulating hormone (FSH), and luteinizing hormone (LH) are often dysregulated in both conditions. Ultimately, these hormones can all impact gut motility and sensitivity. 

Inflammation: 

Inflammation is natural. It’s how the body fights off injury, infection, and stress. However, when inflammation is constant, it does more harm than good. In both IBS and PCOS, inflammation is chronic. This means it disrupts the balance of gut bacteria, weakens the intestinal lining, increases foot sensitivities, and makes the digest system more reactive overall. 

Gut-Brain-Hormone Axis Connection:

Remember when I said the gut is the central hub of communication for the whole body? Well, in both PCOS and IBS, the gut-brain-hormone axis (the system that allows your gut, brain, and hormones to “talk” to each other) can become disrupted. 

As stress increases, this communication breakdown gets worse, creating a vicious cycle. Mood issues (like anxiety or depression) can trigger gut symptoms, while digestive problems can worsen mental health. It becomes a constant feedback loop that makes both conditions harder to manage unless the root problem is addressed. 

Overlapping Symptoms: 

There are a lot of overlapping symptoms of PCOS and IBS. This, of course, suggests similar root issues, which is good news! Similar root issues mean similar treatment plans, too. Here are the overlapping symptoms of PCOS and IBS:

• Bloating
• Abdominal Pain
• Pelvic pain or Pressure
• Constipation
• Diarrhea 
• Gas
• Fatigue 
• Brain Fog
• Mood Swings
• Food Sensitivities or Intolerances
• Weight Gain or Difficulty Losing Weight
• Sugar Cravings
• Irregular Bowel Movements
• Sleep Disturbances
• Skin Issues 

Does PCOS Cause IBS Symptoms? 

Short answer? No, PCOS doesn’t directly cause IBS symptoms. However, if you’re a woman dealing with both, the root issues behind PCOS can worsen IBS symptoms—and vice versa. The two conditions often feed off each other, making symptom management more complex if both aren’t addressed. 

So, IBS in women with PCOS is often harder to manage than in women with IBS alone. One of the biggest reasons this combination is so challenging is because of insulin resistance, which is common in PCOS. Insulin resistance can negatively affect gut health, hormone imbalance, and inflammation—all of which fuels IBS symptoms.

When we eat glucose (AKA sugar), our cells convert that glucose into energy and release insulin to manage everything else. However, when you have insulin resistance, your body doesn’t respond effectively. Instead of converting the sugar into energy, your body stores it as fat and absorbs it into the bloodstream. This process can lead to high levels of testosterone, trigger inflammation, and worsen gut health. And from this, you can experience gut dysbiosis, gut motility issues, worsened gut sensitivity, and more. As I said, it’s all one big feedback loop. 

Additionally, high insulin levels lead to intense sugar cravings. If you give in to those cravings and eat a lot of highly processed carbs, that can be bad for gut health, too. Other reasons for worsened symptoms are the prevalence of stress, changes in the menstrual cycle, inflammation, and imbalances of male and female sex hormones in both conditions. Needless to say, living with both IBS and PCOS can seriously impact your quality of life—especially if the conditions are left unmanaged.

How To Manage PCOS And Irritable Bowel Syndrome

Adopt a gluten- and dairy-free, anti-inflammatory diet.

One of the best ways to manage the root issues of IBS and PCOS is with an intentional diet! You can experience HUGE symptom relief from both conditions just by changing the way you nourish your body. Many women looking for symptom relief often turn to the FODmap diet, but it doesn’t always work for everyone. I recommend a gluten- and dairy-free anti-inflammatory diet to balance hormones, reduce inflammation, and boost insulin sensitivity. You can find all of my favorite PCOS-friendly (and IBS-friendly!) recipes on The Cysterhood app.

Keep a journal to identify trigger foods. 

Though a gluten- and dairy-free diet is a good start, several other foods could be triggering your gut symptoms as well. Keep a food journal to track how your symptoms are impacted by what you eat. Here’s a physical food sensitivity journal, but there are great apps for food sensitivity tracking, too! 

Be mindful of your macros. 

To support your digestion, it’s important to eat balanced meals that include a good ratio of fat, carbs, and protein (macros). This can help with many gut issues of PCOS and IBS, including bloating, blood sugar crashes, constipation, and even food cravings. Balanced meals also support hormone regulation, steady energy, and a more resilient gut-brain connection—key to managing both conditions long-term.

Need help with this? Here’s how to track your macros. 

Include prebiotic and probiotic foods. 

Prebiotic- and probiotic-rich foods can also be beneficial for digestive health. Think of foods like onions, garlic, asparagus, artichokes, apples, oats, kimchi, miso, kombucha, and coconut yogurt. If you’ve downloaded The Cysterhood app, there are tons of recipes on there that include these nutrient-dense ingredients.  

Take strategic vitamins and supplements. 

Supporting your digestion nutritionally is so important when managing IBS and PCOS. However, nutrient gaps are inevitable even with a healthy diet. This is why it’s essential to talk to your doctor about supplements that can improve your gut health, hormone balance, insulin resistance, and inflammation.

Here’s what I recommend:

• Probiotics (Here are the top probiotics for women with PCOS)
• Inositol
• Berberine
• Omega-3
• Multivitamin with Vitamin D3, Zinc, B-Vitamins, and Magnesium

Stay hydrated with water and herbal teas. 

Hydration plays a key role in hormone balance, digestion, and inflammation, so be sure to drink plenty of water. However, herbal teas can offer additional benefits including calming inflammation, supporting liver detox, easing bloating, and promoting proper adrenal health. For a powerful herbal tea blend, drink a cup of Testosterone Relief Tea twice a day for significant symptom improvement! 

Do daily, gentle, slow-weighted workouts. 

The right type of exercise can also give your body a big boost if you’re dealing with IBS and PCOS. I recommend gentle, slow-weighted workouts. These don’t just help you work out the muscles and improve insulin sensitivity—they calm the body for better gut-brain communication. You can find workout routines on The Cysterhood app that are great for IBS and PCOS. 

Prioritize good quality sleep. 

Poor quality sleep can have a domino effect on almost every part of the body, including the metabolic, adrenal, and digestive system. Prioritize getting the best 7-10 hours of good quality sleep possible. If you’re not sure where to start, here’s how to get better sleep with PCOS and IBS. 

Incorporate stress management techniques. 

We’ll say it one more time: stress is BAD for gut-brain communication! So, work on incorporating stress management techniques into your daily routine. Things like mediation, walking, deep breathing, acupuncture, creative expression, aromatherapy, and mindful eating are all great places to start. 

PCOS and IBS are connected and can be managed naturally—together!

Getting to know how PCOS and IBS are connected is the first step to symptom relief. When you tackle things like inflammation, hormonal imbalances, and insulin resistance with natural lifestyle tweaks, you can ease and even reverse your conditions. Managing both doesn’t have to be overwhelming; it’s totally doable. And, when you join The Cysterhood, you’ve got everything you need to make it happen! 

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

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

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

Macros for PCOS: Fueling Your Body the Right Way 

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

Here’s what you need to know:

What Are Macros & Why Are Macros Important For PCOS?

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

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

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

What Should Macros Be For PCOS?

Protein: 30-35%

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

Fat 30-35%

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

Carbs 30-40%

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

How To Count Macros When You Have PCOS

Step 1: Calculate your calorie needs. 

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

Step 2: Set your macro goals. 

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

Step 3: Find a macro tracking app. 

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

• MyFitnessPal
• Cronometer
• Carb Manager

Step 4: Eat PCOS-friendly foods.

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

Step 5: Pair macros strategically. 

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

Step 6: Prep and plan your meals.

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

Step 7: Track your symptoms, too. 

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

Step 8: Adjust your macros when needed.  

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

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

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

Dairy-Free Alternatives

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

Gluten-Free Grains & Grain Alternatives

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

Protein

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

Vegetables

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

Fruits

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

Oils, Nuts, and Seeds

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

Treats & Sweeteners

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

Condiments & Sauces

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

Herbs & Spices

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

Beverages

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

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

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

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