PCOS is the most common endocrine disorders effecting women, and it comes with a long list of side effects that can improve big time with the right nutrition changes. This website is all about losing weight and living symptom-free with polycystic ovarian syndrome (PCOS). While that may feel challenging, with mindful food choices, targeted lifestyle shifts, and the right mindset, lasting relief is possible.

But, when you start scrolling through all the diet options, it’s totally overwhelming. Which one helps with PCOS weight loss and symptom relief? Low carbohydrate diets (like the Mediterranean diet or the Ketogenic diet) usually feel like a safe bet, because fewer sugars mean a healthier body, right? Well, this is partially true, but not entirely.

So, is a low-carb diet good for PCOS? Let me explain: 

Is a Low-Carb Diet Good for PCOS?

At its core, managing PCOS symptoms with a low-carb diet is a good idea. However, I don’t love the term “low carb.” Instead, let’s say “lower carb.” As in, lower than what you’re currently consuming (maybe). The goal is to feel content after every meal—no intense cravings, fatigue, rumbling tummy, or crazy PCOS symptoms. 

Low Carb Diet for PCOS: Avoid Over-Restriction

In part, you can achieve that from a carbohydrate restriction. But over-restricting your carb and calorie intake can actually deprive your body of essential nutrients and lead to dangerous stress levels. Your PCOS diet should be something you can maintain long-term, not something completely restricting. We’ll get more into that today. But first, here are the benefits and cautions of a low-carb diet for polycystic ovary syndrome (PCOS):

Insulin Resistance 

Many women with polycystic ovary syndrome (PCOS) have insulin resistance. This is when your cells don’t respond appropriately to insulin, and too much sugar gets into your blood. When your blood sugar goes up and you have elevated insulin levels, you’ll often experience excess hair growth on the body and face, irregular periods, and a higher risk for obesity, heart disease, and type 2 diabetes. This is because insulin impacts other hormones too like androgens, cortisol, and sex hormone binding globulin (SHBG).

Eating a low-carb diet can result in significantly improved insulin resistance! You’ll be consuming far less sugar overall, which will help with that spiking blood sugar. Anything like healthy fats and proteins is great for balancing insulin and blood sugar levels and keeping you satisfied when you lower your carbs. I also recommend grabbing our Ovasitol and Metabolic Plus supplement bundle. It helps stabilize your blood sugars and improves insulin sensitivity so you can better metabolize carbohydrates.

Stress Hormones

Though a low-carb diet is great for the blood sugar side of things, sticking to a strict keto diet (or something similar) for PCOS can leave you feeling stressed, frustrated, and unsatisfied. This releases cortisol, which is a stress hormone that not only makes you feel overwhelmed and anxious but also leads to weight gain and imbalances of reproductive hormone levels. This raises testosterone levels, lowers progesterone, and has estrogen levels fluctuating all over, which can result in not only troubles losing weight, but also irregular menstrual cycles and mood swings.

Rather counterintuitive, right? We’re looking for significant weight loss here! But, it’s true, a diet too strict won’t really help improve PCOS symptoms at all, since it’s a hormonal disorder that can be extremely sensitive to elevate stress levels. So, pick a diet and a carb amount that is sustainable long term. 

Lifestyle Changes

There is no set amount of carbs that everyone should eat in a day. No way! There are so many factors, including lifestyle, body type, and energy needs. So, of course, they have different carb tolerances, too. PCOS patients must figure out their carb tolerance before beginning any major diet decisions.

Start with 120-150g of carbs in a day, which is a good midrange. Then decrease based on what your body is telling you. Remember, though, if your lifestyle changes, so will your carb needs! Like- if you start or stop working out. If you find a good carb balance now, you may want to reevaluate your lifestyle and your carb intake in a few years. For more resources on discovering your carb tolerance, check out The Cysterhood!

Tummy Troubles

Lots of Cysters struggle with digestive issues that stem from PCOS. This is because of excess inflammation! Sugary and high fat foods cause an increase in inflammation that heightens these tummy troubles. Both digestive issues and food sensitivities come from too much inflammation, so going low-carb and eating anti-inflammatory foods can do wonders for your PCOS symptoms! Here’s more on PCOS and gut health.

Periods

One of the main symptoms women with PCOS experience is irregular periods. When your body feels stressed, it can react by affecting your period. With a low-carb diet that’s too low, you can stress your adrenal system and push your body into survival mode. But with a carb intake that’s too high, you can throw off your period because insulin sensitivity is correlated with your period regularity (and symptoms like PMS!) So, this is just another caution to discover your carb tolerance to improve fertility, menstrual regularity, and overall health.

Acne

Acne is a result of high insulin levels, inflammation, and hormone imbalances. Low-carb diets, as we’ve discussed, reduce inflammation and increase insulin sensitivity. But, going too low can have adverse hormonal effects. So once you find the right balance, you should see a difference in your acne! If you don’t, it may be an indication that you’re eating too much or too few carbs. 

Blood Pressure

Women with PCOS are at high risk for cardiovascular disease due to high blood pressure and high blood sugar. Luckily, ditching some carbs can keep your sugars and pressure low. With the risk of heart problems looming over Cysters’ heads, a low-carb diet that reduces these risk factors can be a huge relief.

Weight Loss

Weight gain is one of the most frustrating symptoms of PCOS. But, with the right amount of carbs and intentional food choices, you’ll feel full and satisfied after eating a balanced plate. This will definitely help you with your weight loss journey because it will help you with blood sugar control! But, truly, being mindful of your foods is key. You can still eat great foods that also help regulate hormones, increase insulin sensitivity, and keep stress levels to a minimum. This will help you shed pounds, reduce symptoms, and feel great! 

Low Carb Foods for PCOS

Eggs

Eggs are great for PCOS because of their high protein content and low carb count, which means you get full and stay full! Plus, the nutrients inside also help with inflammation, balancing blood sugars, and regulating hormones. You can read more about the benefits of eggs, here. If you find that you may be sensitive to eggs, cut them out of your diet for about 30 days and reintroduce them into your diet to see if symptoms flare up.

Salmon

Healthy fats are great for PCOS. Salmon is a great source of protein, omega-3 fats, it’s anti-inflammatory, and it increases your insulin sensitivity! And, not only is salmon high in protein and low in carbs, but they’re packed with vital nutrients like B vitamins, fatty acids, iron, potassium, and more. If you don’t like fish but still need your omega-3s, try a fish oil supplement.

Tomatoes

Here’s another food for your PCOS grocery list. Tomatoes are low in calories while being high in fiber, antioxidants, vitamin C, and vitamin A. Plus, they’re anti-inflammatory. Chances are, tomatoes are already in your diet, so use them more often and remember they even make a great snack! 

Cucumber

Cucumbers are the perfect appetizer on their own, and they make great additions to lots of healthy dishes! They’re high in fiber, healthy fats, and believe it or not, protein! There’s a lot more to cucumbers than just that refreshing crunch—they’ve got lots of substance too! 

Avocado

Avocados are another healthy fat that alleviates PCOS symptoms, helps you lose weight, and promotes a low-carb diet. They reduce inflammation, improve metabolism, boost energy, balance blood sugars, and regulate hormones! We have a whole post dedicated to the wonders of avocados, here. Check it out! 

Strawberries 

Strawberries and other berries are naturally anti-inflammatory, low-carb, rich in fiber, and totally delicious. Additionally, strawberries can help with body weight management, indigestion, and diabetes. What better snack on your low-carb diet? 

Chia Seeds

Antioxidants, fiber, and protein are all packed inside these healthy seeds! They help lower inflammation and insulin resistance. And, with all that protein, you’ll be better able to control your weight and achieve your weight loss goals. Not sure how to add chia seeds to your diet? Check out this article. 

Leafy Greens

Spinach, swiss chard, and kale are low-carb foods that can fight other PCOS symptoms too. They have lots of B vitamins, which is important because many Cysters are low in vitamin B! And, this is the nutrient that supports energy, metabolism, and healthy brain cells! So many wins. 

Oats

Oats are great for PCOS! Plus, who doesn’t like a delicious bowl of overnight oats or a tray of oatmeal cookies? Oats are full of vitamins and minerals like manganese, magnesium, copper, iron, zinc, folate, thiamin, pantothenic, acid, and more. This nutrient-dense food can help lower bad cholesterol, reduce insulin resistance, improve gut health, and help with weight loss.

Chickpeas

Chickpeas are high in fiber, rich in protein, and full of nutrients like iron, magnesium, and folate! That means they’ll help you feel fuller longer, regulate blood sugar, and support overall health. Time to whip up some chickpea soup!

Nuts and Seeds

Nuts and seeds are excellent low-carb foods, especially if you struggle with snacking. Packed with fiber, protein, and healthy fats, they make a nourishing snack on their own or add great texture to meals. Try tossing them into chia pudding, smoothies, salads, baked goods, or homemade trail mix.

Rather than focusing on as few calories as possible, find your carb tolerance! 

So, at the end of the day, there is no right or wrong answer to the question: Is a low-carb diet for PCOS a good idea? Too few carbs could worsen your symptoms just as harmful as too many carbs. 

Follow my guide to figure out your carb tolerance and listen to this episode of my podcast PCOS & Chill to learn more about this concept. And, check back weekly for more content on my blog.

Eating the right foods can help you go from struggling with PCOS to thriving despite PCOS. I know that might sound too good to be true, but I can tell you that changing your diet can relieve so many debilitating symptoms of polycystic ovary syndrome (PCOS). Plus, intentional eating can help you lose weight—something that often feels impossible with PCOS. 

My blog is dedicated to all things PCOS and food. And, often I highlight specific foods to help women understand how that food particularly affects their PCOS symptoms. So, today, we’re discussing eggs! Here’s why you should include eggs in your PCOS diet:

Are Eggs Good for PCOS

Eggs are SO good for managing PCOS symptoms. They are a great source of protein, good cholesterol, and healthy antioxidants. Additionally, the egg yolk and albumen contain selenium, phosphorus, thiamin, choline, iron, folate, and omega-3 fatty acids. Plus, vitamins B12, A, D, and E are in there too. WOW!

Plus, eggs are super inexpensive, delicious, and versatile! Unlike many diet foods, you can afford to eat them and eat them a lot. And, you don’t have to worry about becoming bored with the same thing every day, because you can cook eggs a hundred different ways. Combine them with other PCOS-friendly foods like avocados to make an even healthier dish! 

Sure, it’s great that eggs have all this healthy stuff in them, but what does it do for you as a Cyster? Here’s how the amino acids, vitamins, and minerals in eggs help improve PCOS symptoms:

Benefits of Eggs for PCOS

Keeps you full and energetic. 

Eggs are full of protein, and protein takes longer to digest. This means it keeps us feeling full for way longer than carbs and sugars. When we feel full, we have tons more energy and we don’t feel like snacking all the time, which is great for getting to our ideal body weight and diminishing cravings! Also, since we don’t feel hungry, we’re able to focus on our tasks at hand. Maintaining a healthy weight becomes easier, while your energy levels and productivity levels improve too!

Reduces inflammation. 

Ugh. Inflammation. It’s the cause of our symptoms, including digestive issues, joint pain, headaches, weight gain, fatigue, food sensitivities, and more. Some foods increase inflammation, while others decrease inflammation. And if you can keep a balanced diet of mostly anti-inflammatory foods, you’ll see relief in a lot of areas!  

As you can probably already gather, eggs are anti-inflammatory (because of the carotenoids and choline). Replace inflammatory foods like refined grains, dairy products, processed foods, foods high in saturated fats, and fried foods with eggs (and other anti-inflammatory foods). If you’re still having trouble, try cutting out eggs to see if they’re the culprit for your symptoms of inflammation.

Improves blood sugar control. 

Women with PCOS naturally have insulin resistance, which causes blood sugar levels to spike. High levels of insulin is a contributing factor to that pesky weight gain! It also means frequent urination, more hunger, vaginal infections, headaches, and so on. Totally no-good! 

However, eggs can help increase insulin sensitivity and balance your blood sugars! On the glycemic index, eggs are a 0, meaning they won’t negatively affect your blood sugars. If you’re struggling with making intentional changes to reduce blood sugars and insulin levels, eggs could be your quick, easy, high-protein answer to better overall health. 

Prevents heart disease. 

Because of the issue with blood sugars, women with PCOS are at a greater risk of developing diabetes. And, people with diabetes are at a greater risk of cardiovascular disease. Though heart disease is often thought of as a masculine issue, the science on females and heart disease is staggering. It’s drastically under-reported, but almost just as many women suffer from heart disease as men. Needless to say, heart health should be important to women too!

Eggs are full of healthy fats. These omega-3 fatty acids decrease triglycerides, lower blood pressure, and help prevent blood clotting. This makes them an important part of dietary approaches to stop hypertension, especially for women with PCOS who may be at higher risk for heart issues. Combine eggs, salmon, and avocado for a delicious and ultra-heart-healthy breakfast scramble. 

Supports hormones.

Speaking of good cholesterol! Good cholesterol helps your body produce the right hormones. Additionally, the B vitamins and vitamin D in eggs help your estrogen metabolism. All of this helps your body expel estrogens in the second half of the menstrual cycle. If you’re a woman with PCOS, you know all too well that high estrogen levels are one of the main symptoms of this disorder.

Estrogen dominance means heavy or painful periods, PMS, headaches, decreased sex drive, bloating, mood swings, anxiety, depression, and hormonal weight gain. (Wait, all of that is PCOS? Yes. Sorry, Cysters.) Eating eggs for hormone balance can help regulate menstrual cycles and get rid of that extra estrogen causing you so many issues! 

Beyond estrogen, women with PCOS often experience high androgens, including testosterone. And, guess what? Insulin resistance can make those levels even higher! This can contribute to symptoms like excessive facial and body hair growth, acne, hair loss, infertility, mood swings, and more. So, eating eggs can help stabilize blood sugar and increase insulin resistance to improve those androgen levels!

Improves skin health.

As I already mentioned, excess testosterone and other hormones in the body can contribute to acne. Since eggs can help balance hormones and lower androgens, it can clear up that acne too! However, this isn’t the only way eggs can help with skin health with PCOS! The vitamin A, vitamin D, vitamin E, omega-3 fatty acids, choline, and selenium all help make your skin look and feel its best.

Betters mental health.

Choline isn’t only good for your skin, it can also be great for your brain and overall cognitive functioning! Studies show the neurotransmitter synthesis support from choline is essential for memory and mood regulation. This can not only help with that dreaded PCOS brain fog, but it can also help with anxiety and depression.

Nutritional Value Of 2 Eggs

Eating eggs doesn’t just make an excellent breakfast. Some research shows that eating two eggs daily may help reduce the severity of symptoms for those struggling with the symptoms of PCOS.

Two eggs are a good source of omega-3 fatty acids, which improve insulin sensitivity and help regulate blood sugar levels. They’re also an eggcellent source of iron, folate, and vitamins B5 and B12—all nutrients that improve your hormone production regulation.

PCOS-Friendly Egg Recipes on The Cysterhood App

Want to add more eggs do your diet, but aren’t sure how to do it? Luckily, there are SO many ways to cook eggs. Here are some of the egg recipes you’ll find when you download The Cysterhood app:

• Jalapeno Popper Deviled Eggs
• Sun-Dried Tomato & Spinach Frittata
• Green Goddess Shaksuhuka
• Mexican Sweet Potato Casserole
• Asparagus Egg Bake
• Pesto, Bacon, Egg, & Avocado Breakfast Bagel
• Breakfast Platter with Berries, Poached Egg, Smoked Salmon, & Lemon Vinaigrette
• Air Fryer Egg Bites
• Asparagus Salad with Eggs & Blueberries
• Traditional Shakshuka
• Breakfast Salad

Eggs are the perfect affordable food to help you relieve those pesky PCOS symptoms!

A PCOS diet doesn’t have to be restrictive. It may feel that way at first, but delicious foods like avocados, nuts, fatty fish, berries, and even dark chocolate can all live in your fridge rent-free. 

And, let’s not forget about eggs and all their health benefits. Eggs are SO affordable and they can be boiled, poached, fried, scrambled, baked, based, shirred, coddled, and even pickled! Plus, they go well with a ton of healthy proteins and vegetables. YAY! So, as you’re making your PCOS grocery list, make sure to include plenty of eggs. And, as you’re meal planning, try to include eggs in your diet once a day. 

You can find more diet tips on my blog and hear even more about them on my podcast as well. These resources will help you create a new meal plan and step into a life where you feel refreshed, focused, and beautiful! Kick PCOS to the curb by changing your food, lifestyle, and mindset today.

The road to successful pregnancy is a challenging one for some people. If you have polycystic ovary syndrome (PCOS), you may be able to relate. There are a lot of PCOS issues affecting fertility in Cysters like us!

People with PCOS have a higher level of ‘male’ hormones (also known as androgens). This interferes with the growth and release of eggs from the ovaries (ovulation). Studies have shown that PCOS accounts for 80% of anovulatory infertility cases.

Naturally, stats like these can sound worrying if you have PCOS and you’re trying to conceive. But rest assured that PCOS is one of the most treatable causes of infertility and you can have the healthy pregnancy you always hoped for.

Please note this blog post is not a substitute for official medical advice and is for informational purposes only. If you are concerned about your fertility, suspect you have an underlying health condition or wish to start a new diet/lifestyle/supplement plan, please consult your doctor first. Neither the author(s) nor the publishers of this content take responsibility for any potential health consequences. Nor side effects experienced by any person following this educational content. 

12 Foods to Boost Your Fertility

Several healthy choices that can increase your chances of conception and improve overall fertility, including a nutritious, well-balanced diet to aid the functioning and regulation of the reproductive system. Of course, high-quality supplements like prenatal vitamins and a women’s multivitamin made specifically for PCOS can help too!

While there’s no single food item that instantly increases your chance of getting pregnant, there are numerous foods that can increase fertility in men and women. As well as aid in reproductive health, and prepare your body for pregnancy. 

Let’s take a look at the best foods for optimizing your diet for fertility. 

Nuts 

Nuts are packed with antioxidants, which can deactivate the free radicals in the body that may damage both sperm and egg cells. They are also full of blood-sugar-stabilizing healthy fats, which make them a great snack. Stabilizing blood sugar is important for proper ovulation and egg quality.

Nuts are among the most nutrient-dense foods out there. They can be a key element of fertility nutrition, pregnancy nutrition, and beyond. As they are a valuable source of protein, fiber, monounsaturated fats, vitamins, and minerals. 

Sunflower seeds 

Sunflower seeds are rich in vitamin E, a key nutrient shown to improve sperm count and sperm motility in some men. What’s more, sunflower seeds are packed with folate (the natural form of vitamin B9 in food, the synthetic form being folic acid) and selenium, both of which are important for female and male fertility. Sunflower seeds have Omega-3 but for all the health benefits of omega-3 fats for PCOS Cysters check out this blog post. 

Sprinkle sunflower seeds over your salad, or roast them in olive oil and season with salt, pepper, or a seasoning of your choice. 

Dark leafy greens 

Dark leafy greens such as spinach and romaine lettuce contain folate, the B vitamin known to improve ovulation. They are also rich in fiber and great for blood sugar stability.

Incorporate leafy greens into your diet by adding them to soups, stews, and sandwiches. Check out this Mediterranean no-cook bowl from The Cysterhood!

Beans and lentils 

Replacing some animal protein (such as meat, fish, and eggs) with vegetable protein sources (such as seeds, beans, nuts, and lentils) is linked to a reduced risk of infertility. One study found that consuming vegetable protein instead of carbohydrates or animal protein was associated with a substantially lower risk of ovulatory infertility. Be sure to be aware of the amount of carbs you are consuming when opting for plant-based proteins.

Beans and lentils are packed with fiber and folate, both of which are integral to regulating a healthy hormonal balance. Lentils also contain high levels of polyamine spermidine, which may help sperm fertilize the egg. 

Chia seeds 

Chia seeds are an excellent source of fiber, protein, and fat. One serving of chia seeds has more calcium than milk, more iron than spinach, and more antioxidants than berries.

Add a scoop to your protein shake or your overnight oats to get your daily serving of chia seeds. They’re also great for your digestion and detoxifying excess hormones. There are lots of chia seed recipes in The Cysterhood, like this blackberry chia seed pudding. It’s our fav ingredient!

Cinnamon 

According to a study, cinnamon has an insulin-sensitizing effect and improves menstrual cyclicity in women with PCOS. More regular cycles mean more opportunities to conceive, so these are promising findings. 

Sprinkle cinnamon powder over porridge or apple slices for a tasty breakfast or snack. Or, consider taking a supplement, once you’ve consulted your doctor. 

Salmon 

Fresh, wild salmon is full of omega-3 fatty acids, which may help to balance reproductive hormones, increase blood flow to the uterus, curb inflammation, and regulate the menstrual cycle. 

Be mindful of mercury levels in fish when you’re trying to conceive and during pregnancy. Invest in wild-caught salmon, rather than farm-raised, to minimize the risk of mercury contamination and toxic food dyes. Avoid eating raw or cured fish when pregnant. 

Citrus fruits 

Citrus fruits like oranges and grapefruits are some of the best sources of vitamin C. They’re also packed with potassium, calcium, and that all-important folate. This helps regulate ovulation and create a healthy environment for egg fertilization. 

Chop them up and enjoy in fruit salads with a side of nuts for blood sugar stability.

Avocado

If you love guac, you’re in luck! Avocados are nutritionally rich fruit and a fantastic source of vitamin E, which may improve the lining of the uterus, according to studies. Avocados are also high in potassium, folate, and vitamin K, which aids the absorption of other vitamins. This is ideal for PCOS Cysters, who are commonly deficient in certain vitamins and minerals. 

Chop it up and add it to your toast, turn it into guac, or add it to smoothies for a creamy, full-fat dairy alternative. Right now, I’m loving this avocado tuna salad recipe in The Cysterhood!

Pomegranate 

Pomegranates are rich in antioxidants, as well as key nutrients such as vitamin C, vitamin K, folate, and many other vitamins and minerals that support fertility and cell health. 

Sprinkle the seeds over your salad, eat them raw as a tasty snack, or drink pomegranate juice. 

Eggs

Eggs are great for PCOS and fertility! Eggs are high in protein, which can improve reproductive cell growth and repair. Plus, they have choline, which is essential for a baby’s brain development! Research also find the vitamin B12 and healthy fats are great for hormone balance and overall fertility.

Quinoa

Quinoa has a number of nutrients like protein, fiber, iron, and folate that are all essential to reproductive health! Beyond that, quinoa is high in phytoestrogens, vitamin B6, and vitamin E that can all support reproductive hormone balance. Plus, quinoa is high in antioxidants to protect reproductive cells from damaage.

PCOS Fertility Diet

If you’re looking to manage PCOS symptoms and improve your fertility, you might want to consider making some dietary changes. Many nutrition experts recommend a balanced diet of fertility foods. These include complex carbs, lean protein, daily vitamins, and healthy fats. So, for a great fertility diet, you could try incorporating whole grains, fruits and veggies, lean meats, fish, nuts, and seeds into your meals.

On the other hand, it’s generally a good idea to limit processed foods, sugary drinks, and saturated fats. Additionally, some research suggests that eating anti-inflammatory foods like turmeric, ginger, and omega-3 fatty acids may be beneficial for some people with PCOS. However, it’s always a good idea to talk to your healthcare provider or a registered dietitian for personalized advice.

Take action now to improve your fertility by incorporating these 10 nutrient-rich foods into your diet today!

It’s also worth noting that while healthy fats boost fertility and overall health, trans fats may increase the risk of ovulatory infertility. As high quantities impair insulin sensitivity. Trans fats are typically found in hydrogenated vegetable oils, margarine, and baked goods, such as cakes, pizza, cookies, and crackers. If you need some PCOS-friendly snacking inspo, check out our handy blog post here. 

Foods play a significant role in fertility, particularly if you have PCOS. A combination of nutrition, exercise, and healthy lifestyle factors will give you the best possible chance of conceiving. 

For more tips on PCOS diet dos and don’ts, check out our podcast, A Cyster and Mister, and our handy blog posts over on PCOS and Chill.

We all know the menstrual cycle, and you’re probably not the biggest fan! However, one of the best indicators of our overall health as women is our menstrual cycle. We aim for it to be present, regular, and manageable, but in order to do that, we need to know what factors impact our period and potentially throw off our cycle. 

That being said, getting to the truth of women’s health can be hard sometimes! There are SO many myths out there, and we’ve been hearing them since middle school. One you’ve probably heard is that you can’t have sex on your period (or, at least, you shouldn’t.) But, is that true? With PCOS, our cycles could already be so irregular, that the last thing we want is to make it more complicated on our bodies. Today, I am going to tell you all about how sex affects the menstrual cycle and what other things could influence your period. 

Does Sex Affect Menstrual Cycles?

Yes, sex can impact your period. However, not in a bad way! Sex can actually be really good for your period. Here’s how: 

• Cramp Relief: Orgasms can release a ton of endorphins that can act as natural painkillers and mood boosters. This can be great if you experience menstrual cramps or any other period pain! 
• Stress Relief: Stress isn’t good for period health. High cortisol can disrupt the balance of sex hormones in the reproductive system causing period irregularity or missed periods as well as worsened PMS symptoms. So, the stress relief that comes from sex can be great for your mood and menstrual health. 
• Shortened Periods: When your muscles in your pelvic area contract, it can expel a lot of extra menstrual blood, which can safely shorten your period bleeding. Of course, that means you’ll temporarily experience a heavier flow. 
• Improved Hormone Balance: Regular sexual activity can help maintain normal hormone balance. It does this by releasing endorphins, reducing cortisol, and boosting oxytocin. Sex can also improve sleep quality, which is key to hormone production and balance!  

I think it’s important to note that unprotected sex on your period can still lead to pregnancy. Though it’s pretty unlikely, it’s not impossible. If you miss your next period, make sure you take a pregnancy test before taking other measures to regulate and trigger your period. 

Safe sex during your period can not only prevent pregnancy, but it can also prevent infection as well. There’s an increased risk of infection while having sex on your period, because your cervix is slightly open. So, consider using condoms and ensure you’re maintaining good hygiene before and after sex. 

So, can sex impact your period? Yes. But, should you avoid sex on your period? No way! 

Factors That Affect The Menstrual Cycle

Breastfeeding and Birth

A lot of hormone changes can happen post-birth! For many women, it can take at least a few weeks to get their period back and restart a normal menstrual cycle. However, if you’re breastfeeding, that’s a different ball game. Some women encounter lactational amenorrhea where they don’t get their period back until after they breastfeed. So, if you’re breastfeeding and haven’t gotten your period back, that may not be a sign for concern! 

Medical Conditions Like Polycystic Ovary Syndrome (PCOS)

There are lots of medical conditions out there that impact your reproductive hormones and therefore mess with your menstrual regularity. Endometriosis, diabetes, hypothyroidism (overactive thyroid), and, of course, polycystic ovary syndrome (PCOS) can all impact your menstrual cycle, causing absent, irregular, heavy, and/or painful periods! Here’s more on how PCOS affects periods. 

Eating Disorders and Extreme Weight Fluctuations

Eating disorders like anorexia nervosa, bulimia nervosa, binge eating disorder, orthorexia, and restrictive eating disorder can all cause changes in your period for various reasons. If you’re not eating enough, your body may stop menstruating to conserve energy while in survival mode. If you’re eating excessively, it can cause hormonal imbalances that prevent menstruation. Please seek help from a dietitian if you’re experiencing disordered eating or think you may have a food addiction. There’s no shame here! 

Additionally, if you drop a lot of weight really fast (like if you’re taking any GLP-1 weight loss medications like Ozempic) or you gain weight rapidly, your body may go into survival mode and stop menstruation to conserve energy. 

Hormonal Birth Control and other Medications

Hormonal birth control, of course, has an impact on your menstrual cycle. Birth control pills and patches, for example, can help regulate your menstrual cycle, but it doesn’t truly regulate your period. Instead, it induces a withdrawal bleed, which is a synthetic version of a period caused by the hormonal fluctuations of the birth control method. However, they can also reduce flow and relieve cramps. IUDs and birth control shots, on the other hand, can eliminate your period altogether. 

Other medications may impact your period too. If you’re unsure if your prescriptions are causing irregular periods or absent periods, reach out to your doctor. 

Extreme Stress 

When you’re feeling extreme stress, extreme things can happen in your body! The high cortisol (stress hormones) can mess with your hypothalamus, which is the part of your brain that regulates the menstrual cycle. It can also affect all your hormones directly related to ovulation and reproductive health like luteinizing hormone (LH), follicle-stimulating hormone (FSH), estrogen, and progesterone. The disruptions can make your periods irregular or absent.  

Extreme Exercise 

If you are doing lots of intense exercise (which I don’t recommend if you have PCOS), you may experience more menstrual irregularity. This is because extreme exercise can increase cortisol levels, disrupting estrogen, progesterone, and other hormones essential for regular periods. Plus, if you exercise too much, you can actually experience an energy deficit and your body may delay your period to save energy.

Want to know what I recommend for PCOS exercise? Here are the dos and don’ts of PCOS workouts! 

Sleep and Routine Changes 

Another common factor affecting menstrual cycle regularity and symptoms is routine and sleep changes! First of all, not sleeping well can throw off the balance of estrogen, progesterone, cortisol, and melatonin, which can increase PMS symptoms and make periods more irregular. Also, changes in routine or travel can impact your body’s stress levels and internal clock, leading to changes in your menstrual cycle, too. 

A lot of things in life can affect the menstrual cycle! 

Sex can impact the menstrual cycle in some incredible ways! If you need relief from menstrual pain, heavy bleeding, mood swings, and other period symptoms, sexual activity can actually help with that. However, there are other things that can negatively impact your menstrual cycle that you should be aware of, especially as a Cyster with PCOS! 

If you haven’t had regular periods in quite a while because of PCOS, I’m here to help! There are so many ways to naturally heal your PCOS and repair your menstrual cycle to finally live symptom-free with this hormonal condition. Download The Cysterhood app for all the resources to get you started! 

PCOS Cysters, let me tell you something important…

‘Snacking’ isn’t a forbidden word. 

A quick Google search might lead you to believe that snacking is a no-no for women with PCOS, as it’s associated with succumbing to food cravings. But snacks aren’t the problem here; it’s the type of snacks that we need to watch out for, how many snacks, and what time we’re having them. 

Women with PCOS who have insulin resistance tend to experience strong, urgent cravings or hunger cues for carbohydrates and sugary foods. Insulin is an appetite stimulant, which explains why PCOS Cysters tend to be hungry a lot, even after meals. This can lead to overeating and weight gain, as having chronically high insulin blocks fat burning. 

Let’s work with this, rather than against it. Eating 3 balanced meals (breakfast, lunch, and dinner) will set you up for snacking success, leading you to likely want a snack between breakfast and lunch or lunch and dinner. Balanced meals keep your blood sugar stable for longer, and help prevent you from grazing on snacks throughout the day. This is ideal for PCOS because constantly snacking leads to constantly elevated insulin, which is not ideal for fat-burning or symptom management.

With the right nutritional properties, healthy snacks have numerous benefits for women with PCOS and can be very satisfying. They can decrease your cravings while giving you enough energy until your next meal and they can maintain blood sugar levels. 

What Snacks Are Good for PCOS?

Adopting an intentional diet is one of the most important changes you can make when trying to manage PCOS symptoms. But eating well doesn’t mean cutting out snacks or being overly restrictive. Instead, it’s about choosing meals and snacks that actually support healing—while still satisfying your cravings and helping you feel nourished, not deprived. 

PCOS Snack Ideas

Many store-bought snacks can be filling in the short-term but ultimately unsatisfying, as they’re packed with added sugars. Let’s take a look at some healthy PCOS-friendly snack ideas you can add to your meal plan that will help you feel fuller for longer, no matter what you’re craving. 

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

Trail Mix 

Trail mix is an excellent source of protein, fiber, and heart-healthy fats. These nutrients can help you feel fuller for longer. Savory and slightly salty, I like to make it myself instead of buying it pre-packaged. That way, I can control how much dried fruit (sugar) content there is in there. I even add cacao nibs to my homemade trail mix to give a chocolatey touch without the sugar.

Almond Butter

This pantry staple is a nutrient-dense gem. Almond butter boosts energy and keeps you full, thanks to its highly satiating protein and fat content. Two tablespoons pair nicely with apple slices or celery for a quick and filling snack. 

Protein Bars

Protein bars are a great on-the-go snack because the protein breaks down slowly and promotes a feeling of fullness. Look for protein bars that are high in fiber, less than 10g of sugar, and gluten- and dairy-free. I often opt for throwing a KIND bar in my purse if I’m traveling or having a long day.

Prosciutto

Let’s get bougie! I love pairing prosciutto with a peach or slice of melon. It’s the perfect combination of protein and carb, super refreshing and summery.

Popsicles

Buy yourself a popsicle mold and enjoy the variety of flavors from toasted coconut to lemon yogurt pops. You can add protein powder, to give it an extra touch that makes it more filling!

A Cup of Berries & Nuts

Berries are some of the healthiest foods out there. They’re low in calories and high in fiber, vitamin C, and antioxidants. Pair them with your favorite nuts to satisfy your sweet tooth! 

Pumpkin Seeds

Small but mighty, pumpkin seeds are a healthy PCOS snack that offers an array of nutritional benefits for a PCOS diet. You can eat them raw, but they’re especially delicious when roasted in olive oil or butter and seasoned with salt, pepper, or a seasoning of your choice. (you can also sprinkle them on a salad!)

Hummus and Carrots

Savory, crunchy, and oh-so-tasty! Carrots are packed with vitamins and minerals, while hummus is a great source of plant-based protein. A perfect snack for staving off cravings.

Chia Seeds

Chia seeds are rich in minerals, omega-3 fat, antioxidants, and fiber. Mix it with yogurt and leave it in the fridge to grab and top with your favorite gluten-free granola or berries.

Dark Chocolate 

Craving chocolate? A square or two of dark chocolate can be oh-so satisfying while providing key nutritional benefits. The darker the chocolate, the more antioxidants and health benefits it has. The flavanols in cocoa may improve insulin resistance by reducing oxidative stress and altering glucose metabolism.

Olives 

Olives and olive oil are easy PCOS snacks that are rich in antioxidants and healthy fats. A serving of olives usually consists of between five and ten. I like to slather olive tapenade on a seed-based cracker, like Mary’s crackers. 

Seed Crackers

Seed crackers are an excellent way to boost satiety. Seeds like chia, flax, and hemp offer an array of health benefits and nutrients that are satisfying and keep you full because they’re packed with fiber and healthy fats.

Yogurt bark

Make your own snack by mixing yogurt with peanut butter and berries and freezing it in a sheet pan. When you break it up, you’ll have lovely pieces of yogurt bark to enjoy. Check out our recipe here.

Dried Chickpeas 

These are full of micronutrients, fiber, and protein. You can make your own at home with a can of chickpeas and your favorite seasoning. Just pop them in the oven! 

Frozen Grapes

Grapes are a fantastic source of protective antioxidants but they have a bit of sugar in them. I like to take grapes and dip them into a delicious seasoning, like Tajin and freeze them. They’re a delicious, refreshing snack that goes well with a handful of nuts! 

Strawberries 

Packed with vitamins, fiber, and particularly high levels of antioxidants, strawberries, especially when in season, are the sweet burst in your mouth you’re looking for. I like to drizzle them with almond butter and cacao nibs for a delightful, well-balanced snack.

No-Bake Nut Butter Cookies 

You don’t even have to pop them in the oven. Try making no-bake cookies and enjoy them for days, just put them in a ziplock and throw them in your purse. The best part of making them from scratch is that you can control how much or how little sugar goes into them.

Beef Jerky 

Beef jerky is an excellent, high-protein portable snack. Look for jerky with as few added ingredients as possible. Although all jerky can be high in sodium, flavored jerky tends to have a higher sodium and sugar count, so check the nutritional details on the label to find an option that works for you.

Popcorn 

If you’re in the mood to pick at your snack, air-popped, unflavored popcorn is a great option. It’s low in fat and high in fiber, you can season it with whatever you like (chipotle seasoning!) and mix it with seeds and nuts to make it extra filling.

Sweet Potato 

Rich in fiber, vitamins, and minerals, the sweet potato is as nutritious as it is delicious. A super filling and versatile food that can be eaten in so many ways, from wedges to chips, even dipped in almond butter…try it! 

Avocado

A nutritionally rich fruit that’s renowned for its ability to regulate appetite. The healthy fat and fiber content of avocados leads to feelings of fullness, which can prevent excessive snacking and aid sustainable weight loss. Smash one up and dip your seed cracker into it.

Salsa and Homemade Tortilla Chips 

Cut corn tortillas into quarters, brush or spray with olive oil, dust with coarse salt, then bake for 10-15 minutes. Serve nice and warm with some salsa or guacamole and enjoy this healthier alternative to packaged tortilla chips. 

Smoothies

Filling and refreshing, what more could you ask for? Blend up half a banana, berries and some protein powder with dairy-free milk, and voila! 

Kale Chips 

Swap out potato chips with this delicious, crispy snack. Tear kale into bite-sized pieces, wash and dry with a salad spinner, drizzle the leaves with olive oil, then spread onto a baking tray. Sprinkle with salt and bake for 20-30 minutes until the edges start to brown but aren’t burnt.

Edamame 

High in protein and great for blood sugar levels, edamame is a perfect snack to help PCOS Cysters keep the hunger pangs at bay. 

Roasted veggies

Roasting veggies like bell peppers, carrots, broccoli, and cherry tomatoes during meal prep is an easy way to grab a healthy option from the fridge when you’re feeling like you need a snack. Dip it in some hummus or eat it with your dried chickpeas!

Dips

Where are my dip girlies at? If you’re having a hard time giving up your favorite dips like cottage cheese or queso, I have plenty of recipes for you! On the app you’ll find recipes for chocolate hummus, buffalo chicken dip guacamole, spinach and artichoke dip, and more!

Pickles

Tangy, crunchy, and packed with vitamins. Pickles are great sources of vitamins A and K, two key antioxidants that are found in many fruits and vegetables. Anything pickled is delicious, IMO. Try pickling carrots! The probiotics are great for us PCOS Cysters and it’s a delicious, refreshing snack.

Coconut Yogurt

The tropical flavor goes well with lime zest, a few toasted almonds, and some berries. Enjoy as a quick and healthy snack! If you don’t like coconut, you could also do dairy-free Greek yogurt with berries or other choice toppings.

No-Sugar-Added Dried Fruit

Sometimes you just want a sweet snack. I like to bite into a deliciously chewy dried mango, but when it comes to dried fruit, it’s easy to eat more than regular fruit because it doesn’t have as much water content. Look out for the ones made with added sugar and when you eat it, pair it with some nuts to make it more filling.

Egg Bites

Eggs are a great source of protein for PCOS! If you’re craving a heartier snack, you can use an air fryer and muffin liners to make tasty egg bites. You can add in whatever mix-ins you want, like non-dairy cheese, veggies, and spices. If egg bites aren’t your thing, make eggs in any form: scrambled, fried, poached, and boiled eggs are all equally nutritious and delicious.

Here’s more on why eggs are good for PCOS.

Walnuts 

Walnuts are rich in ‘good’ fats, which may help to aid brain health and function. There’s also evidence to suggest that walnuts don’t contribute to weight gain, despite being energy-rich. A great snack alternative if you need to manage your weight!

Is Popcorn a Good Snack for PCOS?

Popcorn can be a good snack—as long as you choose the right kind. It’s a whole grain, contains fiber, is naturally gluten-free, and is usually fairly low in calories. All of that can work well for PCOS. That said, popcorn is still high in carbohydrates and is often topped with things that aren’t PCOS-friendly. Think industrial seed oils, excessive salt, added sugars, artificial butter flavorings, and processed cheese powders.

If you’re a big popcorn fan, the key is balance. Pair it with protein and healthy fat, and make sure your popcorn is:

• Air-Popped
• Stovetop, Not Microwave
• Plain 
• Portion-Controlled

And, if you want to add toppings, go light and stick with PCOS-friendly options like:

• Grass-fed butter
• Ghee
• Extra-virgin olive oil
• Sea Salt 
• Nutritional Yeast
• Garlic Powder
• Onion Powder
• Smoked Paprika
• Cinnamon
• Cacao Nibs

What Food to Avoid in PCOS

• Gluten: wheat, barley, rye, and products made from them (bread, pasta, baked goods)
• Dairy: milk, cheese, yogurt, cream, ice cream, and whey-based products
• Processed Foods: packaged, boxed, or frozen foods with long ingredient lists and additives
• Added Sugar: cane sugar, high-fructose corn syrup, honey, agave, syrups, and hidden sugars
• Refined Carbohydrates: white bread, pastries, white rice, crackers, and most baked goods
• Red Meat: beef, pork, lamb, and processed or conventionally raised versions
• Processed Meats: sausage, bacon, hot dogs, deli meats, and cured meats
• Alcohol: wine, beer, liquor, cocktails, and mixed drinks
• Caffeine: coffee, energy drinks, pre-workout supplements, and high-caffeine teas
• Sugary Beverages: soda, sweetened coffee drinks, fruit juice, and sports drinks
• Artificial Sweeteners: aspartame, sucralose, saccharin, acesulfame potassium
• Industrial Seed Oils: soybean oil, corn oil, canola oil, sunflower oil, and safflower oil

What Diet Is Best for PCOS?

I recommend a gluten- and dairy-free, anti-inflammatory diet. I know that can sound restrictive at first, but it really doesn’t feel that way once you get into it. There are so many great alternatives to the foods I don’t recommend, and plenty of delicious options that still fit within this approach. Instead of focusing on what you can’t eat, this way of eating shifts the focus to what you should be eating—essential nutrients like protein, healthy fats, and fiber. 

Eating balanced meals and snacks doesn’t just help with weight loss, either. A gluten- and dairy-free, anti-inflammatory diet can support hormone balance and improve many PCOS symptoms, helping you move closer to reversing PCOS and feeling like yourself again. For recipes, meal planners, and more, download The Cysterhood app!

These PCOS snacks will support your PCOS healing goals while satisfying all your cravings.

There are an array of snacks for PCOS Cysters to enjoy that satiate hunger without piling on the pounds. Make sure you’re eating a combination of fiber, protein, and healthy fats to keep blood sugar (and insulin) from spiking. 

Remember to assess your hunger levels before you reach for the snacks, so you’re giving your body what it needs rather than snacking out of habit. 

For more tips on PCOS diet dos and don’ts, check out our podcast, A Cyster and Mister, and our handy blog posts over on PCOS and Chill. 

Polycustic ovary syndrome (PCOS) can be boiled down to a problem with the body’s endocrine system that’s both genetic and environmental…and absolutely not your fault. The medical community doesn’t know much about PCOS and where it comes from, unfortunately, due to a lack of funding. And, of course, without a good understanding of the problem, there isn’t a quick one-stop-shop cure for your PCOS and the hormone imbalance, high insulin levels, and inflammation that comes with it! 

So, many Cysters like us are left with challenging symptoms like irregular periods, infertility, acne, hair loss, fatigue, mood swings, weight gain, and more. Luckily, you CAN reverse your PCOS and heal your symptoms naturally and that’s exactly what we discuss here at PCOS Weight Loss!

One of the main factors that can help you achieve symptom relief is changing up your diet. On The Cysterhood App, we have hundreds of delicious, PCOS-friendly meals and snacks with mindful ingredients. You’ll see there that I all the recipes are gluten and dairy free, so lots of members ask about other potentially inflammatory foods, like soy.

The answer is trickier than it seems. Many boast the health benefits of soybeans, but for women with PCOS soy, for some, could have adverse effects that could worsen symptoms. Here are my thoughts on soy and PCOS:

Soy and PCOS

When you start the process of healing your PCOS naturally, diet is a big piece of the puzzle. As you’re auditing your diet and food choices, your milk sources may come up with some red flags. Your protein sources as well, especially if you’re vegetarian. The urge may be to reach for soy milk or tofu, but that may not be the best choice for everybody. The effects of soy isoflavones on a PCOS body could have more downsides than benefits.  

What Is Soy?

Soybeans are a nutrient-dense protein source used mostly as milk or meat alternatives. For people on vegetarian diets, soy is usually a part of their daily routine as a high-quality protein source. However, there has been a lot of controversy about the risks vs. benefits of consuming a lot of soy. 

Food Sources of Soy

• Soy Sauce or Tamari
• Soy Milk, Yogurt, Cheese, and Ice Cream
• Tofu and Other Meat Alternatives like TVP
• Soy Flour
• Soybean Oil
• Edamame
• Miso
• Soy Nuts 
• Tempeh
• Soy Nuts and Soynut Butter
• Natto
• Soy Lecithin

Potential Food Sources of Soy

• Processed Baked Goods
• Cereals
• Energy Bars and Protein Bars
• Processed Deli Meats
• Sauces and Dressings
• Processed Soups
• Processed Snack Foods
• Chocolate
• Margarine
• Peanut Butter
• Pre-Made Smoothies
• Vegetable Broth
• Flavorings
• Stabilizers and Thickeners
• Other Processed Foods

Is Soy Bad For PCOS?

There seems to be research that suggests that soy is both helpful for women with PCOS and harmful for women with PCOS. So, which is it? Of course, every body is a little different and you should always do your own research and test out what feels right for your body.

This is because there is mounting evidence that soy can disrupt your sex hormone balance, if you cannot eliminate it properly. Specifically, research suggests high levels of androgens could potentially be linked to soy.

There are other concerns for soy and PCOS I’ll list below, but, as I said, look at the research yourself, speak to your doctor, and consider eating soy in moderation, if you choose to add it to your diet. You can find our favorite protein sources and PCOS-friendly foods on The Cysterhood App. A PCOS diet does not have to be bland and boring!

Downsides of Soy For Women With PCOS

GMOs and Over-processing

One of the main problems of soy foods is how they’re produced. Soybeans are often genetically modified, making them GMOs. I try to steer clear of genetically modified foods (of course, who could be perfect at that?!) because research shows they usually have fewer nutrients and the chemicals could be endocrine disruptors. 

Beyond the GMO issue, soy products are often over-processed. They can contain a lot of additives and fillers, along with salt, sugar, and unhealthy fats. If you do end up keeping soy in your diet, make sure you’re choosing less processed versions. 

You can learn more about my thoughts on soy and vegetarian diets for PCOS here.

Endocrine Disruption 

Soybeans themselves are thought to also be endocrine disruptors. Soy isoflavones have a similar structure to estrogen. Because of this, soy nutrients can bind to estrogen receptors and cause estrogenic effects. Since some Cysters have estrogen dominance already, and if you know you do, I don’t recommend you eat soy products or other foods that could raise your estrogen levels.

Learn more about removing endocrine disruptors from your lifestyle and diet in this episode of our podcast A Cyster and Her Mister!

GI Problems and Inflammation 

In my experience, many women with PCOS have a soy sensitivity. Much like dairy and gluten, soy intake can trigger an autoimmune reaction. This then, can lead to inflammation, digestive problems, and an overall reduction of gut health. 

Since other parts of PCOS contribute to gut issues too, try to understand what your triggering foods are by process of elimination. Symptoms of poor gut health could include headaches, joint pain, weight gain, food sensitivities, constipation, diarrhea, and more. In our post about the relationship between gut health and PCOS, you can find more helpful info on this exact topic!

Reduced Thyroid Function

There are four main types of PCOS (find out yours HERE), and one of those involves an underperforming thyroid. (AKA hypothyroidism.) In fact, women with PCOS are much more likely to be diagnosed with hypothyroidism than a healthy person. You can learn more about the connection between PCOS and hypothyroidism here.

But, what does this have to do with soy? Some studies show that those who consumed soy had a reduction in thyroid function. Of course, as women with PCOS, we want to do everything we can to promote thyroid health. So, regularly eating something that could potentially lower your thyroid gland’s power may not be best for your PCOS, especially if you have hypothyroid.. 

Antinutrients

Research has found that soybeans may actually be an antinutrient. If you’re not familiar with this term, it means that the compounds inside soybeans may actually prevent your body from properly absorbing vitamins and minerals from food. However, cooking soy can help reduce the negative antinutrient effect.

Potential Health Benefits of Soy for Women with PCOS

• Can help lower bad LDL cholesterol and raise good HDL cholesterol levels 
• May help decrease blood pressure and blood sugar 
• May help reduce the risk of heart disease 
• Can improve bone health 
• Can help improve fertility 
• May alleviate menopausal symptoms like hot flashes
• May reduce the risk of cancer

Should Women with PCOS Consume Soy for Fertility?

Some studies show that soy supplementation (called isoflavone supplement) can help women undergoing assisted reproduction, like IUI or IVF, improve pregnancy outcomes. The research shows some women receiving soy isoflavones (or soy protein isolate) had a greater chance of having a live birth. However, these studies haven’t been performed on women with PCOS, specifically! A lot of the research that has been done on Cysters shows we should probably avoid soy. As always, talk to your doctor for the best advice for your body!

Why Is it Important for Cysters to Watch What They Eat?

Women with PCOS often deal with ongoing symptoms that can really impact daily life. While some medications may offer relief, they often come with side effects of their own. The most effective way to manage PCOS symptoms is by making intentional lifestyle changes that target the three main root causes of the condition: insulin resistance, hormone imbalance, and inflammation. And food plays a big role in all of these—sometimes helping, sometimes making things worse.

When you start paying attention to what you eat, you can do more than just prevent flare-ups—you can actually begin to heal the underlying issues causing your symptoms. And improving these symptoms isn’t just about feeling better in the moment; it’s about investing in your long-term health. When the core issues of PCOS go unchecked, they can lead to complications like metabolic syndrome, type 2 diabetes, and heart disease. Focusing on an anti-inflammatory, gluten-free, and dairy-free diet is a great place to start your healing journey.

Decide if soy is right for you and your PCOS healing journey using this post! 

As you can see, the research is split on whether or not soy is a good choice for women with PCOS. However, if you choose to eat soy, make sure you start small and evaluate how your body reacts. Ensure it doesn’t worsen any symptoms or bring new ones! For more support and information on naturally reversing your PCOS, download the app, browse the rest of the blog, and listen to the A Cyster and Her Mister podcast weekly. As a community, we can overcome PCOS!

The menstrual cycle takes a woman’s body on a hormonal roller coaster. In each phase of the menstrual cycle, you can experience different symptoms that hopefully aren’t too extreme if everything in your body is well-regulated! However, if you have PCOS, your menstrual cycle may already be out-of-whack, making symptoms of each stage more intense. 

One common symptom women experience during the menstruation (period) phase of the cycle is digestive issues like constipation. For some, it’s the first indication their time of the month is here! However, constipation can make an already heavy and painful PCOS period even more uncomfortable. So, today, I’m discussing why your period can cause constipation and what you can do about it! 

P.S. Beyond fixing just constipation, let’s get your menstrual cycle back on track and make those periods a lot more manageable naturally. Read my post called How to Regulate Periods with PCOS and listen to my podcast episode called Period Repair Manual to get started! 

Until then, let’s get those digestive issues under control:

The Connection Between Your Constipation and Menstrual Cycle

If you notice changes in your bowel movements throughout the menstrual cycle, you’re not alone. However, understanding what exactly is causing the variations can help you get your digestive situation back in order. 

Does Menstruation Cause Constipation?

Yes, menstruation can cause constipation! This is because the increase in progesterone levels during your period can slow the digestive system down and lead to constipation. You may also get constipated before your period, since those progesterone levels rise in the luteal phase. (Here’s more on the phases of the menstrual cycle.)

If you’re not sure if you’re experiencing constipation, here are the symptoms: 

• Infrequent bowel movements
• Hard, dry, or lumpy stools
• Straining to pass your stools
• Feeling of incomplete evacuation of stool
• Bloating, cramping, or abdominal pain 
• Blood in your stool 

9 Menstrual Constipation Remedies 

Increase your fiber intake. 

A balanced, healthy diet can do a lot for our bodies especially for our digestive system. Eating a lot of fiber-rich foods like fruits, vegetables, whole grains, and legumes can relieve constipation in two ways. First of all, it adds bulk to your stool by absorbing water, which can stimulate the intestines to move to push stools out faster and easier. That extra water, though, has an additional benefit of softening the stool for easier passing. This is one of the best solutions for fighting constipation caused by high progesterone!

Stay hydrated. 

Drinking more water can help with constipation too! Adequate water intake softens stools and promotes regular bowel movement. Plus, dehydration can cause fluid retention that often worsens constipation, so drink plenty of water to prevent that and keep everything moving regularly. 

Exercise every day. 

I know, I know . . . the last thing anyone wants to do when they’re on their period is exercise. We’d all rather curl up on the couch and binge watch Monk or something, right? However, exercise has a ton of benefits, such as relieving the side effects of menstruation! 

Slow-weighted workouts can reverse fatigue, boost your mood, relieve pain, improve sleep, and actually promote healthy digestion! Physical activity stimulates the muscles in your intestines to make those period poops easier to pass and more regular!  We have a ton of full body workout videos that are PCOS friendly in The Cysterhood app!

Reduce your stress. 

Stress can actually slow down the movement of food through your body, leading to weight gain, bloating, and, of course, constipation. Plus, stress triggers hormonal imbalance that can drop your progesterone even lower than normal during your period, which, as we’ve learned, leads to constipation, too. So, relieving stress can help keep you regular even on your period! I recommend meditation, spending time in nature, setting the environment for uninterrupted sleep… just more self-care!

Drink peppermint or ginger tea. 

Herbal teas have INCREDIBLE health benefits! In fact, some blends are so powerful they can help regulate your hormones and support your PCOS healing. That’s why I created Testosterone Relief Tea to help women with PCOS target their imbalanced hormones and get the most out of their healthy lifestyle! 

A couple of teas that are particularly powerful for constipation while on your period are peppermint and ginger tea. Peppermint tea after meals has been shown to help with digestion and bloating while ginger tea has been shown to stimulate the digestive system and reduce inflammation that could be worsening gut health. That means both are great for constipation! 

Take a multivitamin with magnesium. 

A multivitamin is essential for any Cyster! Nutrition deficiencies can worsen all your PCOS symptoms and even your period symptoms. A multivitamin like the MetaMulti that has magnesium can really help with constipation not just in the short-term, but it can help keep your digestive system regular month-after-month. 

Magnesium draws water into the intestines, which helps soften stool and encourages its movement through the digestive tract. It also relaxes your intestinal muscles to prevent you from straining and struggling with your stools. If that wasn’t enough, magnesium has more benefits for PCOS, too!

Try probiotics. 

Probiotics are great for maintaining healthy digestion! These can come naturally from food or can be from supplements as well. They help maintain the balance of good and bad bacteria in your gut to reduce inflammation, decrease bloating, improve constipation, and better overall gut health! Take them regularly with your Ovafit supplements to keep everything running smoothly. 

Get in the right posture. 

Another way to make stools easier to pass and relieve constipation is to get in the right position. Studies show it’s actually better for our feet to be elevated, so we’re in a squatting position. It helps reduce strain and allow for easier passage of your stool! They even make special stools to keep your bowel movements strain-free!

Ask your doctor about stool softeners. 

If you’re still struggling with constipation after trying these methods, consider talking to your doctor about stool softeners. However, these methods should get things moving like they’re supposed to no matter your stage of the menstrual cycle! 

Periods can cause constipation, but there are plenty of natural remedies that’ll fix it!

Constipation is uncomfortable and sometimes painful. Keeping regular bowel movements will be super important to your PCOS healing process, because it improves digestive health, hormone balance, inflammation, skin health, and your overall well-being!

Use these tips to get yourself back on a schedule and download The Cysterhood app for more resources, recipes, and workouts that’ll help you live symptoms-free with PCOS no matter the time of the month!