When it comes to managing symptoms of PCOS, nutrition and lifestyle changes including physical activity is recommended as the very first step.

But if you were like me at the time of diagnosis, you probably left your doctor’s office with vague advice like, “just lose some weight” or “try going low-carb,” maybe holding a prescription for metformin.

It’s confusing and overwhelming, and honestly, it can feel pretty lonely, especially if you’re not sure where to begin.

I remember when I was first diagnosed with PCOS, I didn’t know much about nutrition. That lack of understanding made it so much harder to make the right changes.

Over time, though, I learned how empowering nutrition can be and it’s this knowledge that helps us understand why certain foods and habits make such a difference in managing PCOS.

In this post, I want to take it back to basics with you. Let’s break down what we mean by “nutrition” and why it’s so essential for managing PCOS symptoms like hormonal imbalances, insulin sensitivity and weight gain.

We’ll dive into the fundamental building blocks of a balanced diet, macronutrients and micronutrients, and look more closely at carbohydrates, proteins, fats, vitamins, and minerals.

By the end, you’ll have a solid foundation in understanding nutrition.

So, let’s dive in!

What Do We Mean by Nutrition?

When we talk about nutrition, we're really talking about what makes up a healthy diet, and how we fuel our bodies with the energy and nutrients needed for growth, repair, and keeping everything working smoothly.

Nutrition is more than just food; it's the foundation that helps our bodies function at their best.

For those of us with PCOS, nutrition becomes even more essential. It’s about giving your body what it needs to reduce symptoms and support long-term health.

This is done by getting a balanced mix of what is called 1) macronutrients: carbohydrates, proteins, and fats and 2) micronutrients: vitamins and minerals.

Together, these nutrients provide everything your body needs to thrive, especially when managing PCOS.

What Are Macronutrients?

Macronutrients are the nutrients we need in larger amounts to keep our bodies energised and functioning well. There are three main types:

Carbohydrates: These are your body’s primary energy source. Carbs break down into glucose, which fuels your brain, muscles, and other organs.
Proteins: Made up of amino acids, proteins are essential for building and repairing tissues, supporting immune health, and producing enzymes and hormones. They’re basically the body’s building blocks, working behind the scenes to keep everything running smoothly.
Fats: help absorb essential fat-soluble vitamins (A, D, E, and K), and support brain health.

Together, these macronutrients supply the calories (energy) our bodies need to function properly and stay healthy.

They’re called “macro” because we need them in larger quantities compared to micronutrients like vitamins and minerals, which we only need in smaller amounts but are just as important.

What Are Micronutrients?

Micronutrients are the essential vitamins and minerals our bodies need in small amounts to stay healthy and function properly.

Unlike macronutrients, they don’t provide energy, but they’re crucial for a range of bodily processes.

Lacking certain micronutrients can lead to health problems:

for example, low iron levels can cause anemia, not enough vitamin D can lead to bone issues like rickets, and insufficient calcium may increase the risk of osteoporosis.

For women with PCOS, getting enough micronutrients is especially important, as deficiencies can worsen symptoms.

For instance, inadequate B vitamins can impact mood and energy, which many women with PCOS struggle with and low levels of vitamin D is often linked to insulin resistance.

If you’re interested in learning more about insulin resistance, check out [this post]

Your specific micronutrient needs depend on factors like age, gender, genetics, metabolism, activity level, and personal preferences.

Finding the Right Approach for PCOS

You may have heard of popular diets like the ketogenic diet (keto diet), low GI diet, Mediterranean diet, DASH diet, or even intermittent fasting, often touted as the “best” for PCOS.

While some of these approaches can be helpful in different ways, remember that there’s no best PCOS diet. Let me say that again. there is no best diet for PCOS.

Instead, the foundation for managing PCOS through nutrition lies in understanding and choosing foods that balance blood sugar, support hormonal health, support weight management and promote overall well-being.

By focusing on whole foods, fibre-rich options, and balanced macronutrients, you can build a sustainable approach that aligns with your lifestyle and health goals.

What are carbohydrates?

Carbohydrates are the body’s primary energy source. These organic compounds are made of carbon, hydrogen, and oxygen and break down into glucose, a sugar the body uses immediately or stores for later.

Glucose is especially important for brain function, helping with focus and even boosting mood by supporting serotonin production.

If you’ve ever felt a dip in mood on a low-carb diet, this could be why!

There are three main types of carbohydrates:

Simple Carbohydrates: These are quick-absorbing sugars that provide a rapid energy boost. You’ll find simple carbs in: Fruits, Milk, Table sugar, and Honey.
Complex Carbohydrates: These carbs are made of longer chains of sugars, digesting more slowly and releasing energy gradually. They’re found in Whole grains (like brown rice, quinoa, and oats), Legumes (beans and lentils), Vegetables, and Starchy foods (like potatoes and corn).
Fibre: Often grouped with carbs, dietary fibre is a type of complex carbohydrate that our bodies can’t fully digest.
It plays a key role in digestive health, helps stabilise blood sugar, and supports a healthy weight.
You can find fibre in fruits and vegetables, whole grains, nuts and seeds, and legumes.

Why Carbohydrates Matter

There’s no need to think of carbs as “good” or “bad.” All foods can have a place in a balanced diet, it’s about finding what works for your body.

Generally, carbs in their natural form are more nutritious than refined carbs, which are often stripped of fibre.

While refined carbs like white bread and sugary snacks provide quick energy, they usually lack the nutrients found in whole foods.

For more sustained energy, try opting for complex carbs, like whole grains, which release energy slowly and are packed with nutrients.

What is Protein?

Protein is a vital macronutrient, especially when it comes to managing PCOS.

Made up of long chains of amino acids, proteins are the building blocks that support our body’s growth, repair, and daily maintenance.

They’re involved in nearly every function keeping muscles, skin, organs, and even your immune system strong.

When you eat protein, your body breaks it down into amino acids, which can then be used to build and repair tissues, create enzymes and hormones, and support immune function.

There are 20 different amino acids, and nine of them are considered essential meaning we need to get them from our diet because our bodies can’t make them on their own.

Types of Amino Acids

Amino acids are classified into two types:

Essential Amino Acids (EAAs): These must come from our diet and include histidine, leucine, isoleucine, lysine, methionine, phenylalanine, threonine, tryptophan, and valine.

Non-Essential Amino Acids (NEAAs): These can be produced by our bodies, so they’re not necessary to get from our diet.

They include alanine, arginine, asparagine, aspartic acid, cysteine, glutamic acid, glutamine, glycine, proline, serine, and tyrosine.

Plant vs. Animal Proteins: Complete vs. Incomplete?

Both animal and plant protein foods contain protein, though in varying amounts.

Animal proteins (like meat, fish, eggs, and dairy) are often called “complete” proteins because they contain all nine essential amino acids in proportions that meet the body’s needs.

Plant proteins also contain all essential amino acids, but they may be in lower amounts, leading to the label “incomplete.”

However, it’s important to look at the overall pattern of your diet rather than each food in isolation.

Eating a variety of plant-based foods, such as legumes, nuts, seeds, and whole grains, can provide all the essential amino acids needed to support health.

How Much Protein Do You Need?

The amount of protein you need can vary based on factors like age, activity level, and overall health goals.

Generally, protein should make up anywhere up to 35% of your total daily intake.

For my clients managing PCOS, I typically recommend aiming for the higher end around 30% of your daily calories from protein to help support blood sugar levels and keep you feeling satisfied.

What is Fat?

Our body needs fat for energy and numerous other functions. Although often misunderstood, fat plays a crucial role in our overall health.

When we eat fats, they’re broken down into triglycerides, which travel through the bloodstream to be used as energy or stored for later use. Aim to get about 1/3 of your daily calories from fats.

Types of Fat

Saturated Fats:
Usually solid at room temperature, these fats are found in animal products like meat, butter, and cheese, as well as some plant oils like coconut oil.
Excessive saturated fat intake is linked to higher LDL (bad) cholesterol and a greater risk of heart disease,
I recommend keeping these fats to less than 10% of your diet.
Unsaturated Fats:
These are what is known as healthy fats are generally liquid at room temperature and include:
Monounsaturated Fats (MUFAs): Found in foods like olive oil, avocados, and nuts.
Polyunsaturated Fats (PUFAs): include omega-3 and omega-6 fatty acids, which are essential for hormone production. Good sources include fatty fish (like salmon), flaxseeds, and walnuts.
Trans Fats:
Trans fats are created through hydrogenation, which turns liquid oils into solids (often found in margarine, baked goods, and fried foods.
Trans fats are linked to inflammation, high cholesterol levels, and increased risk of cardiovascular disease. Many countries have banned or restricted trans fats so it’s good to be mindful of your intake.

How Much Fat Do You Need?

Dietary guidelines suggest fats should make up about 20-35% of your daily caloric intake, with a focus on unsaturated fats. Limiting saturated and avoiding trans fats can help support your PCOS especially as we are at higher risk of heart disease.

What are Vitamins?

Vitamins are organic compounds and essential micronutrients that our bodies need in small amounts.

Types of Vitamins

Vitamins are classified into two main categories:

Water-Soluble Vitamins

These vitamins dissolve in water and are not stored in the body, so they need to be replenished regularly.

Examples:

Vitamin C (Ascorbic Acid): Essential for immune health, skin health, and collagen production. Sources include oranges, peppers, broccoli, and bananas.
B Vitamins (B1, B2, B3, B5, B6, B7, B9, B12): Play roles in energy metabolism, nervous system function, and red blood cell production. Found in whole grains, meat, dairy, eggs, leafy greens, and nuts.
Fat-Soluble Vitamins
These vitamins dissolve in fats and are stored in the body’s fatty tissues and liver, which means excessive intake can lead to toxicity.

Examples:
Vitamin A: Important for vision and immune function. Found in carrots, sweet potatoes, and leafy greens.
Vitamin D: Essential for bone health and calcium absorption. Synthesized with sunlight exposure and found in fortified foods, fatty fish, and egg yolks.
Vitamin E: Acts as an antioxidant, protecting cells from damage. Sources include almonds, avocados, and vegetable oils.
Vitamin K: Necessary for blood clotting and bone health. Found in leafy green vegetables, vegetable oils, and some dairy products.

Sources of Vitamins

Fruits and Vegetables: Rich in vitamins A and C, as well as several B vitamins.
Whole Grains: Provide a range of B vitamins.
Meat and Dairy Products: Supply vitamins B12, A, and D.
Nuts and Seeds: Contain vitamin E and B vitamins.

Vitamin Deficiency and Supplementation

In cases where diet alone may not meet nutritional needs, supplementation can help.

However, it’s best to consult a healthcare provider before starting supplements, as excessive intake can cause adverse effects and/or interact with medications.

Types of Minerals

Minerals are classified into two main categories based on the amount needed by the body:

Macrominerals

These are needed in larger quantities to support various bodily functions.

Examples:

Calcium: Supports bone and teeth health, muscle function, and nerve signalling.
Phosphorus: Works with calcium to form bones and teeth; essential for energy production.
Magnesium: Aids in muscle and nerve function, energy production, and protein synthesis.
Sodium: Regulates blood pressure, blood volume, and fluid balance.
Potassium: Important for heart function, muscle contraction, and fluid balance.
Chloride: Works with sodium for fluid balance; part of stomach acid.
Sulfur: Found in certain amino acids and vitamins, supporting protein structure and enzyme function.

Trace Minerals (Microminerals)

Required in smaller amounts.

Examples:

Iron: Crucial for oxygen transport in the blood and energy production.
Zinc: Supports immune function, wound healing, and DNA synthesis.
Copper: Assists in iron metabolism, immune health, and collagen production.
Manganese: Important for bone formation, metabolism, and antioxidant functions.
Iodine: Needed for thyroid hormone production, and regulating metabolism.
Selenium: Acts as an antioxidant and supports thyroid health.

Understanding the basics of nutrition is a powerful step toward managing PCOS effectively. By focusing on balanced macronutrients and ensuring adequate intake of essential micronutrients, you can give your body the support it needs to manage symptoms and feel your best.

Remember, every small change adds up, and learning how to fuel your body is key to thrive with PCOS.

If you’re feeling overwhelmed or unsure where to start,

I’m here to help!

I offer 1:1 12 week thrive with PCOS program designed specifically for women with PCOS, giving you the guidance, tools, and encouragement you need to create sustainable, long-term success.

Ready to take control of your PCOS?

Book a free 15-minute discovery call here! to learn more.

Nutrition Basics for Polycystic Ovary Syndrome (PCOS)

What Do We Mean by Nutrition?

What Are Macronutrients?