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Oatmeal contains high levels of minerals, such as magnesium and zinc, in addition to fiber and B vitamins. This makes it a great food option if you are struggling with PCOS. Oatmeal can be your quick fiber-rich breakfast, an afternoon snack or eaten really anytime of day! The ingredients are minimal, and you probably have them in your pantry already. It’s a win-win.

Which type of oats is best for PCOS?

The less processed it is the better! Instant oatmeal is the most processed form of oats. Then it’s old fashioned oats and lastly steel cut oats. Steel cut oats have a sharper texture than old fashioned oats that some people don’t enjoy. If it’s your preference, old fashioned oats would still be a healthy choice!

Which breakfast is best for PCOS? 

The best breakfast for PCOS is well balanced with lean protein, healthy fats, and whole grains/complex carbohydrates. As a bonus you could even add in some veggies, like if you were having a smoothie or eggs. 

Examples of lean protein choices for breakfast include:

• Eggs
• Nut butter (peanut, almond, etc.)
• Nuts and seeds (chia seed, ground flaxseed, etc.)
• Greek yogurt
• Leftover fish or chicken — Hey, who says breakfast has to be “breakfast food”? 😉
• Tofu
• Some plant-based milks with protein like Ripple

Healthy fats such as polyunsaturated and monounsaturated fats are also important in helping us to feel full. These fats give us energy to start the day off right! We can get these healthy fats from foods such as salmon, sardines, avocado, nuts (walnuts, pistachios) and seeds (for example chia and ground flaxseeds).  

And last but not least, don’t forget the healthy carbs! Most women with PCOS think they have to avoid carbs and this is simply not true. Fruit, whole grains/complex carbohydrates are considered healthy carbs.

Best fruit choices for PCOS:

• Whole, fresh fruit – all kinds!
• Frozen fruit
  • Most of the time frozen fruit does not have added sugar. So there is nothing wrong with eating frozen fruit. 
• Dried fruit without added sugars
  • Double check the nutrition facts label and try to avoid dried fruit with sugar. 
  • If it does have sugar remember this quick tip: Keep total added sugars under 25 grams per day for women. 

Examples of whole grains/complex carbs for breakfast include:

• Whole grain bread or English muffin
• Oatmeal
• High fiber, low sugar cereal
• Low sugar granola
• Plantains/potatoes

Best Oat Recipes For PCOS

Chocolate Peanut Butter Cup Oatmeal:

1/4 cup rolled oats
1/2 cup unsweetened nut milk
1 tbsp all-natural peanut butter
1 serving chocolate protein powder
2 tsp ground flax seeds
1 tsp chia seeds
sea salt to garnish

Instructions:

Mix oats, flax seeds, chia seeds and nut milk in a bowl.

Microwave for 1-2 minutes

Stir in peanut butter and protein powder.

Top with a sprinkle of sea salt.

Looking for more Support?

Be sure to check out our Free Live Masterclass all about the top 3 ways to naturally enhance your fertility (perfect for those struggling with PCOS and hormone imbalances!) 

Is gluten and dairy-free good for PCOS? What’s the best diet for me? Maybe you’ve had these same 2 questions swirling around in your head and you are struggling with the right choice. Wellspring Nutrition is here to help clear the confusion!

Is dairy free better for PCOS?

The answer is “Not, exactly”. If you struggle with PCOS and are also trying to get pregnant, full-fat dairy such as Greek yogurt or milk is a better option for you. 

These two foods provide healthy carbs and a good amount of protein. Here’s a study showing how the intake of full fat dairy may decrease risk of infertility. On the other hand foods like ice-cream or processed cheese (like American cheese) should be limited because they provide less nutrition. 

Women with PCOS can eat moderate amounts of dairy products while also including a balanced diet of other nutrient-rich foods and still see improvement in symptoms. If you choose to eliminate dairy, it is best to discuss this with a dietitian to make sure you are still getting calcium and vitamin D. Non-dairy sources of calcium include tofu, canned sardines or salmon, tahini, dark leafy greens and some non-dairy beverages that state calcium is included. 

Does gluten make PCOS worse?

There is a lack of scientific evidence that supports a gluten free diet for PCOS. It’s important to know that there can be a downside to following a gluten free diet if you don’t need to. As a Registered Dietitian and Fertility Expert I want to help make things easier for you. So if you don’t have a gluten allergy or intolerance then it likely isn’t necessary for you to follow a gluten free diet for PCOS.

Removing gluten means not eating nutritious whole grains and possibly missing out on getting enough fiber, iron and B vitamins. Eating whole grains has been shown to reduce the risk of heart disease and diabetes. So let’s make this easy! Keep on reading for how I can help you. 

What should I eat if I have PCOS?

Let’s review some very important foods that’ll help decrease your symptoms.

Fruit

Choose a variety of fresh, whole fruit to enjoy. Frozen fruit is a great option! Fruit (and dairy) contain natural sugars that also come with important nutrients like vitamins and minerals. Added sugars such as white sugar, brown sugar, syrup or agave nectar have no additional nutrients like vitamins and minerals. Added sugars are what we want to limit in our daily food choices. 

Some women with PCOS are told they can’t eat fruit because of the sugar content – but that’s simply not true! Fruit has important phytonutrients and antioxidants that help decrease inflammation. 

It’s just important to pair your fruit (and carbs) with a source of protein or fat. 

For example: 

Apple + Peanut Butter 

Banana + Almond Butter

Nectarine + Cottage Cheese 

These small changes will help you balance out your blood sugar, which will then help balance your hormones. 

PRO TIP: If you’re looking for more help with balancing your hormones for fertility – check out my FREE masterclass all about the top 3 things you can be doing to naturally enhance your fertility. 

Here are the daily recommendations for added sugars. Keep total added sugars under 25 grams per day for women and under 36 grams per day for men. 

Vegetables

Choose a variety of vegetables and eat them daily. There is no one vegetable that’s better than another. Just like fruit, vegetables have important nutrients like vitamins and minerals. Both fruit and vegetables also have fiber, which is important for managing PCOS. A symptom of PCOS can be insulin resistance. In the simplest of terms this means we want to increase the amount of fiber we eat to improve blood sugar control. This in turn helps with insulin resistance and managing PCOS.

It’s recommended that women up to 50 years of age eat 25g of fiber per day. But, more than 90% of women fall short of meeting the recommendations for fiber. 

Try tracking your fiber intake for a few days to see how you stack up compared to the daily recommendations! 

Protein & Healthy Fats

Including protein with every meal and snack can be very beneficial for PCOS. Protein helps us to feel full and satisfied between meals. This is important so that we avoid overeating and mindless snacking throughout the day. Both of these two things can help maintain a healthy weight. 

Examples of good protein choices include lean meats (fish, poultry, lean beef or pork), tofu, beans, lentils, nut butters, eggs, nuts and seeds. 

Healthy fats such as polyunsaturated and monounsaturated fats are also important in helping us to feel full and give us energy. We can get some of these healthy fats from fish such as salmon, sardines, avocado, nuts (walnuts, pistachios) and seeds (for example chia and ground flaxseeds).   

Whole grains & starchy vegetables

Whole grains and starchy vegetables are considered healthy carbs. They can also be a significant source of fiber. Fiber helps us to feel fuller longer and so it is a great weight management tool. It’s recommended to eat the skin of white potatoes whenever you have them because that’s where a lot of the fiber comes from. White potatoes also have potassium which is important for our blood pressure. 

Examples of whole grains: brown rice, wild rice, quinoa, whole grain bread products

Examples of starchy vegetables: potatoes (sweet and white potatoes), green peas, plantains, yucca, and corn. 

Are there foods I should limit?

While there are many foods you can eat, you also want to be aware of foods to limit. This simply means we should enjoy them occasionally. We don’t necessarily want to make them daily food choices. 

Added sugars

The number one culprit of added sugars in the American diet is still sugar sweetened beverages like soda, energy drinks and even sports drinks. As previously mentioned, keep total added sugars under 25 grams per day for women. Instead try adding fruit, sliced cucumber and/or mint leaves to water. 

Saturated fat

Major sources of saturated fat are fried foods, ice cream and desserts. These foods are more like a treat and should be limited. 

Processed foods

Processed foods contain very little nutritional value. You’ll also want to watch for eating too many low-fiber foods like white bread, white rice. It’s not that you can never eat them, but if it’s all you eat then we want to think about expanding our food choices. To best manage PCOS we want a healthy diet full of fruit, vegetables, healthy fats, protein and fiber from healthy carbs (whole grains/starchy vegetables). 

Other considerations for managing PCOS

Some of our best non-food tools for managing PCOS include exercise, adequate sleep and stress management. We know how hard it can be to exercise throughout the week! You might be thinking, “it’s impossible”, but even small spurts throughout the day add up. For example, if you are able to walk 15 minutes twice per day that’s already 30 minutes!

The recommendations for exercising are 30 minutes 4-5 days out of the week and can help manage symptoms. You can also incorporate strength training two days out of the week. 

There is a possible link between stress and higher BMI in women with PCOS. If you are having a hard time managing stress, consider stress reduction strategies like deep breathing, yoga, journaling and yes even exercise. For more, check out this article on “10 Ways You Can Relieve Stress Right Now”. 

Research shows that sleep helps to regulate our cardiovascular, immune system and metabolism. Sleep is an important part of being and staying healthy. According to the Sleep Foundation, 7-9 hours of sleep is recommended for ages 18 and up. 

Looking for more Support?

Be sure to check out our free live masterclass all about the top 3 ways to naturally enhance your fertility (perfect for those struggling with PCOS and hormone imbalances!) 

References:

1. Chavarro JE, Rich-Edwards JW, Rosner B, Willett WC. “A prospective study of dairy foods intake and anovulatory infertility.” Hum Reprod. 2007 May;22(5):1340-7. doi: 10.1093/humrep/dem019. Epub 2007 Feb 28. PMID: 17329264.
2. Dietary Guidelines for Americans 2020-2025, https://www.dietaryguidelines.gov/food-sources-calcium
3. “Gluten-Free Diet: Is It Right for Me?”
4. “Added Sugars” https://www.heart.org/en/healthy-living/healthy-eating/eat-smart/sugar/added-sugars 
5. Dietary Guidelines for Americans 2020-2025, https://www.dietaryguidelines.gov/sites/default/files/2021-03/Dietary_Guidelines_for_Americans-2020-2025.pdf 
6. The Sugary 6 Infographic, https://www.heart.org/en/healthy-living/healthy-eating/eat-smart/sugar/sugary-six 
7. “Polycystic Ovarian Syndrome”, https://www.eatright.org/health/pregnancy/fertility-and-reproduction/polycystic-ovarian-syndrome 
8. “Basu BR, Chowdhury O, Saha SK. Possible Link Between Stress-related Factors and Altered Body Composition in Women with Polycystic Ovarian Syndrome.” J Hum Reprod Sci. 2018 Jan-Mar;11(1):10-18. doi: 10.4103/jhrs.JHRS_78_17. PMID: 29681710; PMCID: PMC5892097.
9. “10 Ways You Can Relieve Stress Right Now”, https://health.clevelandclinic.org/how-to-relieve-stress/ 
10. “How Much Sleep Do We Really Need?”, https://www.sleepfoundation.org/how-sleep-works/how-much-sleep-do-we-really-need

What is PCOS?

PCOS or Polycystic ovary syndrome is a medical condition that impacts a woman’s hormone levels. Keep reading to learn everything you’ve wanted to know about PCOS.

Those with PCOS typically produce more of the male sex hormones which can lead to:

• Hormonal imbalances
• Skipped or irregular menstrual periods
• Difficulties falling pregnant
• Cysts on your ovaries

Polycystic ovarian syndrome can also cause a range of symptoms including:

• Excess hair growth (particularly on the face and body)
• Changes in body shape
• Acne
• Balding or excess hair loss

Different types of PCOS

There are four main types of PCOS that we commonly see.

⁠1. Insulin resistant PCOS⁠

⁠This is the most common type of PCOS. We can determine that you have insulin resistant PCOS by looking at your circulating insulin levels.⁠

2️. Pill-induced PCOS⁠

⁠Unfortunately, birth control can mask PCOS and may cause symptoms once we stop taking it. When we cease birth control, there is a flood of androgens which while temporary which can cause a range of symptoms associated with PCOS.⁠

3️. Inflammatory PCOS⁠

⁠Chronic inflammation in our body can see our ovaries produce too much testosterone, which we know is a common issue in PCOS!⁠

⁠4. Adrenal PCOS⁠

⁠If our bodies respond to stress in an abnormal way, we can see adrenal PCOS as a result. It is not as common, only making up around 10% of all PCOS cases. This diagnosis will see high levels of DHEAS (an androgen produced in the adrenal glands) and normal levels of other androgens.⁠

How PCOS is diagnosed

A PCOS diagnosis is typically made by your medical team if you have at least two out of these three symptoms:

1. Elevated androgen levels
2. An irregular menstrual cycle
3. Cysts on your ovaries

Your doctor may also:

• Conduct a pelvic exam to check the health of your reproductive organs
• Do an ultrasound to look for abnormal follicles or cysts on your ovaries
• Take your blood to test your hormones and a variety of other health indicators

Helpful PCOS labs to request

In your quest to learn everything you’ve wanted to know about your PCOS, it’s important to consider labs! There are several helpful labs that you can ask your doctor to request if you suspect you have PCOS or if you want to gain a clearer picture of how well you are currently managing your PCOS.

There are several hormones which may be contributing to your PCOS and are responsible for your symptoms including:

• Testosterone
• Estrogen
• Progesterone
• LH
• FSH
• Prolactin
• DHEA

It’s also helpful to understand your blood sugar levels and whether insulin resistance is an issue for you. You can ask your doctor to check your:

• Fasting glucose
• HbA1c
• Fasting insulin

Inflammation can be common in those with PCOS and thankfully with dietary and lifestyle changes, we can reduce this if we know it is an issue. As your doctor to check your:

• CRP
• Homocysteine

Metformin (a commonly prescribed PCOS medication) can cause B12 deficiencies, so ensure that you doctor screens for this in your bloods also!

How does PCOS impact your cycle?

There are two main ways in which PCOS impacts upon your menstrual cycle.

1. Women with PCOS typically don’t ovulate or ovulate infrequently. This prevents the uterine lining from shedding each month like we would typically expect. As a result, this can cause irregular menstrual cycles.
2. As a result of the above, the uterine lining doesn’t shed as often, becomes thicker and can cause heavier bleeding than normal when you do get a menstrual bleed.

What does PCOS mean in terms of fertility?

Given that PCOS disrupts your ability to have a normal menstrual cycle, it can also potentially impact upon your ability to get pregnant. It is estimated that between 70-80% of women diagnosed with PCOS struggle with infertility at some point.

The changes in hormone levels can also increase your risk of complications arising during your pregnancy including:

• Premature birth
• Miscarriage
• Gestational diabetes
• Pre-eclampsia

Thankfully dietary and lifestyle changes considerably improve your chances of conception and having a healthy pregnancy and healthy baby!

Things that can make your PCOS worse

• Working long hours and not taking regular breaks
• Inadequate water intake
• Inadequate daily movement or exercise
• Not eating enough fibre
• Poor sleep duration and quality
• Drinking too many caffeinated beverages
• Not eating enough healthy fats in your diet
• Not eating regularly – skipping meals and snacks can wreak havoc on your blood sugar and insulin levels
• Exposure to endocrine disrupting chemicals
• Not eating balanced meals
• Consuming too many processed foods

How best to support your PCOS

The good news is that there are many aspects of your lifestyle that can be altered that can significantly improve the free androgen index (FAI), in addition to your weight and BMI.

Aim to balance your blood sugar levels and manage your insulin resistance

• Consuming low-glycaemic index foods (see guide here for more info)
• Eat regularly (every 3-4 hours)
• Consume balanced meals (incorporate protein, healthy fats and fibre-filled carbohydrates into each meal and snack)

Consider supplements

• Talk to your healthcare profession about how dietary supplements may be able to assist in the management of your PCOS (see more on supplements for PCOS below)

Manage your stress

• Adopt strategies to better manage your stress
• Try moving your body, meditating, and journaling

Drink enough water

• Aim for at least 8 glasses of water each day

Get plenty of sleep

• Aim for 7-8 hours sleep each night

Avoid endocrine disrupting chemicals

• Avoid BPA, phthalates, dioxins, copper and chromium are just some of the many endocrine disrupting chemicals we are exposed to each day.

Endocrine disrupting chemicals are found in:

• food
• personal care products
• cosmetics
• pharmaceuticals
• pesticides
• plastics
• water
• soil

Learn more about endocrine disruptors here.

Some commonly used supplements include:

Magnesium

The research on magnesium supplementation is not concrete at present. Some studies suggest that magnesium may play a role in improving insulin resistance due to its links to glucose metabolism.

Inositol

Inositol is often combined with metformin and can help to enhance:

• Insulin function and manage insulin resistance
• Move glucose into our cells faster helping to keep our blood sugar levels more stable

Berberine

Berberine is known for having several functions including:

• Helping to reduce inflammation
• Increase insulin sensitivity
• Encouraging ovulation each cycle (in turn improving fertility)

N-Acetyl Cysteine (NAC)

NAC is an antioxidant compound which reduces the number of free radicals that can damage cells in our body.

NAC is associated with:

• Improved chances of conceiving
• More regular ovulation

Enjoyed learning everything you’ve wanted to know about PCOS and keen to learn more?

References:

1. Treatment of infertility in women with polycystic ovary syndrome: approach to clinical practice (nih.gov)
2. Pregnancy complications in women with polycystic ovary syndrome | Human Reproduction Update | Oxford Academic (oup.com)
3. Polycystic Ovary Syndrome (PCOS): Symptoms, Causes, and Treatment (healthline.com)