Since studying nutritional health at the Institute of Integrative Nutrition and being diagnosed with Polycystic Ovarian Syndrome (PCOS), I have extensively researched what things help and worsen the condition. The good news is, although rarely discussed as a treatment option, diet and nutrition are key.

I must stress that we’re all unique.  Diet changes that work for one person may not function as well for another.  However, based on my experience and that of many others, these three changes can dramatically reduce PCOS symptoms for many people.

1. Swap cows milk/ dairy with almond or coconut milk

Cows milk contains estrogen, hormone stimulants, and antibiotics messing with the already delicate balance of hormones in someone with PCOS. Therefore swapping dairy with almond or coconut milk for cereals, lattes, smoothies or ice creams can significantly improve your condition. Note: You can get all the calcium you need from eating vegetables such as kale, cabbage, celery, parsnips or broccoli.

2. Trade fructose sweeteners for glucose

Note: Still try to limit all sugar with PCOS

PCOS is driven by insulin resistance, with regular sugar being the biggest culprit. Fructose, in particular, doesn’t signal to the body it is satisfied causing people to overeat. It can go straight to the liver resulting in insulin spikes. On the other hand, glucose needs to be digested first and signals to the brain that we’re full. You should still avoid glucose if you can with PCOS or indeed eat only in moderation.  However if you do eat it, the glucose options below are better.

Fructose sweeteners (to always avoid)

• High fructose corn syrup
• Cane sugar
• Agave nectar (it is a myth this is good for you!)
• Refined sweeteners (e.g. aspartame, sucralose)
• Sugar alcohols (e.g. xylitol, sorbitol)

Glucose sweeteners (limit/ eat only in moderation)

• 100% pure maple syrup – also aids better sugar control
• Raw, organic honey – also helps coughs/ allergies

Perhaps try one of my dessert recipes, which omit the fructose sweeteners above you should always avoid.

3. Exchange Omega 6 fats for Omega 3 to limit PCOS inflammation

Essential fatty acids are yes you’ve guessed it, essential.  But Omega 6 fatty acids are pro-inflammatory, and Omega 3 fatty acids are anti-inflammatory and help stabilize blood sugar.  Excess inflammation is likely to be a primary driver of metabolic syndrome and diabetes, which PCOS sufferers are more susceptible to get. Today’s western diets have too much Omega 6s, so the single best swap is avoiding processed seed and vegetable oil like sunflower, corn, and soybean and replacing with coconut and olive oil, which are relatively low in Omega 6.

For plant-based diets, seeds such as flax seeds, chia seeds, and hemp seeds have a fantastic Omega 3 to Omega 6 ratio.  Nuts such as walnuts and pecans are excellent Omega 3 sources too.  Note: If your diet isn’t all plant-based, ensure you eat meat in moderation and that it is always organic, grass-fed and leaner to reduce Omega 6.  The best sources are oily fish and eggs, but ensure they’re organic and that all fish is wild caught.

Bottom line? Swap your milk, sugar, and fat.  Trading the type of milk you drink, the sugar you consume and the kind of fat you eat may be the start of reducing the effect of PCOS and a healthier you.

The NutriGirl – On a mission to help others to nourish, flourish & glow!