Nutrition and PCOS 101 quick-look

Polycystic Ovarian Syndrome (PCOS) is a hormonal and metabolic condition that affects roughly 1 in 10 women in the UK. It’s also the most common cause of infertility among women of reproductive age. The good news? When it comes to getting pregnant with PCOS, a natural, lifestyle-focused approach can genuinely move the needle on your fertility.

With that in mind, we asked our partner nutritionist, Kirsten Oddy, to share her expert take on the foods that can support fertility. Plus, the everyday habits that can make a real difference.

Over to Kirsten.

What are the symptoms of PCOS?

PCOS is defined by a combination of symptoms linked to anovulation (when you’re not ovulating regularly) and higher-than-normal androgens (male hormones). Symptoms can look totally different from one woman to the next, some may tick every box, while others only notice one or two.

Here’s how PCOS can show up:

• Irregular or absent periods
• Infertility
• Acne
• Excess facial or body hair
• Male-pattern baldness
• Thinning hair
• Weight gain
• Difficulty losing weight
• Anxiety
• Bloating
• Mood swings
• Sleep disturbances

And because PCOS affects hormones, metabolism and inflammation, women with the condition also have a higher lifetime risk of heart disease and diabetes.

What causes PCOS?

PCOS doesn’t have one single cause. Most women with PCOS have a genetic predisposition, and the condition can be influenced by a mix of metabolic, hormonal and environmental factors. These can vary from person to person and often overlap.

Insulin resistance

Around 70% of women with PCOS have insulin resistance, making it one of the most well-established drivers of the condition. Insulin resistance can be made worse by things like a high-sugar diet, low fibre intake and excess alcohol.

Inflammation

Many people with PCOS show signs of chronic low-grade inflammation. Factors that can contribute to inflammation, such as certain dietary patterns (including high-processed food intake), sedentary behaviour, or underlying health issues may play a role in how PCOS develops or shows up.

Stress (as a contributing factor)

Chronic stress – from work, life pressure, illness, under-fuelling, or over-exercising – can influence hormonal balance. Long-term stress can raise cortisol levels, which may worsen insulin resistance and affect androgen levels.

The oral contraceptive pill (OCP)

Stopping the OCP can sometimes lead to a temporary rise in androgens for some women, which can mimic PCOS symptoms. This is often called “post-pill PCOS,” although it’s not a separate medical diagnosis, more a description of symptoms in the months after coming off the pill.

Other factors

Other influences that can interact with PCOS include:

• Nutrient deficiencies
• Exposure to environmental pollutants
• Thyroid dysfunction

All of these can affect metabolic and hormonal pathways related to PCOS.

These factors often connect — for example, chronic stress can worsen insulin resistance — which is why a joined-up, whole-health approach is helpful when managing PCOS, especially if you’re trying to conceive.

How to support PCOS naturally

Medical treatment can help manage PCOS symptoms, but lifestyle and nutrition changes can also play a meaningful role, especially around insulin sensitivity, inflammation and overall hormonal balance. These strategies should be personalised, as PCOS shows up differently for everyone.

1. Eat a fibre-rich diet

Aiming for plenty of vegetables, whole grains, beans, lentils, nuts and seeds can support blood sugar balance and overall metabolic health. Filling half your plate with colourful veg at most meals is a simple, research-backed approach.

2. Prioritise protein and healthy fats

Including a source of protein (like eggs, chicken, tofu, fish) and healthy fats (such as avocados, olive oil, nuts and seeds) helps stabilise blood sugar levels, which is especially important for many people with PCOS.

3. Reduce refined foods

Limiting refined carbohydrates, added sugars, ultra-processed foods and excess alcohol can support insulin sensitivity and reduce overall metabolic stress on the body.

4. Support gut health

Gut health can influence inflammation, metabolism and hormone regulation. While this looks different for each person, eating a variety of fibre-rich foods and fermented foods – and addressing digestive symptoms with a professional – can support overall wellbeing.

5. Manage stress

Chronic stress can affect cortisol and insulin regulation. Evidence-based tools like mindfulness, breathing exercises, gentle movement and building daily downtime can help support hormonal balance. Even simple habits – reading before bed, a short walk, or a warm bath – can help bring stress levels down.

6. Prioritise sleep

Most adults benefit from 7-9 hours of sleep. Poor sleep can affect hunger hormones, blood sugar control and mood, all of which can indirectly impact PCOS management.

7. Exercise regularly

A mix of aerobic activity and resistance training is widely recommended for PCOS.

• 30 minutes of low to moderate movement (like brisk walking, cycling or yoga) most days
• Strength training 2-3 times per week, which has been shown to improve insulin sensitivity and lower androgen levels

8. Reduce exposure to environmental toxins

Certain chemicals found in plastics, some cosmetics and household products are known as endocrine-disrupting chemicals (EDCs). Research is ongoing, but reducing avoidable exposure, such as limiting plastic food containers, choosing fragrance-free or low-tox products and washing produce, is considered a reasonable precaution.

9. Consider targeted supplements (with guidance)

Supplements can support insulin sensitivity, inflammation or nutrient gaps, but they should be tailored to your needs and ideally chosen with professional support. Different supplements are appropriate for different PCOS presentations.

In summary

A multi-layered, personalised approach is often the most effective way to manage PCOS. Working with a qualified nutrition professional can help you pinpoint what’s driving your symptoms and build a nutrition and lifestyle plan that supports your hormones, metabolism and overall wellbeing, whether you’re trying to conceive or simply want to feel more like yourself.