One of the most important things you can do for your PCOS is to change the way that you eat, but getting started on a good PCOS diet plan can be tricky. So, in this article, we’ll look at what your PCOS diet should look like and how to go about putting together a PCOS diet plan, with tips and tricks along the way.
Now, before your start putting together your PCOS diet plan, you need to have a rough idea of how you should be eating.
I talk a lot about how to eat and my top PCOS supplements in my free Masterclass, “How to Manage PCOS Naturally.” It will give you so much wonderful information on how to get started on your PCOS Diet.
What is a PCOS Diet?
Well, research has shown that diet and lifestyle changes are more effective than medication in managing PCOS (1). It’s a big bold statement but one that is true.
So, we know that we need to change the way that we eat to improve our PCOS and its symptoms. We need a PCOS diet. But what should we be eating and avoiding?
To fully answer that, we need to understand a fundamental truth about PCOS. Women with PCOS have inherent difficulties in processing carbohydrates and insulin. We tend to produce too much insulin which causes our ovaries to release too much testosterone, leading to a lot of the symptoms of PCOS (2).
So, we have to get our insulin levels under control if we are going to get our PCOS under control.
PCOS and Dairy
Dairy has a protein called IGF-1 that mimics insulin in the body. It’s primary function is to stimulate growth in newborn babies. The problem is that when we have dairy products, the IGF-1 in the dairy causes our ovaries to release testosterone, making our PCOS symptoms worse (3).
So, I recommend avoiding dairy for your PCOS.
PCOS and Gluten
Gluten tends to cause inflammation in our bodies and we already have higher levels of inflammation as a result of our PCOS. This elevated inflammation causes us to be more resistant to insulin.
The more insulin resistant we are, the more insulin we need to manage our blood sugar levels, the more testosterone we’ll produce from our ovaries.
So, giving up gluten-laden foods is a good option for PCOS.
PCOS and Low Glycemic Index foods
Another way that we can help to manage our PCOS and insulin levels is by making sure that we eat foods with a low glycemic load. This means that the foods that we eat will cause a slow, gradual rise in insulin levels, meaning that less testosterone will be produced by the ovaries.
So, how do you know if a food has a low glycemic load? Well, focusing on unprocessed unrefined whole foods is a good way to go. The more processed or refined a food is, the more quickly it is metabolised by the body and the higher the need for insulin will be.
PCOS and Soy
Research has shown that soy tends to cause a delay in ovulation in women who are trying to conceive. Now, you may not be trying to conceive but women with PCOS already have issues around ovulation (4). I would not want to delay ovulation further by consuming soy-based products so I recommend avoiding soy.
So, that sums up what a PCOS diet looks like. The next question is, “Why do I need a PCOS Diet Plan?”
Why do I need a PCOS diet plan?
When you start anything new, whether it be a new job, a new exercise routine or a new way of eating, it is always helpful to have a plan. You see, it’s when we don’t have a plan that things seem to go wrong. Let’s use an analogy here.
Let’s say that you start a new job. Before your first day of work you need to plan a couple of things. Like, what is the dress code and what are you going to wear in your first day of work? Where are the new offices and how are you going to get there? Can you drive there and do you have a map? Maybe public transport is easier. Which train or buses do you need to take and how much time do you need to get there on time? What about lunch? Are there places to get food nearby or will you need to take a packed lunch?
All of this planning needs to happen before you even set foot in your new offices on your first day of work. And without this careful planning and consideration, you’re likely to be late or dressed inappropriately and that’s not the kind of first impression you want to make.
So, let’s get back to your PCOS diet plan. Just like with your first day at a new job, there is some planning that needs to done when you start a new way of eating. For example: What can you and can’t you eat (which we’ve already covered but you can find out more about the Best PCOS Diet here)? What will you have for each meal? How do you make sure that you stick with it and not give in to the cravings when they come? Do you have enough food in your pantry and fridge that are compliant or do you need to do a grocery shop first?
All of these things need to be taken into account before you start your PCOS diet plan.
So, here are some tips to get you started:
5 Steps to getting started on your PCOS Diet Plan
1. Know your why
I’m the kind of person who has to know why I’m doing what I’m doing. I really struggle if someone tells me that I need to do something without telling me why. I can feel myself digging in my heels in resistance. If you tell me WHY, though, I’m far more likely to do what I’ve been asked, and not just do it, but do it whole heartedly.
So, in doing all of my research I found some very compelling evidence to explain exactly why we need to change our diets and what our new diet needs to look like. I have shared pieces of this throughout this site but if you would like a really comprehensive look at why diet is so key to managing PCOS and what your diet should look like, why not signup for my free PCOS Starter Kit where I share the most important elements to managing. These are things I wish my Doctor had told me about PCOS. You can do that here.
2. Throw Out or Give Away the Junk Foods
I think it’s really helpful to go through your cupboards, fridge and freezer and work out what shouldn’t be there. If you don’t see it and don’t have it in the house, you are much less likely to crave it and if you do crave it, to get your hands on it.
So, what do I mean by junk? Start with the following foods:
- Crisps
- Chocolates
- Biscuits
- Potatoes
- White rice
- Pasta
- Dairy products (you can read more about that here)
- Frozen ready meals – they’re far too processed and contain too many additives
- Rice cakes (very high GI and taste like cardboard – no thanks!)
- Processed meats
- Sodas (even the diet variety)
3. Stock up on PCOS Friendly Foods
You don’t have to spend a fortune on food but unfortunately buying fresh, healthy foods does tend to be a little more expensive. You will be saving money on all the junk food you won’t be buying though. Also, try to go for lean, organic meat. If you can’t afford it, stock up on more plant-based protein as they tend to be less expensive and don’t have as many trans fats as meat does.
You will find a PCOS Pantry List and PCOS Substitutions List in the PCOS Starter Kit that I was telling you about. These lists will give you a good idea of what you need to stock up on when you do hit the shops.
4. Plan your PCOS Meals
Planning your meals in advance should help you to be more organized when it comes to meal times. You’ll also have all of the ingredients you’ll need to prepare a healthy, nutritious meal that will help you get your PCOS under control.
When planning your meals, keep in mind that you’re looking for recipes that are:
- Dairy free
- Low GI with a low Glycemic Load
- Balanced in terms of carbs and protein
- Free of refined foods and sugars
- Low in saturated fats
Let’s be honest. Sometimes finding the recipes that meet that exact criteria can be tricky. And once we know that a recipe doesn’t have gluten or dairy, how do we even know what it will do to our insulin levels? This is where PCOS Foodies comes in. PCOS Foodies is the most advanced and dynamic meal planning system, designed specifically for women with PCOS. Amazing delicious foods right at your fingertips. Nutrition data for any recipe at the touch of a button. Grocery lists done for you – and you’ll never leave them at home when you head to the shops cause you can just pull them up on a mobile app. It’s pretty darn amazing!
You can check out PCOS Foodies here.
5. Get Support to Stick with It
Let’s be honest. Starting something new like this can be tricky and when you get stressed or tired or hangry, it is so easy to fall back in to your old way of eating. Getting support is invaluable when you’re struggling.
So, get someone on your team. It could be your partner, your best friend, someone else you know who has PCOS. But doing it together is much easier than doing it on your own.
If you’re struggling to think of someone who you can do this with, the PCOS Diet Support Facebook Page is a good place to find the motivation and support that you need to keep going.
Okay, so just to summarise some of the key points:
- Following a good PCOS diet is crucial to managing your PCOS and it’s symptoms (its even more effective than medication).
- A PCOS diet is gluten free, dairy free, soy free and focuses on foods with a low glycemic load to help you manage your insulin and testosterone levels.
- It’s important to have a PCOS diet plan to help you make the transition to a new way of eating smoother.
- There are 5 steps that will help you get started:
- Know your Why
- Throw out or giveaway the junk food
- Stock up on PCOS friendly foods
- Plan your PCOS meals
- Get Support
What other tips or tricks have you found helpful in getting started with a new way of eating? Let me know and leave me a comment below!
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346 Responses
Tarryn, you’re great ❤️! Huge thanks for sharing this plan. My experience with that diet cheat sheet and metformin has been really great so far. 5’6 SW198 CW183. I’ve lost 15 pounds in 3 months where for the last 3 years even one pound was impossible. So glad😊 I googled ‘Get247met’ and got metformin. I only take it once a night. I have had zero issues with my stomach or diarrhea. I avoid carbs mostly but I’m not overly strict, I cut out all beer and any sweet cocktails, I try not to eat bread or pasta and no desserts. I am so grateful for this change in my life. Hope this helps
You are doing amazing work! Thanks for sharing this PCOS meal plan! I’d like to share a very positive experience with Metformin, hope this helps. Your diet tips plus metformin will be great combo! I was diagnosed with PCOS after very irregular periods and anovulatory cycles. I already worked out regularly and was a healthy weight. My husband and I tried for a very long time to conceive and were starting to lose hope. I started taking Metformin 1000mg per day. So happy😊 I googled ‘Met4pregn’ ❤️, and got Metformin. I experienced mild stomach discomfort and no other side effects. The first month, my cycle length was cut in half and the second month, I got pregnant! I never thought the day would come that I would see a positive pregnancy test. Keep your head up and give it a try…I am so thankful that I did!
Are we supposed to keep up with PCOS diet plan for the rest of our lives?
Hi Tarryn,
I am a 46 year old female, 5’3 170 lbs. I had my left ovary removed 10 years ago, was diagnosed with PCOS 8 years ago. I have high testosterone, estrogen dominance, low progesterone, hypothyroidism, hair loss, excess hair on my upper lip/chin and very heavy periods. I have been trying to lose weight now for the past 2 years. 3 years ago I had no problem, I went from 165 lbs to 135 lbs in 5 months. I don’t know what’s going on, I’m on a strict diet, but instead of losing weight I’m gaining. I recently started a vitamin and supplements regimen 2 months ago and want to know if I’m on the right track for balancing my hormones. The supplements are:
• Ashwagandha (stress)
• Berberine (insulin resistance)
• Spearmint leaf (androgens)
• Indole 3 carbinol (estrogen dominance)
• Resveratrol (blood sugar, inflammation)
• Fish oil (androgens, inflammation)
• Citrucel (fiber)
• Probiotics (IBS, digestion)
• Multivitamin
• Vitamin D3 (3,000 IU daily + 2,000 in vitamins)
• Vitamin B12 (500 mg daily)
Im 27 got diagnosed 2 years ago but i always knew there was something wrong with me. I have no health insurance and no job at the moment I’m broke and can’t afford the dietary food I’d need to start this diet although I’d love to. I can stay away from dairy and junk food although its hard when I’m not the person who does the food shopping in my house. But, I dont really have any other options, since I’m broke I have no choice but to shave because waxing or threading is too expensive. I’m not sure where to start or how to begin trying to better myself
Hi I’m deya I’m 25 years old I have this problem too much heigh weight 80 in 58kg weight before this problem tell me soultion what can I fo
Hi Tarryn,
Unfortunately I was told I have PCOS after my cyst rupture on my right overy,( I was 15 at the time. ) and the cyst was the size of a large grapefruit. My ovary was left in a crescent shape of a moon. I was very ill in the hospital for a year, due to infection and I felt my organs was flowing after the eruption. There was a time the doctors didn’t think I was going to make it. I pulled thru and work hard in my school to get back on track. They gave me birth control pills, patch and shot witch the shot made me bleed for 16 months straight. None of them worked. At 18 I had another cyst burst and again at 22, 25 and 28. The doctors at 15 told me I could never have kids. After I married my husband at 21 and moved to England, I felt the GPs where less helpful then the ones in the USA. The NHS are low on funds and the government had to do a lot of changes, so my PCOS was out of control. But having said that the food in England is not loaded with junk that we put in our food and over there it is more organic. I fell pregnant at 22 and had our daughter at 23. I was shocked that I had gain 100 pounds and still have it on me. The GPs did pre diabetic in pregnancy on me and said I was just on the edge of it. No further treatments. My baby came to be 10.5 pounds. And my second daughter ( 15 months apart ) was the same. I breast feed both girls, I had enough milk to feed 4 babies at once. I now moved back to the USA, and found my self putting more weight on. I don’t eat frozen, fast, or junk food. I was recently put on metformen, and for some reason weight is coming off a little bit. I know its hard to stick with it but its the only way to shed this weight. I didn’t know there is a special diet for PCOS. In my life time I have only 5 periods ,and finding out other women has had more then me. I’m now 31 Acne is starting to become a problem and the hair is getting worse. What diet is there for someone like me with this PCOS, witch I find is a pain. I am trying to have another on, if I can.
Yours Sincerely
Mrs Sarah Newton
Hi All,
I wanted to share my story. I am 27 and from Wales in the UK. Our treatment of PCOS is non-existant. You are diagnosed only if you nag enough that they send you for tests and then nothing is followed up.
At 20 I went to my general practitioner after suffering from heavy periods with extended bleeding and facial hair growth that was really causing me to have low self-esteem and poured my heart out. I explained that my mother had PCOS eventually leading to her having huge cysts removed from her ovaries…I nagged with repeated visits to get them to look at what might be wrong. After waiting around 8 months for an Ultra Sound appointment (external and internal ultra sound) with the OBGYN department, I was told that my left Ovary they couldn’t find, that it “Kept playing hide and seek” with them and that my right Ovary was heavily covered in cysts. Speaking with the OBGYN, I was told (now aged 21) it would be nigh on impossible for me to have children with the amount of cysts on that ovary and they assumed the left would be in the same state.
Devastating news to hear at that age…you don’t ever think that you won’t be able to have children. I left very dejected and was told my regular GP would be informed. There was no further advice given, i was not offered supplements, I was not offered an appointment with a dietician, I was given METFORMIN. This made me violently ill and meant if I ate…I needed to remain in the house to be near a bathroom: Yet i lost no weight!
I went back again about the hair growth on my face by this point I was having my face waxed every 3weeks and then moved on to laser treatment every 4 four weeks but it is still bad even to this day. The doctor removed the metformin but put nothing else in it’s place and told me to just watch my weight.
Strangely then i lost about 7lbs due to stress and fell pregnant (YAY!) but sadly not under great circumstances and I then miscarried.
I then gained a massive 24lbs right after which took my weight up to the heaviest i’ve been. I then joined slimming world…I went to the gym 4 mornings a week, did yoga one evening a week and aqua aerobics every sunday and in 8 months only lost 14lbs.
Feeling like a failure and like nothing was working, I consulted my doctor who prescribed me FAT BINDING tablets and warned me to not eat anything with a high fat content and sent me on my way. These are disgusting things that made me violently ill and i stopped taking them after about 2 days.
I am now almost 28 in a settled relationship and wanting to lose weight to be in the best shape for children. If ANYONE can please help me with supplements/ recipes/ exercise tips then i am all ears and willing to take any advice. I don’t want to be everyone’s fat, hairy baby-free friend anymore 🙁
Becky x
I am 33 and was diagnosed at 19 with pcos. Since then I was put on metformin. I have struggled with weight and the other fabulous symptoms of pcos but luckily and surprisingly got pregnant at 24. I put on a lot of weight and then went on a diet, got down to a size 10 from a 20 and then pregnant again at 28. I put the weight back on. I started my diet again at 31 and went down to a size 8. I have been maintaining this size ever since.
Both times I avoided dairy and carbs. My usual meals would be a cup of quick oatmeal cooked with water and a TB of brown sugar (not an oatmeal fan but it works), a chicken strip and side salad with half a packet of vinaigrette, and kale salad with craisins, sunflower seeds, and vinaigrette for dinner. Drinks throughout the day was black coffee (huge Starbucks fan but had to give up the fancy stuff), plain tea, and ice water. I strictly stayed around 1100 calories total a day. I felt hungry a lot but it worked. Now I eat what I want but in moderation and stay around 2000 calories. I will splurge and then fast sometimes to make up for it.
I tried gym memberships and other diet options with no results. I call it my starvation diet, but watched my protein and nutritional intake with what I was consuming to get what I need (definitely not the foods I wanted).
Good luck! Keep trying and you will find what works for you!
hey …..I M IN STRESS WITH HIRUSTISM….EVEN I HAVE WHITE HAIRS ON HEAD…….. ACNE ON FACE …VERY OILY SKIN ….FULL TIME STESS ….AND VERY LESS WEIGHT….BODY IS VERY SLIM …AND I WANNA PROPER TREATMENT FOR THIS DISEASE….SO PLZZZ HELP ME…
Wow, this is the most information I have read about PCOS and it is helpful!
Here is my story: I am 31 years old and I was diagnosed with PCOS 4 months ago when I had an irregular menstrual cycle. I had been on birth control for about 15 years and went off the pill over the summer because my husband and I are trying to have a baby. I had 3 regular cycles right after going off the pill and thought my body bounced back to normal and everything was going to be perfect. Then I went almost 40 days with 11 negative pregnancy tests and no signs of a period. I was confused and discouraged and made an appointment to see my OBGYN. They did an ultrasound only to find that I have enlarged ovaries and diagnosed me with PCOS. That was also my first time ever hearing of this syndrome. I had a ton of blood work done, everything came back normal or better than normal. I started going crazy reading the internet and was confused and angry considering I show no signs or symptoms – just this 1 fluke cycle.
I am not obese, never had acne, not diabetic, no hair loss, or excess hair etc… I am a healthy eater and I have always eaten a ton of vegetables and organic/grass fed meat. I exercise regularly and do yoga 4 times a week. I dislike sweets and actually hate chocolate (crazy I know) I take Prenatal Vitamins, Maca Root Supplements, and Fish Oil Omega 3’s. Since my diagnosis, I have gone almost completely gluten-free and low GI. I also cut out dairy – cheese was my weakness.
My doctor recommended going on Femara to help with conception if I am not pregnant by next month. I don’t really want to turn to a pill immediately and am trying the natural way to conceive. I am starting to wonder if I have been misdiagnosed or if its just the infertility part of the diagnosis I am struggling with.
Hi Tarryn. I wanted to ask that when you suggest going non dairy, what food products can we consume for calcium intake?
I always thought that cereals and milk is the best way to start breakfast, but I’m realising that is definitely not good for me.
Please suggest a good substitute for calcium.
Almond milk is a good option.
Hi, I am 18 this year and was diagnosed with PCOS 1.5 years ago and was on metformin for 3 months, and then i stopped completely. My period became irregular then, and it was rather sporadic becaude it comes regularly for 2-3 months and then became irregular again.. I just started taking chromium picollinate, vit d, insolitol and fish oil 2-3 months ago and it doesn’t seemed to be helping..
Ever since young i’ve always been bigger sized than the others… actually, always overweight.. I’ve tried all ways to lose weight but it’s just that hard. I lead a pretty active lifestyle, and do regular exercises every week, but my weight just doesn’t go below 63kg.. btw im 5″2 and my weight is always stagnant at 63kg.. i won’t say i look morbidly overweight, but my fat percentage is around 30%… and i guess i’ve got a whole lot of visceral fats around my waist..
Are there any effective exercises or ways that I can lose weight or get my period back on track? I would also wish for some help in my diet.. I would prefer a simple meal because i’m still in college and i don’t really have time to prepare meals.. diet wise i’ve been watching my diet really closely and occasionally indulge in high cal food.. also, recently i feel like diabetic symptoms are developing on me.. i.e increasing thirst and appetites that seemed like a bottomless pit..
Hope to get some enlightenment on this issue as it’s been stressing me out, and even causing acne breakouts and insomnia these days.. thank you..
So I am 22 years old i found out i was diagnosed with PCOS when i was 20. I didnt know what was going on with my body. i wasnt getting my period for months and so i decided to go on birth control to help with getting my period.when my menstrual cycle started i bled for 3 weeks…. which wasnt normal. i went o the doctor than they told me i had pcos or it had to be my pituitary gland possible tumor. good thing it wasnt. i went to an endocrine doctor and she said i was pre-diabetic and had pcos. so i had to start changing my diet and exercising. she also gave me metformin too help with my insulin and that helped lots. but if i want to get pregnant i would have to go back on metformin so that i can have children.
well!I am 15 but our medications are all the same and i am using many drugs to be treated cuz it is really creepy thinking of future having PCOS. It had really changed me…my voice…lots of hair and many other noticeable changes:( but that is just the beginning we have to prove it to everyone that women are more stronger that they think:)much stronger to deal with it we must not let this illness control our lives and make us depressed or whatever!
so GL for you all friends and wish for the treatment to be discovered. and also i am just gonna study Genetics in Uni to find a treatment for PCOS really have no idea if i will be able to discover it or not but just keep your fingers crossed and pray♥♥
HI. i’ve had PCOOS for 10 years and just eanted to share some info with my fellow cysters who are newly diagnosed and looking for answers and help or those who have had it for awhile but still not sure of which path to take to help fight the symptoms.
I’ve sont countless hours of research on PCOS and I have found that the best way to battle it is the Natural way! I’m big on natural remedies over chemicals and while doing my research I chose to look for herbal remedies. In short, my story is, at the time my focus was trying to conceive. I was unable to do so for years but once I researched natural ways to fight PCOS symptoms and balance my hormones and I followed that step by step consistently, I was pregnant within 2 months and my daughter is now 2 y/o and healthy :)I’m not one to try to charge people for information that is already available online for free, ifyou just take the time to look for it, so my advice is this- there is one website in particular that helped me alot and has a lot of helpful tips and suggestions in one place, as well as herbal supplements for infertility and hormone balance ( YOU WILL NOT CONCEIVE IF YOUR HORMONES AREN’T BALANCED) that the first step, and in addition it ewill help with other pcos symptoms you may be having. the website is natural-fertility-info. but it also has a section dedicated to helping women with pcos deal and heal. I took some of those herbs, in addition to DCI from a different company, cut out alcohol and followed the pcos “diet” and I was able to not only conceive but rid my body of the pcos symptoms I was having. Since having my daughter, I have resulted back to my bad eating habits and not excersing regularly but I plan to get back on track soon but I came across this site and wanted to share some of my knowledge of how to deal with pcos and its symptoms with you all. Trust me, look into that website, do some research of your own as wel, but trust me- the first step and most important is getting your hormones balanced, then eating right and being active!
Good luck ladies!
Sorry for the typos, I was in a hurry and typing too fast 🙂
Hi Tiffany! What was that “one website in particular”, you were referring to?
she mentioned it ” natural-fertility-info” just type that in google and it will come up.
I’m big into the natural and DIY ways, myself. What site was that?
Thank you for this wonderful information – I can’t wait to crack on with it!
Hi friends
Don’t worry at all if you are suffering from PCOS. With the right diet & regular exercise you can overcome this disease. I also suffered from the same situation.For three years i was struggling for a child but now I am a proud mother of 4 years old son.
Be firm & stick on right diet & regular exercise You will definitely get result
Be happy & best of luck
Hey,I’m 15 and you know having PCOS is such a nightmare and it makes me hate myself i’m actually GIVEN UP!
i just hope that by changing my diet and life style i will feel better.thnx for your suggestions♥♥♥♥♥
Hey im 16 years old and I have PCOS and im terrified but now im following the diet and im feeling better
I’ve had PCOS since I was 15 (I’m 28 now) and I can honestly say I wish I’d given more thought to taking care of my PCOS. At the time, I wasn’t really given much information on it, and I wish someone had told me that diet is key. The best advice I can give you is to start learning these habits now, and to keep pushing forward. There is light at the end of the tunnel.
Don’t give up!
Hey, I’m 23 and have had PCOS for as long as 7-8 years but never put any serious efforts to taking care of it.
I didn’t know much about it then apart from the fact that I would sometimes miss my periods. Instead of understanding the problem, I just took a med when I missed my periods to take care of it.
My weight was always fluctuating because of this and it has always been really hard for me to keep it in check.
Now it has come to bite me because it’s gotten severe. I now put more efforts to take care of my diet and exercise.
So, I’m just gonna tell you that you’re not alone, dont worry, we can do this!
Hi i have been recently diagnosed with PCOS in july. I was on bc for 5 years so I don’t know how long i had this. I got off my pills last year in November my husband and i wanted to have a baby. Found out i had PCOS im not on any medication right now but have been bothering with extremely low blood sugars cant seem to get them under control. My dr said PCOS causes insulin resistance so my blood sugar should be high not low but im reading on a few different websites it can cause too much insulin resulting in low bg. I’ve just started taking ovasitol does anyone know if that will help or if low bg is linked to PCOS? Please help 🙁
I just bought ovasitol. I was just curious did it help you at all?
Hello all, im havng pcos for 10 yrs now nd im tryng to conceive, i hav been takng metformin for 4 months now nd im not ovulating. I tried changing my diet but i hav ulcer and can not quit milk frm my diet. Nd eatng nly veggies also doesn’t help sumtimes.. pls suggest diet nd tips to ovulate
Hey Ladies. I love the support and info found on this site!! So I just wanted to offer advice from personal experience. If you are already diagnosed with PCOS and or insulin resistance, then you know your hormones are already out of whack. Our doctors like to prescribe us things that work to put those hormones in check immediately and don’t always agree with a holistic approach. PLEASE PLEASE PLEASE do your research. Proceed with caution. I was put on a VERY LOW DOSE birth control when I was 17 and 3 months later I nearly died from developing a blood clot in my brain. Since then, my Dr has tried to but me on PROGESTERONE!! Thank God I am well educated and opted not to take it. The nurse even told me that it didn’t contain hormones. I could be dead right now had I not known better. Since then, I have become an advocate for clean eating, regular exercise and holistic treatments when it comes to hormones and my bodies balance. For birth control I use the rhythm method when I am regular and when I’m not, we use condoms. Trust me, he is fine. 6 years of marriage and still using condoms has not caused us one single argument. He understands. Know your body and do your research!!
hi
im a 17 year old girl and I just found out I have pcos in a month ill start taking pills. my mother and I are happy that we finally found an explanation on why my period comes once a year. I am god willing starting your 3 day starters kit tomorrow morning. im trying to go dairy free for a month as you said! thank you!
Thank you for your site. (sorry…my english is bad..)
More and more women with PCOS in Taiwan, I am one of them.
When I was young, I like to eat hamburger, fries, chocolate and fried chicken..now I am 30 years old, I have to eat “Progesterone and Metformin”..
Many people try to eat traditional Chinese medicine, it spend a lot of money.
In the end, the only way is..exercise and change the diet.
I think.. GOD give me the opportunity to well-treat my body.
Thank you so much for everything on your site. It really helpful!
Hi cindy, i have the same lifestyle like you 10years ago, im from the philippines, some medical professionel advised me to take usana.
Hi there! I haven’t gotten through all the comments yet but I’m happy to have found this site! My doctor just prescribed me with birth control to ‘solve’ my PCOS symptoms and I was about to fill the prescription when I read into the side effects and realized I just couldn’t do it. I am going to really focus on becoming healthy – losing weight and being active again! What I’m hoping for is a little validation that I’m not damaging my reproductive system by not going on the Pill and opting for a more holistic approach…I still get my period, but it’s on average 30 days without then 20-30 days of my period. I’m not sexually active right now so the Pill was just to regulate my hormones so I could lose weight easier, but all of the research I did suggested that women on the Pill actually gained weight and went through horrible mood changes! I don’t want to put daily doses of all those hormones into my body (I have ZERO judgement for anyone who does choose this route; this is just my feeling!) and I’m wondering if anyone here feels the same or has just sucked it up and went on the Pill?
Sorry for the majorly long paragraph. Here’s to finding support and getting healthy!
I’m on birth control right now and the pill I’m on is working good it’s called Gianvi. I was on Seasonale for awhile and it made me feel really sick. I have to say I feel a lot better off of birth control but being on it is better for me because I have very irregular periods and I have a lot of body hair and it helps keep that under control. you should take an insulin supplement to help with your pcos in my opinion because it helps out a ton. pcos is insulin resistance (I bet you already knew that) and it’s just better to be on insulin than birth control in my opinion.
Hi Emily!
I have had PCOS for 16 years and my doctor put me on birth control many years ago. I took it for about 3 months and took myself off of it. It helped to get rid of the cysts that I did have already, but I didn’t like that I gained weight fast and how crabby I was. I also didn’t like that I’m putting man made chemicals in my body, when we have natural herbs that can work just as well, if not better than medicines… without the side effects. I don’t know how you feel about natural remedies, but I would steer more towards the natural route than the chemical route that can cause permanent damage. I have been in the medical field for many years, and my mother is a natural herbalist, and has pretty much cured herself from her ailments with herbs. Seeing patients with the same ailments as my mother, continually coming back with their medical treatments not working, or needing stronger prescriptions because their bodies were getting used to the dosage and having adverse reactions, has made me turn to natural remedies instead of the medicine that we push in the healthcare field. My mother’s health has made me a believer!
I have found some natural herbal remedies which work to regulate my hormones, get my cycle back on track, and decrease the production of the stress hormone that we women with PCOS tend to suffer from which causes an increase in cortisol (leading to obesity) and insulin resistance which could lead to type 2 diabetes. I feel better, less grumpy, have more energy, my insulin and blood sugar levels are getting back on track, I crave less sugary carbs, have less of the embarrassing hirsutism, have less PMS symptoms (I have normal 28-29 day cycles, but they were heavy and VERY painful). These herbs may also help you ovulate after your cycle gets back on track, which it should. They have many positive reviews if you Google them individually, and their relation with PCOS. I would explain them, but it is too much info to type for each one. It seems like a lot, but I have researched them and heard from herbalists that they are necessary for us, especially if you are trying to conceive, or want to conceive in the future since we tend to have to prep our uterus and ovaries first. Here is the list of what I take, don’t let it overwhelm you. I thought it was a lot at first, but it has become a part of my morning and evening routine and I feel like a normal woman again, if that makes sense. I don’t know how long you have had this, but I have had it a really long time without treatment or suppression, just getting worse and worse and feeling more and more “sludged down” (and again, it’s all natural and safe):
Maca powder
Vitex
Black Cohosh
Dong Quai
Licorice root
Milk Thistle
Ashwagandha
Yellow Dock root
Damiana
Evening Primrose Oil
Cinnamon capsules
Chromium Picolinate
Vitamin B12
These things take a little time to work, usually 3-4 months, but it is worth it. I started feeling better after the 1st week, but to regulate your cycle takes a few months. I wouldn’t start out with all of them at first, but gradually work each one inot your routine, maybe every other day. I bought all of my herbs at Sprouts, but I’m sure you could find them somewhere else or at an herb store. Also, I have heard that acupuncture works well if you want to go that route.
Allison,
Do you also use ovasitol or inositol or do these supplements stand alone? My daughter, who just turned 16, was recently diagnosed. She is on hormones now and I really want to take the holistic approach. I’m not getting much support from the endocrinologist on this. She just keeps saying that the there is not much medically backed information on just using supplements and diet.
Do you also avoid gluten and dairy? Thank you!
Also, how do I know where it’s safe to buy these supplements? What’s a reliable company?
Hi. I was diagnosed with PCOS about 10 years ago. I did countless hours of research online about it and what can help with symptoms. I struggled with infertility for years but once I found herbs that specifically “cure” PCOS (although theres no real cure) it help tremendously! I conceived and had a healthy baby 2 years ago. One of the herbs was DCI (D-Chiro-inositol) I got it from chiral balanace. It’s one of the better companies to get this supplement. (it’s kinda expensive but worth it) It helped me lose weight as well. I took DCI with other herbal supplements that another person above us listed -Maca, Dong Quai and a whole food multi vitamin and followed the PCOS “diet” and I felt amazing! SO if you’re looking for a good inositol supplement, try that comapany. It’s tons of other suppliers out there but after all my researching I felt like they were of the better.
Good luck!
Aimee-
My dermatologist recommended Ovasitol for me to help with insulin resistance because she suspects PCOS in me. Her PCOS was undiagnosed for years and led to her developing full blown diabetes (which you’d never guess looking at her). My endocrinologist is kinda “eh” on any supplements, but he said the Ovasitol looks OK to not conflict with my thyroid or hyperprolactinemia meds. Check the Ovasitol boards to see what effect others are having with the Ovasitol. My derm swears by it.
Hope this helps…
If I understand it correct do you take 24 capsules of the above mentioned natural herbs per day. Is there any specification on the amount of the herb to be taken per day.
How do you use these herbs? do you just by capsules or the actual plants. Do you take them in teas? how can i use them?
Hi, my advice is DO NOT TAKE THE PILL! I went to this doctor lady who gave me the pills for 3 months and come back etc I thought this is it I’ll be fine and I have gained so much of freaking weight after that. Finally I went to a great doctor who gave me the proper medications. Metformin, cytomid and meprate to regulate my periods.
Hi, my girlfriend has had PCOS for around 6/7 years now and it came on after having the implant ..she gained loads off weight .. how can they say birth control helps PCOS
after I started taking the pill my periods got so severe they felt like contractions! i took my self off then got pressured harshly to go back on i have limited access to doctors so i avoided going back for a while. I feel as though the pill did something now when I have my period im stuck at home. I am an adult I need to be able to go to my job im very angry at the doctor for doing this without giving me any information about pcos. Luckily im on the right track now.
Hey! I tried birth control for a month, it sucked! It made me feel like shit and I could never muster enough energy to get out of bed and it affected my performance in college.
Now I’ve started to go on a more lifestyle approach to exercise and diet and it has made me feel better.
I wish you luck!
I just got diagnosed with pcos also and I am 14 years old. My doctor told me the same thing and was putting me on the pill to regulate my cycleand just like you I wasn’t putting my body through that yet and I am starting the natural way and eating healthy starting last night and using natural medicine and Lugols iodine I am still taking the vitamin D supplement she prescribed but I understand what you are going through. My mom supports me and bought be certain foods I needed yesterday but my dad wants me to see which is the best for the health problems I already am at a high risk for down the road. I am trying this out for 3-4 months and seeing what happens so I understand completely.
I have been dealing with PCOS for about 10 years. My biggest trouble these days is Hair Loss. (I don’t know if I’m fertile or not, I’m not in a place in my life where I’m looking to have kids yet)… Has anyone had success with hair regrowth from diet or vitamins?
Are you taking anything to manage your PCOS? I don’t have many of the symptoms but noticed my hair was thinning out over the past 2 years or so & ive always had super thick, curly hair. I started taking prenatal vitamins as well as restarted on Metformin after an almost 2 year break & have noticed less hair falling out. Plus more baby hairs around my hair line ?
Hello Candace and everyone else,
I have also been dealing with PCOS for a very long time. I am 35 and because of my PCOS symptoms I find it very hard to even become close to others due to embarrassment. My major problem is hair growth and now a lot of hair loss over the last year. I was on the pill for years and my symptoms were manageable but was told to get off the pill 3 years ago due to being at a higher risk of stroke due to the type of migraines I have. I can manage the hair growth(or at least hide it) but my hair loss is causing a lot of depression and anxiety. I am at a loss and really don’t have any support medically or socially. I have spoken to 3 doctors that all give me different answers but nothing seems to help. What do others do that help with their symptoms? I would love children but really need to get my symptoms under control so I can find someone to start a family with. These symptoms are starting to overwhelm my life. Please help me with any advice or support you have. Thank you and I am very sorry for the long rant, I am just beyond lost. I want to let everyone know that I am truly sorry for what you are all going through.
Hi Candace,
Just come across this website (great info).
I live in the UK and have suffered from PCOS for 20 years. At times it has been worse than others. The hair loss / gain is really debilitating. About 12 years ago whilst living in London my doctor referred me to the PCOS research hospital. I agree to take part in finding causes and prevention.
At this time I hadn’t had children and was only having periods 6monthly. I knew I wanted children in the future and was told IVF maybe the only option.
The research centre finding thought it was hereditary and through fathers gene.
I was put on a trial of drugs called ‘metaformin’ not sure of US name but it’s a drug they give to diabetics.
After taking it for 3 months my weight reduced hair growth slowed in legs arms and other unwanted places and I fell pregnant!
As I understand they now give this drug to other sufferers especially with hirtism.
Diet is also REALLY important. I’ve stopped eating bread and diary and cook everything from scratch.
I hope this helps.
Yes, I take prenatal vitamins daily and it definitely helps with the regrowth, at least somewhat. Plus it keeps it from falling out in significant amounts at the very least.
I’m in the same position. I’ve tried dozens of supplements for this, but the only one that has somewhat helped is saw palmetto because it’s a DHT blocker. I have scheduled a session of PRP as well to see if it slows down the shedding.
yes…..try applying onion juice on hair every alternate day….i promise you wont regret….but do it for at least 1-2 months..you can add 1 spoon of coconut oil and olive oil each to the juice…let stay on your hair for 30-45 min and wash off with some natural shampoo (hibiscus leaves paste for that matter)…BUT do not use any chemical shampoo.. as onion is very high in sulfur content…i too have PCOS and this remedy had awesome effect on my hair…trust me..
When I was diagnosed about two months ago, my doctor told me nothing about the extra stuff that comes with it. (Anxiety, insomnia, etc) I am so relieved to have learned that I’m not crazy I just have pcos ^.^ I do have a question though. I really want to start a vegan life style with a plant based diet. Is that possible with PCOS?
Hey there =)
I have been diagnosed just recently, but apparently I’ve been having it since I was a kid, nobody knew, though, what was wrong with me. So, anyway- a couple of years ago I became a vegan and was doing great. Then I stopped taking birth control pills for the first time in my conscious life, hoping to conceive and I got sicker and sicker. Long story short- I am no longer vegan and feel a lot worse than I was. And it is extremely hard for me to go back to being vegan, even though I remember how amazing I felt. If you decide to change your lifestyle, please do some research first and make sure, that you are eating a healthy and balanced diet- ‘vegan’ doesn’t guarantee “great”.
I have been plant based vegan now for a year and it is the best thing I have ever done for my PCOS. I started out on a low-carb paleo diet for about a year and a half and managed to lose weight but my cycles were still not regular and my hair wasn’t growing back. It was when I finally started eating more healthy carbs and stopped eating meat that my cycles started coming like clockwork and my hair is growing back! I have never felt so good in my life! A whole foods plant based diet is definitely the best thing for PCOS.
Has anyone with PCOS had a Lipoma? I have had gall bladder trouble & had it removed (it was totally dieased when they got it out) and now i have a 6-7cm dia lipoma, which is very uncomfortable & will probably be surgically removed…. seems quite a few with PCOS have these problems as well. Keen to know if anyone else is and how they got on….
Yes, I had a small place appear on my arm about 2 years ago. It is under the skin near the bend of my elbow, close to where the lymph nodes are located. It started out extremely small but has grown rapidly in size. It is concerning to me but nothing shows up on x-rays or the MRI. The doctor told me it was a lipoma and not to worry about it, however, it aches a lot. Still concerning…
Yes! I have a 2 cm lipoma on my forehead. I have an appointment with a plastic surgeon in two weeks
Hello Laney,
Yes same – mine aches too, dr said normally he tells people not to worry about them, but mine is in back under bra strap – so is constantly pressing against something – especially when sitting. I think i will push him to refer me a surgeon as EM is.
I also have had 2 lipomas removed. One on my forehead and the other on my shoulder which ached a lot. I now have another on the back of my head. Wonder if this is also pcos related.
I truly believe so. I have two on the back of my head since I was a kid.
Yes! I had a lipoma on my ribcage and had it removed last September! Not a pleasant procedure when awake in that area.
Another thing to perhaps link with PCOS?
Hey,
I’m a 22 year old student, diagnosed with PCOS when I was 18. I have irregular periods and also struggling with acne and oily skin on my face and back.
Recently I’ve had my hormones checked. They are all (testosterone, progesterone, estrogene, estradiol, LH…) in the right levels. Except for the DHEA-S which is 3,3 mikromol/L a little bit lower than it should be (3,6-11,1mikromol/L is normal). Does anybody know what affect does this hormone has to our body?
It it also very strange that my hormones are in normal levels, due to PCOS…
Thanks to this side I am now trying with a non diary diet. Hopefully it will work.
K*
Hi there Kaya,
I have PCOS too, and all my levels always come back normal, no matter how abnormal I feel. I think that’s a common theme with PCOS. I’ve had all the symptoms of hypo along with the falling out hair, fatigue, and weight gain, but blood tests are all normal. The doctors used to treat symptoms, but now rely on blood tests that are often time mis-leading.
Make sure to test your T3, T4, and antibodies separately, not just your TSH levels, and your iron and vit D levels just in case. Exercise, vitD, and a healthy diet will help a lot (meat/chicken without antibiotics/hormones, organic veggies when you can…etc). Also, some PCOS ladies have food insulin resistance and food intolerances, so pay attention to how different foods affect your mood, acne, and energy levels.
The hugest tip I was ever given when I took the ‘Expert Patients’ program in the UK was to ALWAYS get the number values even if that means having to pop in and pick up a print out. We had it explained to us that Thyroxine is one of the most expensive/marked up regular prescription drugs in Europe and so, since it’s so regularly prescribed as a catch-all for several things, there was a change a couple of years ago so that what was previously the cut-off for ‘this patient is in storm and needs hospital therapy’ is now the bottom cutoff of ‘normal’. Also, there is no such thing as normal – only normal for you.
Make a graph of your TSH, T3, T4, Free T3 and Free T4. That graph should go with you to every health appointment, no matter is it Dr, Optician etc and always carry an up to date photocopy they can have as unfortunately far too many of the primary health practitioners we see don’t really ‘get’ how essential staying on top of these numbers are and having your data helps enable and empower.
Once you have your graph made, you can learn what’s the point that feels good and stable for you. The aim is to avoid having peaks and troughs, but also to come to a point where the TSH and T4 in particular are sort of echoing each other, rather than moving towards each other or apart.
Hope that helps.
I love milk and most dairy products. Any suggestions