PCOS & Nutrition: How Food and Habits Can Ease Symptoms

(A Flush GBI perspective)

Polycystic Ovary Syndrome (PCOS) is the most common hormonal and metabolic condition in women of reproductive age—around 1 in 10 are affected in the UK. It’s characterised by some combination of:

• Irregular or absent ovulation/periods

• Hyperandrogenism (clinically or via bloods)

• Polycystic ovaries on ultrasound

You don’t need all three to be diagnosed; two of three meets most diagnostic criteria (see NHS overview: https://www.nhs.uk/conditions/polycystic-ovary-syndrome-pcos/). PCOS often coexists with insulin resistance, which can drive weight gain and worsen symptoms—so nutrition, movement, sleep, and stress become powerful tools.

What’s happening in PCOS?

• Androgen imbalance can disrupt follicle development, reducing ovulation and creating multiple immature follicles (the misleading “poly-cystic” appearance).

• Insulin resistance means cells don’t respond well to insulin → higher insulin levels → more ovarian androgen production, increased appetite, fat storage, and inflammatory signaling. Over time, risks rise for metabolic syndrome, type 2 diabetes, and CVD.

Signs & symptoms

• Irregular cycles or infertility

• Hirsutism (face/chest/back), acne, scalp hair thinning

• Weight management difficulty, insulin resistance

• Sleep disruption, mood changes

• Long-term risks: metabolic syndrome, depression, endometrial cancer (see refs).

Diet patterns that help

There isn’t one “PCOS diet,” but several patterns show benefits. The common thread: steady blood sugar, lower inflammation, higher nutrient density.

• Mediterranean-style (wholegrains, legumes, fish, olive oil, veg, fruit): linked with improved cycles, anthropometrics, and hormone profiles.

• Lower glycaemic load (focus on fibre, minimally processed carbs): supports glucose control and symptoms.

• High-fibre intake: may reduce inflammation, support reproductive function, and improve gut health.

• DASH-style: rich in fruit/veg/wholegrains/low-fat dairy; associated with improved weight, androgens, insulin resistance, and inflammation.

• Higher protein (replacing some carbs): can improve weight and glucose metabolism.

• Anti-inflammatory focus (fish, legumes, fibre; lower added sugars/ultra-processed foods): improvements in body composition, cycles, glucose, and markers.

• Cinnamon: some evidence for improved insulin sensitivity—use as a culinary adjunct.

A 2021 meta-analysis suggests lower-carb patterns can aid reproductive outcomes, but many trials labelled “low-carb” were actually moderate-carb. A practical takeaway: avoid very high-carb diets, prioritise protein + fibre, and tune carb load to activity.

Simple plate framework (Flush GBI-friendly)

• ½ plate non-starchy veg (fibre + phytonutrients)

• ¼ plate protein (eggs, fish, lean meat, tofu/tempeh, Greek yogurt, lentils)

• ¼ plate smart carbs (oats, quinoa, legumes, basmati/brown rice, potatoes with skin), sized to activity

• Add healthy fats (olive oil, nuts, seeds—e.g., flaxseed for ALA and lignans)

GI/GL & timing

Use lower-GI/GL carbs and pair carbs with protein + fat + fibre to blunt spikes. If you use Flush GBI, keep eating outside the 4-hour fast window to maximise the protocol’s effect.

Supplements with evidence (talk to your clinician)

• Inositols (myo-/D-chiro): associated with more regular cycles and improved BMI, testosterone, and insulin (2023 meta-analysis).

• Vitamin D: deficiency is common; supplementation may improve insulin sensitivity and androgens.

• Omega-3s: anti-inflammatory; may reduce insulin resistance and improve metabolic markers.

• N-acetyl-cysteine (NAC): evidence for improved ovulation and pregnancy rates; effects may be stronger with higher BMI/IR/oxidative stress.

• Berberine: shows promise for insulin resistance (reviewed in PCOS cohorts).

Choose targeted, evidence-based supplements. Quality matters; review medications and labs with a professional.

Beyond diet: lifestyle multipliers

• Weight management: As little as ~5% body-weight loss can reduce insulin and androgen levels and improve cycles and fertility.

• Exercise: Daily movement + resistance training improves insulin sensitivity and lowers androgens; add some vigorous conditioning as tolerated.

• Stress: PCOS elevates stress and can lower QOL—use breathwork, yoga, therapy, and nature exposure.

• Sleep: Poor sleep worsens insulin resistance. Aim for 7–9 hours, consistent timing, dark/cool room.

Detox-aware habits (Flush GBI ethos)

• Prefer purified/distilled water over tap while actively addressing toxin load.

• Reduce ultra-processed foods, additives, and fryer oils.

• Choose clean personal-care products and cookware to lower endocrine-disrupting exposures.

• Use Flush GBI consistently (respect the 4-hour fast), pair with daily movement to support lymphatic flow.

Key takeaways

• PCOS varies widely; food, supplements, movement, stress, and sleep all matter.

• Stabilise blood sugar (lower GI/GL, higher fibre/protein), emphasise anti-inflammatory foods.

• Consider targeted supplements with clinician guidance.

• Small, consistent changes compound—Flush is the system, GBI is the program, and you build the plan.

References 

1. Deswal, R. et al. (2020). The Prevalence of PCOS. J Hum Reprod Sci, 13(4):261–271.

2. Szczuko, M. et al. (2021). Nutrition Strategy & Lifestyle in PCOS—Narrative Review. Nutrients, 13(7):2452.

3. NHS (2022). Overview: PCOS. https://www.nhs.uk/conditions/polycystic-ovary-syndrome-pcos/

4. Rasquin Leon L.I., Anastasopoulou C., Mayrin J.V. (2022). Polycystic Ovarian Disease. StatPearls. https://www.ncbi.nlm.nih.gov/books/NBK459251/

5. Mei, S. et al. (2022). Mediterranean + lower-carb in overweight PCOS. Front Nutr, 9:876620.

6. Saadati, N. et al. (2021). Low GI diet & PCOS outcomes. Heliyon, 7(11):e08338.

7. Wang, X. et al. (2022). High-fibre diet & microbiota in PCOS. https://pubmed.ncbi.nlm.nih.gov/35185786/

8. Asemi, Z., Esmaillzadeh, A. (2015). DASH diet & insulin resistance/hs-CRP in PCOS. Horm Metab Res, 47(3):232–238.

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11. Salama, A.A. et al. (2015). Anti-inflammatory diet in PCOS. N Am J Med Sci, 7(7):310–316.

12. Maleki, V. et al. (2021). Cinnamon & PCOS—systematic review. J Ovarian Res, 14(1):130.

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14. Greff, D. et al. (2023). Inositol effective & safe—SR/MA of RCTs. Reprod Biol Endocrinol, 21:10.

15. Morgante, G. et al. (2022). PCOS & Vitamin D. J Clin Med, 11(15):4509.

16. Yang K. et al. (2018). Omega-3 effectiveness in PCOS—SR/MA. Reprod Biol Endocrinol, 16:27.

17. Thakker D. et al. (2015). NAC in PCOS—SR/MA. Obstet Gynecol Int, 2015:817849.

18. Devi, N. et al. (2020). NAC as adjuvant therapy—SR/MA. J Basic Clin Physiol Pharmacol, 32(5):899–910.

19. Li, M.F. et al. (2018). Berberine in PCOS-IR—SR/MA. Evid-Based Complement Alternat Med, 2018:2532935.

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21. Patten, R.K. et al. (2020). Exercise interventions—SR/MA. Front Physiol, 11:606.

22. Wright, P.J. et al. (2021). Resistance training as therapy in PCOS. Int J Exerc Sci, 14(3):840–854.

23. Sidra, S. et al. (2019). PCOS, health risks, and QOL. https://journals.plos.org/plosone/article?id=10.1371/journal.pone.0223329

24. Bahman, M. et al. (2018). Sleep hygiene in PCOS. Int J Prev Med, 9:87.