Polycystic Ovary Syndrome (PCOS) can affect so much more than your period - from skin and weight changes to energy levels and even your mental health. And while there’s no “one-size-fits-all” fix, food can play a powerful role in managing symptoms day to day.

To dive deeper, we asked Thalia Pellegrini, a Women’s Menopause Expert and Nutritional Therapist at Wild Nutrition, to share her insights on how diet can support people with PCOS.

PCOS looks different for everyone - but when it comes to diet, are there any common principles or foods that tend to support hormone balance?

When you’re trying to manage PCOS, the advice can feel endless - cut this out, add that in, never eat X, always eat Y. But are there actually core principles that help most people? Thalia explains:

When we talk about PCOS, most people think about periods, hormones, and fertility but it also has a big impact on mental health. Research shows that higher levels of androgens, like testosterone, don’t just affect the skin or hair. They can also play a role in mood changes and anxiety.

Insulin resistance, another common part of PCOS, disrupts how the brain’s neurotransmitters function. Since those chemicals are key for regulating mood and stress, it’s not surprising that insulin resistance is linked with anxiety and depression.

Chronic inflammation adds another layer. Studies connect the low-grade inflammation often seen in PCOS with higher rates of depression and anxiety.  Plus, emerging research suggests that people with PCOS may have less diverse gut bacteria. Because the gut and brain are closely connected, that imbalance can increase brain inflammation and make mood disorders worse.

Then there are the visible symptoms tied to insulin resistance and higher testosterone - things like weight gain that’s hard to lose, acne, excess hair growth, or body changes that feel outside your control. Understandably, those can take a toll on self-esteem and body image, creating a feedback loop between physical symptoms and mental health.

When it comes to PCOS, an anti-inflammatory diet may be beneficial and help reduce physical symptoms and in turn mental wellbeing.

So, diet isn’t just about food on a plate - it can have ripple effects on hormones, mood, and self-esteem. Prioritising anti-inflammatory foods is a simple but powerful place to start.

Blood sugar balance is often talked about in relation to PCOS. Can you explain why it matters, and what simple changes can make the biggest difference?

If you’ve ever read about PCOS, you’ll know that blood sugar balance comes up again and again. But what’s really going on - and why does it matter so much?

One of the most powerful ways to support your body with PCOS is by keeping blood sugar levels balanced. Steady blood sugar doesn’t just help with energy levels, it also reduces inflammation and can ease insulin resistance, which is one of the main drivers of PCOS symptoms.

Balancing blood sugar doesn’t mean cutting everything out — it’s about steady fuel that keeps your energy up and your hormones calmer. Small, consistent changes really do add up.

3 Easy Tips for Balancing Blood Sugar Levels

Balancing blood sugar might sound complicated, but it really comes down to small, sustainable habits. Here are three easy places to start:

1. Pair carbs with protein or healthy fats
   Instead of eating carbs on their own, add something that slows digestion. Think apple + nut butter, toast + eggs, or hummus + oatcakes.
2. Choose whole, high-fibre foods
   Swap refined carbs (like white bread or sugary cereals) for slower-digesting options such as oats, brown rice, or wholewheat pasta. Fibre keeps you fuller for longer and prevents sharp spikes.
3. Don’t skip meals
   Going too long without food can cause blood sugar to crash, which often leads to cravings or energy dips. Aim for regular meals and balanced snacks through the day.

You don’t need a perfect diet to support your blood sugar - just a few consistent choices that help your body feel steady and energised.

Are there particular nutrients or food groups people with PCOS should prioritise -or avoid - to help manage symptoms like irregular cycles, acne, or fatigue?

There’s no magic food that will “fix” PCOS, but there are nutrients that support your body in important ways. Thalia highlights some key players:

You don’t have to overhaul your whole diet to see a difference. Even small steps, like cutting back on refined carbs (think brown rice and wholewheat pasta) and adding more protein and healthy fats, can help stabilise blood sugar. Omega-3s are another important piece of the puzzle. Eating fatty fish like salmon, sardines or mackerel or taking a high-quality omega-3 supplement has been shown to reduce both inflammation and insulin resistance.

Flaxseed is another great inclusion in your day to day. Just adding two tablespoons of ground flaxseed a day can support ovulation and even lower testosterone levels. Legumes, especially chickpeas and kidney beans, are also worth adding to your routine. They’re rich in inositol, a nutrient that research links to better insulin sensitivity, improved fertility and egg quality, and even reduced anxiety.

The good news? Small swaps - like adding flaxseed to your breakfast or choosing oily fish once or twice a week - can make a real difference without overhauling your entire lifestyle.

Making dietary changes can feel overwhelming. What realistic, everyday swaps or habits would you suggest to someone just starting to explore how food could help with their PCOS?

The idea of “changing your diet” can sound intimidating. But managing PCOS isn’t about perfection - it’s about realistic habits that actually fit into your life.

Living with PCOS can feel isolating. A few simple, everyday strategies may help you manage your mental health.

• Aim to get outside each day, if only for a gentle walk.

• Make good sleep a priority. Focus on a daily evening routine that will help your body to wind down from the day. Perhaps incorporate some deep breathing or a guided meditation just before bedtime.

• Don’t go it alone - PCOS can be challenging but there are charities and support groups that can offer extra support including Verity - the UK PCOS Charity and PCOS Vitality.

Managing PCOS doesn’t happen overnight. But small, steady habits - plus support from others who get it - can help you feel stronger, calmer, and less alone.

The bottom line on managing PCOS through diet

There’s no single diet that works for everyone with PCOS - and no one meal plan that can solve it all. But as Thalia Pellegrini shows us, nutrition can be a powerful tool for supporting hormone balance, reducing inflammation, and improving overall wellbeing. 

Whether it’s balancing your blood sugar, adding nutrient-rich foods, or building small daily habits, every step counts. Most importantly, PCOS isn’t something you have to face on your own.

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