10 Must-Know Tips from a Dietitian for Managing PCOS
Written by Joelle Francis RD & Tisha Riman RHN
What is PCOS?
Polycystic Ovary Syndrome (PCOS) is a common hormonal disorder that affects millions of women worldwide. Despite being widespread, it is often misunderstood and can be challenging to manage.
Women with PCOS may experience a range of symptoms, including irregular periods, weight gain, acne, excessive hair growth, and difficulty getting pregnant. While there’s no one-size-fits-all solution for managing PCOS, there are various strategies and lifestyle changes that can help improve symptoms and overall well-being.
Best Tips To Help Manage PCOS
Let’s dive into the top 10 tips for managing PCOS to include into your daily routine – Whether you’ve just been diagnosed or have been living with PCOS for years, these tips can empower you to take control of your health and thrive with confidence!
1. Balanced eating: Good nutrition for managing PCOS involves incorporating whole foods based on the balanced plate model, which includes filling ½ plate with vegetables, a ¼ with lean protein, and a ¼ with whole grains or starches. Anti-inflammatory foods like berries, leafy greens, nuts, and fatty fish play a key role in reducing inflammation and supporting healthy hormone function. The combination of nutrient-dense vegetables, lean proteins, and healthy fats promotes better blood sugar control, weight management, and reduced oxidative stress—all of which are key factors in managing PCOS symptoms effectively.
2. Stay hydrated: Proper hydration helps regulate the body’s systems, including hormone production and balance, reduces bloating and water retention, aids digestion, boosts energy, and supports kidney function. Dehydration can stress the body, potentially disrupting hormone levels, which can worsen PCOS symptoms. Aim for 2-3L of water per day, or more if needed, depending on your activity level and individual needs!
3. Support your gut health: A healthy gut microbiome plays a crucial role in managing insulin resistance, hormone balance, and inflammation. To support your gut health, eat a high-fibre diet, incorporate probiotics (such as yogurt, kefir, fermented foods), limit processed foods and sugars, and stay hydrated. A balanced gut can help improve digestion, support weight management, and reduce PCOS symptoms.
4. Prioritize sleep + stress management: High levels of stress can increase cortisol, disrupting hormonal balance and worsening PCOS symptoms, while poor sleep can further aggravate these issues. To help manage both, practice stress-reducing techniques like yoga, meditation, and deep breathing, and aim for 7-9 hours of quality sleep each night to support hormone regulation and improve your overall well-being.
5. Regular movement: Regular physical activity can help maintain a healthy weight, improve insulin sensitivity, and regulate hormone levels. Aim for at least 20-30 minutes of moderate exercise everyday, including both cardio and strength training!
6. Mindful eating: There’s limited evidence to show that mindful eating may help with managing PCOS symptoms, including regulating blood sugar! To practice mindful eating, aim to eat your meals with minimal distraction, slow down and tune into your body and your food. Pay attention to the flavours or smells of your food as you eat. Get curious to what hunger feels like in your body: is it a grumbling stomach? Irritation? Note your mood when you sit down to eat. Do you feel stressed? Calm? Tired? Taking a mindful approach to eating can help you recognize your hunger cues and let your body get into its “rest and digest” state to better digest and absorb your meal.
7. Supplements: Although supplements are probably not the first place to start when managing PCOS, they can definitely have their role in supporting hormonal health. Inositol, for example, may help with blood sugar, ovulation and regulating your menstrual cycle. Another common supplement for PCOS is NAC, which may be helpful in regulating blood sugar by improving insulin secretion. Remember to work with a dietitian or health care provider to find an appropriate supplement for you!
8. Environmental toxins: In our modern world, we are constantly exposed to environmental pollution, some of which contain endocrine-disruptors that can worsen PCOS symptoms. This includes plastics, food packaging, and even personal care products. You don’t have to go to the extreme of trying to eliminate these—start with small steps! Some easy ways to reduce your exposure include using glass containers instead of plastic to store your food, avoid reheating food in plastic, and opt for a glass or steel water bottle. When it comes to personal care products, work to slowly switch over products like shampoos and cosmetics as you use them up. And if there are items that you absolutely love, keep them and find better swaps for other items that don’t matter as much!
9. Test for nutrient deficiencies: It may be worthwhile to get checked for any nutrient deficiencies. It’s estimated that about 85% of women with PCOS are vitamin D deficient. Other nutrients that may be low include zinc, magnesium and B-vitamins. Addressing any deficiencies might help with reducing symptoms and managing PCOS!
10. Track your symptoms: When in doubt, track it out. Keeping a symptom tracker or daily journal can be helpful to assess overall patterns and see if a new protocol is working for you. This can be something as easy as jotting down how your symptoms feel that day, as well as including any additional information, like the start or end of your period, or if you’ve made any big changes to your diet or lifestyle. This way, you can start to build a picture of what is (or isn’t) working for you.
Have any questions about managing PCOS? Let us know in the comments. And if you’re looking for additional support in your PCOS journey, check out our services to book an appointment with a dietitian!
About the Authors
Joelle Francis is a Registered Dietitian based in Windsor, Ontario, offering both in-person and virtual sessions across the province. With a Master’s degree and dietetic training from Western University, she is dedicated to helping clients achieve their goals through personalized nutrition care. Providing counselling for weight management while also specializing in PCOS, skin health, and infertility, Joelle works closely with clients to develop evidence-based plans that build confidence and promote lasting results. Her passion lies in empowering clients to take control of their health and unlocking their full potential. As a trilingual dietitian, Joelle offers services in English, French, and Arabic.
Tisha Riman is Registered Holistic Nutritionist on a mission: to help you improve your gut & hormone health without getting caught up in diet culture. She combines functional nutrition with an inclusive and non-diet approach to get to the root cause of your health. If you struggle with wonky, painful periods, digestive issues, or feel overwhelmed about she can help! Over on her website Nourished With Tish, she shares healthy recipes, nutrition tips and support for PMS, PCOS, IBS and other gut and hormone issues! With a Bachelor of Science in Food and Nutrition—and additional training in both holistic and functional nutrition—Tisha is currently pursuing her Master of Health Science in Nutrition Communication to become a dietitian. Connect with her on instagram @nourishedwithtish
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