PCOS Made Practical: Simple, Evidence-Based Steps
If you’ve ever felt overwhelmed by all the advice out there for PCOS, from cutting out dairy to avoiding carbs completely, you’re not alone. The truth is, there’s no one-size-fits-all approach. What we do have is a growing body of evidence showing that small, sustainable changes to nutrition, lifestyle, and mindset can make a huge difference in symptoms, energy, and long-term health.
Let’s break it down into practical, science-backed steps.
1. Lifestyle Comes First
Lifestyle is the first-line treatment for PCOS, regardless of your weight or fertility goals.
The 2023 International PCOS Guideline highlights that nutrition, physical activity, and behaviour change are the cornerstone of management.
In other words: start with what you can add, not what you can cut out.
There’s no single “PCOS diet.” What works best are balanced, sustainable eating patterns that you actually enjoy.
Small steps, like adding a source of protein to breakfast, increasing vegetable variety, or taking an extra walk after lunch, can have big long-term benefits.
Consistency matters more than perfection.
2. Support Insulin Sensitivity
Around 70% of women with PCOS have some degree of insulin resistance, even at a healthy weight. Improving insulin sensitivity helps support ovulation, energy, mood, and hormonal balance.
Try:
Choosing low-GI, high-fibre carbs like oats, quinoa, legumes, fruit, and veggies.
Spreading protein across meals and snacks (think Greek yoghurt + berries, or eggs on wholegrain toast).
Including healthy fats such as avocado, olive oil, salmon, nuts, and seeds.
Even small improvements, like swapping sugary drinks for water or going for a brisk 10-minute walk after meals, can make a measurable difference.
3. Don’t Fear Carbs — Manage Them
Carbs aren’t the enemy. It’s more about quality and timing.
To get the benefits without the blood-sugar rollercoaster:
Spread carbs evenly through the day instead of saving them all for dinner.
Focus on low-GI, fibre-rich options (sweet potato, brown rice, lentils, fruit, wholegrain bread).
Pair carbs with protein or fat, for example, wholegrain toast with eggs, or fruit with yoghurt, to reduce glucose spikes.
The goal isn’t fewer carbs — it’s smarter carbs.
4. Dairy: It’s Not Off-Limits
You don’t need to cut out dairy unless it clearly worsens your symptoms.
Fermented or higher-fat dairy like Greek yoghurt, kefir, or cottage cheese can actually be beneficial due to their protein and probiotic content.
Current evidence shows no clear link between moderate dairy intake and worsening PCOS.
If you suspect dairy affects you, try a 4–6 week low-lactose or dairy-free trial, then reintroduce and observe how your body responds.
💡 Tip: Many women do well including dairy sources like:
Greek yoghurt with chia seeds and berries
Cottage cheese on wholegrain crackers
A splash of milk in coffee paired with a high-protein breakfast
5. Supplements That Can Help
Supplements aren’t a replacement for lifestyle, but some can help fill gaps:
Inositol (myo- + D-chiro) – improves insulin sensitivity and may support ovulation.
Vitamin D – helps regulate hormones and glucose control, especially if levels are low.
Omega-3 fatty acids – reduce inflammation and support hormone balance.
Magnesium – may improve insulin sensitivity and support relaxation/sleep.
Zinc & Berberine – emerging evidence for supporting hormonal and glucose balance (check with your clinician before starting).
Remember, more isn’t better — it’s about targeting what your body actually needs.
6. Exercise for Hormones, Not Just Weight
Exercise supports PCOS management far beyond weight changes, it helps regulate insulin, reduce stress hormones, and boost mood.
Try a mix of:
Resistance training: improves insulin sensitivity and body composition (start with bodyweight or bands).
Cardio: supports heart and mental health, even brisk walking counts!
Mind-body movement: yoga, stretching, or meditation can help calm cortisol and improve sleep.
Aim for at least 150 minutes of moderate exercise per week (as per PCOS Guidelines 2023).
Example week:
2 x resistance workouts
2 x walks or bike rides
1 x yoga session
The Takeaway
Managing PCOS doesn’t mean restriction, extremes, or cutting out food groups.
It’s about understanding your body, using nutrition to support your hormones, and making realistic changes that fit your life.
Small steps add up, so whether you’re swapping to low-GI grains, adding protein to breakfast, or finally giving resistance training a go, it all counts.
Need Help Getting Started?
If you’d like individualised support, book a session with a dietitian experienced in PCOS management.
Together, you can create a plan that fits your lifestyle, preferences, and goals, no gimmicks, just evidence-based guidance.