The PCOS Plate: Food For Hormone Balance & Managing Symptoms

Living with PCOS can feel overwhelming, especially when it comes to knowing what to eat and what to avoid. Shifting to a PCOs friendly-diet can help in easing symptoms, reducing inflammation, and helping your hormones find balance again. Today, I am sharing my top foods to avoid for those with PCOS and, more importantly, what to eat instead to help support your body. So, pop the kettle on and grab a herbal tea, let’s dive into the PCOS food list together.

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The PCOS Plate: Using Food For Hormone Balance & Managing Symptoms by Eat Nourish Glow

PCOS: What It Is & How It Affects You

If you’ve recently been diagnosed with PCOS (Polycystic Ovary Syndrome), you’re far from alone. Around 1 in 10 Aussie women live with the condition. But what exactly is PCOS, and how does it affect you? In simple terms, PCOS is a hormonal imbalance that can throw your body off-kilter leading to health conditions such as:

• irregular periods (or none at all)

• stubborn weight gain, especially around the waist

• fatigue, acne, or unwanted hair growth (thanks, androgen hormones)

• insulin resistance, creating blood sugar spikes and fierce food cravings

It’s beyond frustrating if you have been newly diagnosed with PCOS and even a bit disorienting as you being your journey to understand how it has been affecting you. But here’s the good news: so much can be done naturally to ease symptoms, heal and support your body. Today, I am hoping you'll find some relief by learning how clean eating and shifting to a PCOS friendly-diet can help ease and reduce many of your PCOS symptoms naturally.

The Secret Weapon For Managing PCOS

For women with PCOS, managing insulin resistance, reducing inflammation, and maintaining good hormone balance is everything. This is why cleaning up your diet and adopting a PCOS friendly-diet is can be an important step in managing and alleviating symptoms. A great first pace to start, is to make clean eating with healthy fats, fibre-rich foods, and lean proteins part of your diet's non-negotiables. I also recommend that foods such as sugar, processed carbs and dairy be investigated to see if they are sneakily making your PCOS symptoms worse.

The PCOS Plate & Hormone Friendly-Diet

I can tell you from years of clinical experience that there is a big connection between what foods you eat and how well your body functions. Think of it like this: PCOS isn’t your fault, but your fork can be used as a powerful tool to take back control. Ditching allergens and foods that irritate and work against your body, can be a very powerful step forward in healing from PCOS. That's why I've shared this PCOS friendly-diet and food list. Control is within reach, and you can begin the healing process. Let's explore exactly how together.

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The PCOS Plate: Foods To Avoid

Foods That Sabotage Hormones

Sugary Donut Inflame Symptoms

Iced Coffees Cause Energy Crashes

Greasy Pizza Spikes Insulin Levels

Navigating the complexities of Polycystic Ovary Syndrome (PCOS) can feel ever so challenging, especially when it's all so brand new. However, as I've mentioned, the right dietary choices can make a huge difference to how you feel.

In this section, I'm sharing my carefully curated food list that supports hormonal balance and overall well-being for those with PCOS. We'll first look at foods to avoid, helping you steer clear of items that may exacerbate or make symptoms worse. Then we'll go over a PCOS-friendly diet which will help improve your energy levels, support better weight management, and nourish your reproductive health. Grab that herbal tea (lavender or chamomile is perfect for this) and let's dive into the POCS friendly-diet that can empower you on your journey to wellness.

High-Glycemic Carbohydrates (Spike Blood Sugar & Insulin)

First foods to swap are high-glycemic carbs. These typically bready, overly processed foods that break down quickly in the body and can cause a rapid spike in your blood sugar levels and insulin. For women with PCOS, that insulin spike can lead to a hormonal ripple effect; more insulin means more androgens (like testosterone), which can mess with ovulation, your skin, and body weight. Swapping the following high GI foods for healthier, low-glycemic options can go a long way in keeping your blood sugar more steady and your hormones more balanced:

• instant oatmeal: full of sugar and additives which an irritate

• pastries, muffins, cakes, biscuits: high in refined flour + sugar

• potato chips, crackers, pretzels: processed, low-nutrient carbs

• sugary breakfast cereals (even "healthy" ones like granola)

• white bread, white rice, white pasta: rapidly convert to sugar

Better Alternatives:

• ✔ almond flour/coconut flour/protein powder used in baked goods

• ✔ low-glycemic fruits (berries, green apples)

• ✔ quinoa, brown rice, sweet potatoes (in moderation)

This doesn't mean you have to cut out carbs completely. Just become more choosey with the carbs you do consume, and look for those that are high in dietary fibre and from all natural, unprocessed sources.

Sugary Foods & Sweeteners (Worsens Insulin Resistance)

PCOS is tied to insulin resistance, and sugar from processed foods, sweets, and refined carbs spikes insulin hard. High insulin levels can then drive up androgens, which as mentioned can lead to a worsening of your PCOS symptoms. Think acne, hair growth in odd places, weight gain, and irregular periods. Removing sugary foods from your diet is a healthy move for anyone, but can also reveal a hidden sensitivity to insulin or hormonal imbalance that you didn’t realise was there. Here's what to ditch and reduce to lower your sugar intake:

• agave syrup, high-fructose corn syrup: worse than regular sugar

• artificial sweeteners aspartame or sucralose: may disrupt gut bacteria, chemical based

• low-fat flavoured yogurts: often packed with added sugar

• soda, fruit juices, energy drinks: liquid sugar = rapid blood sugar spike

Better Alternatives:

• ✔ stevia, monk fruit, erythritol (natural, low-glycemic sweeteners)

• ✔ dark chocolate (85%+ cocoa) choose sugar-free or try my homemade chocolate

• ✔ Greek or plain yoghurt and flavour at home with berries, nuts and seeds

• ✔ herbal teas and infused water are better choice for hydration and nutrients

Not everyone with PCOS has sugar sensitivity or insulin resistance, but a large majority do. Try clean eating and going sugar-free for a while and note any changes. Once the sugar’s out of your system, your body’s true baseline shows up. This can make it so much easier to spot what’s really going on with your energy, mood, skin, or cycle.

Dairy (May Increase Androgens & Inflammation)

Dairy and PCOS is one of those “it depends” things. For some, especially if you’ve got insulin resistance or acne, it can make symptoms worse. This is thanks to hormones, inflammation, and the way dairy can spike your insulin. But not all dairy is evil; the full-fat, organic kind or goat milk is often be better tolerated, and provides calcium and vitamin D. If you're unsure, consider cutting out dairy for a few weeks and see how your body reacts. Fully eliminate the following:

• conventional cow’s milk: contains hormones that may affect PCOS

• high-sugar flavoured yogurts & ice cream

• processed cheese and cheese spreads: high in additives

  
  

Better Alternatives:

• ✔ grass-fed ghee or butter lower in lactose

• ✔ goat/sheep milk products easier to digest

• ✔ unsweetened almond/coconut milk yogurt

It may take about 4 to 6 weeks of going fully dairy-free to see if it was making your PCOS symptoms worse. a month or two gives your body enough time to settle down and reset on it's own. If you have had bad acne, chronic bloating, mood, and menstrual cycle issues, testing for allergies or an elimination diet can be an eye-opener. Be sure to keep everything else the same during your elimination diet so you can truly tell if dairy was the culprit. I usually prescribe a food and mood diary for my clients to practise this and keep track of their food intake. If you feel better or your symptoms ease up, you’ve got your answer. If nothing changes, dairy might not be the issue for you, and you may want to try some of the other suggestions.

Inflammatory Fats (Increased Hormonal Imbalance)

Inflammatory fats might be disrupting your hormonal balance without you even realising it. These unhealthy fats are found in processed foods and certain vegetable oils, and can lead to increased inflammation in the body. This can throw your hormones out of whack, affecting everything from mood to your metabolism. Being mindful of the types of fats you consume and opting for healthier fats such as avocados, nuts, and olive oil, can help maintain better hormonal harmony. Here's some of the common culprits that contribute to inflammation in the body:

• fried foods (French fries, fried chicken): high in trans fats

• margarine, vegetable oils (soybean, corn, canola): promote inflammation

• processed meats (sausages, hot dogs, bacon with nitrates)

Better Alternatives:

• ✔ avocado oil, olive oil, coconut oil all are more densely nutritious

• ✔ organic, grass-fed meats (if eating animal protein)

• ✔ wild-caught salmon, sardines provides omega-3s for better mood and skin

Switching from unhealthy fats that lead to inflammation is super easy, just select healthier ingredients during your grocery shopping. You can make a significant difference in your health just by this simple change and positively impact your overall health.

Soy Products (Controversial, May Mimic Estrogen)

Oooooh, are soy products ever the hot topic when it comes to PCOS! This is primary because soya beans contain isoflavones, plant compounds that can mimic estrogen found in the female body. Naturally, this sparks the debate: can soy mess with women's hormones and make PCOS symptoms worse? Some think it could actually help by helping to lower testosterone and improving insulin resistance. To be honest, I drink it in small amounts and daily in my mid-morning cacao mocha. I am 52 and a breast cancer survivor that was estrogen-positive. So, it really just depends on your body’s existing hormone levels and your health history. If you tolerate it well, enjoy it in moderation. If you tend get stomach issues or IBS, it may be one to eliminate. You'll find soy in the following foods:

• soy protein isolate, fake vegan meats highly processed soy, very little nutrition

• soy milk with added sugars quality matters, avoid GMO soy and high sugar

  
  

Better Alternatives:

• ✔ fermented soy tempeh, miso, natto in moderation

• ✔ brown rice/pea protein, coconut or almond milk as substitutes

• ✔ soy milk if like me you enjoy soy milk, choose organic, low sugar (less than 4g per serving)

The takeaway on soy, is that the effects of soy and soy-based products can vary person to person. While some women tolerate small amounts of whole soy, others can be more sensitive. If you suspect you may also have thyroid issues, common in people with PCOS, it can be very helpful to reduce or eliminate soy from your diet. Keep a food diary if you choose to eliminate and track your symptoms. Again, this typically takes 4 to 6 weeks to start noticing any differences, whether positive or negative in how your body responds, especially when it comes to hormone-related symptoms like acne, mood swings, bloating, or menstrual cycle irregularities.

Alcohol (Disrupts Liver Detox & Hormone Balance)

Ok, my lovelies, I know you love your vino but listen closely. Drinking alcohol can really mess with PCOS throwing your hormones off even more, and making insulin resistance worse, which in turn can trigger inflammation. Talk about a 3 car pile up! Drinking regularly or heavily can ramp up symptoms of irregular periods, unwanted weight gain, and further skin issues. And side note, having a few bevvies also adds extra calories to add to belly fat, which doesn’t help at all. So, while a little wine after a long day is fine, too much can definitely make PCOS symptoms harder to manage. Try to avoid the following:

• excessive wine or dessert wines: these quickly spike blood sugar levels

• flavoured liquors: sweetened and flavoured spirits, liqueurs like Baileys or Kahlua

• pre-mixed alcoholic beverages: hard seltzers with added sugar, alcopops, malt beverages

• regular beer: especially craft or darker beers with higher carb content

• sweet cocktails: margaritas, mojitos, pina coladas, daiquiris

• sweet wines: dessert wines, Moscato, sweet Riesling

Better Alternatives:

• ✔ dry wines, straight spirits: vodka, gin, tequila without the sugary mixers

• ✔ gin: if you enjoy it with soda, low in carbs and sugar, acts as liver tonic in small doses

• ✔ occasional dry red wine:  (1 glass max) resveratrol may help symptoms

• ✔ vodka/soda with lime: lowest sugar option

I know you don't want to hear this, but yes, alcohol can worsen your PCOS symptoms especially if you love vodka Cruisers, sugary drinks like cocktails, sweet wines or beer. I'm not suggesting you ban all alcohol, but do become mindful and stick to cleaner options like vodka or gin with soda water, and keep it all in moderation.

The PCOS Diet: What To Eat

The Healthy Food List

Infused Water With Herbs & Fruit

Enjoy Lots of Fresh Fruits & Veggies

Low Carb, High Protein Meals

I know, I know, that wasn't just another list of "don't eat this", it more an effort to help you understand why certain foods trigger PCOS symptoms and giving you the power to make choices that actually make you feel better. When you confirm that refined sugar sends your insulin levels on a rollercoaster ride (hello, afternoon energy crash and intense cravings!), suddenly choosing that apple with almond butter over the TimTam or granola bar becomes an act of self-care, not deprivation.

The foods I shared aren't necessarily "bad" foods, they're just not your body's best friends right now while healing from PCOS. Instead you just need to refocus on the foods that will help heal and rebalance your hormonal system so recovery and symptoms are less invasive and make like more manageable. So, to recap, here's what we're choosing to create a more PCOS friendly-diet for you:

• focus on whole, unprocessed foods: fill your plate with fresh, high-fibre veggies, quality proteins, and healthy fats to nourish your body without hidden additives

• pair carbs with protein or fat: slowing down sugar absorption helps keep insulin levels steady (think: apple with almond butter instead of solo snacks, salmon with avocado and veggies etc

• experiment with an elimination diet: try cutting gluten or dairy for 30 days, many women notice less bloating, clearer skin, and better cycles

• limit alcohol even its just temporarily while you are in your healing phase

• adopt a sugar-free diet: eliminate all sugary foods while you are on your healing journey

• stay hydrated: water supports insulin sensitivity and helps your body flush excess hormones

PCOS Meal Ideas For Hormone Balance

To plug the above suggestions PCOS friendly foods in your weekly menu, I've rounded up a few healthy, clean eating suggestion that are all easy to make and work very well for hormone balance. Add a few or all of these to your menu and see what a difference it make for you.

Protein Pancakes With Sugar-Free Chai Seed Jam 

• protein pancakes made with eggs, cottage cheese or vanilla protein powder, and oat or almond flour provides slow-release energy and is an excellent breakfast or Sunday brunch. The chia jam adds dietary fibre and antioxidants, try my famous recipe here.

Hormone-Balancing Smoothies

• so quick and easy, just blend unsweetened almond milk, a scoop of protein powder, nut butter, chia or flaxseeds, spinach, and berries. Smoothie recipes like this will help keep blood sugar stable and adds skin-loving nutrients.

Chia & Flaxseed Pudding Bowls

• your fridge does all the meal prep for this one, just soak chia seeds overnight in unsweetened coconut or almond milk, top with walnuts, pumpkin seeds, and a few raspberries for fibre, omega-3s, and hormone support. Check out all my pudding recipes here and try a few this week.

Egg & Veggie Muffins

• a quick-grab breakfast loaded with clean protein, leafy greens, and magnesium-rich pumpkin seeds baked right in. To make, whisk 8 eggs with your favourite seasonings and a splash of milk. Pour into muffin cups and top with lean cuts of meat, finely chopped veggies and a sprinkling of vegan cheese or fate (if you tolerate dairy well). Bake and devour for lunches or a healthy snack to curb sugar cravings.

Salmon & Avocado Salad

• a simple a mix of greens, fatty fish like salmon or sardine with avocado for omega-3s, healthy fats, and anti-inflammatory support makes an easy PCOS friendly meal when you don't feel like doing much cooking. Check out all my healthy, salad bowls here and pick a few to try this week.

Roasted Chickpeas & Edamame Snacks 

• these make such a tasty, high-protein, and crunchy snack ideas without sugar spikes. Season the peas or beans in your favourite flavourings and a drizzle of olive oil, then air fry until crispy. A small nibble of these mid-afternoon works wonders on sugar cravings and takes the edge of hunger.

Zucchini Taco Boats

• a great way to get more veggies in your diet is to cook up lean mince with Mexican spices, finely cut veggies, and topped with vegan cheese. Bake the mixture in hollowed out zucchini halves, it's low carb, high in protein, and super filling. Grab my recipe here, just swap cheddar cheese for vegan.

Dark Chocolate Almond Bites 

• yes, I am encouraging you to enjoy a little treat because dark or raw cacao-based chocolate are both loaded with magnesium, antioxidants, and healthy fats to help with mood and cravings. Try my sugar-free, dairy-free chocolate recipe here.

You've got this, okay? Making healthy PCOS friendly meals and these small, consistent changes with food and following a hormone balancing diet can lead to faster healing with fewer food cravings, more all-day energy, and a happier hormonal balance.

Nutritionist Note

I hope that these hormone balancing foods ideas were inspiring and have given you a starting point to being to heal your body and start healing your PCOS. This food suggestion list is a great example of clean eating foods that provide super satisfying, healthy meal ideas that go a long way in supporting better hormone balance. Just remember, before making an changes to your diet, please consult your GP or treating practitioner to see which change are best suited for your body and phase of treatment.

FAQs On Polycystic Ovary Syndrome

What is the PCOS Plate method?

The PCOS Plate is a hormone-balancing approach to eating that emphasizes whole, nutrient-rich foods, steady blood sugar, and anti-inflammatory nutrients to support women with PCOS naturally. Start one plate at a time: fill half with non-starchy veggies, a quarter with lean protein, and a quarter with complex carbs, plus a drizzle of healthy fat. Consistency is key for hormone balance.

What are the best foods for hormone balance if I have PCOS?

Food can work in tandem with other protocols to help you heal from PCOS and better manage symptoms. Focus on lean protein, high-fibre vegetables, low-GI carbohydrates like quinoa or sweet potato, and healthy fats from avocado, nuts, and olive oil. These nourishing wholefoods work to balance better your hormones and help reduce insulin resistance.

How does diet affect PCOS symptoms?

What you eat directly impacts insulin levels, inflammation, and androgen production, all of which drive PCOS symptoms like irregular periods, acne, and weight gain. By cleaning up your diet and choosing the PCOS Plate approach, you can help calm and reduce symptoms severity, help your body heal naturally and simply feel better in your skin.

Can you actually reverse PCOS naturally with food?

Yes and no. While PCOS can’t be fully “cured,” many women do manage and reverse symptoms through diet and lifestyle. This is especially true for balancing blood sugar and insulin, better supporting the liver function and health, and improving gut microbiome diversity. As a Nutritionist, one of the first places I always start with my PCOS ladies, is diet for these very reasons.

How much protein should I eat for PCOS?

Protein is an essential macro for all women, but especially those with hormone imbalances such as those found in PCOS. Generally speaking, I recommend that you aim for a palm-sized portion (about 20–30g per meal). Protein helps stabilise your insulin levels and will reduce sugar or food cravings that often worsen when you are dealing with hormonal imbalances. Make fibre and protein your main focus of each main meal and snacks and see what difference it makes in how you'll feel.

Are carbs bad for PCOS?

No, but the key is quality and portion. Choose slow-digesting, fibre-rich carbs like lentils, brown rice, or sweet potato to keep blood sugar stable and energy consistent. Carbs are more essential for the female body and hormone system, than male. Your body needs carbs for many processes in the female body, however quality does matter. Be choosey, and go nutrient dense, high-fibre, and ditch the processed stuff.

What foods should women with PCOS avoid?

This whole post gave you many insights into what foods women with PCOS should avoid to help reduce symptoms. Limit refined sugar, white flour, processed snacks, and inflammatory oils (like canola or soybean). These can worsen insulin resistance and hormonal inflammation.

Can dairy or gluten trigger PCOS symptoms?

Yes, some women find a surprising amount of symptom relief simply by reducing the dairy or gluten in their diet, especially if they experience bloating, acne, or fatigue. Try a full 4-week elimination and be sure to track how your body responds to see if going dairy and gluten-free may help you.

How can meal timing help balance hormones?

This is something I teach regularly in clinic, meal timing, and it is so effective. Regular, protein-rich meals spaced 3–4 hours apart will better support your blood sugar balance and help prevent the hormonal rollercoaster that worsens cravings and fatigue. If you are diagnosed with PCOS, this practise is a must.

If you'd like to learn more about how nutrition can work in tandem with other treatments for PCOS and hormone balance, book a free Get Unstuck session here.

Healthy + happiness,

Emma Lisa xx

HEALTH & NUTRITION PRACTITIONER

Emma Lisa, Nutritionist & Women's Practitioner

Emma Lisa is a Nutritionist & Women's Health Practitioner with over 14+ years experience in clean eating nutrition, meal planning and health coaching. She is a published cookbook author, passionate food recipe creator and lifestyle blogger, and an advocate for women's health and anti-diet culture. When she's not in clinic, Emma is mum to five kids, cooking in her test kitchen and a wellness digital creator. She lives in Sydney, Australia.

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Important Note: The information share herein isn't intended to replace professional medical advice. PCOS affects everyone differently, and what works for one person may not work for another. Always consult with your healthcare provider, registered dietitian, or qualified nutritionist before making significant changes to your diet, especially if you're taking medication or have other health conditions. Your medical team knows your individual situation best and can help you create a plan that's right for your unique needs.