Whole foods are free from artificial sugars, hormones, and preservatives. These foods are as close to their natural, unprocessed state as possible. Fruits, vegetables, whole grains, and legumes are whole foods that you can add to your diet.
Without hormones and preservatives, your endocrine system can better regulate your blood sugar.
Carbohydrates and protein both impact your energy and hormone levels.
Some women with PCOS experience heavy bleeding during their period. This can result in iron deficiency or anemia. If your doctor has diagnosed you with either condition, talk with them about how you can up your iron intake. They may recommend adding iron-rich foods such as spinach, eggs, and broccoli to your diet.
Almonds, cashews, spinach, and bananas are PCOS-friendly foods rich in magnesium.
A diet high in fiber can help improve your digestion. Lentils, lima beans, broccoli, Brussels sprouts, pears, and avocados are all rich in fiber.
Caffeine consumption may be linked to changes Trusted Source in estrogen levels and hormone behavior. Try boosting your energy with a decaf alternative, such as an herbal tea. Kombucha’s probiotic properties may also be beneficial.
And if you can’t go without a caffeine boost, reach for green tea instead.
Before adding more soy to your diet, ask your doctor about the latest research. Soy acts like estrogen in your body. This might help balance hormones if you have PCOS. But there’s also evidence Trusted Source that adding soy to your diet could disrupt your endocrine system.
People with a family history of estrogen-related cancers, such as some breast cancers, should avoid soy products. If your doctor approves adding soy to your diet, consider soy milk, tofu, miso, and tempeh.
Zinc is a trace element that can boost fertility and your immune system.
Evening primrose oil has been used to help with period pain and irregular menstruation
Vitamin D is a hormone that’s vital to your endocrine system.
Cod liver oil contains vitamins D and A, as well as high amounts of omega-3 fatty acids.
Maintaining a healthy weight can help decrease insulin resistance, regulate your period Trusted Source, and reduce your risk of conditions associated with PCOS.
Exercise is important for maintaining a healthy weight. But too much exercise can disrupt your hormones.
Sleep affects your stress levels and helps regulate cortisol to balance your hormones. But sleep disturbances are twice as common Trusted Source for women with PCOS. To up your sleep hygiene:
Reducing stress can regulate cortisol. Many of the strategies mentioned above, such as yoga, getting enough sleep, and cutting caffeine, can contribute to lower stress levels.
Endocrine disruptors are chemicals or ingredients that interfere with or block your body’s natural hormonal reactions.
Be wary of supplements and other therapies that make large claims. Although there’s a fair amount of research on natural treatments for PCOS, more concrete information is still needed to support many alternative remedies.