Is Dieting Necessary to Improve PCOS Symptoms? A Dietitian's Take on Nutrition for Women's Health

Why "Dieting" Often Misses the Mark for PCOS

The terms "diet" and "dieting" are often used interchangeably, but they can mean different things depending on the context. While making diet changes can be beneficial for managing PCOS, it’s important to distinguish between short-term, crash dieting and long-term, sustainable dietary habits.

For many, dieting brings to mind restrictive measures aimed at weight loss. This approach often falls short when it comes to PCOS. Why? Crash diets or fad diets—such as very low-calorie diets, keto, or juice cleanses—often fail to provide the necessary fuel to support metabolic health, neglect the right macronutrient balance for blood sugar control, and can be deficient in key micronutrients. Additionally, they can increase stress or foster an unhealthy relationship with food, which can contribute to worsening PCOS symptoms.

Instead of restrictive dieting, a mindful approach to modifying your diet can provide the nutrients your body needs to manage PCOS and improve your overall health and well-being.

Nutrition Foundations for Managing PCOS and Women’s Health

There is no one-size-fits-all approach to nutrition for women with PCOS, but in my experience as a women's health dietitian, I’ve seen many women struggle with key nutrition foundations that are critical for managing PCOS, as well as other women’s health issues such as period problems, fertility challenges, hypothalamic amenorrhea, and perimenopause. These foundational principles are often overlooked, despite their significant impact on overall health and well-being. Key areas to focus on include:

• Properly fueling the body to maintain stable appetite, consistent energy levels, and support metabolic health. When the body lacks energy, it will prioritize your survival not reproductive health.

• Balancing blood sugar by regularly eating and balancing macronutrients (i.e., protein, fat, and carbs) at meals to help stabilize hormones and manage PCOS symptoms. For instance, frequent insulin and blood sugar spikes can increase androgen levels and promote low-grade inflammation, both of which can worsen common PCOS symptoms such as acne, hair thinning, excessive body hair growth, and anovulation.

• Incorporating whole, nutrient-dense foods that provide the essential amino acids, essential fatty acids, vitamins, minerals and phytonutrients needed for overall health. Relying heavily on ultra-processed foods leads to missed opportunities for consuming these essential nutrients and contributes to inflammation.  

• Including colorful plant foods that are rich in fiber, antioxidants, and anti-inflammatory properties can help support gut health, reduce oxidative stress, and combat inflammation, which are important for managing PCOS and overall health.

• Staying properly hydrated to support optimal bodily functions.

The goal is to nourish your body in a way that stabilizes hormones, supports reproductive health, and optimizes metabolism. Rather than always focusing on “foods to avoid,” the emphasis should be on "foods to include" so you are consuming a balanced, nutrient-dense diet that meets your body’s needs and promotes long-term health.

The Power of Balanced Eating for PCOS

For many women with PCOS, focusing on balanced meals and understanding what their body truly needs can be transformative. Many women find that eating every four hours or so while awake—typically three well-balanced meals per day with snacks as needed —helps them feel their best. One simple and effective approach to achieving this balance is the Plate Method. This method supports blood sugar control, proper fueling, adequate fiber intake, and ensures the consumption of essential micronutrients, all of which are crucial for managing PCOS symptoms. 

The Plate Method: A Simple, Balanced Approach

Here’s how to use the Plate Method:

• ½ Plate: Non-starchy vegetables (like leafy greens, broccoli, or bell peppers)

• ¼ Plate: Protein (like eggs, poultry, meat, fish, seafood)

• ¼ Plate: Carbohydrates (like quinoa, sweet potatoes, winter squash, fruit, or whole grains)

• 1-2 Servings of healthy fats (e.g., olive oil, avocado, nuts)

  
  

This method ensures you’re nourishing your body with the right balance of macronutrients while stabilizing blood sugar and supporting hormone health. Here’s a quick and easy meal idea for Stuffed Sweet Potatoes that follows the Plate Method:

Recipe: Stuffed Sweet Potato

Yields: One serving

Ingredients:

• Small to medium sweet potato

• ½ cup of cooked, shredded or ground meat or poultry

• Toppings of choice (cheese, herbs, taco seasoning, etc.)

• Fresh side salad with leafy greens, cherry tomatoes, cucumbers, onions, and shredded carrots with extra virgin olive oil and vinaigrette

Instructions:

1. Bake or microwave a sweet potato until tender (about 5-7 minutes in the microwave).

2. Slice the potato in half and fluff the inside with a fork.

3. Top with protein (e.g., cooked ground turkey with taco seasoning) and your favorite toppings (e.g., sprinkle of cheese).

4. Serve with a fresh side salad drizzled with extra virgin olive oil and vinaigrette.

   
   

Individualized Nutrition for PCOS

While the Plate Method is a great starting point, each woman's nutritional needs vary, and adjustments may be needed based on individual symptoms, lifestyle, and health goals. This is where personalized, professional can make all the difference. For instance, some women with PCOS don't tolerate as many carbohydrates as others. In these cases, we may need to reduce carbohydrate intake at certain meals while we work to improve her insulin sensitivity and carbohydrate tolerance.

If you're struggling with PCOS and are unsure how to create a plan that works for you, working with a dietitian like myself can help you develop a tailored nutrition and lifestyle strategy that truly fits your needs. Together, we’ll assess your symptoms, preferences, and goals to create a practical, sustainable plan that helps you manage PCOS effectively and feel your best.

Ready to take the next step? Book a 1:1 consultation with me to start creating a nutrition and lifestyle plan designed specifically for you. Click here to learn more about services with aNue Nourished.

Final Thoughts: From Restrictive Dieting to Nourishing Nutrition

The key to improving PCOS symptoms is not through restrictive, crash dieting but through nourishing your body with balanced, nutrient-dense foods and using targeted supplementation as needed. By focusing on overall wellness and hormone support rather than weight loss alone, you can feel more energized, improve your health, and better manage PCOS symptoms.

References

Che, X., Chen, Z., Liu, M., & Mo, Z. (2021). Dietary interventions: a promising treatment for polycystic ovary syndrome. Annals of Nutrition and Metabolism, 77(6), 313-323. https://doi.org/10.1159/000519302

Pateguana, N. B., & Janes, A. (2019). The contribution of hyperinsulinemia to the hyperandrogenism of polycystic ovary syndrome. Journal of Insulin Resistance, 4(1), 1-3.

Teede, H. J., Tay, C. T., Laven, J., Dokras, A., Moran, L., Piltonen, T., ... & Joham, A. E. (2023). International evidence-based guideline for the assessment and management of polycystic ovary syndrome 2023. https://doi.org/10.1093/humrep/dead156