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Diet

Key Nutrients

Herbs

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/ poly·cys·tic o·var·i·an syn·drome /

noun: an endocrine disorder that impacts metabolic, reproductive, and psychological health. It is characterized by insulin resistance, hyperandrogenism, and often obesity. Management of PCOS frequently involves dietary interventions due to the strong relationship between diet, gut microbiota, and the symptoms and outcomes of PCOS. Tailored nutritional advice is essential for enhancing fertility and overall health.

Diet

Key Nutrients

Herbs

Recipes

Resources

Diet

Key Nutrients

Herbs

Recipes

Resources

Diet should be well balanced, rich in whole foods, and low in processed items. Inositol, omega-3 fatty acids, vitamin D, zinc, and magnesium are key nutrients identified for their beneficial effects on insulin regulation, inflammation reduction, and menstrual regularity.

Diet

Key Nutrients

Herbs

Recipes

Resources

Licorice Root (Glycyrrhiza glabra):

Known for its anti-inflammatory and anti-androgenic properties, making it effective in reducing testosterone levels and improving ovulatory function. These effects can help improve PCOS symptoms like hirsutism, (excessive hair growth) and acne.

Saw Palmetto (Serenoa repens):

Commonly used to manage symptoms associated with elevated androgen levels such as hirsutism (excessive hair growth) and acne, making it a valuable option for PCOS management.

Spearmint (Mentha spicata):

Research shows that spearmint may reduce androgen levels in people with PCOS. High androgen levels are common in PCOS and can contribute to symptoms like hirsutism (excessive hair growth) and acne.

Cinnamon (Cinnamomum verum):

Commonly used to improve insulin sensitivity and reduce insulin resistance, which is a common issue in PCOS. It helps regulate blood sugar levels, potentially reducing the effects of PCOS on the menstrual cycle and fertility.

Dandelion Root (Taraxacum officinale):

Known for its diuretic properties and its role in supporting liver detoxification, which can help manage hormone levels in PCOS.

Chasteberry or Chaste Tree (Vitex agnus-castus):

Often used to regulate menstrual cycles and improve fertility by influencing hormonal balance, particularly increasing progesterone levels. This can be beneficial in PCOS where hormonal imbalance is a major issue.

Ashwagandha (Withania somnifera):

An adaptogen that helps manage stress and cortisol levels, which are important for overall hormonal balance and can indirectly influence PCOS symptoms.

Green Tea (Camellia sinensis):

Rich in antioxidants, it supports weight management and enhances insulin sensitivity. Shown to balance hormones by increasing sex-hormone-binding-globulin, which binds to excess androgens.

Berberine:

Found in several plants, berberine is known for its effectiveness in improving insulin resistance and supporting weight loss, both of which are beneficial in managing PCOS.

Diet

Key Nutrients

Herbs

Recipes

Resources

These recipes focus on incorporating ingredients that naturally combat insulin resistance. They are fiber-rich to improve satiety and support, healthy digestive system, which is necessary for optimal hormone regulation. I’ve added herbs and spices known for their anti-inflammatory properties to help manage systemic inflammation often seen in PCOS. Adequate amounts of omega-3 fatty acids are present to reduce inflammation and support hormonal balance. Lastly, glycemic impact of each ingredient was taken into consideration to prevent blood sugar spikes.

01.

Spearmint and Green Tea Smoothie

ingredients

• 1 cup fresh spearmint leaves (shown to reduce androgen levels and manage hirsutism + acne)
• 1 cup brewed green tea, cooled (rich in antioxidants; shown to enhance insulin sensitivity)
  
• 1 banana (potassium-rich; low glycemic index)
  
• 1/2 cup dairy-free milk (protein; vitamin D)
  
• 1 tablespoon whole flaxseeds (omega-3 fatty acids; lowers androgen levels; anti-inflammatory)
  
• Optional: stevia, or monk fruit to taste (natural sweeteners)
  

directions

1. Prepare tea: Brew the green tea and allow it to cool. I prefer to do this the night before and store it in the fridge.
2. Combine ingredients: In a blender, combine the spearmint leaves, cooled green tea, banana, dairy-free milk, and flaxseeds. Blend until smooth.
   
3. Modifications: If you prefer something slightly sweeter, add 1 tsp of honey.
   
4. Serve: Enjoy immediately for a refreshing, hormone-balancing smoothie.
   

02.

Breakfast Burrito

ingredients

• 2 whole eggs and 2 egg whites (protein; vitamin D)
• 1/2 cup black beans (low glycemic index; rich in fiber; protein)
  
• 1 cup fresh spinach (rich in magnesium and iron)
  
• 1 medium-sized whole grain or low-carb tortilla (fiber; manages blood sugar levels)
  
• 1/4 cup diced bell peppers (vitamin C; antioxidants)
  
• 1/4 cup chopped tomatoes (lycopene and vitamins)
  
• 1/4 avocado, sliced (healthy fats to improve satiety and insulin sensitivity)
  
• 2 tbsp grated goat cheese (calcium; protein)
  
• 1 tbsp olive oil (healthy fats)
  
• Salt, pepper, and spices like cumin or turmeric (flavor; anti-inflammatories)
  

directions

1. Prepare Eggs: In a bowl, whisk the whole eggs and egg whites together with a pinch of salt and pepper. Set aside.
2. Cook Vegetables: Heat the olive oil in a non-stick skillet over medium heat. Add the bell peppers and sauté for 2-3 minutes until slightly softened. Add the tomatoes and spinach, cooking until the spinach is wilted. Season with cumin, turmeric, salt, and pepper to taste.
   
3. Scramble Eggs: Pour the egg mixture into the skillet with the vegetables. Stir gently to combine and cook until the eggs are set but still moist.
   
4. Warm Tortilla: While the eggs are cooking, warm the tortilla in another pan or in the microwave for 10-15 seconds to make it more pliable.
   
5. Assemble Burrito: Lay the warm tortilla on a flat surface. Spread the scrambled egg and vegetable mixture down the center of the tortilla. Top with black beans, avocado slices, and grated cheese.
   
6. Roll Burrito: Fold in the sides of the tortilla over the filling, then roll up from the bottom to enclose the filling completely.
   
7. Serve: Cut the burrito in half, if desired, and serve immediately. You can also wrap it in foil for a grab-and-go breakfast.
   

03.

Salmon Hash

ingredients

• 8 ounces of fresh salmon fillet (rich in omega-3 fatty acids)
• 2 medium sweet potatoes, peeled and diced (low glycemic index, rich in fiber)
  
• 1 medium onion, diced (supports detoxification process and improves immune function)
  
• 1 red bell pepper, diced (rich in vitamin C and antioxidants)
  
• 2 cloves garlic, minced (supports detoxification process and improves immune function)
  
• 2 cups spinach leaves (rich in magnesium and iron)
  
• 2 tablespoons olive oil (health fats)
  
• Salt and pepper to taste
  
• Fresh herbs like dill or parsley (anti-inflammatories)
  
• Optional: 1/4 teaspoon of paprika or smoked paprika for extra flavor
  

Directions

1. Prepare and Cook the Sweet Potatoes: Preheat the oven to 400°F (200°C). Toss the diced sweet potatoes with 1 tablespoon of olive oil, salt, pepper, and paprika if using. Spread them out on a baking sheet and roast in the oven for about 20-25 minutes, or until tender and slightly golden.
2. Cook the Salmon: While the sweet potatoes are roasting, season the salmon fillet with salt and pepper. Heat a skillet over medium-high heat and add 1 tablespoon of olive oil. Place the salmon skin-side down and cook for about 4-5 minutes per side or until cooked through and easily flaked with a fork. Remove from the skillet, let it cool slightly, and then flake into bite-sized pieces, discarding the skin.
   
3. Sauté the Vegetables: In the same skillet, add the diced onion and bell pepper with a pinch of salt, and sauté until the onion is translucent and the peppers are soft, about 5 minutes. Add the minced garlic and cook for an additional minute.
   
4. Combine Ingredients: Add the roasted sweet potatoes and spinach to the skillet with the onions and peppers. Cook, stirring occasionally, until the spinach is wilted.
   
5. Add the Salmon: Gently fold the flaked salmon into the sweet potato and vegetable mixture, heating through while being careful not to break up the salmon too much.
   
6. Garnish and Serve: Remove from heat and adjust the seasoning with salt and pepper if needed. Garnish with fresh herbs like dill or parsley before serving.
   

• Omega-3 Fatty Acids: Essential for reducing inflammation and regulating hormones.
  
• Low Glycemic Index Carbs: Provide a healthy, fiber-rich carbohydrate option that can help maintain stable blood sugar levels.
  
• Antioxidant-Rich Vegetables: Bell peppers and spinach add vitamins, minerals, and antioxidants that support overall health and may help combat oxidative stress in PCOS.
  
• Minerals: Beneficial for managing insulin levels and improving energy.

04.

Spiced Overnight Oats

directions

1. Combine ingredients: In a large bowl, combine oats, almond milk, chia seeds, flaxseeds, and cinnamon. Mix well.
2. Overnight preparation: Cover and refrigerate overnight to allow the oats to absorb the liquid and soften.
   
3. Morning preparation: In the morning, stir the oats and add a little more almond milk if needed for desired consistency.
   
4. Garnish and serve: Top with diced apple, berries, and a drizzle of honey before serving if desired.
   

05.

Chicken Bowl

With Chili and Lime

4 servings

60 minutes

ingredients

• For the Chicken:
  
• 1 lb (450 grams) chicken breasts, thinly sliced (lean protein)
• 2 tbsp olive oil (healthy fats)
• 2 tbsp lime juice (vitamin C)
• 1 tsp chili powder
• 1/2 tsp cumin
• 1/2 tsp garlic powder
• Salt and pepper to taste
• For the Bowl:
  
• 1 cup quinoa, cooked (a complete protein and fiber)
• 1 cup black beans, rinsed and drained (low glycemic index; rich in fiber and protein)
• 1 avocado, diced (healthy fats for hormone balance)
• 1 cup cherry tomatoes, halved (antioxidant)
• 1 cup corn (fiber and vitamins)
• 1 cup cucumber, diced (hydration and low calorie)
• Fresh cilantro, chopped (for garnishing)
• Lime wedges
• For the Dressing:
  
• 3 tbsps olive oil
• 2 tbsp lime juice
• 1 garlic clove, minced
• Salt and pepper to taste

Directions

1. Marinate Chicken: In a bowl, combine 2 tbsp olive oil, 2 tbsp lime juice, chili powder, cumin, garlic powder, salt, and pepper. Add the chicken slices and toss to coat evenly. Let marinate for at least 30 minutes.
2. Cook Chicken: Heat a grill pan or skillet over medium heat. Cook the marinated chicken for 5-6 minutes on each side or until fully cooked and slightly charred. Remove from heat and let it rest for a few minutes before slicing into strips.
   
3. Prepare Dressing: In a small bowl, whisk together 3 tbsp olive oil, 2 tbsp lime juice, minced garlic, salt, and pepper until well combined.
   
4. Assemble Bowls: Divide the cooked quinoa among four bowls. Top each with equal portions of black beans, avocado, cherry tomatoes, corn, and cucumber.
   
5. Add Chicken: Place sliced chili lime chicken on top of the assembled bowls.
   
6. Drizzle with Dressing: Pour the dressing evenly over each bowl.
   
7. Garnish and Serve: Sprinkle chopped cilantro over the bowls and serve with lime wedges on the side.
   

06.

Chili Lime Chick Bowl

ingredients

directions

For the Chicken:

• 4 boneless, skinless chicken breasts (lean protein)
• Juice and zest of 2 limes (vitamin c)
  
• 2 tbsp olive oil (health fats)
  
• 2 garlic cloves, minced
  
• 1 tsp chili powder
  
• 1/2 tsp cumin
  
• 1/2 tsp paprika
  
• Salt and pepper to taste

For the Bowls:

• 1 cup quinoa (GF; fiber-rich)
• 2 avocados, sliced (healthy fats)
• 1 cup cherry tomatoes, halved (low glycemic index; antioxidant)
• 1 cup black beans, rinsed and drained (protein; fiber-rich)
• 1 cup corn - frozen and thawed, or canned no sugar
• 1 red bell pepper, sliced (vitamin C; antioxidants)
• Fresh cilantro, chopped (for garnishing)
• Lime wedges (for serving)

For the Chili Lime Dressing:

• Juice of 2 limes
• 1/4 cup olive oil
• 1 tsp chili powder
• Salt and pepper to taste
  

1. Marinate Chicken: In a bowl, whisk together lime juice and zest, olive oil, minced garlic, chili powder, cumin, paprika, salt, and pepper. Add the chicken breasts, ensuring they are well-coated with the marinade. Cover and refrigerate for at least 30 minutes, or up to 4 hours.
2. Cook Quinoa: Rinse the quinoa under cold water. In a saucepan, bring 2 cups of water to a boil. Add quinoa, reduce heat to low, cover, and simmer for 15-20 minutes until water is absorbed. Fluff with a fork and set aside.
   
3. Grill Chicken: Preheat a grill or grill pan over medium-high heat. Grill the marinated chicken for 6-7 minutes per side, or until fully cooked through and the internal temperature reaches 165°F (74°C). Let it rest for a few minutes, then slice.
   
4. Prepare Dressing: In a small bowl, whisk together lime juice, olive oil, chili powder, salt, and pepper until well combined.
   
5. Assemble Bowls: Divide the cooked quinoa among four bowls. Top each bowl with sliced grilled chicken, avocado slices, cherry tomatoes, black beans, corn, and red bell pepper
   
6. Garnish and serve: Drizzle each bowl with the chili lime dressing and garnish with chopped cilantro. Serve with a lime wedge on the side.
   

07.

Salmon with Quinoa

And Spinach Salad

4 servings

60 minutes

ingredients

directions

• 4 salmon fillets (rich in omega-3 fatty acids)
• 1 cup quinoa (low glycemic index; high in fiber)
  
• 2 cups fresh spinach (magnesium-rich)
  
• 1 avocado, sliced (healthy fats and fiber)
  
• 1/2 cup cherry tomatoes, halved
  
• 1/4 cup chopped walnuts rich in omega-3 and zinc)
  
• 2 tablespoons olive oil (health fats)
  
• 1 tablespoon lemon juice (vitamin c)
  
• Fresh herbs (like dill or parsley) (anti-inflammatories)
  
• Salt and pepper to taste
  

1. Prepare quinoa: Cook the quinoa according to package instructions and let it cool.
2. Prepare salmon: Preheat the oven to 375°F (190°C). Season the salmon with salt, pepper, and fresh herbs. Place on a baking sheet lined with parchment paper and bake for 15-20 minutes, or until cooked through.
   
3. Combine ingredients: In a large bowl, combine the spinach, cooled quinoa, avocado, cherry tomatoes, and walnuts.
   
4. Prepare dressing: In a small bowl, whisk together olive oil, lemon juice, salt, and pepper to make the dressing.
   
5. Garnish and serve: Toss the salad with the dressing and serve with the baked salmon.
   

08.

directions

1. Cook chicken: In a large pot, heat 1 tbsp of olive oil over medium heat. Add the diced chicken, season with a little salt and pepper, and cook until browned and cooked through. Remove the chicken from the pot and set aside.
2. Sauté vegetables: In the same pot, add the remaining tbsp of olive oil, diced onion, garlic, carrots, and celery. Sauté until the vegetables begin to soften, about 5 minutes.
   
3. Add Herbs and Spices: Stir in the fresh thyme, rosemary, turmeric, cinnamon, and cayenne pepper (if using). Cook for another minute until the spices are fragrant.
   
4. Combine ingredients: Return the cooked chicken to the pot along with the diced zucchini, red bell pepper, and kale. Stir to combine.
   
5. Add Broth and Simmer: Pour in the chicken or vegetable broth and bring the mixture to a boil. Reduce the heat to low, cover, and simmer for about 20-30 minutes, or until the vegetables are tender.
   
6. Season and Serve: Taste the soup and adjust the seasoning with salt and pepper as needed. Ladle the soup into bowls and garnish with fresh parsley and basil.
   

Herbed Chicken Soup

ingredients

• 2 tbsp olive oil (healthy fats and hormone balance)
• 1 lb chicken breast, diced (lean protein source)
  
• 1 large onion, diced
  
• 3 garlic cloves, minced Shown to improve glucose control)
  
• 2 carrots, peeled and diced (fiber and beta-carotene)
  
• 2 celery stalks, diced (low calorie; fiber)
  
• 1 zucchini, diced (low glycemic index, nutrient-rich)
  
• 1 red bell pepper, diced (vitamin C; antioxidants)
  
• 1 cup chopped kale (rich in vitamins A, C, and K and minerals)
  
• 1 tbsp fresh thyme, minced (anti-inflammatory)
  
• 1 tbsp fresh rosemary, minced (shown to improve insulin sensitivity)
  
• 1 tsp turmeric powder (anti-inflammatory; and insulin sensitivity)
  
• 1/2 tsp cinnamon (shown to lower blood sugar)
  
• 6 cups low-sodium chicken or veg broth
  
• Salt and pepper to taste
  
• Optional: a pinch of cayenne pepper
  
• Fresh parsley and basil for garnish
  

• Lean Protein: Chicken is a great source of lean protein, essential for muscle maintenance and satiety, helping with weight management in PCOS.
  
• Anti-inflammatory Herbs and Spices: Thyme, rosemary, turmeric, and cinnamon offer anti-inflammatory benefits and may aid in improving insulin sensitivity and hormonal balance.
  
• Fiber-Rich Vegetables: Carrots, celery, zucchini, and kale contribute to the fiber content of the soup, supporting digestive health and blood sugar regulation.
  
• Antioxidant-Rich Ingredients: Garlic, onions, and bell peppers are loaded with antioxidants, supporting the body's natural detoxification processes, reducing oxidative stress, and improving insulin sensitivity.
  
• Bone broth adds collagen and minerals, supporting gut health and inflammation reduction.

09.

directions

1. Blend the Herbs: Combine the dried spearmint leaves, licorice root, cinnamon bark, ginger root, and red raspberry leaves if using, in a bowl. Mix well to ensure the herbs are evenly distributed.
2. Store: Transfer the mixture to an airtight container and store in a cool, dry place to preserve its freshness and potency.
   
3. Brew tea: To prepare a cup of tea, take 1 tablespoon of the herbal blend and place it in a tea infuser or teapot.
   
4. Steep: Pour hot water (not boiling, ideally around 205°F or 96°C) over the herbs. Steep for about 5 to 10 minutes, depending on how strong you prefer your tea. The longer it steeps, the more potent the flavors and herbal benefits.
   
5. Strain and Serve: Remove the infuser or strain the tea to remove the solid herbs. Pour the tea into your cup.
   

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References:

1. Azziz R, Carmina E, Dewailly D, et al. The Androgen Excess and PCOS Society criteria for the polycystic ovary syndrome: the complete task force report. Fertil Steril. 2009;91(2):456-488.

2. Teede H, Deeks A, Moran L. Polycystic ovary syndrome: a complex condition with psychological, reproductive and metabolic manifestations that impacts on health across the lifespan. BMC Med. 2010;8:41.

3. Tremellen K, Pearce K. Dysbiosis of Gut Microbiota (DOGMA)—a novel theory for the development of Polycystic Ovarian Syndrome. Med Hypotheses. 2012;79(1):104-112.

4. Moran LJ, Hutchison SK, Norman RJ, Teede HJ. Lifestyle changes in women with polycystic ovary syndrome. Cochrane Database Syst Rev. 2011;(7).

5. Jeanes YM, Barr S, Smith K, Hart KH. Dietary management of women with polycystic ovary syndrome in the United Kingdom: the role of dietitians. J Hum Nutr Diet. 2009;22(6):551-558.

6. Marsh KA, Steinbeck KS, Atkinson FS, Petocz P, Brand-Miller JC. Effect of a low glycemic index compared with a conventional healthy diet on polycystic ovary syndrome. Am J Clin Nutr. 2010;92(1):83-92.

7. Gower BA, Chandler-Laney PC, Ovalle F, et al. Favourable metabolic effects of a eucaloric lower-carbohydrate diet in women with PCOS. Clin Endocrinol (Oxf). 2013;79(4):550-557.

8. Moran LJ, Noakes M, Clifton PM, et al. Dietary composition in restoring reproductive and metabolic physiology in overweight women with polycystic ovary syndrome. J Clin Endocrinol Metab. 2003;88(2):812-819.

9. Phelan N, O'Connor A, Kyaw Tun T, et al. Hormonal and metabolic effects of polyunsaturated fatty acids in young women with polycystic ovary syndrome: results from a cross-sectional analysis and a randomized, placebo-controlled, crossover trial. Am J Clin Nutr. 2011;93(3):652-662.

10. Douglas CC, Gower BA, Darnell BE, et al. Role of diet in the treatment of polycystic ovary syndrome. Fertil Steril. 2006;85(3):679-688.

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12. Unfer V, Carlomagno G, Dante G, et al. Effects of myo-inositol in women with PCOS: a systematic review of randomized controlled trials. Gynecol Endocrinol. 2012;28(7):509-515.

13. Genazzani AD, Prati A, Santagni S, et al. Differential insulin response to myo-inositol administration in obese polycystic ovary syndrome patients. Gynecol Endocrinol. 2012;28(12):969-973.

14. Phelan N, O'Connor A, Kyaw Tun T, Correia N, Boran G, Roche HM, Gibney J. Hormonal and metabolic effects of polyunsaturated fatty acids in young women with polycystic ovary syndrome: results from a cross-sectional analysis and a randomized, placebo-controlled, crossover trial. Am J Clin Nutr. 2011;93(3):652-662.

15. Wehr E, Pilz S, Schweighofer N, et al. Association of hypovitaminosis D with metabolic disturbances in polycystic ovary syndrome. Eur J Endocrinol. 2009;161(4):575-582.

16. Chacko SA, Sul J, Song Y, et al. Magnesium supplementation, metabolic and inflammatory markers, and global genomic and proteomic profiling: a randomized, double-blind, controlled, crossover trial in overweight individuals. Am J Clin Nutr. 2011;93(2):463-473.

17. Costello RB, Elin RJ, Rosanoff A, et al. Perspective: the case for an evidence-based reference interval for serum magnesium: the time has come. Adv Nutr. 2016;7(6):977-993.

18. Jamilian M, Foroozanfard F, Rahmani E, et al. Effect of two different doses of zinc supplementation on metabolic and androgen indices in women with polycystic ovary syndrome: a double-blind randomized controlled trial. Clin Nutr. 2016;35(2):388-393.

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20. Rodriguez-Leyva D, Bassett CM, McCullough R, et al. The cardiovascular effects of flaxseed and its omega-3 fatty acid, alpha-linolenic acid. Can J Cardiol. 2010;26(9):489-496.

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25. Grant P. Spearmint herbal tea has significant anti-androgen effects in polycystic ovarian syndrome. A randomized controlled trial. Phytotherapy Research. 2010;24(2):186-188.

26. Mang B, Wolters M, Schmitt B, et al. Effects of a cinnamon extract on plasma glucose, HbA1c, and serum lipids in diabetes mellitus type 2. Eur J Clin Invest. 2006;36(5):340-344.

27. Clare BA, Conroy RS, Spelman K. The diuretic effect in human subjects of an extract of Taraxacum officinale folium over a single day. J Altern Complement Med. 2009;15(8):929-934.

28. Jarry H, Spengler B, Porzel A, et al. Evidence for estrogen receptor beta-selective activity of Vitex agnus-castus and isolated flavones. Planta Med. 2003;69(10):945-947.

29. Chandrasekhar K, Kapoor J, Anishetty S. A prospective, randomized double-blind, placebo-controlled study of safety and efficacy of a high-concentration full-spectrum extract of ashwagandha root in reducing stress and anxiety in adults. Indian J Psychol Med. 2012;34(3):255-262.

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