Top Foods for Managing PMOS
Managing PMOS can often feel like a guessing game, especially when you're navigating the noise of the wellness industry. However, PMOS is a metabolic condition at its core. This means that every time we sit down to eat, we have a direct opportunity to influence our insulin sensitivity, dampen inflammation, and nudge our hormones back into balance.
While general advice like "eat more fibre" is a great start, there are specific, powerhouse foods that target the physiological drivers of PMOS. Here are the top foods I recommend incorporating into your daily rotation to help regulate your cycle and manage symptoms.
Oily Fish (Omega-3 Fatty Acids)
Chronic, low-grade inflammation is a hallmark of PCOS. Oily fish, such as salmon, mackerel, sardines, and anchovies, are the best sources of EPA and DHA, types of Omega-3 fatty acids that are highly anti-inflammatory.
Why it works: Omega-3s help to lower overall inflammation which supports multiple pathways in the body, including our hormonal health.
Walnuts (Boosting SHBG)
Sex Hormone Binding Globulin (SHBG) is a protein produced by the liver that can lock onto hormones and make then inactive, specifically testosterone. Women with PMOS typically have low levels of SHBG, which allows free testosterone to run rampant, causing irregular cycles and hair growth.
Why it works: Walnuts are unique because they have been shown to increase SHBG levels. Try including a handful each day.
Spearmint Tea (The Natural Anti-Androgen)
If you are dealing with the frustrating symptoms of high androgens, such as cystic acne or thinning hair on the head, spearmint tea is a gentle but effective tool.
Why it works: Studies have demonstrated that drinking two cups of spearmint tea a day can significantly lower free testosterone levels and increase Luteinizing Hormone (LH) and Follicle-Stimulating Hormone (FSH). It is one of the most well-researched herbal interventions for managing hirsutism in women with PMOS.
Colourful Vegetables (Polyphenols & Antioxidants)
The lutein cells responsible for producing progesterone are highly sensitive to oxidative stress. To protect these cells and support healthy ovulation, we need a high "antioxidant status."
Why it works: Aim for a "rainbow" on your plate. Dark leafy greens, purple cabbage, beets, and bright peppers are packed with polyphenols. These compounds neutralise free radicals and reduce oxidative stress, creating a safer environment for your follicles to mature and for progesterone to be produced.
The Bottom Line
Managing PMOS isn't about restriction; it's about strategic inclusion. With so much of wellness focused on what we must take out, in my clinic I focus on what we can add in to nourish ourselves.
A Note on Consistency: Just as it takes time for a cycle to regulate, it takes time for nutritional changes to reflect in your bloodwork. Aim for consistency over perfection, and remember that these dietary shifts work best when paired with blood glucose balancing and regular movement.
Grant, P. (2010). Spearmint herbal tea has significant anti-androgen effects in polycystic ovarian syndrome: A randomized controlled trial. Phytotherapy Research, 24(2), 186–188. https://doi.org/10.1002/ptr.2900
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Kalgaonkar, S., Almario, R. U., Livingston, D., Lapointe, M., Sampath, H., & Zivkovic, A. (2011). Differential effects of walnuts vs almonds on improving metabolic and endocrine parameters in PCOS. European Journal of Clinical Nutrition, 65(3), 386–393. https://doi.org/10.1038/ejcn.2010.266
Teede, H. J., Tay, C. T., Laven, J. J. E., Dokras, A., Moran, L. J., Piltonen, T. T., Norman, R. J., & International PCOS Network. (2023). Lifestyle management in polycystic ovary syndrome. Therapeutic Advances in Endocrinology and Metabolism, 14, 1–27. https://doi.org/10.1177/20420188221142019
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