• Pinterest
• ShareCopied to clipboard
• X

9 Superfoods for PCOS – Functional Foods that Help PCOS Symptoms

Have you ever wondered if some foods can be “superfoods” for pcos?

Superfoods have been hot topics for years with many people wondering if there’s really anything to the idea that certain foods might contain more powerful healing properties.  Maybe you remember the kale craze?  Or when everyone was using spirulina or doing celery juice cleanses.

When I speak about superfoods, those aren’t exactly what I mean.

What is a superfood and how can it help PCOS?

When I talk about superfoods, I’m talking about something in functional nutrition we call a “functional” food and it means a food that has special beneficial health properties and uses, beyond simply being a healthy food.  It has specific uses in the body that can be applied, similar to the way we use supplements.

For PCOS there are several functional foods that I recommend including as a regular part of the diet because they have unique health properties that can actually target different PCOS symptoms.  Let’s take a look at them and why I recommend these particular superfoods for PCOS.

If you’d like to learn more about how functional nutrition can be helpful for PCOS, here’s my article on that.

PCOS Superfood: Spearmint tea

Spearmint tea is an easy and effective treatment for the extra androgens that cause so many issues in PCOS.

If you remember, PCOS has three main root issues (that I cover in great depth in my courses): insulin resistance, chronic inflammation, and adrenal dysfunction.  Each one of these root issues can cause the body to make more androgens (traditionally male hormones).  These androgens turn eventually to testosterone, which then can be converted into something called dihydrotestosterone (DHT).

DHT is a more potent form of testosterone and the one responsible for triggering facial hair growth and hair loss in PCOS.

Spearmint tea lowers testosterone and helps PCOS testosterone symptoms

Spearmint tea helps to lower the levels of these androgens in the body, giving your body less ability to convert to DHT.  Over time, this can help reduce symptoms like hair loss or facial hair (or slow their progression) in PCOS.

How much spearmint tea per day for pcos?

You want to drink about 2 cups of spearmint tea a day (I recommend an organic version like this one) to get the full benefits.  And remember that consistency is really key with something like this!

I recommend making a batch of spearmint tea every couple of days and drinking it iced or even adding it in with smoothies or other drinks.

PCOS Superfood: Cinnamon for PCOS Insulin Resistance

Cinnamon has long been studied for it’s uses with blood sugar issues like diabetes, but it also has benefits and uses for PCOS.

Cinnamon helps to lower glucose levels and sensitize the body to insulin.  Since insulin resistance is such a big component of PCOS for so many, regular doses of cinnamon can help us to process sugars and starches in our diet better.

The coolest part of this, I think, is how well cinnamon goes with so many traditionally starchy foods, like oatmeal and baked goods.  This makes it easy to add in.

Which cinnamon is a superfood for pcos?

There are two kinds of cinnamon that have been studied: cassia and ceylon and overall the studies seem to show effectiveness for both.  Some people do tolerate one over the other, especially if taking it regularly.  If you find that one form gives you a bit of digestive issues, try switching and see.

With any spices, it’s always best to get as high quality as you can afford to ensure they aren’t cut or diluted.  Organic is also best to help avoid heavy metal contamination.  I recommend this brand of cassia and this brand of ceylon cinnamons.

How much cinnamon per day?

1.5 teaspoons a day is the optimal amount to get the benefits for pcos insulin resistance.

PCOS superfood: Matcha

Ah, matcha.

If you’ve followed me for any length of time you know I love matcha with a passion matched by few other things in life.  I start every morning with a matcha latte without fail and have seen so many benefits in my PCOS and health.

Matcha has many health benefits for PCOS and of all these superfoods, I’d say it has the most in one package.

For PCOS, matcha can reduce facial hair, testosterone, improve insulin resistance, improve egg quality and antioxidant status, reduce acne, improve skin health, and more.  It’s such a fantastic thing that I wrote a whole blog about it here: Matcha For PCOS- The Surprising Benefits (and recipe!)

My favorite brand (Aprika Life) is the only one I’ve been drinking at home for the last year and is by far my favorite.  I actually approached them to see if we could partner because I love their product so much.  They have a discount for my readers, use code AMBERFISCHER for 10% off with Aprika Matcha here.

How much matcha per day for PCOS?

Generally, I recommend 1-2 tsp a day of high quality matcha for PCOS.

Cruciferous Vegetables: The hormone balancing superfood

Let’s not sleep on the benefits of specific types of vegetables to the PCOS diet.  Cruciferous vegetables are one thing I recommend all my clients include daily in their PCOS diets.

There are a lot of reasons, but the biggest one is that cruciferous vegetables contain bioactive compounds like sulforaphane and diindolylmethane that help the liver with it’s metabolism of hormones.  Basically, they help your body get rid of old hormones that are no longer needed and reduce their impact on your body.

By facilitating the elimination of excess hormones, cruciferous vegetables help in hormone balance, particularly beneficial for individuals with PCOS who often experience disruptions in hormone levels.

Additionally, cruciferous vegetables aid in detoxification from exogenous estrogens, such as BPA and other endocrine-disrupting chemicals, which contribute to symptoms of estrogen dominance commonly observed in PCOS, such as heavy periods, clotting, fibroids, and hyperplasia.

What are cruciferous vegetables?

Cruciferous vegetables belong to the Brassicaceae family and are packed with essential nutrients and health-promoting compounds. They include broccoli, cauliflower, Brussels sprouts, cabbage, collards, bok choy, kale, and others.

How many cruciferous vegetables per day for pcos?

I recommend at least 1 cup a day of cruciferous vegetables to aid in PCOS hormone balancing.

My favorite way to make them is to coat them in some avocado oil and salt and roast under the broiler in the oven.  Brussels sprouts, in particular are great like this!

Folate for PCOS- getting your greens

Folate, also known as vitamin B9, plays several important roles in the body, particularly in the context of PCOS.  Here’s just a few:

1. Homocysteine Regulation: Folate helps in the metabolism of homocysteine, an amino acid associated with inflammation and cardiovascular risk. In PCOS, elevated homocysteine levels are often observed, and folate helps regulate these levels, thereby reducing the risk of cardiovascular complications associated with PCOS.
2. Hormone Balance: Folate is crucial for hormone synthesis and metabolism. It aids in the production of estrogen and progesterone, two key female hormones. Imbalances in these hormones are common in PCOS, and adequate folate levels support hormone balance, which can help alleviate PCOS symptoms.
3. Ovulation and Egg Quality: Folate is essential for proper egg development and quality. Adequate folate levels can improve ovulation and support healthy egg maturation, which is particularly important for women with PCOS who may experience irregular ovulation or issues with fertility.
4. Inflammation Reduction: Folate exhibits anti-inflammatory properties and helps mitigate chronic inflammation, which is often elevated in individuals with PCOS. By reducing inflammation, folate may help alleviate symptoms such as insulin resistance and menstrual irregularities associated with PCOS.
5. DNA Synthesis and Methylation: Folate is critical for DNA synthesis and methylation, processes that are essential for cell growth, repair, and regulation. Proper DNA synthesis and methylation are vital for reproductive health and may contribute to improved fertility outcomes in women with PCOS.

MTHFR gene mutations and PCOS

Those with PCOS may be at higher risk of something called MTHFR gene mutations that can make it more difficult to process B vitamins.

Sometimes supplementation is necessary here (I usually like to recommend a high quality prenatal with methylated B vitamins like this one or a B complex like this one) but adding more leafy greens like spinach to your day will also help keep your levels optimal.

How many leafy greens per day?

I recommend at least 1 cup a day and usually include this in a daily smoothie or salad.

Superfoods for PCOS: Seeds and functional fiber

Seeds are one of the best sources of fiber and fiber is a true superfood for PCOS.  Fiber helps to increase something called sex hormone binding globulin (SHBG).

Remember when I mentioned how spearmint can reduce DHT by making less androgens available?  Sex hormone binding globulin helps here too because it binds up free floating androgens and makes them unavailable.  This means that they can’t get converted into DHT and therefore they won’t be able to trigger hair growth.

You’ve probably heard me say it by now but it’s worth repeating- a healthy gut is fundamental to health and to managing PCOS.  And a healthy gut is determined by how many beneficial bacteria we have.

Our beneficial bacteria do a lot for us from lowering inflammation levels, to supporting our immune health, to even changing the way some of our genetics express!  Fiber feeds our bacteria and is key for PCOS health.

How much fiber per day for pcos?

The ideal amount of fiber is at least 35 grams a day but if you’ve ever tried to do that, you know it’s not easy!

Adding even a couple of teaspoons of seeds (like chia, flax, sunflower, pumpkin etc) each day- sprinkled on a salad, in a chia pudding, in oatmeal, or wherever, can really help boost not just SHBG but our gut health overall because these foods act as prebiotics- food for good bacteria.

Superfoods for PCOS: Omega 3’s and Fish for PCOS inflammation

Inflammation is a major contributor to PCOS, and omega-3 fatty acids possess potent anti-inflammatory properties.

Those with PCOS often have low levels of omega-3s, exacerbating symptoms related to inflammation and metabolic dysfunction.

Incorporating fatty fish such as cod, sardines and salmon into the diet at least three times a week can significantly reduce inflammation associated with PCOS symptoms like androgens, ovulation issues, and weight management.

However, for individuals who do not consume fish, high-quality fish oil supplements can provide similar benefits, although whole fish consumption is generally preferred due to the synergistic effects of nutrients present in whole foods.

How much fish for PCOS?

I recommend at least 4 oz three times a week, but even more is better.  Preferably eat fish like cod and salmon, and limit consumption of predator fish like tuna.

If you don’t eat fish, you can also get some of these benefits from a high quality fish oil (I recommend this one) but honestly, if you aren’t allergic, I recommend really trying to eat fish.

Superfoods for PCOS: Pumpkin Seeds for PCOS facial hair

Pumpkin seeds act as not just a delicious, protein rich snack that’s full of fiber, but also as a 5-alpha-reductase inhibitor.

5-alpha-reductase is an enzyme that converts testosterone into DHT.  Some foods (like sugar) increase levels of this enzyme.  But others, like pumpkin seeds, help reduce 5-alpha-reductase activity.

Pumpkin seeds really kill two birds with one stone because they are not only great for reducing DHT (and therefore the many different PCOS symptoms like acne and facial hair that go with it) but also are great sources of fiber to feed the gut. They are also a great source of zinc, something that those with PCOS are typically deficient in.

How many pumpkin seeds for PCOS?

Try adding pumpkin seeds with fruit for a healthy snack.  I really like this brand of pumpkin seed snacks- they remove the shell, sprout and salt them, simple but so good!  Great added to salads too!

I recommend about 1/4 cup daily for PCOS, if possible.

Superfoods for PCOS: Dark Chocolate- Minerals for PCOS

Dark chocolate isn’t just a delicious, low sugar snack that satisfies the sweet tooth we all seem to have, it also has powerful benefits for PCOS.

Those with PCOS tend to be deficient or low in minerals magnesium and zinc, which are both associated with increased insulin resistance, inflammation, and PCOS symptoms.  Getting more of these nutrients can help you improve those symptoms, your cholesterol numbers, and even your bone health.

Magnesium is important for hundreds of cellular processes in the body and when we are low, so many things can go haywire.  If you get charlie horse-type cramps in your feet or calves a lot, I always recommend trying some extra magnesium.

You can get more magnesium in a lot of ways- I like natural calm and a good magnesium glycinate supplement when I need a little more.  But one of my favorite ways to get it is by eating 80% dark chocolate.

Dark chocolate is also a great source of flavanols and antioxidants, both important components for gut health and very anti-inflammatory.

How much chocolate for PCOS?

I love having a couple of squares of dark chocolate after dinner or adding some dark chocolate chips to my oatmeal in the morning.  There are a lot of great brands out there but I’m partial to Hu brand.

If you’re deficient in things like zinc and magnesium, sometimes it’s best to supplement as well (I listed some options above)

 

Sample Meal Plan- Superfoods for PCOS

• Pinterest
• X
• ShareCopied to clipboard

If you’re wondering how you’d possibly fit all of these foods into a typical day, it’s not as hard as you think!  Let me show you how I’d do it.

Breakfast-

Matcha latte with collagen

Oatmeal with 1 tsp chia seeds and 1.5 tsp cinnamon

Morning break-

iced or warm spearmint tea

Lunch-

Spinach salad with grilled chicken and chickpeas

Apple cider vinegar and olive oil dressing (two honorary superfoods for PCOS that didn’t quite make the cut)

Snack-

Pumpkin seeds and blueberries

Dinner-

6 oz salmon

2 cups mixed grilled broccoli and sweet potato with avocado oil

Dessert-

2-3 squares dark chocolate

More help with your PCOS Diet- Incorporating Superfoods for PCOS into your daily life

There you have it!  I hope you try this day out and see how it works for you.

If you need more help with your PCOS diet, you can check out my article on planning your diet like a nutritionist. 

I’ve also created 3 courses to help you.  Each comes with lots of advice and support for meal planning.

PCOS Foundations- your intro to the PCOS lifestyle- learn how to address all three root causes at once!

Facial Hair Freedom- a deep dive into PCOS facial hair and how to use food to help tackle it.

Functional PCOS- a deep dive into the PCOS root causes and a functional nutrition approach to managing them.

Find more about all my courses here. 

• Pinterest
• ShareCopied to clipboard
• X