9 Evidence-Based PCOS Superfoods Shown To Reduce Symptoms Naturally

About PCOS Superfoods

Once you get the hang of your PCOS Repair breakfast and are motivated to further diminish your PCOS symptoms, explore the additional dietary suggestions below.

Many women with PCOS have been advised for years that weight loss is key to managing their condition. 

This often leads to long periods of following restrictive diets, eliminating various foods, and experiencing feelings of deprivation. 

My approach to handling your PCOS takes a different path.

" Instead of focussing on things to go without, I want you to focus on all of the incredibly helpful things you can add in."

Shifting your mindset from focusing on what you can't have to what you can abundantly enjoy is a powerful tool in maintaining the lifestyle changes discussed in the rest of this book. 

By increasing your intake of PCOS-friendly foods, you'll not only repair your relationship with food but also naturally reduce your consumption of less beneficial items without feeling deprived.

My primary aim for you is to liberate you from your PCOS symptoms and help you thrive, but I also want you to enjoy the journey! 

In my 14 Day PCOS Fast Start Challenge, I delve deeper into each of these foods, offering fun tips and tricks to incorporate them into your diet.

The list that follows isn't a strict regimen of must-eat foods for PCOS healing. 

Rather, it's a guide to nutritious options you might consider adding to your current diet to enhance your results. 

These foods are beneficial regardless of the type of PCOS you have.

SPOTLIGHT: Jaime’s PCOS food story - losing weight whilst feeling full and satisfied

Jaime began working with me three months after her PCOS diagnosis, which came about due to her absent periods and struggles with weight loss. 

She couldn't have a period naturally without medication.

Her doctor's advice was typical yet unhelpful: exercise more, lose weight, and return when ready for pregnancy. 

This left Jaime feeling lost and disheartened. 

She had already tried dieting without success and dreaded the idea of another restrictive meal plan.

Jaime shared that her doctor appointments always felt rushed, and she never felt her condition was adequately explained. 

This lack of understanding made it hard for her to commit to any changes.

Before we adjusted her diet or lifestyle, we first focused on understanding PCOS and how this hormonal imbalance was affecting her symptoms.

Armed with a better understanding of her body's needs, Jaime and I tackled her dependence on coffee and sugar, which she felt were dominating her life. 

We identified how these items were affecting her PCOS and replaced them with healthier choices like decaf green tea and natural sweeteners.

We made sure her meals were filled with nourishing, PCOS-friendly foods as discussed in this post, ensuring she was satisfied after eating. 

Jaime was delighted to find that she could eat freely and enjoy her meals, a refreshing change from her previous restrictive diets.

Incorporating meditation and journaling into her routine became a crucial part of her journey to manage PCOS, highlighting the importance of emotional well-being alongside physical health.

Over three months, Jaime lost 20 pounds (about 9 kilograms) without feeling deprived. 

Her periods became regular without medication, and she gained a sense of control over her PCOS. 

Jaime's complete journey is shared in the video above.

PCOS Superfood #1: Flax Seeds

Flax seeds are rich in lignan, a compound known to reduce the enzyme 5-alphareductase – that converts testosterone into its more potent form, DHT, as noted by Zhang in a 2008 study. 

Research, like the study by Nowak in 2007, indicates that incorporating flaxseeds into your daily diet can effectively help maintain healthy levels of androgens.

It's best to consume flax seeds in ground form because their fibrous husks are tough to digest. You can grind whole seeds using a coffee or spice grinder, or opt for pre-ground flax seeds, which should be stored in the fridge.

I recommend adding one to two tablespoons of ground flax seeds to your diet each day. If you're new to flax seeds or don't usually eat much fiber, start with about half a tablespoon daily and gradually increase to two tablespoons to avoid digestive issues.

A great way to enjoy ground flax seeds is by mixing a generous scoop into my morning PCOS Repair Chocolate Thickshake. You can find this recipe in the PCOS-Friendly Food Formula bonus resource.

PCOS Superfood #2: Brazil nuts

Brazil nuts, often overlooked, are a fantastic natural source of selenium, which is crucial for thyroid support.

The thyroid gland contains the highest amount of selenium in the body and needs adequate levels for maintaining thyroid hormone balance.

 Studies, like the one by Ulrich in 2018, indicate that women with PCOS are three times more likely to have thyroid disorders such as Hashimoto’s thyroiditis.

Thyroid hormone imbalances can exacerbate PCOS symptoms, disrupt regular ovulation, lead to weight gain, infertility, and worsen insulin resistance, as Singla noted in 2015.

You only need two to three Brazil nuts each day to fulfill your selenium requirement. It's important to limit your intake because consuming more can lead to selenium toxicity.

Eating a couple of Brazil nuts daily is an easy and effective way to support your thyroid health, and it's safe even if you already have thyroid issues.

PCOS Superfood #3: Apple Cider Vinegar

Apple cider vinegar has been found to lower fasting blood sugar levels and enhance insulin sensitivity, as noted in a study by Hadi in 2021. 

Additionally, it aids in appetite stimulation and supports healthy weight loss by positively affecting gut bacteria, as Urtasan's 2020 research suggests.

It's particularly beneficial if you often feel nauseous or lack an appetite in the morning. 

I personally begin my day with a tablespoon of apple cider vinegar in a small glass of water about ten minutes before breakfast, which I find helpful in increasing my appetite and improving digestion.

If you're new to using apple cider vinegar, start with a teaspoon and gradually increase to a tablespoon. 

Should you experience any heartburn or digestive discomfort, adjust the amount until you find a dosage that works well for you.

PCOS Superfood #4: Green tea

Green tea has been demonstrated to aid in managing PCOS symptoms by enhancing glucose metabolism and promoting healthy weight loss, as found in a study by Maleki in 2021. 

Additionally, similar to spearmint tea, green tea possesses properties that can lower androgen levels, as indicated in Tehrani's research in 2017.

For optimal benefits, especially if you have Adrenal PCOS or are sensitive to caffeine, choosing decaffeinated green tea is advisable. 

This is because certain types of PCOS can improve with reduced caffeine intake.

Free 3 min Quiz 

PCOS? Which Type Do You Have?

PCOS Superfood #5: Cinnamon

Cinnamon is renowned for its ability to naturally enhance insulin sensitivity. 

In a 2007 study, women with PCOS were given cinnamon or a placebo every day for eight weeks. 

The study, conducted by Wang in 2007, found that those who took cinnamon experienced a significant decrease in insulin resistance, unlike the placebo group.

Further, a 2021 study by Heshmati discovered that cinnamon notably improved HOMA-IR scores, a reliable indicator of insulin levels, without causing any adverse effects.

Incorporating as little as two teaspoons of ground cinnamon into your daily diet can boost insulin sensitivity, which is a primary issue in around 80% of PCOS cases. 

Cinnamon can be easily added to your diet; try sprinkling it on your breakfast, blending it into a smoothie, including it in homemade protein balls, or baking it with pumpkin or sweet potato.

PCOS Superfood #6: Turmeric

Turmeric is rich in curcumin, a potent anti-inflammatory compound. Women with PCOS often experience elevated levels of inflammation, which can be a primary factor in their condition.

Curcumin has been demonstrated to positively affect fasting glucose, fasting insulin, HOMA-IR scores, and cholesterol levels in women with PCOS, according to a study by Chien in 2021. 

While more research is necessary to pinpoint the most effective dosages and forms of turmeric, incorporating turmeric powder into your cooking is a simple and safe method to decrease inflammation and alleviate PCOS symptoms.

PCOS Superfood #7: Fermented foods

It's long been established that women with PCOS have different gut microbiomes compared to others, as highlighted in Zhao's 2020 research. 

The study also reveals that certain gut bacteria can lead to insulin resistance, hyperandrogenism, chronic inflammation, obesity, and diabetes, which are all prominent characteristics of PCOS.

Maintaining a balanced gut microbiome is crucial for managing PCOS, especially if you experience digestive issues along with PCOS symptoms. 

Some of my preferred fermented foods for this purpose include sauerkraut, kimchi, kombucha, and coconut kefir.

If you're not used to these foods, introduce them gradually to your diet. 

Consuming large amounts at once might initially cause some digestive discomfort, but this typically subsides after a few weeks of regular consumption.

PCOS Superfood #8: Oily fish

Oily fish such as salmon, sardines, and mackerel are rich in omega-3 fatty acids, a type of anti-inflammatory healthy fat.

 Research, including a study by Thota in 2019, indicates that omega-3 supplementation can improve insulin resistance and lower the risk of type 2 diabetes.

Additionally, omega-3 can help reduce acne by diminishing skin inflammation, making it an effective way to address this frequent PCOS symptom while also tackling the underlying cause, as noted in Jung's 2013 research.

For optimal benefits, try to include oily fish in your diet three to four times a week. 

If you find it challenging to consume this amount or are seeking quicker results, you might want to consider a high-quality Omega-3 supplement, such as Nourished Daily Omega+.


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PCOS Superfood #9: Berries

Dark berries, such as blueberries, raspberries, and blackberries, are rich in antioxidants. These compounds combat oxidative stress and reduce inflammation in the body. 

Zuo's 2015 study shows that women with PCOS often experience higher levels of oxidative stress, which can be alleviated through an antioxidant-rich diet. 

This is especially relevant for those dealing with Inflammatory PCOS, one of the four types of PCOS.

Berries are also lower in sugar compared to many other fruits, which means they are less likely to cause significant spikes in blood sugar levels. 

They are an excellent option for satisfying sugar cravings while maintaining stable insulin levels.

I personally enjoy adding half to one cup of frozen berries to my morning smoothie or having fresh berries with some coconut yogurt as a delicious snack.


Which one of these foods are you going to add into your meals? 

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About The Author - Tamika Woods

Tamika Woods | PCOS Author | Nourished Natural Health
Tamika Woods, Clinical Nutritionist (B.HS; B.Ed), Bestselling Author

For a decade, Tamika battled chronic acne, irregular cycles, mood swings, hair loss, painful periods, severe digestive issues and Polycystic Ovary Syndrome (PCOS). You name it - she's been there!

Tam was finally able to clear her skin, regulate her cycle, be free of period pain and fall pregnant naturally with her daughter in 2020. It took Tam 10 years and tens of thousands of dollars in tertiary education to get the answers she needed to get better.

She didn’t want other women to suffer as long as she did which is why she has dedicated her life to helping women in the same position as she was.

Tam helps women interpret what their bodies are trying to communicate through frustrating symptoms, and then develop a step-by-step roadmap to find balance again. She's here to help you get on track!

Tamika Woods is the author of the Amazon best seller PCOS Repair Protocol. She holds a Bachelor of Health Science degree (Nutritional Medicine) as well as a Bachelor of Education, graduating with Honours in both.

She is a certified Fertility Awareness Method (FAM) Educator and a certified member of the Australian Natural Therapists Association (ANTA).

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