9 Evidence-Based PCOS Superfoods Shown To Reduce Symptoms Naturally

About PCOS Superfoods

Once you get the hang of your PCOS Repair breakfast and feel inspired to keep reducing your PCOS symptoms, check out some of the recommendations below for more things to add into your diet.

Many Cysters have spent years being told they need to lose weight to improve their PCOS.

 This means that we have often spent a long time following restrictive diets, cutting things out of our lives, and feeling deprived. My approach to managing your PCOS is different.

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

This simple mindset shift from restriction to abundance has a powerful impact on your ability to stick to the changes we’ll cover in the rest of this book. 

By eating more of the things that are helpful for PCOS, 
you will not only be able to recover your relationship with food, but you will also naturally crowd out less helpful foods without ever feeling deprived.

While my number one goal for you after reading this book is to be free of your symptoms and thrive with PCOS, I also want you to have fun and enjoy the process! 

I go into depth about each of these foods plus fun tips and tricks to enjoy them in my 14 Day PCOS Fast Start Challenge.

The list below is by no means a list of foods that must be eaten to heal your PCOS. 

It is simply a guide to nutritious foods that you may want to consider adding to your current diet to boost your results. 

These foods are helpful no matter which type of PCOS you have.

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

Jaime and I started working together three months after she was diagnosed with PCOS due to her missing periods and inability to lose weight.

She wasn’t able to have a natural period without the use of medication.

Like so many other Cysters, she was told by her doctor she needed to exercise more, lose weight and come back when she was ready to get pregnant.

 This advice left her feeling completely lost and disheartened.

She’d tried dieting in the past with no results and felt overwhelmed at having to go on yet another restrictive meal plan.

Jaime told me that her visits to her doctor had always been rushed.

She felt like no one had taken the time to explain to her what was going on with her body, which made sticking to changes really difficult.

Before making any tweaks to her diet and lifestyle, we started by simply exploring what PCOS was and how this hormonal imbalance was contributing to her symptoms.

Empowered with the knowledge about what her body needed to thrive, we then addressed her reliance on coffee and sugar which she felt were ‘ruling her life’.

We explored how these foods were contributing to her PCOS and swapped them for alternatives like decaf green tea and natural sweeteners.

We filled her plate with nourishing, PCOS-friendly foods (like those covered in this post) so that she felt full and satiated after all her meals.

Jaime loved that she could eat freely and enjoy herself (a stark contrast to the restrictive diets she had tried in the past!).

Meditation and journaling also became integral parts of her PCOS repair toolkit and she found that supporting her emotional health was just as important as her physical health.

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

Her period started to arrive regularly, without using medication and she finally felt in control of her PCOS.

You can hear Jaime’s full story above.

PCOS Superfood #1: Flax Seeds

Flax seeds contain a compound called lignan that can reduce 5-alphareductase – the enzyme responsible for converting testosterone into its super-potent cousin, DHT. (Zhang, 2008) 

Studies suggest adding flaxseeds to your daily meals is an effective way to support healthy androgen levels. (Nowak, 2007)

Flax seeds are best eaten ground rather than whole as the fibrous husks 
are very difficult to digest.

Try grinding whole seeds in a coffee or spice 
grinder, or buy them pre-ground and store in the fridge.

I suggest one to two tablespoons daily.

If these are a new food for you or you don’t consume much fiber, start slow (around a 1⁄2 tablespoon daily) and gradually work your way up to two tablespoons to reduce any possible digestive discomfort. 

My favorite way to enjoy ground flax seeds is by adding a big scoop into my morning PCOS Repair Chocolate Thickshake (you’ll find this recipe in your PCOS-Friendly Food Formula bonus).

PCOS Superfood #2: Brazil nuts

The top source of selenium, the humble Brazil nut is a great way of naturally supporting your thyroid.

Your thyroid gland has the highest concentration of selenium of any organ in your body and requires sufficient levels to keep your thyroid hormones in balance.

Research shows that women with PCOS are three times more likely to suffer from thyroid disorders like Hashimoto’s thyroiditis. (Ulrich, 2018)

Imbalances in thyroid hormones contribute to worsened PCOS symptoms, irregular ovulation, weight gain, infertility, and insulin resistance. (Singla, 2015)

Just two to three Brazil nuts daily is enough to meet your selenium needs. Consuming more than this can easily put you at a toxic level of selenium, so go easy on these nuts!

Snacking on a couple of Brazil nuts each day is a great way to support your thyroid and is safe even if you have existing issues with your thyroid.

PCOS Superfood #3: Apple Cider Vinegar

Apple cider vinegar has been shown to reduce fasting blood sugar levels and improve insulin resistance. (Hadi, 2021)

It also helps to stimulate your appetite and support healthy weight loss by improving your gut bacteria. (Urtasan, 2020)

 It is a great choice if you feel nauseous or don’t have an appetite in the morning.

I like to start my day with a tablespoon of apple cider vinegar in a small glass of water around ten minutes before my breakfast as I find this helps to boost my appetite and improve my digestion.

If this is new for you, start with a teaspoon and work your way up to a tablespoon. 

If you notice any heartburn or digestive discomfort, reduce your amount until you find the right dose for you.

PCOS Superfood #4: Green tea

Green tea has been shown to support PCOS symptoms by improving how well your body handles glucose, as well as supporting healthy weight loss. (Maleki, 2021)

Like spearmint tea, green tea also has androgen-lowering effects. (Tehrani, 2017)

Ideally, opt for decaf green tea because some types of PCOS benefit from a reduction in caffeine, particularly if you relate to the Adrenal PCOS type.

Free 3 min Quiz 

PCOS? Which Type Do You Have?

PCOS Superfood #5: Cinnamon

Cinnamon is one of the best natural insulin sensitizing spices.

A 2007 study gave women with PCOS either cinnamon or a placebo daily for eight weeks. 

After two months, the women consuming cinnamon had a significant reduction in insulin resistance, whereas there was no change in the placebo group.  (Wang, 2007)

Another 2021 study found that cinnamon greatly improved HOMA-IR scores (an accurate measurement of insulin) and caused no side effects. (Heshmati, 2020)

As little as two teaspoons of ground cinnamon daily can improve insulin sensitivity, the root cause of at least 80% of PCOS cases. 

Try sprinkling some cinnamon over your breakfast, adding it to a smoothie, mixing it into a homemade protein ball, or even baking it on pumpkin or sweet potato.

PCOS Superfood #6: Turmeric

Turmeric contains a powerful anti-inflammatory compound called curcumin.

Women with PCOS have been shown to have higher levels of inflammation, sometimes to the extent that it’s the number one root cause of your PCOS.

Curcumin has been shown to improve fasting glucose, fasting insu
lin, HOMA-IR, and cholesterol levels in women with PCOS. (Chien, 2021)

More research is needed to determine the exact dosages and forms of turmeric that are best, however adding some turmeric powder to your cooking is a safe and easy way to reduce your inflammation and improve your PCOS symptoms.

PCOS Superfood #7: Fermented foods

We’ve known for a long time that women with PCOS have different gut microbiomes to other women. (Zhao, 2020)

Research shows that certain gut bacteria can cause insulin resistance, hyperandrogenism, chronic inflammation, obesity, and diabetes – all key features in PCOS. (Zhao, 2020)

Supporting your gut microbiome balance is key in managing PCOS, particularly if you suffer from digestive issues alongside your PCOS symptoms.

My favorite fermented foods to include are sauerkraut, kimchi, kombucha, and coconut kefir. 

If you are new to eating these foods, add them into your diet slowly as large amounts can initially cause some digestive discomfort. 

This will usually pass after a few weeks of including these foods.

PCOS Superfood #8: Oily fish

Oily fish like salmon, sardines, and mackerel contain high amounts of omega-3 fatty acid - a naturally anti-inflammatory healthy fat source. 

Studies show that omega-3 supplementation improves insulin resistance and reduces the risk of developing type 2 diabetes. (Thota, 2019)

Omega-3 also helps to reduce acne by lowering inflammation in your skin, so is a great way to tackle this common PCOS symptom while you work on your root cause. (Jung, 2013)

Aim to enjoy oily fish three to four times per week to gain the benefits. 

If you struggle to meet this intake or for faster results, consider a high quality Omega 3 supplement like Nourished Daily Omega+.


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PCOS Superfood #9: Berries

Dark berries like blueberries, raspberries, and blackberries contain high levels of antioxidants – compounds that naturally fight oxidative stress and help to lower inflammation in your body. 

Women with PCOS have been shown to have higher levels of oxidative stress37 and this can be reduced by eating a diet rich in antioxidants. (Zuo, 2015)

This is particularly true if you are dealing with Inflammatory PCOS – one of the four types of PCOS.

Berries are also low in sugar compared to most other fruits, meaning they won’t spike your blood sugar levels as significantly. 

They are a great choice to satisfy your sugar cravings while keeping your insulin levels in check. 

I love adding 1⁄2 to 1 cup of frozen berries to my morning smoothie, or enjoying fresh berries with some coconut yogurt as a snack.


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

Tell us in the PCOS Repair Cysterhood group!

Not a member of the Cysterhood yet? It's 100% free to join hundreds of other Cysters healing their PCOS together.

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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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