PCOS and Fertility: How Nutrition Can Help You Conceive
Polycystic Ovary Syndrome (PCOS) affects up to 10% of women of reproductive age and is one of the leading causes of female infertility. If you've been diagnosed with PCOS, you might feel overwhelmed by conflicting dietary advice or worried about your ability to conceive now or in the future.
While PCOS can present fertility challenges, many women with PCOS conceive naturally or with minimal intervention—especially when they understand how to use nutrition strategically to support their reproductive health.
Understanding PCOS and Fertility
PCOS is a hormonal disorder characterised by:
Irregular or absent ovulation
Elevated androgen (male hormone) levels
Insulin resistance (in up to 70% of women with PCOS)
Often, but not always, cysts on the ovaries
How PCOS affects fertility:
Irregular ovulation makes timing conception difficult
Insulin resistance can disrupt hormone balance
Elevated androgens can interfere with egg development
Inflammation may impact egg quality
The PCOS-Fertility-Nutrition Connection
Research consistently shows that nutrition interventions can significantly improve PCOS symptoms and fertility outcomes:
Some studies demonstrate that dietary changes can restore ovulation in many women with PCOS
Weight loss of just 5-10% can improve fertility markers
Specific nutrients can help manage insulin resistance and inflammation
The right eating approach can support hormone balance
Key Nutritional Strategies for PCOS and Fertility
1. Balance Blood Sugar and Improve Insulin Sensitivity
Why it matters: Insulin resistance drives many PCOS symptoms and can interfere with ovulation.
Practical strategies:
Eat regular, balanced meals (don't skip meals)
Include protein with every meal and snack
Choose complex carbohydrates over refined options
Add healthy fats to help slow digestion
Consider eating larger meals earlier in the day
Example meal: Grilled chicken with quinoa and roasted vegetables, drizzled with olive oil or tahini
2. Focus on Anti-Inflammatory Foods
Why it matters: PCOS is associated with chronic low-grade inflammation, which can impact fertility.
Include more:
Fatty fish rich in omega-3s (salmon, sardines, mackerel)
Colourful fruits and vegetables (berries, leafy greens, bell peppers)
Nuts and seeds (especially walnuts and flaxseeds)
Herbs and spices (turmeric, ginger, cinnamon)
Green tea
3. Support Hormone Balance
Key nutrients for PCOS:
Inositol: Often called "nature's metformin" for its ability to improve insulin sensitivity
Sources: Oranges, cantaloupe, beans, brown rice
Consider supplementation if approved by your primary health provider (2-4g daily of myo-inositol)
Chromium: Helps improve glucose metabolism
Sources: Broccoli, whole grains, lean meats
May be beneficial as a supplement in some cases
Vitamin D: Often deficient in women with PCOS
Sources: Fatty fish, egg yolks, fortified foods
Usually requires supplementation due to limited food sources
Magnesium: Supports insulin sensitivity and hormone production
Sources: Dark leafy greens, nuts, seeds, whole grains
4. Optimise Fiber Intake
Why it helps:
Supports healthy digestion and elimination of excess hormones
Helps stabilise blood sugar
May improve insulin sensitivity
Aim for: 30-35g daily from varied sources
Vegetables, fruits, legumes, whole grains, nuts, seeds
Sample PCOS-Friendly Meal Plan
Breakfast
Option 1: Vegetable omelette (3 eggs) with spinach and bell peppers, served with half an avocado Option 2: Greek yoghurt with mixed berries, chopped walnuts, and a sprinkle of cinnamon
Lunch
Option 1: Large salad with grilled salmon, chickpeas, mixed vegetables, and olive oil dressing Option 2: Lentil soup with a side of mixed green salad
Snack
Option 1: Apple slices with almond butter Option 2: Handful of mixed nuts, seeds and 85% dark chocolate
Dinner
Option 1: Grilled chicken or steak with roasted Brussels sprouts and sweet potato Option 2: Baked cod with steamed broccoli and brown rice
Foods to Limit with PCOS
Refined carbohydrates:
White bread, pasta, rice
Sugary cereals and snacks
Pastries and baked goods
Sugary foods and drinks:
Soda and fruit juices
Candy and sweets
Processed snacks
Highly processed foods:
Fast food
Packaged convenience meals
Foods with long ingredient lists
Note: This isn't about perfection or complete elimination—it's about making these foods occasional treats rather than daily staples.
Lifestyle Factors That Support PCOS and Fertility
Exercise
Regular moderate exercise can improve insulin sensitivity
Aim for 150 minutes of moderate activity weekly
Include strength training
Don't over-exercise, which can stress hormones further
Stress Management
Chronic stress can worsen PCOS symptoms
Practice stress-reduction techniques like yoga, meditation, or deep breathing
Prioritise adequate sleep (7-9 hours nightly)
Consider nervous system support approaches
Weight Management (if relevant)
Even modest weight loss (5-10%) can restore ovulation
Focus on sustainable changes rather than restrictive diets
Work with a qualified practitioner for personalised guidance and ongoing support
When to Seek Professional Support
Consider working with a fertility nutritionist if:
You're feeling overwhelmed by PCOS dietary recommendations
You want personalised meal and nutrition planning and supplement guidance
You're preparing for fertility treatments
You have other health conditions alongside PCOS
You're not seeing improvements with general dietary changes
Consider medical evaluation if:
You haven't had a period in several months
You're actively trying to conceive and need ovulation support
You want to explore fertility treatments
You need help managing other PCOS symptoms
Success Stories and Hope
Many women with PCOS successfully conceive with the right support. Women who go on to:
Restore regular ovulation through nutritional changes
Improve their response to fertility treatments
Manage PCOS symptoms effectively during pregnancy
Conceive naturally after being told it would be difficult
While PCOS can present fertility challenges, it's absolutely not a barrier to having the family you want. The key is understanding how to work with your body through targeted nutrition, appropriate medical care when needed, and lifestyle strategies that support hormone balance.
Remember: every woman with PCOS is different. What works for one person may need to be adjusted for another. The goal is finding the approach that helps you feel your best while supporting your fertility goals.
If you have PCOS and are thinking about conception, consider booking in a free discovery call to discuss how I can support you.