PCOS Guide
PCOS Nutrition
Evidence-based nutrition principles from an Accredited Practising Dietitian, designed to help you manage PCOS through food, not just medication.
What is PCOS?
Polycystic Ovary Syndrome, recently renamed by global consensus to Polyendocrine Metabolic Ovarian Syndrome (PMOS), affects 1 in 10 Australian women. It's a hormonal and metabolic condition often linked to insulin resistance, and the right nutrition approach can make a meaningful difference to symptoms including irregular cycles, energy, weight, and skin health.
A note on the new name.
In May 2026, an international consensus led by Monash University in Australia renamed PCOS to PMOS (Polyendocrine Metabolic Ovarian Syndrome), reflecting that the condition is hormonal and metabolic, not just ovarian. The new name will gradually replace PCOS in clinical guidelines over the next few years. For now, both terms refer to the same condition, and we use PCOS throughout this guide because it remains the most familiar name.
What to Eat & What to Reduce
Managing PCOS isn't about eating perfectly all the time; it's about shifting the overall balance of your plate.
Eat More Of
- Wholegrains Oats, quinoa, brown rice
- Legumes Lentils, chickpeas, beans
- Leafy greens Spinach, silverbeet, kale
- Fatty fish Salmon, sardines, tuna
- Nuts & seeds Walnuts, flaxseed, chia
- Berries Blueberries, raspberries
- Quality proteins & fats Eggs, lean protein, extra virgin olive oil
- Cinnamon Supports blood sugar balance
Worth Reducing
- Refined carbs White bread, pastries
- Sugary drinks Soft drink, juice, cordial
- Ultra-processed snack foods Chips, commercial baked goods
- Alcohol Influences hormonal balance and liver health
- High-GI foods Spike blood sugar quickly
- Excess dairy Can affect some women with PCOS; opt for fermented
- Trans fats Fried and heavily packaged foods
3 Key Principles
A Sample Day of Eating
What a PCOS-Friendly Day Looks Like
Breakfast
Greek yoghurt with mixed berries, chia seeds, and a sprinkle of cinnamon. A couple of boiled eggs on the side adds a good protein base for the morning.
Morning Tea
A small handful of walnuts and a piece of low-GI fruit, apple, pear, or orange all work well.
Lunch
Lentil and roasted vegetable salad with an olive oil dressing, topped with grilled salmon or canned tuna.
Afternoon Tea
Hummus with carrot and cucumber sticks, or a small handful of mixed nuts.
Dinner
Grilled chicken or fish with roasted sweet potato, a generous serve of leafy greens, and a drizzle of tahini.
Numbers Worth Knowing
1 in 10
Australian Women
are affected by PCOS, you are far from alone.
5%
Weight Change
can restore ovulation in some women with PCOS.
25g+
Fibre Daily
supports blood sugar balance and hormonal health.
This guide offers general nutrition education and is a starting point, not a substitute for personalised advice. Every woman's experience with PCOS is different, what works well for one person may not be the right fit for another. An individualised plan from an Accredited Practising Dietitian takes into account your full health picture, medications, lab results, and lifestyle.
Ready for a Plan Built Around You?
Book a consultation with Sana, APD, PCOS specialist,
available in Sydney & online Australia-wide.