Polycystic Ovary Syndrome (PCOS) is a complex and often emotional condition affecting 1 in 10 women in the UK. Finding a dietitian or nutritionist who specialises in PCOS can be transformative in managing symptoms and improving overall long-term health. Here’s why this specialisation matters:
1. PCOS-Specific Expertise
Hormonal Understanding
PCOS is a complex endocrine disorder, and managing it requires an in-depth understanding of how diet impacts hormones like insulin, androgens (eg: testosterone), and estrogen. A specialist can interpret the medical tests and tailor your nutrition to improve hormonal balance.
PCOS Symptom Management
Specialists will know the wide variety of symptoms which can result from PCOS like irregular periods, brain fogs, sugar cravings, acne, hair loss, and weight gain, all of which often require nuanced dietary and lifestyle adjustments.
THIRD SISTER TIP: BALANCE THROUGH KNOWLEDGE
Working with a dietitian or nutritionist that specialises in PCOS can help you integrate foods rich in zinc (like pumpkin seeds) and magnesium (like leafy greens) into your diet to support hormonal health.
Source: BDA – Polycistic Ovary Syndrome (PCOS) and diet
2. Insulin Resistance Focus
Targeted Approach
Up to 30-70% of people with PCOS will go on to develop some form of insulin resistance. The best nutritionist or dietitian for PCOS will design a low-glycemic and balanced macronutrient diet to stabilise blood sugars and improve insulin sensitivity.
Preventing Long-Term Risks Common to PCOS
Effective blood sugar management reduces the risk of developing type 2 diabetes, gestational diabetes, cardiovascular diseases and non-alcoholic liver disease, which are more prevalent in people with PCOS.
THIRD SISTER TIP: STEADY SUGAR STEPS
Pair wholemeal carbohydrates with protein and/or healthy fats to slow down sugar absorption. For example, enjoy wholemeal pasta with a large spoonful of homemade bolognese and parmesan.
Source: Diabetes UK – Polycystic Ovary Syndrome (PCOS)
3. Personalised Diet Plans
Personalised Nutrition
A one-size-fits-all diet often doesn’t work for PCOS because symptoms and their severity vary widely. A specialist will assess your unique needs, priorities, routines, weight goals (if any), activity level, and specific symptoms.
Flexible Solutions
Whether it’s low-carb, Mediterranean, or anti-inflammatory, a PCOS-savvy nutritionist or dietitian can recommend evidence-based dietary approaches tailored to your preferences and lifestyle.
THIRD SISTER TIP: PERSONAL PLATE
Experiment with different dietary approaches under the guidance of a dietitian or nutritionist that specialises in PCOS. Even if your life and work means you have to eat out a lot, a specialised dietitian or nutritionist will take this into account and provide practical tools to help stay on track and develop sustainable long term changes.
4. Sustainable Weight Management
Understanding Weight Challenges
Weight loss is particularly difficult with PCOS due to hormonal imbalances and a slowed metabolism. A specialist can create realistic, sustainable plans that address these hurdles.
Breaking the Cycle
Losing even 5-10% of body weight can significantly improve PCOS symptoms. A specialist can guide you towards this goal without triggering ineffective restrictive eating patterns.
THIRD SISTER TIP: SMALL WINS ADD UP
Focus on consistent, small changes rather than perfection. Aim for a balanced meal at least once a day to build long-term habits. Working with a dietitian or nutritionist that specialises in PCOS can help you identify actionable steps tailored to your condition.
5. Focus on Anti-Inflammatory Diets
Addressing Chronic Inflammation
PCOS is often accompanied by low-grade inflammation, which can worsen symptoms. A dietitian or nutritionist can help incorporate anti-inflammatory foods like omega-3s and fiber-rich vegetables into your diet.
THIRD SISTER TIP: VEG OUT
Saturated fat is pro-inflammatory and mostly found in animal products. Replacing some of your meaty meals with oily fish or vegetable alternatives can go a long way to reduce long-term low-grade inflammation.
Source: Harvard Health – Turmeric benefits: A look at the evidence
6. Improved Reproductive Health
Tailored for Reproductive Health
A dietitian or nutritionist can improve your diet to support reproductive health, including hormonal balance, nutritional optimisation, and menstrual cycle regulation.
Hormonal Support
A dietitian can recommend foods, nutrients, and lifestyle changes that support healthy hormone levels and menstrual regularity, improving overall reproductive health, and increasing chances of conceiving.
THIRD SISTER TIP: FERTILITY FUEL
Foods rich in folate (like lentils) and omega-3s (like salmon) support reproductive health. A nutritionist that specialises in PCOS can tailor recommendations for your needs.
7. Avoiding Misinformation
Evidence-Based Guidance
There’s a lot of misinformation about PCOS online, from fad diets to unproven supplements. A qualified nutritionist or dietitian will provide scientifically-backed strategies and debunk myths.
Supplement Advice
They can review your current supplements regimen and guide you on whether supplements like inositol, berberine, vitamin D, or magnesium are appropriate for you.
THIRD SISTER TIP: SCIENCE FIRST
Be cautious about health claims online. Always consult a trusted professional such as a dietitian or nutritionist before making significant dietary or supplement changes. Evidence-based guidance ensures safe and effective solutions.
Source: Nice UK – Polycystic ovary syndrome
8. Mental and Emotional Support
Holistic Approach
Specialists understand the emotional toll of living with PCOS and can support not just your physical health but also your mental well-being by creating a positive, judgment-free space.
Accountability
Regular check-ins with a dietitian or nutritionist help keep you motivated and consistent.
Third Sister Tip: “Support Circle”
Surround yourself with a support system—whether it’s friends, family, or a professional—to stay encouraged throughout your journey.
Source: NIH – The Invisible Struggle: The Psychosocial Aspects of Polycystic Ovary Syndrome
In summary, a dietitian or nutritionist that specialises in PCOS can provide tailored, effective, and sustainable strategies to help you manage your symptoms, improve reproductive health, and prevent long-term health complications. Their expertise ensures you’re addressing your unique needs in a way that aligns with your lifestyle. Want to chat to Third Sister about how to manage your PCOS symptoms through nutrition and diet? Schedule a free initial consultation today.
