DINA'S DIETARY DO'S: LIVING WITH PCOS

A Note on Privilege, Access & Prevention

I know that implementing all of these swaps isn’t realistic for everyone. Having access to fresh produce, quality protein, and alternatives like almond milk is a privilege—not a given. Im lucky enough to always have had the means for these changes, and I recognize that this advice is easier said than done.

That’s why I created Health As A Whole. I believe that preventive care—education, diet, movement, stress management—is the most cost-effective and scalable approach to reducing chronic disease and improving long-term outcomes for everyone, especially women with conditions like PCOS.

So whether you try one swap or all of them, know this: small steps matter. And you’re not in this alone.

 Why: Let’s talk science. People with PCOS often have insulin resistance, meaning our bodies don’t respond well to insulin—the hormone that helps glucose get into our cells. As a result, we tend to have higher insulin levels, which:

• Stimulates excess androgen (testosterone) production

• Disrupts ovulation

• Encourages fat storage (especially around the belly)

• Worsens acne and hair growth

Processed snacks made of refined carbs cause quick blood sugar spikes, leading to insulin surges. That spike-crash cycle? It messes with our metabolism and mood.

In contrast, non-starchy veggies are high in fiber, low on the glycemic index, and full of antioxidants. Fiber slows glucose absorption, reducing insulin response and inflammation. Bonus: they’re crunchy, colorful, and fun to dip.

Soluble fiber: slows digestion and glucose absorption; Prebiotic compounds: feed your gut bacteria (which influence hormone regulation; B vitamins and magnesium: vital for energy metabolism and mood

These swaps support more stable blood sugar and fewer cravings, while still giving you comfort food vibes.

 Why: Dairy can increase IGF-1 (insulin-like growth factor 1), which stimulates ovarian androgen production and worsens hormonal acne, irregular cycles, and inflammation.

Many people with PCOS also have casein sensitivity, especially to the A1 beta-casein found in most conventional dairy. That’s why A2 milk, goat’s milk, or unsweetened plant-based alternatives may be better tolerated.

Now, I’m not dairy-free all the time—I live for the occasional cheese pizza or mint chip ice cream. But minimizing daily dairy has massively improved my symptoms. It’s about balance, not restriction.

 Why: Protein stabilizes blood sugar, promotes fullness, and prevents the snack attacks I used to have every 90 minutes.

For people with PCOS, prioritizing protein at every meal:

• Reduces insulin demand

• Boosts muscle mass and metabolism

• Provides essential amino acids that support hormone production and neurotransmitter balance

Omega-3 rich proteins like salmon also reduce inflammation, which is often elevated in PCOS and tied to symptoms like fatigue, bloating, and brain fog.

Hydration is crucial for PCOS:

• Supports detoxification of excess hormones via the liver and kidneys

• Flushes excess glucose (literally—through pee)

• Reduces cravings, especially for sweets

• Prevents dehydration-induced cortisol spikes, which can worsen insulin resistance

• Aids digestion (especially helpful if PCOS = constipation for you, like it does for me sometimes)

Try adding lemon, mint, cucumber, or spearmint tea (bonus: spearmint may reduce androgens!) to keep it fun.

With love, fiber, and a full water bottle, 

Dina 🤍 

Founder of Health As A Whole | PCOS Warrior (always)