Polycystic Ovary Syndrome (PCOS) is a complex hormonal condition that affects up to 20% of females during their reproductive years. While you might already know that PCOS is linked to insulin resistance, inflammation and hormone imbalances, recent research is pointing to a new player in the game: your gut microbiome.
Let’s explore how changes in gut bacteria may influence PCOS symptoms and what you can do to support your gut health.
What is PCOS?
Polycystic Ovary Syndrome (PCOS) affects approximately 12–18% of reproductive-aged women in Australia, with rates rising to 21% in high-risk groups, such as Indigenous Australian women (Jean Hailes for Women’s Health). Shockingly, it’s estimated that up to 70% of those with PCOS go undiagnosed.
PCOS is a hormonal condition that presents in many different ways.
A mini-reviewpublished in recent years examined studies from 2016 to 2020, looking at the relationship between gut bacteria and PCOS. The studies included both human and animal models.
Key findings included:
Reduced biodiversity: Women and adolescent girls with PCOS showed a lower variety of gut bacteria, which is often a sign of poor gut health.
Shifts in specific bacterial strains: Certain bacterial groups were more or less abundant in those with PCOS, which could impact metabolism and hormone regulation.
Across all body types: These changes were found in both lean and overweight individuals with PCOS.
In short, the gut microbiome appears to be altered in people with PCOS, which may contribute to PCOS symptoms.
The good news? You can support your gut health through simple, daily food choices. Here’s what we recommend to help increase microbial diversity:
Fruits and vegetables (aim for variety and colour!)
Legumes and beans like chickpeas, lentils, black beans
Nuts and seeds including almonds, chia and flaxseeds
Wholegrains such as oats, brown rice and barley
Fermented foods like yoghurt, kefir or sauerkraut (if tolerated)
Herbs and spices like turmeric, cinnamon and ginger
Want a gut-loving diet that supports fertility too? Read our blog on The Mediterranean Diet
What Does This Mean for You?
If you’ve been diagnosed with PCOS, it may be worth thinking about adding in foods that support gut health.
While your gut microbiome is just one part of the PCOS picture, supporting it through your diet can be a simple yet powerful way to care for your body and enhance your overall wellbeing from the inside out.
Extra Ways to Support PCOS Symptoms Through Nutrition
1. Choosing lower GI carbohydrates – like brown basmati rice, wholegrain bread, and sweet potato can help stabilise blood sugar levels and support insulin resistance – which many women with PCOS may experience.
2. Be mindful of your carb portions, instead of cutting them out, this can also make a big difference in managing energy levels and hunger throughout the day.
3. Embracing dietary patterns like the Mediterranean diet, rich in anti-inflammatory foods such as extra virgin olive oil, legumes, seafood, and colourful veggies, may not only support hormonal balance but also improve mental wellbeing.
Like all things nutrition, there’s no one-size-fits-all approach. What’s most effective is an individualised, sustainable way of eating that supports your body and lifestyle.
PCOS & the Gut Microbiome
The relationship between gut health and hormones is one of the most promising frontiers in PCOS research. While we’re only just beginning to understand the full picture, nourishing your gut microbiome through food is a powerful step you can take today to support your hormonal health.
Ready to Take the Next Step?
Working with a fertility dietitian can help you to support gut health through food and supplements.
