You have PCOS, and your body loves chaos. Navigating life with PCOS involves the most intense and fluctuating symptoms, from unpredictable cycles and protruding acne to inflammation that leads to consistent bloating. Finding balance in your hormones throughout the day may feel like an insane challenge, but did you know that the foods you eat can fight or fuel these challenges? Your secret weapon is food. And no I’m not talking about a tub of ice cream (sadly). Today, I speak only of anti-inflammatory foods that can take care of that hormonal drama.

By incorporating anti-inflammatory foods, you can successfully support your hormones, reduce bloating, and stabilize your blood sugar. In PCOS, inflammation acts like that one guest who often overstays their welcome. Instead of helping the way it does in healing scrapes, it makes everything worse, leading to insulin resistance, weight gain, and, of course, hormonal imbalances. It simply sets your metabolism on fire and watches it burst into flames. These are some anti-inflammatory foods that your hormones will thank you for…

#1 Omega-3 Fatty Acids

Omega-3 fatty acids play a crucial role in reducing the production of cytokines and prostaglandins, which are compounds that enhance inflammation and worsen insulin resistance. By lowering the effects of these compounds, omega-3 also lowers testosterone levels in the body naturally, which is particularly beneficial for individuals dealing with PCOS, as this improves the management of wacky hormones.

Best sources:

• Fatty fish: Salmon, Mackerel, Sardines
• Plant-based Sources: Chia seeds, Flaxseeds, Walnuts, Tofu

Ways to incorporate your diet:

1. Make chia pudding with almond milk and vanilla extract.
2. Top your salad with walnuts or pieces of salmon.
3. Make a Mediterranean sardine toast.

#2 Leafy Greens

Leafy greens are 100% your best friend, loaded with vitamins, minerals, and antioxidants that soothe inflammation and support hormonal imbalances. Greens like kale and spinach are packed with quercetin and kaempferol, which are compounds that block those inflammatory pathways in your body. Leafy greens also contain a compound that helps the liver break down and eliminate excess estrogen called indole-3-carbinol. This isn’t all; these leafy greens also contain magnesium, which is a super-mineral for PCOS that reduces insulin resistance and fights inflammation. There are numerous benefits; I promise you your body will thank you if you keep leafy greens as a staple in your diet.

Best sources:

• Spinach
• Kale
• Brussel Sprouts
• Broccoli
• Collard Greens

Ways to incorporate into your diet:

1. Kale chips are my go-to creation with the use of an air fryer or an oven!
2. Use collar greens as the base for a wrap instead of tortillas.
3. Add broccoli or brussel sprouts to salads.

#3 Berries

Berries are small but possess a largely impactful anti-inflammatory punch. They help by being rich in polyphenols that protect cells from damage and lower inflammation levels. Berries also have a low glycemic index, which means they don’t spike those insulin levels we try so hard to contain. Berries are also extremely beneficial for lowering cortisol levels and maintaining a healthy gut.

Best sources:

• Blueberries
• Raspberries
• Blackberries
• Cherries

Ways to incorporate into your diet:

1. Make a Greek yogurt bowl with blueberries and honey.
2. Add berries into a smoothie with chia seeds and almond milk.
3. Add blackberries to oatmeal or chia pudding.

PCOS is a wild and ongoing ride, but what you eat can truly make a difference. If you want to fight inflammation, balance your hormones, and feel more energized, recipes high in omega-3s, leafy greens, and berries are where the transformation begins. Start with small diet changes, then gradually work your way toward reducing foods filled with refined carbs and excess sugars. Give your body more of what it needs and soon those sugar cravings will be nonexistent.

“Can I order a replacement body, please? This one is constantly malfunctioning.” – Unknown.