a PCOS girl’s bittersweet snack breakup letter
There was a time when my version of a snack was Takis stuffed inside a jalapeno filled with cream cheese. I kept gummy bears in my bag and made sure I grabbed a honey bun on the morning deli runs before school.
Back then, when life was easy, I didn’t think about ingredients. I just used the excuses of “fast metabolism” or “being bloated.” But when I was diagnosed with PCOS, the dots started connecting fast: the cravings, the fatigue, the breakouts, the hormone swings, and yes, even the anxiety. So many of the snacks I loved were secretly feeding the very issues I was trying to escape.
And while I’m all for balance and food freedom, understanding why certain foods trigger hormone chaos has helped me feel more empowered, not restricted.
Takis
Why I loved them: They were spicy and addictive.
What’s really in them? Enriched corn flour, artificial dyes, MSG, and a ton of sodium.
Why they’re not PCOS-friendly:
- The artificial dyes used in Takis worsen inflammation and hormone balance.
- MSG and high sodium can trigger bloating and mess with your blood pressure, a problem when your hormones are already sensitive.
- The oils used are often refined vegetable oils, which are inflammatory and provide no real nutrition.
Gummy Bears
Why I loved them: Sweet & chewy.
What’s really in them? Corn syrup, sugar, artificial colors, gelatin, and absolutely no fiber.
Why they’re not PCOS-friendly:
- These are straight sugar bombs, causing blood sugar to spike fast, which leads to insulin spikes.
- Over time, that constant insulin overload contributes to insulin resistance, which is already common in PCOS and leads to more symptoms like fatigue, weight gain, and acne.
- The artificial dyes trigger inflammation and have been linked to endocrine disruption.
Little Debbie’s Honey Buns
Why I loved them: Sweet and felt like a hug in pastry form. Don’t even get me started!!!
What’s really in them? Bleached flour, high fructose corn syrup, partially hydrogenated oils (trans fats), artificial flavors.
Why they’re not PCOS-friendly:
- The combination of refined flour and sugar leads to rapid blood sugar crashes that worsen mood swings and fatigue.
- Trans fats from hydrogenated oils are especially harmful to hormone production and ovarian health.
- High fructose corn syrup has been shown to increase belly fat and inflammation, both of which are strongly tied to PCOS symptoms.
Pop Tarts
Why I loved them: Quick breakfast & sugary.
What’s really in them? Refined carbs, sugar, artificial dyes, and trans fats.
Why they’re not PCOS-friendly:
- Pop-Tarts are a high-glycemic food that triggers a sugar spike.
- Repeated insulin spikes increase androgens, leading to acne, irregular periods, and unwanted hair growth.
- With zero fiber, protein, or healthy fats, they leave you hungry way too fast.
The Snack Swap
I’m not entirely against snacks (we’ll discuss snacking and intermittent fasting soon); instead, I snack with my hormones in mind because I’ve learned that food can either fuel healing or fuel chaos.
Here are a few of my upgraded favorites:
| Old Fave | My Hormone-Friendly Upgrade |
|---|---|
| Takis | – Air-popped popcorn with Tajín – Chili-roasted chickpeas |
| Gummy Bears | – Dried mango – Dates stuffed with almond butter |
| Honey Buns | – Banana chia pudding – Peanut butter spread on a rice cake |
| Pop-Tarts | – Almond butter toast with sliced bananas – Overnight Oats |
Breaking up with these snacks was about curating joy in my food, which also includes energy, clearer skin, and a cycle that’s slowly finding its rhythm.
“Eat all the junk food you want – as long as you cook it yourself. That way, it’ll be less junky, and you won’t eat it every day because it’s a lot of work.”
– Michael Pollan
