Why Balance Nutrition, Not Restriction, Works Best For My PCOS

“I matter. My health matters.”

September 23, 2025

"PCOS may be part of our lives, but it doesn’t have to define the way we live. "

Those of us who struggle with weight and inflammation, how often have we heard “just switch up your diet”, “go to the gym this many times of week” or “you just need to count calories”? It can be quite annoying, right? I understand loved ones and friends wanting to support and help. However, we are not “one size fit all”. What works for one person, may or may not work for another. Our bodies are unique and process food and energy differently. Other factors, such as underlying health conditions plays a vital role in how our bodies process nutrients. In my case, PCOS has been a major influence. Let me explain it a little further if you don't mind.

Living with PCOS (polycystic ovarian syndrome) hasn’t always been easy. For years, I felt like my body was working against me. The irregular cycles, mood swings, fatigue, and the frustration of not knowing how to fix it. Doctors gave me quick answers (usually birth control), but what I craved was a way to actually feel better every single day. Over time and with research, I discovered that food plays a powerful role in how my body responds to PCOS. Insulin resistance is a popular health issues with PCOS and it plays a major role in weight loss and gain. It's more difficult for someone who has insulin resistance or diabetes to lose and maintain weight then it is for someone who isn't insulin resistant or diabetic. For example, I can eat the exact same foods as someone else who's my age, height, and weight but is not diabetic and they will lose pounds in weeks and I might actually gain. The reason being is because of the way my body processes and uses the food that I eat. Maintaining a balance blood sugar level is crucial with PCOS and weight issues.

I don’t see food as a rigid set of rules anymore. If I continue to look at food in this light, I would continue to set myself up for failure. Instead, I see food as an ally. It's something that can either trigger my symptoms or calm them. I’ve learned to lean into the foods that give me energy, help balance my hormones, and remind me that my body is worth nourishing. I love food way too much so I definitely needed a better understanding of how my body processed it. 

Starting with Balance, Not Perfection

One of the biggest lessons I’ve learned is that food for PCOS isn’t about perfection. It's about balance. There were days I tried to cut everything out, chasing “the perfect diet,” only to feel more stressed and defeated. Now, I focus on what makes me feel steady, supported, and strong. I'm not a big calorie counter. That doesn't really work well for me. I have to focus on what foods work against inflammation and make me FEEL better overall. So what are the foods that make me feel my best?

I will start with lean proteins. Chicken, turkey, eggs, fish, and even plant proteins like lentils and beans help keep my blood sugar stable. Chicken and shrimp are my favorite proteins. I can enjoy them almost everyday. When I eat enough protein, I notice fewer energy crashes and my mood feels more even. A simple meal of boiled eggs with avocado is one of my comfort foods. It’s quick, filling, and makes me feel in control of my day. If you follow me on social media, often see me post this meal often. Protein is also good for muscle and cardiovascular health. 

High fiber choices are just as important as lean proteins. Fiber has been a game changer. Vegetables, leafy greens, and berries keep me full and help with digestion. I love starting my mornings with a yogurt bowl topped with chia seeds, granola, and fresh fruit. It’s not only delicious, it keeps me grounded and nourished long after breakfast. It makes me feel good throughout the morning.

Next we have the healthy fats. Yes, there are healthy fats. For years, I was scared of fats. But I’ve learned that avocados, olive oil, nuts, and seeds are friends, not enemies. They support hormone health and give me lasting energy. Adding a handful of almonds or drizzling olive oil over roasted veggies feels like giving my body what it actually needs. I absolutely love avocados. I eat them with eggs, toast, in salads, on sandwiches and more. It is a great way to get some healthy fats.

Let's not forget the whole grains. Instead of skipping carbs completely, I’ve found comfort in slow-digesting grains like quinoa, oats, and brown rice. These keep my blood sugar steady, unlike refined carbs that often left me exhausted. My go-to cozy fall breakfast is warm oatmeal with cinnamon, apples, and a sprinkle of walnuts. It tastes like comfort and feels like medicine. I also enjoy whole wheat pancakes and waffles every now and then. It's not about being so restricted but moderation.

Finally, let's speak about hydration. Something as simple as water makes a difference. I also love herbal teas such as peppermint and ginger. I make a refreshing celery, ginger, lemon, and apple juice, topped with soda water. I make it weekly and it lasts for seven days. It’s hydrating, cleansing, and feels like a reset button for my body. I also enjoy simple lemon water and fresh watermelon juice when in season.

The Foods I Try to Limit With PCOS

PCOS has taught me that it’s not about strict restrictions, but awareness. Sugary drinks, processed snacks, and highly refined carbs tend to spike my blood sugar and leave me feeling drained. Instead of beating myself up for cravings, I focus on swapping them out for something that still feels good but won’t throw me off balance. Then there are the foods that I just can't part with so I limit myself. This includes dairy. For me, dairy is a major culprit for inflammation. I have to be careful and monitor my intake; however, I have not cut it out completely. I do drink almond milk instead of whole. However, I still enjoy my natural cheeses. I just have to moderate my use. Greek yogurt and boiled eggs don't seem to bother me as much. Everyone is different, so what works for me, may or may not work for others.

When I feed myself in a way that supports my body, I notice more than just physical changes. My mood feels lighter. My energy lasts longer. I can show up better for myself and others. Food has become a form of self-care. A daily choice that whispers, “I matter. My health matters.”

An Inspiring Note

If you’re navigating PCOS, I want you to know you don’t have to overhaul everything overnight. Start small. Add one new nourishing habit at a time. Celebrate the wins such as choosing fruit over a pastry, or cooking a meal that makes you feel steady instead of sluggish.

PCOS may be part of our lives, but it doesn’t have to define the way we live. Every time I choose foods that make me feel better, I’m choosing myself. And that, more than anything, is empowering.

I hope this blog has found you in good spirits and that you have enjoyed reading my thoughts and personal experience with a very important subject. I truly appreciate everyone's support. Please leave a comment and share any of your experience and knowledge about PCOS.. You never know who you may be helping. Wishing everyone peace, abundance, and mamy blessings. Please check back weekly for my latest blogs. Some will be personal, others will be about spreading awareness and some will be a combination of both.

-Daphne Oh

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