Women’s Health, PCOS & Anti-Inflammatory Diets: A Simple Guide to Calmer Hormones

Polycystic Ovary Syndrome (PCOS) is very common. Many women are told they have PCOS when they go to the doctor for:

• Irregular or missing periods

• Difficulty falling pregnant

• Acne, hair growth on the face or body, or hair thinning on the scalp

• Sudden weight gain, especially around the tummy

Behind all of this, there are three big players:

1. Hormones (especially insulin and androgens)

2. Blood sugar control

3. Low-grade inflammation in the body

We cannot “cure” PCOS with food alone. But the way you eat can make a huge difference to:

• Energy levels

• Cravings

• Weight

• Period regularity

• How inflamed and “puffy” your body feels

This is where an anti-inflammatory diet for PCOS, plus a few simple tricks, can help.

1. What does inflammation have to do with PCOS?

When people hear “inflammation”, they often think of a sore throat or a swollen ankle. That is short-term inflammation.

With PCOS, we talk about chronic, low-grade inflammation – a gentle “fire” in the body that never fully goes out.

This low-grade inflammation can:

• Make insulin work less well (insulin resistance)

• Make it easier to gain weight and harder to lose it

• Affect your hormones and periods

• Increase long-term risk of diabetes and heart disease

Extra tummy fat can also release inflammatory chemicals, which feeds this same “fire”.

The idea of an anti-inflammatory diet is simple:
Eat more foods that calm the fire, and fewer foods that fan the flames.

2. My simple rule for PCOS: food order, veg starters & vinegar

In my practice, I teach a very practical rule to help with blood sugar, cravings and inflammation:

Eat your food in the correct order – and let veg lead the way.

• Start with vegetables (as a salad or veg starter)

• Then eat your protein

• Then eat your starches and sugars

If that is too hard for every meal, aim for at least one meal a day where you do this.

Why it helps:
Eating veg and protein first slows down how quickly carbohydrates are absorbed. This means:

• Smaller blood sugar spikes

• Less insulin “roller-coaster”

• Fewer crashes and cravings later

Vinegar “booster” for blood sugar control

If you cannot manage veg as a starter at a meal, or you know the meal will be very carb-heavy, you can also use this:

• 1 tablespoon of vinegar or apple cider vinegar

• Mixed into ±30 ml of water

• Sip it via a straw before or with the meal (to protect your teeth)

Vinegar can help improve how your body handles carbs and can slightly blunt the blood sugar spike after eating. It is not magic, but it is a helpful tool.

Important:

• Do not use undiluted vinegar.

• If you have reflux, ulcers or kidney problems, speak to your doctor or dietitian before using this regularly.

You can use either veg starter portions or the vinegar shot – or both, depending on the meal and what feels realistic.

3. What is an anti-inflammatory PCOS diet in plain language?

You do not need a special branded diet. We are really talking about:

• Plenty of vegetables and fruit

• High-fibre carbs instead of very white/refined carbs

• Enough protein at each meal

• Healthy fats (like olive oil, nuts, seeds, avocado, oily fish)

• Much less added sugar, deep-fried foods and processed snacks

If you have heard of the Mediterranean diet or the DASH diet, they are good examples of anti-inflammatory ways of eating – and they work very well for PCOS.

Think: real food, lots of colour, not too much sugar or white starch, and balance on the plate.

4. Key food rules for PCOS (without counting every calorie)

4.1. Make plants the base of your plate

Try to get vegetables and fruit in every single day, preferably at most meals.

Aim for:

• ½ your plate as vegetables at lunch and dinner

• 1–2 servings of fruit a day (berries, apples, pears, oranges, naartjies, kiwi, etc.)

These foods are:

• High in fibre

• Good for your gut

• Packed with antioxidants that lower inflammation

You do not need fancy ingredients – even frozen vegetables are useful.

Whenever you can, use veg as starter portions: a small salad, a bowl of veg soup, or even raw veg sticks before the main meal.

4.2. Choose smart carbohydrates (carbs that are kind to your blood sugar)

You do not have to cut out carbs. But you do need to choose them wisely and watch portions, especially if you have insulin resistance.

Better choices:

• Basmati or brown rice instead of sticky white rice

• Wholemeal or brown bread instead of white

• Wholemeal roti or wraps instead of very white ones

• Sweet potato or baby potatoes with skin instead of chips

• Oats instead of sugary breakfast cereals

Tips:

• Try to have ½ cup to 1 cup cooked starch at meals, not a mountain.

• Always eat carbs after veg and protein if you can – this ties into the “correct order” rule.

• Pair carbs with vegetables, protein and healthy fat.

4.3. Add protein to every meal

Protein is your friend in PCOS. It helps:

• Keep you full

• Control cravings

• Stabilise blood sugar

• Protect your muscles while you lose weight

Good protein options:

• Eggs

• Plain Greek or high-protein yoghurt

• Cottage cheese or paneer

• Chicken, fish, lean meat

• Beans, lentils, chickpeas, dhal

• Tofu or tempeh if you use them

• Nuts and seeds (small handful at a time – they are healthy but energy-dense)

Rule of thumb:
Try to have a palm-sized portion of protein at each main meal.

4.4. Use healthy fats, not no fats

Fat is not the enemy. The type of fat matters.

Try to use more of:

• Olive oil

• Avocado

• Nuts and seeds

• Peanut butter (no added sugar ideal)

• Oily fish like salmon, sardines, mackerel

Use less of:

• Deep-fried foods

• Fast food items (chips, fried chicken, pies)

• Processed meats like polony, viennas, salami

Healthy fats help reduce inflammation and keep you satisfied.

5. Which “named” diets work best for PCOS?

You will see many names online: keto, low-carb, intermittent fasting, vegan, etc. It can be overwhelming.

In simple terms, science leans towards:

• Mediterranean-style eating – lots of veg, fruit, olive oil, fish, beans

• DASH-style eating – similar to Mediterranean; adds a focus on low salt and heart health

• Low-GI, higher-fibre patterns – carbs that digest slowly, paired with protein and healthy fats

Some women do well with moderately lower-carb eating (smaller portions of carbs, not zero). Others are fine with moderate carbs as long as they are high-fibre and low-GI.

The best diet for PCOS is the one that:

• Controls your blood sugar

• Reduces inflammation

• Fits your culture and preferences

• You can actually live with for months and years – not just two weeks

6. Simple PCOS Anti-Inflammatory “Day on a Plate”

Portions will depend on your size and goals, but this gives a clear example – including the correct order of eating and vinegar option.

Breakfast

• 2 eggs scrambled with spinach, tomato and onion in a teaspoon of olive oil

• 1 slice low-GI or seeded toast

• ½ small avocado

• Tea or coffee with a little milk, minimal sugar

Order tip:

• Eat a few bites of the veg (spinach, tomato, onion) first.

• Then the eggs.

• Then the toast last.

Mid-morning (if needed)

• 1 small apple

• 10–15 raw almonds or peanuts

Lunch

• Big salad: mixed leaves, cucumber, peppers, grated carrot, red cabbage

• ½–1 cup cooked chickpeas or lentils

• Dressing: olive oil + lemon + herbs

• Optional: ½ cup quinoa or 1 small wholemeal pita

Order tip:

• If your plate has salad, protein and starch, eat salad first, then chickpeas/lentils, then the pita or quinoa.

If there is no veg starter available, you can use the vinegar option:

• 1 tbsp vinegar or apple cider vinegar in about 30 ml water, sipped through a straw before the meal.

Afternoon snack (if hungry)

• ½–1 cup plain Greek or high-protein yoghurt

• 1 tbsp chia or ground flax seeds

• Sprinkle of cinnamon

Dinner

• Palm-sized piece of grilled fish or chicken

• ½ plate roasted or steamed vegetables (broccoli, carrots, courgette, peppers)

• ½–1 cup roasted sweet potato or basmati/brown rice

Order tip:

• Start with the vegetables as a starter portion (even just a few forkfuls).

• Then eat the fish/chicken.

• Finish with the sweet potato or rice last.

If it is a very carb-heavy dinner (e.g. pasta night with little veg), prioritise:

• Either having a veg starter first,

• Or using the vinegar in water trick before you start eating.

7. Other lifestyle pieces that make a big difference

Food is a big part of PCOS, but not the only part. For the best results:

• Move your body

  • Aim for some movement most days (walking, home workouts, dance, gym)

  • Include resistance/strength training twice a week if possible

• Protect your sleep

  • Try for 7–9 hours where you can

  • A regular bedtime helps hormones work better

• Manage stress

  • High stress can make cravings, belly fat and hormone symptoms worse

  • Try walking, journaling, prayer, breathing exercises, therapy – whatever works for you

Small improvements in these areas can make your anti-inflammatory diet even more effective.

8. When should you see a professional?

You should speak to a doctor or dietitian if:

• You have been told you have PCOS and do not know where to start

• You are struggling with weight, mood or food cravings

• Your periods are very irregular or absent

• You have other conditions like diabetes, thyroid problems, IBS, high cholesterol or you are planning pregnancy

A personalised PCOS meal plan can take these general rules and turn them into:

• A clear grocery list

• Simple recipes

• Portions that suit your body

• A realistic plan that works with your life, not against it