This content is for educational purposes only. It has been reviewed for scientific accuracy, but it does not constitute medical advice, diagnosis, or treatment. Always consult a qualified healthcare professional regarding medical questions or fertility treatment decisions.
Reviewed for scientific accuracy by: Dr. Mona Bungum
Last reviewed: February 2026
Lifestyle matters for fertility. A BMC Public Health study found that women with 4–5 healthy habits had a 59% lower risk of infertility.
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takes 3 minutes to complete00:00:01 Welcome to this video series on polycystic ovarian syndrome or PCOS. My name is Julia Young and I'm a registered nutritional therapist specializing in fertility. In this video, I'm talking about something incredibly important for women with PCOS who are trying to conceive, and that is diet. What we eat plays a huge role in managing PCOS and supporting fertility. I'm going to talk about dietary approaches that can help you regulate hormones, improve ovulation, and boost your chances of conceiving.
00:00:28 hormones, improve ovulation, and boost your chances of conceiving. So first and foremost, we want to focus on whole foods. Women with PCOS benefit from eating unprocessed, nutrient rich foods, stabilize blood sugar levels and reduce inflammation. So look at filling your plate with colorful fruits and vegetables, whole grains, lean proteins, and healthy fats. These foods help maintain stable insulin levels, which is key for managing PCOS. Whole foods are also packed with
00:00:58 which is key for managing PCOS. Whole foods are also packed with vitamins, minerals, and antioxidants that support your reproductive health and reduce the inflammation often associated with PCOS. We also want to be limiting refined carbohydrates and sugars. These foods. If you're thinking things like white bread, pastries, sugary drinks, and other glycemic items can cause blood sugar and insulin spikes, high insulin levels stimulate your body to produce more testosterone, which can disrupt ovulation.
00:01:29 body to produce more testosterone, which can disrupt ovulation. By reducing refined carbohydrates and sugars, you can help lower insulin levels and in turn, regulate your hormones. And watch out for those foods that seem healthy but aren't great for PCOS, like fruit juices or treats sweetened with honey, dates, or syrups. These can spike your blood sugar just as much as refined sugar. Retraining your palate to enjoy less sweet foods can help reduce sugar cravings in the long run.
00:01:59 Now look at incorporating healthy fats. Now look at incorporating healthy fats. So omega three fatty acids are your friends. These you can find these in fatty fish like salmon as well as flax seeds, walnuts, and chia seeds. Omega three fats are great for reducing, reducing inflammation and balancing hormones, which is essential for improving your fertility. Including healthy fats in your meals can help improve insulin
00:02:21 sensitivity and support egg quality. We also want to be eating protein with every meal. Protein helps stabilize blood sugar protein with every meal. Protein helps stabilize blood sugar and insulin levels throughout the day, so we want to incorporate lean meats, fish, eggs, legumes, and tofu into your meals. These can help to reduce those mid-day sugar crashes and keep your hormones more balanced. Starting the day with a protein rich, savory breakfast is especially helpful.
00:02:49 High carb breakfasts like cereals or pastries, can send your blood sugar on a on a roller coaster, causing cravings and hunger throughout the day. Instead, try opting for a balanced meal with protein, healthy fats, and a small amount balanced meal with protein, healthy fats, and a small amount of complex carbohydrates. We also want to stay hydrated and limit sugary drinks. Drinking plenty of water is essential for overall health and can help control cravings.
00:03:13 Be mindful of those sugary beverages and limit alcohol, as they can increase blood sugar levels and aren't helpful for fertility. Now, let's talk about foods that are less helpful for women with PCOS. So as mentioned before, those refined carbs and sugary foods, they should be limited. They contribute to insulin resistance and can make it harder to ovulate. Also, be cautious with low fat dairy products. Cow's milk contains growth hormones and branch chain amino acids, which can stimulate insulin production.
00:03:44 This might not be ideal if you're managing PCOS. And many women actually find they feel better when they limit dairy, especially low fat varieties. And if you suspect dairy is contributing to bloating, energy crashes, or digestive issues, try cutting it out for a while and monitor how you feel. try cutting it out for a while and monitor how you feel. We also want to avoid artificial sweeteners and gluten. While they may be sugar free, your body can still respond to
00:04:11 them like sugar, affecting blood glucose and gut health. And similarly, gluten may be problematic for some women with PCOS, especially if you also have thyroid issues or gluten sensitivity. Gluten can increase inflammation in the body, so it's worth experimenting to see if cutting it out helps. Now I get a lot of questions about to see if cutting it out helps. Now I get a lot of questions about intermittent fasting and whether it's a good idea for PCOS. While fasting can have benefits and not a big fan of skipping breakfast
00:04:41 for women with PCOS, a good breakfast is important for bringing down insulin and testosterone levels, which can improve ovulation. Instead, I tend to recommend a 12 hour overnight fast. So between dinner and breakfast and limiting snacking throughout the day. Eating three balanced meals can help improve insulin sensitivity and Eating three balanced meals can help improve insulin sensitivity and give your body the breaks it needs. Lastly, we want to be cautious with caffeine and alcohol. Caffeine stimulates the adrenal
00:05:11 glands, producing more stress hormones like cortisol, which can increase blood sugar. If you're trying to conceive, it's best to limit your caffeine intake. And then alcohol is also high in sugar and can disrupt hormone balance. It's something to enjoy sparingly if you're focused on improving fertility. So to wrap things up, improving fertility. So to wrap things up, a balanced diet of whole foods, healthy fats, and lean proteins,
00:05:34 along with limiting refined sugars, dairy and gluten can make a big difference when managing PCOS and boosting fertility. Listen to your body, make mindful food choices and take it one step at a time. Thank you so much for watching. If you'd like to know more. You're more than welcome to contact me via email info at Julia Young dot com or follow me on Instagram at Julia Young. Nutrition. Thank you.
