A Gut-Friendly PCOS Diet: What Works?
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Here’s what the studies suggest and what I see works in my clinic:
∙Low-GI carbs (like quinoa or sweet potatoes) reduce insulin spikes
∙Fiber-rich foods improve microbial diversity and satiety
∙The Mediterranean diet is linked to reduced pain, improved metabolic and mental
health outcomes
Meta-analysis: Mediterranean-style diets have shown benefits for insulin resistance and
inflammation in women with PCOS.​
Source: Nutrients. 2021;13(4):1205

Can Herbal Medicine Help in PCOS and Gut health?
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Herbal medicines play an important role in addressing underlying imbalances that affect both
your gut microbiome and hormonal regulation. Here are three key herbs to consider:

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Spearmint Tea
∙Known for its tummy soothing qualities
∙It also has anti-androgenic properties
∙May reduce unwanted hair growth (hirsutism) and lower testosterone levels
Clinical trial: A randomized controlled trial showed that women drinking spearmint tea
twice daily for 30 days had reduced free testosterone levels.​
Source: Phytother Res. 2010;24(2):186–8

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Psyllium Husk (Plantago ovata)
∙A soluble fibre that feeds beneficial gut bacteria
∙May help with constipation, blood sugar regulation, and satiety
Research-backed: A study in Diabetes Research and Clinical Practice found psyllium
improved insulin sensitivity in women with PCOS.​
Source: Diabetes Res Clin Pract. 2008;81(2):182–8
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Fenugreek is a traditional herb used in Ayurvedic and Middle Eastern medicine,
known for its blood sugar-lowering, anti-inflammatory, and hormone-modulating
properties. It comes from the seeds of the Trigonella foenum-graecum plant. Fenugreek
has been shown to:
∙Soothe the digestive tract and reducing gut inflammation due to mucilage
properties.
∙Relieve constipation. Fenugreek is rich in soluble fibre, which helps, feed
beneficial gut bacteria (prebiotic effect)
∙Lower fasting blood sugar and HbA1c levels
∙Improve insulin sensitivity. Many women with PCOS experience insulin
resistance.
∙Reduce post-meal blood sugar spikes
Research Highlight: A randomized clinical trial in the International Journal of Medical
Sciences (2017) found that fenugreek seed extract significantly reduced fasting blood
glucose and improved insulin resistance in women with PCOS.​
Source: Int J Med Sci. 2017;14(6):546–553

∙Fenugreek contains compounds called phytoestrogens and saponins which
improve menstrual regularity.
∙Reduces testosterone levels
∙Enhances ovarian function
A study published in Phytotherapy Research (2015) found that fenugreek
supplementation led to restored menstruation and increased follicle maturation in
women with PCOS over 90 days.​
Source: Phytother Res. 2015;29(8):1125–1130

These herbs work synergistically with dietary changes and lifestyle strategies to improve
PCOS outcomes. If you need a clear plan, make an appointment here for an Initial
consultation or jump straight to the Hormonal balancing Program or the Gut repair
Program.

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