5 Simple Food Swaps to Beat Sugar Cravings with PCOS

Many women with PCOS describe feeling stuck in a cycle of cravings, fatigue, and energy dips. I often hear clients say things like:

• “I feel like I’m constantly craving sugar.”
• “If I eat breakfast, I’m hungry again by mid-morning.”
• “I crash in the afternoon and reach for something sweet.”

These are signs that your blood sugar might be fluctuating more than it should be. When blood sugar rises quickly after eating, the pancreas releases insulin to move glucose into your cells for energy. Over time, repeated spikes can make the body less responsive to insulin’s signal — a key feature of PCOS known as insulin resistance.

Balancing blood sugar helps reduce cravings, stabilise energy, and support hormone regulation. And the good news is, it doesn’t mean cutting out all carbohydrates! We just need to make a few simple swaps that help your body use energy more efficiently.

Swap 1: White carbs → colourful veggies and legumes

Refined carbohydrates such as white bread, pasta, or rice are digested quickly, leading to sharp rises in blood sugar and insulin. Replacing some of these with non-starchy vegetables and fibre-rich legumes can help keep blood sugar steady and provide more vitamins, minerals, and antioxidants.

Try switching to:

• Cauliflower rice instead of basmati rice, or at least mixing it half and half
• Lentils, chickpeas, or beans as a base for curries, soups, and salads – or as a base for pan-fried fish or chicken
• Vegetable noodles (like courgetti or carrot ribbons) instead of refined pasta

Vegetables and legumes add fibre, colour, and texture to meals while supporting healthy digestion and a more balanced insulin response. For ideas, see our Courgetti – Three Ways recipe.

Swap 2: Sugary snacks → protein-based snacks

That mid-afternoon biscuit or cereal bar may give a quick lift, but it often leads to a crash soon after. Protein slows digestion and releases glucose gradually, helping you stay satisfied for longer.

Try replacing sugary snacks with:

• A handful of mixed nuts and a few berries
• Apple slices with nut butter
• Greek yoghurt with flaxseed and cinnamon
• Oatcakes with hummus or boiled eggs

A little protein between meals helps stabilise mood and energy while reducing the urge to reach for something sweet.

Swap 3: Fruit juice → fruit paired with protein

Fruit juice, even when labelled “100% pure”, contains concentrated sugars without the fibre that helps slow absorption. This can cause a quick rise and fall in blood sugar.

Whole fruit is a better option, especially when paired with protein or healthy fats to keep energy steady. For example:

• Berries with a few almonds or pumpkin seeds
• A small apple with nut butter
• Sliced pear with Greek yoghurt

Pairing fruit with protein supports satiety and smoother energy through the morning or afternoon.

Swap 4: Sugary breakfasts → savoury, protein-rich breakfasts

Starting the day with a sugary cereal or pastry may feel comforting, but it often leads to mid-morning energy dips. A savoury, protein-rich breakfast balances blood sugar and supports hormone health throughout the day.

Try options like:

• Scrambled eggs or tofu with spinach and tomatoes on rye or sourdough toast
• Smoked salmon with avocado on oatcakes
• A veggie omelette cooked in olive oil
• Savoury overnight oats made with milk, chia seeds, ground flaxseed, and grated courgette

These breakfasts combine protein, healthy fats, and fibre to help you stay full, focused, and energised.

Swap 5: Processed ready meals → simple home-prepped meals

Ready meals are convenient but often contain refined oils, added sugars, and low-quality fats that can make blood sugar harder to manage.

Cooking simple meals at home doesn’t need to be complicated. Start small:

• Batch-cook soups, curries, or stir-fries at the weekend
• Use olive oil, herbs, and spices instead of sugary sauces
• Combine lean proteins like chicken, fish, tofu, or lentils with plenty of colourful vegetables

Even one or two home-cooked meals each week can help improve energy, digestion, and overall wellbeing.

Small changes, big impact

Balancing blood sugar isn’t about restriction or perfection, it’s about consistency. Small, everyday swaps can support steadier energy, reduce cravings, and make it easier to manage PCOS symptoms in the long term.

Try one or two of these swaps this week and notice how your body responds. Over time, these small steps can make a real difference to your energy, mood, and hormonal balance.

For more on managing symptoms, visit my blog on PCOS Symptoms.

If you’re ready to balance your blood sugar and feel more energised, book a free discovery call to explore how a personalised nutrition plan can support your PCOS journey.

This article is for educational purposes only and does not replace medical advice or diagnosis.

How to Track Your Cycle with PCOS: A Practical Guide

Many women with PCOS I work with describe feeling lost when it comes to their cycles. “My app says I should be ovulating today, but I haven’t had a period in months.” Others share with me the frustration they have of never seeing a positive ovulation test, despite trying month after month. Unfortunately these experiences are not unusual. Tracking cycles in PCOS is complex, and often the tools designed for “average” cycles just don’t work.

In this blog, we will look at why tracking feels confusing in PCOS, what you can track more reliably, and how wearable and digital fertility trackers fit into the picture.

Why cycle tracking feels confusing with PCOS

Most fertility awareness methods and apps are designed around the assumption of a 28-day cycle, with ovulation on day 14. For women with PCOS, cycles are often longer, shorter, or unpredictable, and ovulation may happen later, less frequently, or not at all. This makes standard predictions inaccurate.

There are also unique challenges:

• Elevated luteinising hormone (LH): Ovulation predictor kits (OPKs) measure LH, which normally surges before ovulation. In PCOS, LH can already be high at baseline, leading to false positives.
• Anovulatory cycles: Some women experience monthly bleeding but without ovulation, making cycles appear “regular” when ovulation isn’t occurring.
• Unreliable signals: Changes in cervical mucus or basal body temperature may still occur, but they can be harder to interpret in PCOS. See below for further details.

This combination of irregular cycles, altered hormone levels, and inconsistent signals makes tracking with PCOS uniquely challenging — but not impossible.

How to track cervical mucus

Cervical mucus is one of the most useful signs of fertility. Rising oestrogen around ovulation makes mucus clearer, wetter, and more slippery. After ovulation, progesterone thickens mucus again. In PCOS, these patterns can be less predictable, but paying attention over time can still reveal valuable information.

• Check daily: Once a day, observe mucus either by wiping with toilet paper, collecting a small sample with clean fingers, or noting changes in your underwear.
• Look for changes: Record whether mucus is dry, sticky, creamy, watery, or stretchy. The “egg-white” type (clear and stretchy) is typically associated with higher fertility.
• Notice sensation: Pay attention to whether you feel dry, damp, or slippery.

Because hormone fluctuations in PCOS can produce mucus without actual ovulation, this method is not perfect, but it can still offer insight into your unique patterns.

How to track basal body temperature (BBT)

Basal body temperature can help confirm that ovulation has happened. Progesterone released after ovulation raises resting body temperature slightly.

• How to measure: Use a sensitive thermometer and take your temperature every morning immediately after waking, before getting out of bed or drinking anything. Try to do this at the same time each day.
• What to expect: If ovulation occurs, you may see a small but sustained temperature rise that lasts until your next period.
• Limitations: Poor sleep, illness, alcohol, or stress can all affect readings. In PCOS, the rise may be less clear or inconsistent.

BBT confirms ovulation after the fact but cannot predict it. It works best alongside other methods rather than on its own.

Journal your cycle

Keep a record of your cycle so you can find out what is happening for you. Consistency matters more than the format you choose. Options include:

• Paper journals or charts: A fertility notebook or calendar lets you write down daily observations of mucus, temperature, and symptoms.
• Digital logs: Some apps allow you to record data without relying on their predictions. This can be helpful if you prefer to store everything in one place.
• Spreadsheets: Customisable, and especially useful if you like visualising data over time.

The aim is to notice your patterns, not to fit your cycle into a textbook model.

Can new technologies help?

Wearable devices and fertility trackers are becoming increasingly popular. Many women use them already for sleep, fitness, or general wellbeing, but can they can also help with cycle tracking in PCOS?

Here is an overview of some of the options currently available. This is for information only (we are not affiliated with or endorsing any company, and this should not be taken as a product recommendation):

• Oura Ring: Measures temperature, heart rate variability, and sleep. Useful for spotting overall trends but designed for women with regular cycles. Predictions may be less reliable in PCOS.
• Tempdrop: A wearable thermometer worn on the arm overnight. It can make BBT tracking easier for women who struggle with consistent wake-up times. However, like all BBT devices, it confirms ovulation after it happens rather than predicting it.
• Ava Bracelet: Worn overnight, measuring multiple signals such as temperature, pulse rate, and breathing. Data may be less accurate in very irregular cycles.
• OvuSense: A vaginal sensor that measures core body temperature continuously. It claims to work better in irregular cycles but some women say it can feel invasive and is more expensive.
• kegg: A device that measures electrolyte changes in cervical mucus. Potentially useful, but relies on good mucus production, which may not always be the case in PCOS.
• Mira Fertility Tracker: Mira is a home urine test system that measures hormones including LH, oestrogen, and progesterone metabolites, giving numerical values rather than simple positives/negatives. This can be more useful for PCOS because it tracks multiple hormones, though interpretation may still be tricky with irregular cycles and consistently elevated LH.
• Natural Cycles: This app uses basal body temperature data (and in some cases Oura Ring integration) to predict fertile days. Again, its accuracy depends on regular cycles and consistent ovulation. In PCOS, where ovulation is unpredictable, the app may label long stretches of “red” (fertile) days, which can be frustrating and limiting.

Emerging devices are also starting to measure saliva hormones or combine multiple parameters. While promising, most have not been thoroughly validated in women with PCOS.

The bottom line: Technology can be a helpful tool, but in PCOS it is best seen as an additional source of information rather than a standalone solution. Combining data from wearables with your own observations and professional support often provides the clearest picture.

When to seek professional support

If your tracking leaves you feeling more confused than informed, it may be time to seek support. In PCOS, ovulation is not always straightforward, and trying to decode apps or devices alone can feel overwhelming.

While cycle tracking can provide useful insights, it is not a diagnostic tool. If you have very infrequent periods (fewer than four per year), prolonged cycles (longer than 35–40 days), or symptoms that interfere significantly with your quality of life, medical assessment is important.  Your GP or specialist can rule out other causes, offer medical investigations, and discuss options for managing PCOS. Nutrition and lifestyle support can work alongside medical care, but they are not a substitute for it.

Working with a qualified practitioner can help you interpret your data and understand what it means in the bigger picture of your health. If you are trying to conceive, fertility specialists can also advise on medical options when needed. Don’t hesitate to book a call with us if you’d like to talk further.

For more detail on how nutrition and lifestyle support ovulation in PCOS, see our article: Understanding Ovulation and Fertility Challenges in PCOS.

Please note, we do not endorse or sell any products mentioned. Devices should be chosen with professional guidance.

PCOS and Menopause

PCOS is often considered a long-term condition, and while symptoms can change over time, menopause does not necessarily make them disappear altogether.

In the UK, the average age of menopause — defined as 12 months without a period — is around 51. Research suggests that women with PCOS may experience menopause a little later, on average 2–4 years after women without PCOS. However, it can sometimes be harder to recognise perimenopause in women with PCOS, as irregular or missed cycles are already common.

How PCOS and menopause symptoms can overlap

Some of the changes associated with perimenopause can mirror PCOS symptoms, such as irregular cycles, weight gain around the middle, insulin resistance, or increased hair growth. Because oestrogen and progesterone naturally decline during perimenopause, women with PCOS — who may already have lower levels of these hormones — may find some symptoms feel more noticeable in the short term.

One potential positive is that androgen levels also tend to decline with age, and some women with PCOS may see improvements in acne, hirsutism, or even more regular cycles as they transition through perimenopause.

Research suggests hormone changes can bring about differences such as:

• Menstrual changes: Women with PCOS may notice their cycles becoming shorter and more regular, while those without PCOS may experience increasing irregularity.
• Hair and skin: Acne and hirsutism may improve, although thinning hair can still persist.
• Insulin sensitivity: Insulin resistance may continue into menopause, which can be linked with higher risk of type 2 diabetes and changes in weight.
• Cardiovascular health: Some studies suggest that women with PCOS have higher levels of inflammatory markers during and after menopause, which may be associated with an increased risk of cardiovascular disease and stroke.

The bigger picture

Menopause does not “cure” PCOS, but hormonal changes during this life stage can shift which symptoms are more prominent. While ovulation naturally comes to an end (which resolves cycle-related symptoms), other aspects of PCOS may persist or evolve.

Continuing to focus on nutrition, movement, stress management, and lifestyle habits that support hormone balance and overall health can be valuable at this stage of life. It’s also important to keep up with regular GP health checks.

If you’d like to explore how nutrition and lifestyle support may help during PCOS and menopause, you’re welcome to book a free call with us.

Please note: we do not diagnose or treat PCOS or menopause. Nutrition and lifestyle support can complement medical care, but diagnosis and treatment should always be discussed with your GP.

PCOS and Fertility

Polycystic Ovary Syndrome (PCOS) is one of the most common hormone-related conditions in women of reproductive age. In the UK, it is estimated to affect around 1 in 10 women. PCOS can be associated with irregular menstrual cycles and ovulation problems, which may make it more difficult to conceive.

The good news is that with appropriate medical support — and attention to lifestyle factors — many women with PCOS go on to conceive and have healthy pregnancies.

How PCOS may affect fertility

• Irregular ovulation: In PCOS, hormonal changes such as higher levels of androgens (e.g. testosterone) can sometimes disrupt the regular release of eggs (ovulation).
• Egg development: Hormonal imbalance may also influence how eggs mature, which can affect fertility.
• Conception challenges: The combination of less frequent ovulation and possible changes in egg development can make natural conception more difficult for some women.

Support options for PCOS and fertility

• Nutrition and lifestyle: Research suggests that dietary changes, regular movement, stress management, and supporting healthy inflammation responses may help improve overall wellbeing and support more regular cycles in some women with PCOS.
• Medical treatments: Ovulation induction medications are sometimes prescribed by doctors to encourage egg release.
• Assisted conception: If other approaches are not effective, treatments such as IVF may be recommended by fertility specialists.

Important considerations

• Early conversations: Raising fertility concerns with your GP or specialist early can help ensure the right investigations and support are in place.
• Individual approaches: PCOS presents differently from person to person. The most appropriate strategy will depend on personal health, symptoms, and medical guidance.

The positive news

Although PCOS is often considered a long-term condition, it can be managed, and many women with PCOS do have healthy pregnancies.

If you’d like to explore how nutrition and lifestyle support may fit into your wider fertility journey, you’re welcome to book a free call with us at PCOS Clinics.

Please note: we do not diagnose or treat PCOS or fertility issues. Nutrition and lifestyle approaches can complement medical care, but diagnosis and treatment should always be discussed with your GP or fertility specialist.

PCOS in Teens

Polycystic Ovary Syndrome (PCOS) is one of the most common hormone-related conditions in women of reproductive age. In the UK, it is estimated to affect around 1 in 10 women.

While symptoms can start in the teenage years, diagnosing PCOS in adolescents is slightly different from in adults. Current guidelines recommend that for those under 20, doctors look mainly at hormone levels and irregular or absent periods. Ultrasound is not usually advised at this stage, as it has not been found to be reliable in younger women.

Guidelines also note that adolescents who have some features of PCOS, but do not meet the full criteria, may be considered at increased risk. Reassessment is recommended at or before full reproductive maturity (around eight years after starting their first period). This can include girls who had features of PCOS before starting the contraceptive pill, those with persisting symptoms, or those who have gained significant weight during adolescence.

Why early support matters

PCOS is often described as a long-term condition, and its symptoms — such as acne, excess hair growth, hair thinning, or weight changes — can be particularly difficult to cope with during the teenage years.

Although only a GP can make a diagnosis, starting conversations early about nutrition and lifestyle choices may help support overall health and wellbeing in teenagers showing features of PCOS. Parental and family support can also make a big difference in helping young people build positive long-term habits.

The mental health impact

Living with PCOS can sometimes affect mental wellbeing. Research suggests that anxiety, low mood, and depression may be more common in women with PCOS. For teenagers, who are already navigating a time of big changes and pressures, this additional emotional impact may be especially challenging. Supporting both physical and emotional health is therefore important.

Next steps

If you’d like to chat further, we have teen specialists here at our clinic, and we’d be happy to talk with you. Just book a call here.

Please note: we do not diagnose or treat PCOS. Anyone under the age of 16 must have a parent or guardian book and attend the call. Medical advice and diagnosis should always be sought from your GP.

5 Natural Ways to Support GLP 1 in PCOS

Not everyone with PCOS wants to take medication. GLP-1 receptor agonists such as semaglutide (Wegovy, Ozempic) and liraglutide (Saxenda) may help with weight loss and insulin resistance, but they are not the only way to influence the GLP-1 pathway.

The body naturally produces GLP-1 in response to food and gut signalling. This hormone helps regulate blood sugar, slow gastric emptying, and promote satiety – all functions that are sometimes disrupted in PCOS. So, it makes sense to explore how nutrition and lifestyle can enhance your body’s own GLP-1 production and responsiveness.

Here are five evidence-based strategies that may support GLP-1 naturally, and benefit PCOS symptoms in the process:

1. Include foods rich in soluble fibre

Soluble fibre slows digestion, helps to balance blood glucose, and supports your gut microbiome – which all in turn can help to enhance GLP-1 secretion. Soluble fibre also plays a role in improving insulin sensitivity and reducing circulating androgens (male hormones, like testosterone).

Good sources include oats, ground flaxseed, chia seeds, cooked apples and pears (with the skin), beans, lentils, avocado and carrots. Aim to include 10g soluble fibre food in your diet every day.

2. Don’t overlook eggs

Research shows that eggs are a source of bioactive peptides that appear to stimulate GLP-1 secretion. In a randomised crossover study, participants who ate eggs for breakfast had significantly higher GLP-1 levels post-meal compared to those who consumed cereal or a croissant-based meal.

Eggs also provide high-quality protein, choline and B vitamins – all of which support hormone balance, liver detoxification, and brain function.

If you don’t eat eggs, other protein sources like tofu, tempeh, fish and legumes may offer similar benefits, although their GLP-1 response has been less studied.

3. Try intermittent fasting – cautiously and mindfully

Time-restricted eating (such as a 10- or 12-hour eating window) may enhance GLP-1 sensitivity and improve insulin signalling. Several small studies suggest that intermittent fasting protocols can lead to increased GLP-1 levels and improved glycaemic control.

However, fasting isn’t suitable for everyone. In women with PCOS who are underweight, have disordered eating patterns, or experience blood sugar crashes, fasting may do more harm than good. It should be approached carefully and always personalised.

4. Incorporate bitter foods and herbs

Bitter compounds stimulate receptors in the gut and tongue that may increase GLP-1 secretion and slow gastric emptying. This includes foods like rocket, chicory, dandelion greens, grapefruit, endive, and radicchio.

Herbal bitters such as gentian and artichoke extract are also under investigation for their potential effects on satiety and post-meal glucose control, although more research is needed in women with PCOS specifically.

5. Support the gut microbiome

Short-chain fatty acids (SCFAs), produced by the fermentation of dietary fibre by gut bacteria, have been shown to stimulate GLP-1 release via interaction with intestinal receptors. A healthy and diverse microbiome may therefore play a central role in regulating GLP-1 naturally.

To support this, include a variety of prebiotic-rich foods (onion, garlic, leeks, asparagus, oats, flaxseed), fermented foods (sauerkraut, kefir, yoghurt, miso), and polyphenol-rich foods such as berries and green tea.

For women with PCOS who prefer a natural or food-first approach, there are several well-researched ways to support GLP-1 signalling without medication. These strategies may help with appetite regulation, insulin sensitivity and hormone balance – particularly when combined with a personalised nutrition plan. If you are interested in finding out more, why not book a free call with us here?

**This article is for general information only and is not intended to diagnose, treat or advise on medical conditions. Always speak to your GP or a qualified health professional before starting supplements or changing your medication. BANT-registered nutrition professionals do not diagnose or treat medical conditions, nor do they recommend, prescribe or alter any medication**