Struggling With PCOS? This One Shift Could Finally Make You Conceive
- Ryan Fernando
- 2 days ago
- 6 min read
A 25-year-old self-employed individual had been trying everything: low-carb, gluten-free, intermittent fasting. Still, her periods were missing for months, her face had breakouts along the jawline, and her energy was at rock bottom. She looked at me and said, “I just want to feel normal again. Is that too much to ask?”
As a nutritionist working with young women for over 20+ years, I’ve heard versions of Riya’s story hundreds of times. The frustration. The confusion. The fear of never being able to conceive. She had Polycystic Ovary Syndrome (PCOS), a hormonal condition that affects nearly 20–25% of Indian women of reproductive age. And like many others, she was stuck in the noise: diets that don’t work long-term, misleading advice on the internet, and a body that feels like it’s working against you.
But here's the truth I shared with her, and now with you:
PCOS reversal doesn’t mean that Polycystic Ovary Syndrome (PCOS) is permanently cured, because PCOS is a hormonal condition, not an infection you can get rid of entirely. But reversal means managing the symptoms so well that your body starts functioning normally again, especially your menstrual cycle, ovulation, metabolism, and fertility.
What Happens in PCOS?
1. Normally, every month, your ovaries release a mature egg during ovulation. But in PCOS, due to hormonal imbalance, this process often doesn’t happen on time, or at all. That’s why your periods may be late, irregular, or completely absent for months.
2. Women naturally have a small amount of androgens (like testosterone). But in PCOS, your ovaries or adrenal glands make too much of these hormones, which leads to:
Acne, especially on the jawline and cheeks
Unwanted facial or body hair growth (hirsutism)
Hair thinning or hair fall on the scalp (similar to male-pattern baldness)
3. One of the root problems in PCOS is that your body doesn’t respond well to insulin, the hormone that controls blood sugar. As a result, your body makes extra insulin, which:
Triggers your ovaries to produce more androgens
Makes it easier to gain weight, especially around the belly
Increases your risk for type 2 diabetes, fatty liver, and high cholesterol
Even women with a healthy weight can have insulin resistance; it’s not always about how much you eat.
4. Studies show that women with PCOS often have low-grade inflammation in the body, which contributes to:
Fatigue
Mood swings
Skin issues
Hormonal imbalance
Inflammation may not hurt like an injury, but it silently stresses your system daily.
5. In women with PCOS, ovulation doesn’t happen regularly. That means the ovaries don’t release an egg each month like they’re supposed to. Without regular ovulation, the chances of getting pregnant go down.
Also, the menstrual cycle becomes unpredictable. Sometimes it's delayed, sometimes it doesn’t come at all. This makes it hard to know when you're ovulating or fertile. But the good news is: approximately 38% women with PCOS still become pregnant, either naturally or with the right help. By improving your lifestyle, eating habits, managing stress, and sometimes using medical support, your hormones can balance out. When that happens, ovulation returns, and fertility improves.
So, PCOS doesn’t mean you can’t get pregnant; it just means you may need to support your body more carefully. PCOS reversal is not a myth, but it’s not magic either. It’s a gradual process of healing your hormones through sustainable lifestyle changes. Think of it as managing your PCOS so well that it no longer controls your life.
What Really Works for PCOS?
Just 5–10 % of body weight improved menstrual cycles in 60–80 % of women with PCOS. I am giving a simple tip:
Aim for small changes, daily walks, swapping fries for roasted veggies, doing stress-busting yoga for 20-30 minutes a day and start to do seed cycling, which is mandatory. Check out this for help.
High blood sugar worsens PCOS symptoms. The combination of protein & fibre snacks (like Greek yoghurt with berries) can stabilise your blood sugar 30–40 % better than carbs alone.
Snack recipe: Quinoa Khichdi or Poha with Veggies & Peanuts, Jamun seed laddoo
Omega‑3 fats like (Alpha-Linolenic Acid, Eicosapentaenoic Acid, and Docosahexaenoic Acid) from flaxseeds, walnuts, or fatty fish, seafood improved insulin resistance by 20–22% in PCOS women. What I usually suggest to people is Jamun chia pudding, or add 1 tbsp ground flaxseed or a few walnuts to your breakfast oats.
High-fibre diets (≥30g/day) from sources like whole grains, fruits, veggies, and legumes were linked to 44 % better ovulation rates in PCOS women. I am giving you a quick idea: Make Vegetable barley pulao, or Carrot-coconut soup, or Masala chickpea
What Not to Eat for PCOS
Avoid packaged, ultra-processed foods (chips, biscuits, instant noodles, ready-to-eat mixes).
Cut down refined carbs and sugars (white bread, bakery items, sweets, sweetened drinks).
Limit fried and deep-fried foods.
Stay away from processed meats and trans-fat-heavy snacks.
Avoid excessive dairy desserts, milkshakes, and flavoured yoghurts with added sugar.
Say no to energy drinks, alcohol, and packaged fruit juices.
Note: If you are truly willing to change your lifestyle and balance your hormones, you need to avoid these foods. They come loaded with harmful chemicals, additives and preservatives that damage your hormonal health. I have done a new video where I have explained healthy vs. unhealthy packaged foods, the marketing gimmicks brands use to fool you, and even so-called “healthy” packaged foods are not really healthy. Go check out this video now and get back on track with your health.
What about supplements?
Supplements aren’t always needed for PCOS; depending on their body's needs and nutrient levels, they could be helpful, especially if you're trying to get your periods back on track or planning a pregnancy. Research from trusted sources like NCBI and PubMed shows that Myo-Inositol, a vitamin-like nutrient, helps balance hormones and improve ovulation. In one study, 60% of women who took it started ovulating again, compared to only 30% who didn’t take it.
Another important nutrient is Vitamin D. About half of women with PCOS are low in it, which can make it harder to manage weight, periods, and fertility. Taking vitamin D helped improve their insulin levels and hormone function. But before starting any supplement, it’s important to check your levels and talk to your doctor. Taking the right dose at the right time matters!
Nearly 50% of PCOS women, who can experience worsening insulin resistance and reproductive function, supplementation has been shown to improve both. If you’re trying to conceive or manage symptoms, it’s best to get your levels tested and consult a doctor or nutritionist before starting any supplements, as nutrition is BIOINDIVIDUAL and one-size doesn't fit all.
Check out some of the healthy snack ideas:
Eat breakfast or light lunch (8–10 am or 12–2 pm)
Whole wheat and fenugreek (methi) add fibre and iron, while homemade curd offers protein and gut-friendly probiotics.
Fibre helps with insulin and hormonal balance; curd supports digestive and metabolic health.
Eat a mid-morning or evening snack (10 am or 4 pm)
Barley is rich in fibre, keeps blood sugar stable, and is heart- and gut-friendly. Veggies add extra vitamins and minerals.
A light, nutrient-packed snack that satisfies hunger without heaviness.
Eat a post-workout snack or breakfast (7–9 am)
Besan (chickpea flour) and veggies provide protein and fibre; paneer adds extra richness and satiety.
Protein helps with blood sugar and supports fertility.
Eat Early evening or a light dinner (6–7 pm)
Low-calorie, hydrating, and packed with vitamins, great for calming late-day hunger without spiking calories.
Easy on digestion and helps hydrate, especially in warm climates.
The combo is easy to digest, gentle on the stomach, and supports healthy blood sugar levels, important not only for PCOS but also for gestational diabetes risk or general hormone balance.
Spinach is packed with iron and folate, two nutrients essential for preventing anaemia, and if you are pregnant, it supports your baby’s brain and spine development.
Eat mid‑morning snack (10–11 am)
Antioxidant-packed jamun blended with omega‑rich chia seeds helps control blood sugar, boosts gut health, and supports pregnancy‑ready nutrition
Eat as an afternoon treat (3–4 pm)
Fibre-rich ladoos made from jamun seed powder, low‑GI and insulin‑friendly, a satisfying sweet bite that fits into fertility and PCOS support.
8. Roasted Makhana (Fox Nuts)
Eat mid‑afternoon (4–5 pm)
Light, crunchy fox nuts roasted with ghee and a pinch of salt and mild spices, rich in protein and fibre, low in calories, and keep you satisfied without causing energy dips
Eat Early afternoon (1–2 pm)
Cool, hydrating cucumber paired with creamy avocado gives healthy fats and fibre to stabilise blood sugar and support hormone balance
These simple food and lifestyle changes can make a real difference, helping to balance hormones, support regular cycles, and build a solid foundation for fertility.
So, PCOS reversal is not a myth, but it’s not magic either. It’s a gradual process of healing your hormones through sustainable and consistent lifestyle and dietary changes. Think of it as managing your PCOS so well that it no longer controls your life.
Reach out to me if you'd like to get a specific meal or snack plan and to manage your PCOS naturally by changing food and lifestyle habits. Me and my team of dieticians will help you out.
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