Polycystic Ovarian Syndrome (PCOS) is a complex, yet common, hormonal and metabolic disorder among women in their reproductive years. PCOS manifests in many different ways with debilitating symptoms that include chronic fatigue, facial hair growth, cystic acne, weight gain or difficulty losing weight, and increased risk of chronic disease.
However, the symptoms can vary widely from one person to another. To be diagnosed with PCOS, someone must meet at least two of the following criteria: high levels of male androgen hormones, cysts on the ovaries, and/or irregular or absent periods.
The exact cause of PCOS is unknown, but recent research suggests that the gut microbiome might be linked to some of the more common symptoms of PCOS, including weight gain around the midsection.
If you have PCOS, you might be struggling with “PCOS tummy.” This term is used to describe abdominal weight gain, which is a symptom of insulin resistance with PCOS. If you’ve been trying to lose this weight through diet and exercise, doing all the “right” things without any results, you’re not alone. It is extremely difficult to lose weight with PCOS for many reasons, but one significant reason could be an imbalance in the gut.
Multiple studies have found that women with PCOS exhibited gut dysbiosis (an imbalance of “good” vs. “bad” gut bacteria), which can influence the hormone imbalance associated with PCOS and the way our body metabolizes glucose from the food we eat. This can ultimately lead to increased insulin resistance, the inability to use glucose for fuel that results in it being stored as fat. This is what makes it so difficult to lose weight around the tummy.
You might feel discouraged when reading this, but don’t beat yourself up. It can be truly comforting to know there are many aspects within our control to help manage symptoms of PCOS for the long term.
Simple and effective ways to increase beneficial gut bacteria include balanced nutrition, lifestyle changes, and targeted supplementation. Here are a few examples:
Add more fiber to your diet. At least 35 grams of fiber per day is recommended for optimal gut health and regularity, not to mention it will make you feel full for longer periods of time. High-fiber foods include things like dark leafy greens, quinoa and other whole grains, and whole fruits.
Eliminate inflammatory foods. This can be tricky, but removing any foods that cause digestive discomfort or inflammatory responses like skin breakouts can help balance the gut microbiome. Consult with a certified health coach or dietitian to implement a temporary elimination diet to determine potential triggers.
Cook with turmeric. Curcumin, the active compound in turmeric, has been used for centuries to reduce inflammation throughout the body and other symptoms of PCOS like pelvic pain, migraines, or joint pain. Underlying inflammation can be a factor in weight loss difficulties.
Consume bone broth. Bone broth is a digestive aid that supports regularity and the gut lining. It’s a quality source of protein that may increase probiotics in the gut.
Take a probiotic. Probiotics are live bacteria that can help balance the gut microbiome through targeted supplementation. Fermented foods, such as yogurt, kefir, kimchi, and miso, are also great sources of probiotics.
All of these strategies can help improve your overall health with PCOS and support long-term, sustainable weight loss. There is still so much that isn’t known about PCOS and the microbiome, and ultimately, you have to find what works best for you and your body. There is no one-size-fits-all approach to health.
Caroline Johnson is a Certified Holistic Nutrition Health Coach. Caroline graduated from the Institute for Integrative Nutrition with advanced training in women’s hormone health. Her one-on-one coaching practice, Serenity Health, provides the highest level of support and accountability to implement sustainable nutrition and lifestyle habits that lead to long-term results. Caroline’s specialties include:
- Polycystic Ovarian Syndrome (PCOS)
- Disordered Eating
- Fertility, IVF, Pregnancy, and Postpartum Nutrition
- Sustainable Weight Loss
- Gut Health (IBS, IBD, Crohn’s)
- Family Nutrition
Book a complimentary health consultation today to learn more. For all things nutrition, hormone balance, and holistic health check out SerenityHealthHQ.com and follow @SerenityHealthHQ on Instagram and TikTok.
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