PCOS Nutrition Guide: Transform Your Vitality with a PCOS Dietitian

Unlock Your Body’s Potential and Find Balance With A PCOS Nutritionist

PCOS, or Polycystic Ovary Syndrome, is a common reproductive condition that affects many women. It is both a hormonal and metabolic condition, with symptoms ranging from acne and hair loss to infertility and diabetes. Understanding the role of nutrition in PCOS management and how a PCOS Nutritionist can help you is essential.

But fear not! Our Registered Dietitians offer valuable PCOS nutrition counseling and create a personalized PCOS diet plan to help manage symptoms. You can read here for an overview of nutrition plays in PCOS management, from diet to supplements and lifestyle strategies. 

With the guidance of a PCOS Nutritionist, you can learn how to make healthier food choices, incorporate the right nutrients for hormonal balance and maintain a healthy weight. Don’t let PCOS hold you back any longer – take the first step towards a healthier, happier you!

what is PCOS? Learn from a PCOS Dietitian Online

What is PCOS?

Polycystic Ovarian Syndrome (PCOS) is a reproductive disorder that affects many women. It is estimated that 1 in 10 women have PCOS. It is caused by an imbalance of hormones, including insulin, testosterone, and estrogen. Symptoms can vary, but may include irregular periods, excessive hair growth, infertility, acne, and weight gain.

The exact cause of PCOS is unknown. It is believed to be related to genetics, lifestyle factors, and environmental factors. Women living with PCOS know that it is far more than just a fertility issue. PCOS is one of the leading causes of female infertility, yet its impact on physical and emotional health cannot be overstated.

Up to 70% of women with PCOS remain undiagnosed. Not only does PCOS impact your ability to conceive, but it could also lead to other serious health concerns. These include high blood pressure, insulin resistance, heart disease, and sleep disorders if left unchecked!

Regular check-Ups can help manage symptoms like irregular periods or excessive hair growth while helping prevent potential long term complications. It is important for women everywhere not only to take ownership of their reproductive wellness but their overall health too! Learn more about the diagnosis and treatment of PCOS in our blog.

Navigating the various complexities of PCOS can be daunting for women. With hormonal changes, physical symptoms, and metabolic alterations to name a few – it’s no wonder that managing this condition is challenging!

It doesn’t have to feel overwhelming though; there are 4 types of PCOS which each represent unique combinations of diagnostic criteria ranging from low severity (phenotype D), all the way up to high severity (Phenotype A).

As experienced PCOS Dietitians – we are here with you every step of your journey towards finding answers through diet so we arm ourselves against these difficulties together. 

Read our blog on the 4 types of PCOS to learn more!

Types of PCOS

discover the 4 types of pcos
tips for pcos lean from a PCOS specialist calgary

What Is Lean PCOS?

We often associate PCOS with weight gain, but did you know that not all women with PCOS are in larger bodies? In fact, between 38-88% of women with PCOS struggle with their weight, so it’s important to understand that weight gain does not capture the experience of all women with PCOS.

Those with lean PCOS may still face a range of challenges, such as imbalanced hormones, infertility, irregular cycles, acne, and gut health issues. However, it’s worth noting that women with lean PCOS are more likely to have milder variations of the 4 types of PCOS, like type C or type D.

When it comes to lean PCOS and fertility, there are treatments available that can help address the underlying hormone imbalances and improve your chances of conceiving.

So if you’re struggling with lean PCOS, know that you are not alone, and there is hope for treatment and management. You can start with our blog for more tips!

Meet Our PCOS Dietitian Online

Caroline Spurr, RD

How to treat PCOS naturally with our PCOS Dietitian Vancouver

As women, we often tend to put our health on the back burner while juggling our personal, professional, and social roles. However, prioritizing our well-being becomes even more crucial when dealing with Polycystic Ovary Syndrome (PCOS).

Our team of experienced and compassionate Nutritionists for PCOS understands the unique needs of women dealing with PCOS. It provides tailored nutrition therapy to help them regain control of their health

Whether you’re in Calgary, looking for a Dietitian in Vancouver, or anywhere else in Western Canada, our PCOS Dietitian online is just a click away! Say goodbye to fatigue, bloating, irregular periods, and acne, and welcome back your energy, clear skin, and confidence with our personalized PCOS diet plan.

Let’s start your journey towards a healthier and happier you! Check out our nutrition packages or book a call today!

Benefits of Working with a PCOS Nutritionist

Dealing with PCOS can be an overwhelming experience for any woman. It is a hormonal disorder that can affect various aspects of our bodies, from our menstrual cycle to our weight. Here’s why seeking the help of a nutritionist specializing in PCOS can be a game-changer:

  • Boost your energy and confidence levels
  • Achieve a healthier lifestyle and balance PCOS symptoms with personalized nutrition counselling
  • Learn which foods to avoid that can worsen PCOS inflammation and symptoms
  • Receive custom meal plans and product or supplement recommendations tailored to you
  • Improve your overall health, including reducing long-term complications associated with PCOS
  • Regain control over your eating habits and feel empowered over your nutrition choices
  • Improve your insulin resistance and hormonal balance 
  • Learn how to incorporate your favourite foods without guilt 
  • Improve fertility, increase the chances of conception, and get back your menstrual cycle

Our PCOS Nutrition Counseling Packages

Unsure of Which Program To Choose?

Get more information about which program would be the best fit for you by booking a free consultation with our Dietitians. 

PCOS Nutrition Tips by a PCOS Nutritionist

Nutrition plays an important role in managing PCOS symptoms. Following a balanced diet that is rich in fiber, healthy fats, and low-glycemic carbohydrates can help to regulate hormones and improve overall health. Additionally, avoiding processed foods and added sugars can help to reduce inflammation and improve symptoms.

PCOS Nutrition healthy eating solutions

PCOS Meal Plan

If you are struggling with PCOS, then you know that finding the right meal plan can be a game changer. However, it’s not just about cutting calories or losing weight

A good meal plan for PCOS will also prioritize reducing insulin resistance and regulating your blood sugar levels. These key factors will help with weight loss but also aid in regulating periods and supporting balanced hormones. Don’t be afraid to search for high protein PCOS recipes, meet your protein needs, or try out different diet plans for PCOS to find the right fit for you.

You can also check out our blog for more tips on finding the right PCOS meal plan for you.

pcos and plant based diet nutrition tips from a pcos dietitian vancouver

PCOS and Plant Based Diet

PCOS can be a frustrating condition to deal with, but what if adding more plants to your diet could make a difference?

Switching to a plant-based diet may offer an array of positive benefits for women with PCOS. Not only can it improve insulin resistance and reduce inflammation, but it can also lower testosterone, improve gut health, and help with weight management. It’s a more natural approach to managing the hormonal imbalances that come with PCOS.

You don’t have to give up your favorite foods entirely, either. Eating plant-based for PCOS means you can still enjoy delicious meals that are packed with beans, vegetables, and fruits. Visit our blog for more tips on how to transition to a plant-based diet and unlock the full benefits for PCOS.

Ladies, listen up! Contrary to popular belief, there are no specific foods to avoid with PCOS

You can still enjoy your favourite foods without worrying about worsening your symptoms. However, paying attention to how your body reacts to certain foods is important. For example, some women may notice that eating high sugar levels can cause their PCOS symptoms to flare up.

Don’t banish certain foods from your diet; instead, focus on listening to your body and making choices that make you feel better. Trust us. It’s all about balance and moderation!

You can read more blogs on:

Foods to Avoid with PCOS 

which foods to avoid with PCOS nutrition
tips on diet for pcos acne by a pcos dietitian vancouver

Diet for PCOS Acne

As someone with Polycystic Ovary Syndrome, you know all too well how frustrating it can be to deal with skin issues. Despite trying countless creams and cleansers, you still haven’t found a permanent solution for your acne. But what if the solution was right in front of you? What if all you needed to do was change up your diet?

Believe it or not, the foods you eat can directly impact the health of your skin. Stick with us and we’ll give you some tips on the best diet for PCOS acne. No more guessing which foods or diets will work and which ones won’t – we’ve got your back.

Check out our blog for more information on nutrition tips and diet for PCOS acne.

How a PCOS Nutritionist Can Help You Treat PCOS 

PCOS treatment requires a holistic approach that involves more than just diet and exercise. Working with a Registered Dietitian can help to provide you with the education, support, and resources to create a long-term plan for managing PCOS.

A PCOS Nutritionist can provide you with the tools and resources you need to make positive lifestyle changes and manage your PCOS symptoms.

As PCOS dietitians, our goal in treating polycystic ovary syndrome (PCOS) is to provide holistic care to our clients by navigating them through the healthcare system and considering all aspects of their condition. When assessing our clients, we screen for high levels of androgens and insulin and make appropriate referrals to their primary care providers if any concerns arise.

Our approach involves educating our clients about their condition, dispelling any diet myths, and promoting self-compassion. Women with PCOS face many challenges, and as your Nutritionists for PCOS, we are here to support and empower them.

PCOS and Gut Health

Gut health is a key component of PCOS management. Maintaining a healthy gut microbiome helps to regulate hormones and improve overall health. Eating probiotic-rich foods and avoiding processed foods can help to improve gut health, as well as taking probiotic supplements. Additionally, certain dietary interventions such as the Low FODMAP diet can help to reduce inflammation and improve symptoms.


As if dealing with one health condition isn’t enough, studies have found that up to 29% of women with polycystic ovarian syndrome (PCOS) also struggle with irritable bowel syndrome (IBS).

What’s particularly interesting is that a specific subtype of IBS – predominately constipation IBS – is more prevalent in women with PCOS compared to other subtypes. Surprisingly, the only distinguishing factors between women with both conditions compared to those with just PCOS were age and hormone levels like lower thyroid hormones.

With more research needed in the area of women’s health and these two conditions, it’s crucial to continue exploring the connection between IBS and PCOS, especially for women who face this challenging reality.

Check out our blog on the connection between IBS and PCOS as well as how we help women with PCOS treat both IBS and PCOS in our blog here.

Bloating and PCOS

Bloating and PCOS can be a frustrating combination, but luckily there are ways to manage it. While it’s common for women with PCOS to experience bloating and other GI issues, such as IBS, adopting healthy dietary and lifestyle habits can make a big difference in improving gut health. Even if you don’t have IBS, changes in your diet could help ease discomfort and reduce bloating.

However, it’s important to note that gynecological issues such as adenomyosis or endometriosis can also play a role in discomfort and bloating for some women with PCOS. That’s why it’s always a good idea to schedule an appointment with your doctor for diagnosis and treatment options.

We also have another blog post on how to improve gut health with PCOS for you to get more PCOS nutrition tips!

Through our PCOS nutrition counselling packages, our PCOS Nutritionists can offer support and advice on how to improve gut health and find relief from bloating and PCOS symptoms. Check out our blog post on bloating and PCOS here.

bloating and pcos

PCOS Weight Loss

Are you struggling with PCOS and weight loss? Don’t get discouraged, there are tips and tricks that can help! One of my favourite tips is to track your food to become more aware of any mindless snacking or overeating. Another tip is to switch to high quality carbs such as quinoa, farro, or buckwheat over instant rice. Managing stress levels, getting enough sleep and having a high protein breakfast can also help with weight loss. Remember to be patient and move in a way that you enjoy every day, whether it’s walking, weight lifting, or dancing.

pcos weight loss and the best way to lose weight for pcos

Don’t hesitate to seek support from one of our Registered Dietitians to help you on your weight loss journey. With these tips, you’ll be on your way to a healthier and happier you!

Best Way to Lose Weight for PCOS

When it comes to losing weight with PCOS, there’s good news and bad news. The bad news is that it can be challenging to find the right approach without a clear set of guidelines. But here’s the good news: there’s no one-size-fits-all solution for weight loss with PCOS. With many options available, you have the opportunity to explore different diets and discover what works best for you.

Despite the lack of a proven “best” diet for PCOS, there are still many successful ways to achieve weight loss and improve your overall health. Whether through modifications to your diet, exercise routine, or other lifestyle changes, consistent effort and patience can lead to incredible results!

PCOS Body Shape

When it comes to Polycystic Ovary Syndrome (PCOS), many women wonder if there is a particular body shape associated with the condition. While there is not a one-size-fits-all answer, research suggests that women with PCOS may be more likely to have an apple-shaped body or what is often called a “PCOS belly.”

This shape can be attributed to the higher levels of insulin resistance, inflammation, and testosterone that often come with PCOS. However, it’s important to remember that every woman’s body is unique; there is no 1 PCOS body type, and not all women with PCOS will have this body shape.

Above all else, if you are struggling with PCOS, it’s important to speak with your healthcare provider about the best ways to manage your symptoms and take care of your body.

We also have a blog post on the “PCOS Belly” if you want to read more on this topic!

pcos body shape

PCOS and Exercise

As PCOS dietitians, we are constantly asked about the relationship between PCOS and exercise. And understandably so! There are countless myths out there about how certain types of exercise can make your symptoms worse. But the truth is, the best exercise for PCOS is the kind that you enjoy and will stick to. It’s true that over-exercising and under-eating can increase inflammation and exacerbate PCOS symptoms, but that doesn’t mean that high-intensity exercise is off-limits for everyone with PCOS. In fact, regular exercise can be one of the most effective ways to manage PCOS symptoms and improve your overall well-being. So don’t let misinformation hold you back!

exercise and pcos or what is the best exercise for pcos

Keep moving in a way that feels good to you, and you’ll be well on your way to feeling your best.

What’s the Worst Exercise for PCOS?

Don’t force yourself to do a specific exercise just because it’s recommended. After all, the worst exercise for PCOS is the one you hate! So, if running isn’t your thing, don’t worry! There are plenty of other exercises to choose from that can help you feel great both physically and mentally. Remember to listen to your body, nourish it with healthy food and nutrients, and always make time for rest and joy. With the right approach, exercise can be a powerful tool for managing PCOS symptoms and feeling your best!

Nutritional Supplement for PCOS

An important part of managing PCOS is to supplement your diet with the nutrients it needs. Supplements such as omega-3 fatty acids, vitamin D, probiotics, and magnesium can help to reduce inflammation, improve fertility, and promote healthy hormone levels. A PCOS Nutritionist can help you identify the right supplements for your body and create a tailored plan for your unique needs.

pcos supplement for weight loss

PCOS Supplement for Weight Loss

Finding an effective weight loss supplement for PCOS can be a daunting task. Unfortunately, there isn’t one specific supplement that targets this condition. However, it is possible to achieve weight loss by treating the underlying drivers of PCOS.

There are two main culprits when it comes to PCOS: high levels of insulin and testosterone. High levels of insulin can lead to insulin resistance, making it difficult for the body to regulate weight. On the other hand, elevated testosterone levels can also contribute to weight gain and inflammation, exacerbating the cycle. If you’re looking for a supplement for PCOS weight loss, make sure it addresses either insulin resistance, inflammation, or testosterone levels. By tackling these underlying factors, you can work towards managing your weight effectively.

Dealing with polycystic ovary syndrome (PCOS) can be frustrating, especially when weight loss feels impossible. While there are supplements available that claim to aid in weight loss for PCOS, not all of them are safe for consumption. That’s where our online PCOS nutrition course or private coaching with a PCOS Nutritionist comes in!

We understand the struggle of finding the perfect supplement for PCOS weight loss and are here to guide you every step of the way. Our team will work with you to create a personalized supplement plan that caters to your unique needs. Say goodbye to the worry of unsafe supplements and hello to safe and effective weight loss supplements for PCOS.

Getting Pregnant With PCOS

PCOS can have an impact on fertility and it is important to take the right steps to promote reproductive health. Eating a balanced diet and taking the right supplements can help to balance hormones and improve fertility. Working with a PCOS nutritionist can equip you with the knowledge and resources to help you better understand your body and promote reproductive health.

As women, our bodies are constantly changing and evolving, but dealing with PCOS can make those changes feel overwhelming. It’s important to remember that PCOS can impact our fertility and understanding the best ways to support our reproductive health is crucial. That’s where the guidance of a PCOS nutritionist comes in. They can help you tailor your diet to support hormonal balance and fertility. Proper nutrition and targeted supplements can make a world of difference and help you feel empowered on this journey towards optimal reproductive health. So don’t feel discouraged – with the help of a skilled nutritionist, you can take control of your health and feel confident in your ability to promote fertility.

getting pregnant with pcos

Polycystic ovary syndrome (PCOS) can be a daunting diagnosis for any woman. However, take a deep breath, because there is hope! PCOS may be one of the most treatable forms of infertility, with high response rates to fertility treatments. Reproductive endocrinologists are confident that women with PCOS can successfully achieve pregnancy with the right care. Good news, ladies – the first step may be diet and lifestyle changes! Our Dietitians for PCOS can help you take control of your health and fertility. Let us be a part of your journey toward motherhood!

When it comes to PCOS, we believe that fertility is only one aspect of the condition, and it’s important to consider the “whole” person to manage it successfully. PCOS is a difficult condition to manage, and working with a healthcare provider who shames or beats you up is not the solution. Let’s shift our focus from fertility alone and instead work together to manage the condition effectively.

Dealing with polycystic ovary syndrome (PCOS) can be frustrating, especially when weight loss feels impossible. While there are supplements available that claim to aid in weight loss for PCOS, not all of them are safe for consumption. That’s where our online PCOS nutrition course or private coaching with a PCOS Nutritionist comes in!

Take Our PCOS Nutrition Course, Created by Our Founder, Letisha Hodges

PCOS Dietitian Vancouver

We help women with PCOS reclaim their energy, confidence, and hormonal health without restrictive diets through our tailored nutrition counselling packages.

By working with a PCOS Nutritionist, you can:  

  • Take control of your PCOS and reduce symptoms.
  • Learn to eat for your unique needs and feel empowered to make healthy decisions that work for you.
  • Eat the foods you love and still get results.
  • Balance your hormones so you feel better than ever.
  • Regain a sense of control over your body and life.
  • Feel energized and confident in who you are again.

As always, our first consultation is always free! Schedule a consultation with a Dietitian for PCOS today! 

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