How to Get Pregnant with PCOS: Nutrition and Lifestyle Tips

How to get pregnant with PCOS

Polycystic ovary syndrome (PCOS) is one of the most common hormonal conditions in women, and it’s also a leading cause of fertility struggles. If you’re trying to get pregnant with PCOS, you may have already experienced irregular cycles, confusing test results, or the frustration of not knowing when (or if) you’re ovulating.

The good news? While PCOS can make conception more challenging, nutrition and lifestyle changes can make a real difference in supporting your hormones, improving ovulation, and increasing fertility.

Why PCOS Affects Fertility

PCOS affects fertility because of the way it disrupts normal ovulation. Women with PCOS often have:

• Elevated LH (luteinising hormone) and reduced FSH (follicle-stimulating hormone), which prevents eggs from maturing properly.

• Higher levels of androgens (male hormones), which can block ovulation and affect egg quality.

• Insulin resistance, which drives up insulin levels and further disrupts hormones.

Without regular ovulation, it’s harder to know when you’re fertile, and if ovulation isn’t happening at all, pregnancy can’t occur.

The Role of Insulin Resistance in PCOS

Around 70–80% of women with PCOS have some degree of insulin resistance. This means the body struggles to use insulin properly, leading to high blood sugar and high insulin levels. In turn, this can increase testosterone production, disrupt ovulation, and reduce fertility.

That’s why a PCOS-friendly diet focuses on stabilising blood sugar and lowering insulin resistance.

PCOS Diet: Foods to Support Fertility

PCOS supportive foods

Balancing your blood sugar is one of the most powerful ways to improve fertility with PCOS. Foods to prioritise include:

• Vegetables – high in fibre, vitamins, and minerals to support insulin balance and reduce inflammation.

• Fibre – from vegetables, nuts, seeds, beans, and lentils. Fibre has been shown to lower insulin and testosterone and improve menstrual regularity.

• Protein – from eggs, lean meats, fish, and plant proteins.

• Healthy fats – olive oil, nuts, seeds, avocados, and oily fish to support hormone production.

• Herbs and spices – cinnamon, turmeric, and ginger to help with blood sugar and inflammation.

• Spearmint tea – some evidence suggests it can help lower testosterone in women with PCOS.

Foods to Limit with PCOS

Foods to reduce for PCOS

Some foods make insulin resistance and hormone imbalance worse, which can reduce fertility. These include:

• Sugar and refined carbohydrates – cakes, biscuits, sweets, white bread, pasta, and rice can cause sharp spikes in insulin.

• Low-fat dairy products – may stimulate insulin.

• Artificial sweeteners – can disrupt gut health and still affect insulin.

• Alcohol – high in sugar and not fertility-friendly.

• Gluten and dairy – for some women, these can be inflammatory. Reducing them may improve symptoms.

• Caffeine – can raise stress hormones and blood sugar.

Lifestyle Changes to Support PCOS

A healthy lifestyle is just as important as diet when it comes to managing PCOS and improving fertility:

• Stress management – chronic stress can increase cortisol, which can worsen insulin resistance. Gentle movement, meditation, and reducing caffeine can help.

• Better sleep – poor sleep disrupts hormones and insulin sensitivity. Aim for regular bedtimes, a dark room, and switching off screens before bed.

• Balanced exercise – movement is essential, but over-exercising can stress the body. Walking (especially after meals), strength training, and breaking up sitting time are all beneficial.

Trying to get pregnant with PCOS can feel overwhelming, but there are many ways to support your fertility naturally. By focusing on blood sugar balance, hormone health, and lifestyle changes, you can improve ovulation, egg quality, and your chances of conceiving.

These are just some of the areas I work on with women who have PCOS and want to optimise their fertility. If you’d like personalised support, you’re welcome to book a free discovery call to find out how I can help. Or join the waiting list for my group programme PCOS To Pregnancy.

Julia Young Nutrition T: 0771 589 0894 info@juliayoungnutrition.com www.juliayoungnutrition.com

Disclaimer: Nutritional Therapy is not a replacement for medical advice, practitioners always refer any client with ‘red flag’ signs or symptoms to their medical professional. The information provided here is general and is not intended to treat, diagnose, prevent or cure any diseases or conditions.