A Gut-Friendly PCOS Diet: What Works?

Clinical experience and research suggests that diets for PCOS should focus on stabilising blood sugar levels and reducing inflammation.
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Here’s what I see works in my clinic:
- Low-GI carbs (like quinoa or sweet potatoes) reduce insulin spikes
- Fibre-rich foods improve microbial diversity and satiety. For fibre add a wide range of vegetables, wholegrains and nuts and seeds.
- The Mediterranean diet is linked to reduced pain, improved metabolic and mental
health outcomes. Mediterranean-style diets have shown benefits for insulin resistance and inflammation in women with PCOS.​

Source: The association between the Mediterranean Diet and the Prime Diet Quality Score and polycystic ovary syndrome: a case control study. BMC Nutr 11, 80 (2025)

Can Herbal Medicine Help in PCOS and Gut health?
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Herbal medicines play an important role in addressing underlying imbalances that affect both your gut microbiome and hormonal regulation. Here are three key herbs to consider:

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Spearmint Tea

- Known for its tummy soothing qualities
- It also has anti-androgenic properties
- May reduce unwanted hair growth (hirsutism) and lower testosterone levels
Clinical trial: A randomized controlled trial showed that women drinking spearmint tea twice daily for 30 days had reduced free testosterone levels.​
Source: Grant P. Spearmint herbal tea has significant anti-androgen effects in polycystic ovarian syndrome. A randomized controlled trial. Phytother Res. 2010 Feb;24(2):186-8.

Psyllium Husk (Plantago ovata)
- A soluble fibre that feeds beneficial gut bacteria
- May help with constipation, blood sugar regulation, and satiety
Research-backed: A study in Diabetes Research and Clinical Practice found psyllium
improved insulin sensitivity in women with PCOS.​
Source:‍ International Journal of Women’s Health and Reproduction Sciences Vol. 8, No. 2, April 2020, 184–191 , Effect of Psyllium Supplementation on Insulin Resistance and Lipid Profile in Non-diabetic Women With Polycystic Ovary Syndrome: A Randomized Placebo-Controlled Trial

Fenugreek is a traditional herb used in Ayurvedic and Middle Eastern medicine,
known for its blood sugar-lowering, anti-inflammatory, and hormone-modulating
properties. It comes from the seeds of the Trigonella foenum-graecum plant. Fenugreek has been shown to:
- Soothe the digestive tract and reducing gut inflammation due to mucilage
properties.
- Relieve constipation. Fenugreek is rich in soluble fibre, which helps, feed
beneficial gut bacteria (prebiotic effect)
- Lower fasting blood sugar and HbA1c levels
- Improve insulin sensitivity. Many women with PCOS experience insulin
resistance.
- Reduce post-meal blood sugar spikes
Research Highlight: Fenugreek seed extract improved insulin resistance and lipid profiles in women with PCOS.​
Source: Comparison of the Effect of Fenugreek and Metformin on Clinical and Metabolic Status of Cases with Polycystic Ovary Syndrome: A Randomized Trial. J Reprod Infertil. 2024;25(2):120-132.

These herbs work synergistically with dietary changes and lifestyle strategies to improve PCOS outcomes. If you need a clear plan, make an appointment with me here for your First Consultation or jump straight to the Hormonal balancing Program or the Gut repair Program.

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Phone us on 93811468 or email on reception@subiaconaturopathclinic.com.au for more information or to book an appointment

Warm wishes

Eloise Charleson