PCOS Nutrition

"This is where we share our most trusted PCOS nutrition wins—the meals, swaps, and habits that actually move the needle. After helping hundreds of women with PCOS, we’ve learned what works (and what doesn’t). Need a place to start? Just ask! We’re full of practical tips and ‘why didn’t I try this sooner?’ tricks."

PCOS Hair Loss: Why It Happens & How to Stop It

PCOS Hair Loss

Struggling with thinning hair, extra shedding, or a widening part? If you have PCOS, your hormones might be sabotaging your strands. The good news? You can fight back—without expensive treatments or gimmicks.

Here’s what we’ll cover:
✅ The real reason PCOS causes hair loss (Hint: It’s not just genetics)
✅ 5 proven ways to slow shedding (Diet tweaks > pricey shampoos)
✅ How long until regrowth? (Timeline + what to expect)
✅ The #1 supplement mistake most women with PCOS make

Spoiler: Your hair can grow back—but only if you fix the root cause (pun intended). Let’s dive in.

Why PCOS Wrecks Your Hair

PCOS = androgen overload. These “male” hormones (like testosterone) shrink hair follicles, leading to:

Thinning on top (female pattern hair loss)
Excess shedding (clumps in the shower)
Slow regrowth (baby hairs that never grow long)

But wait—there’s hope! Lowering androgens can reverse hair loss. Here’s how…

5 Science-Backed Fixes (Start Today!)

1. Eat for Lower Androgens

Ditch sugar spikes → They worsen insulin resistance, fueling more androgens.
Balance blood sugar → Protein + fiber at every meal (e.g., eggs + avocado).
Crucial nutrients: Zinc (oysters), iron (spinach), and omega-3s (salmon).

📌 Pro Tip: Our free PCOS Meal Plan targets hair-friendly nutrients.

2. Supplements That Actually Work

Myo-inositol → Lowers androgens + improves insulin sensitivity.
Saw palmetto → Blocks DHT (the hormone murdering your hair).
Vitamin D → Low levels = worse shedding.

🚨 Avoid biotin overload! (It can skew lab tests—get levels checked first.)

3. Scalp Care ≠ Skincare

Rosemary oil → Just as effective as minoxidil (minus the side effects).
Gentle shampoos → Sulfates strip protective oils.
Massage daily → Boosts blood flow to follicles.

4. Stress Less, Grow More

Cortisol = androgen BFF. Try:

10-minute walks (sunlight lowers cortisol)
Magnesium glycinate before bed
Laughing (yes, really—it reduces DHEA)

5. When to See a Doctor

If you’re losing >150 hairs/day or have bald patches, ask about:

Spironolactone (anti-androgen med)
Low-level laser therapy (FDA-approved for regrowth)

How Long Until I See Results?

Shedding slows: 3–6 months
Regrowth appears: 6–12 months

Key: Consistency is everything. Hair grows slowly, but PCOS hair loss is reversible!

Final Thought

Your hair doesn’t have to be a lost cause. Start with one change today (even just swapping breakfast for a blood sugar-friendly option).

Need a step-by-step plan? Grab our free PCOS Hair Recovery Guide—it covers exact supplements, recipes, and lab tests to ask for.

💬 Over to you: What’s helped your PCOS hair loss? Share below! (Your tip might help someone else.)

Gluten-Free Diet for PCOS: Benefits, Meal Plans & Easy Recipes

If you have PCOS (Polycystic Ovary Syndrome), you’ve probably heard that diet changes can help manage symptoms like weight gain, insulin resistance, and inflammation. One approach that’s gaining attention? A gluten-free diet.

But does it really work for PCOS? And how do you start?

At NutriDiet, we break down the science and provide easy gluten-free meal plans and recipes tailored for PCOS.

Why Try a Gluten-Free Diet for PCOS?

Research suggests that gluten may worsen inflammation and insulin resistance in some women with PCOS. While not everyone needs to avoid gluten, those with gluten sensitivity or Hashimoto’s (common with PCOS) may benefit from cutting it out.

Potential Benefits:

✔ Reduced bloating & inflammation
✔ Better blood sugar control (helps insulin resistance)
✔ Hormonal balance support
✔ Easier weight management

Simple Gluten-Free Meal Plan for PCOS

Eating gluten-free doesn’t mean boring meals! Here’s a 1-day sample plan:

🍳 Breakfast

Scrambled eggs with spinach & avocado
Or gluten-free oats with chia seeds & berries

🥗 Lunch

Grilled chicken salad with quinoa, olive oil & lemon dressing
Or lentil soup with gluten-free bread

🍲 Dinner

Baked salmon with roasted sweet potatoes & asparagus
Or zucchini noodles with turkey meatballs

🍎 Snacks

Greek yogurt with nuts
Apple slices with almond butter

3 Easy Gluten-Free PCOS-Friendly Recipes

1️⃣ Quinoa Veggie Bowl (High-protein, fiber-rich)
2️⃣ Almond Flour Pancakes (No sugar crash!)
3️⃣ Turmeric Chickpea Curry (Anti-inflammatory)

🔗 Get the full recipes here: 👉 Gluten-Free Diet for PCOS

Should Everyone with PCOS Go Gluten-Free?

Not necessarily! If you don’t have gluten sensitivity, focus more on low-glycemic, anti-inflammatory foods. But if you struggle with bloating, fatigue, or stubborn weight, trying gluten-free for 4-6 weeks may help.