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Balancing Hormones: 7 Foods to Reduce Androgens in PCOS

Polycystic ovary syndrome (PCOS) is a hormonal disorder that affects many aspects of a person's health, including fertility, metabolism, and emotional well-being. One common characteristic of PCOS is elevated levels of androgens, such as testosterone, which can contribute to symptoms like acne, hirsutism (excessive hair growth), and irregular menstrual cycles. While medication and lifestyle changes can play a crucial role in managing PCOS, incorporating certain foods into your diet can also help in reducing androgen levels and promoting hormonal balance. In this post, we will discuss foods that can be beneficial for individuals with PCOS looking to reduce androgens.

1. Flaxseeds

Flaxseeds are a powerhouse of nutrition and contain lignans, which have been shown to have anti-androgenic effects. Adding ground flaxseeds to smoothies, yogurt, oatmeal, or salads can be a simple and delicious way to incorporate them into your diet.

2. Spearmint Tea

Spearmint tea has gained popularity for its potential to reduce androgen levels in women with PCOS. Studies suggest that drinking spearmint tea regularly may help in lowering free testosterone levels and improving symptoms such as hirsutism. Enjoy 2-3 cups of spearmint tea as a soothing and hormone-balancing beverage.

3. Berries

Berries are not only delicious but also packed with antioxidants and fiber. They have a low glycemic index, which means they won't cause a rapid spike in blood sugar levels. High glycemic foods can worsen insulin resistance, a common issue in PCOS. Incorporate a variety of berries like blueberries, raspberries, and strawberries into your diet for their anti-inflammatory and hormone-balancing properties.

4. Leafy Greens

Leafy greens such as spinach, kale, and Swiss chard are rich in vitamins, minerals, and antioxidants. They also contain compounds that help regulate androgens and improve insulin sensitivity. Include a generous portion of leafy greens in your meals as salads, stir-fries, or green smoothies.

5. Nuts and Seeds

Nuts and seeds like almonds, walnuts, and pumpkin seeds are excellent sources of healthy fats and essential nutrients. They provide a good balance of omega-3 and omega-6 fatty acids, which can help reduce inflammation and support hormonal balance. Enjoy a handful of mixed nuts or sprinkle seeds over salads or yogurt for a nutrient-dense snack.

6. Turmeric

Turmeric contains a compound called curcumin, known for its anti-inflammatory and antioxidant properties. Studies have shown that curcumin can help regulate hormone levels, including androgens, in individuals with PCOS. Incorporate turmeric into your cooking by adding it to curries, roasted vegetables, or golden milk.

7. Fatty Fish

Including fatty fish like salmon, mackerel, and sardines in your diet can provide a rich source of omega-3 fatty acids. These healthy fats have been shown to reduce inflammation, improve insulin sensitivity, and potentially help in regulating androgen levels in individuals with PCOS. Aim to incorporate fatty fish into your meals two to three times a week for maximum benefits.

While there is no magic food that can cure PCOS, incorporating these foods into your diet may help in reducing androgen levels and improving overall hormonal balance. Remember, it's important to combine these dietary changes with other lifestyle modifications and work closely with a healthcare professional or registered dietitian who specializes in PCOS. Together, you can develop a personalized approach to managing PCOS and promoting your overall well-being.


Ready to take control of your PCOS and conquer your nutritional challenges? Join me for nutrition counseling to create a comprehensive nutrition plan that supports your unique needs and goals. Let's work together to optimize your diet and lifestyle for better PCOS management and a healthier, balanced life. Schedule a free introductory call today!

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