Polycystic ovary syndrome (PCOS) is a complex hormonal condition that affects multiple systems throughout your body. When your hormones fall out of balance, everything is impacted—your menstrual cycle, blood sugar, weight, mood, and gut health. One of the most powerful ways to support the root issues of PCOS is through the foods you eat.
I always recommend a gluten- and dairy-free diet packed with anti-inflammatory foods. This type of eating helps stabilize blood sugar levels, improve insulin resistance, and naturally support a healthier gut. Your gut is truly one of the most important organs to care for! (If you want to learn more, check out my podcast episode The Gut-Hormone Connection.)
One of my favorite ways to make sure I’m getting the essential nutrients, vitamins, and minerals my PCOS body needs? PCOS-friendly smoothies!
Today, I’m sharing a roundup of my go-to PCOS smoothie recipes designed to boost gut health and balance hormones. They’re delicious, nutrient-dense, easy to make, and filled with protein and healthy fats your body will love.
So grab your blender and let’s dive in!
Gut Health Smoothie for PCOS: 5 Tasty and Balancing Recipes
Figuring out which foods actually support your PCOS can feel overwhelming. There’s so much information out there that it’s hard to know how to build a sustainable routine around it—or what works and what doesn’t! That’s why I created this blog post—to walk you through smoothies good for PCOS that support your gut health. (And they taste great, too!)
If you want even more guidance on following a gluten- and dairy-free anti-inflammatory diet, you’ll love The Cysterhood app. Inside, you’ll find hundreds of PCOS-friendly recipes. Plus, a customizable meal plan builder to help you enjoy your favorite foods while staying consistent on your healing journey.
What Is Gut Health?
Gut health refers to the overall well-being of your entire digestive system. That means how well you break down food, absorb nutrients, and eliminate waste. It also involves how your gut maintains a healthy balance of the trillions of bacteria living in your intestines.
Your gut influences so much more than digestion, though. It also plays a major role in your hormones, immune system, metabolism, mood, energy levels, skin health, and inflammation. In other words… It’s one of the most important systems to care for in your body.
When your gut falls out of balance, everything else can start to feel “off.” You might notice sluggishness, brain fog, irritability or depression, bloating, or that puffy, inflamed feeling many Cysters know too well.
Does PCOS Affect Gut Health?
Yes, PCOS can indirectly impact your gut health. In fact, nearly half of women with PCOS experience some kind of digestive issue. These can show up as IBS-like symptoms, bloating, irregular bowel movements, or general digestive discomfort.
One of the biggest root causes is insulin resistance, which affects up to 80% of Cysters. When insulin isn’t working properly, it leads to chronic inflammation—and most gut issues begin right there.
Food sensitivities to gluten and dairy, along with high cortisol levels, can add even more strain to your gut. Together, these imbalances disrupt digestion, irritate the gut lining, and throw off your microbiome.
The good news? Once you support insulin sensitivity, lower inflammation, and reduce trigger foods, gut symptoms often improve dramatically. Plus, adding some gut health supplements to your routine can give you the boost you need to start healing.
Want another helpful trick? Make sure to check out my post, “What Tea Helps with Bloating?”
Are Smoothies Good for Gut Health When You Have PCOS?
Smoothies are an amazing option for Cysters who want a simple, delicious way to get the nutrients their bodies need. They make it easy to pack in hormone-balancing ingredients and fill nutrient gaps—without spending hours in the kitchen.
A PCOS-friendly smoothie should include omega-3 fatty acids, high-protein ingredients, no added sugar, and fruits low on the glycemic index. This combo helps keep blood sugars steady, supports hormone balance, and gives your body what it needs to feel nourished.
Those days when you’re missing ingredients or don’t have time to make a smoothie, fill those gaps with Ovafit’s MetaMulti. It’s your daily safety net for PCOS-specific nutrition.
What Smoothies Are Good for Gut Health When You Have PCOS?
One ingredient you’ll see in many of these PCOS-friendly, gut-loving smoothies is protein powder. That’s one of the many reasons why I’m so excited to share that… Ovafit is launching our very own PCOS-friendly protein powder! You can see a sneak peak of it in THIS video I posted on my Instagram! And even better? It’s perfect for all the smoothie recipes below.
If you want to be the first to know when it’s available (and get early access!), sign up for my newsletter!
The Green Goddess Gut-Healer
This Green Goddess Gut-Healer Smoothie is a creamy, refreshing blend created to support both PCOS and gut health. Ingredients like spinach, avocado, flaxseed, and protein powder work together to steady your blood sugar, calm inflammation, and nourish your gut microbiome.
The avocado makes it luxuriously smooth, the banana adds gentle sweetness, and the greens stay mild. Plus, you get a vibrant, clean flavor without that “too healthy” taste. Best of all, it’s incredibly simple to make and the perfect way to start your day!
Ingredients
- 1 cup unsweetened almond milk
- ½ frozen banana
- 1 handful spinach, kale, or leafy greens
- ½ avocado
- 1 tbsp ground flaxseed
- 1 scoop vegan protein powder
- ½ tsp spirulina or chlorella
- Ice cubes
Instructions
Step 1: Measure out all of your ingredients. Add them to the blender.
Step 2: Blend everything until smooth and creamy. If you prefer a thinner texture, add a little more almond milk.
Step 3: Pour into your favorite glass, sip slowly, and enjoy every gut-loving, hormone-balancing sip!
Berry Balance Smoothie
The Berry Balance Smoothie is a bright, antioxidant-rich blend designed to calm inflammation and support steady blood sugar levels. The mix of berries, chia seeds, and almond butter gives you fiber, healthy fats, and polyphenols that feed good gut bacteria. Plus, it helps you feel full and energized throughout the day.
It tastes juicy and refreshing with a creamy, almost dessert-like finish thanks to the berries and vanilla. Light, nourishing, and incredibly satisfying, it’s one of those smoothies that feels like a treat while secretly doing your PCOS symptoms so much good.
Ingredients
- 1 cup unsweetened coconut milk (for the liquid base)
- ¾ cup frozen mixed berries
- 1 tbsp chia seeds
- 1 tbsp almond butter
- ½ scoop collagen or plant-based protein powder
- ¼ tsp cinnamon
- 1 tsp vanilla extract
Instructions
Step 1: Add all ingredients to your blender. Place the berries at the bottom so they break down easily.
Step 2: Blend on high until smooth and creamy. Let it run a few extra seconds for the silkiest texture.
Step 3: Let the smoothie sit for 2-3 minutes before drinking. This gives the chia seeds time to thicken and blend, making it extra satisfying.
Citrus Glow Smoothie
The Citrus Glow Smoothie is bright, refreshing, and perfect for soothing digestion while supporting hormone balance. Fresh orange, lemon, and ginger bring natural enzymes and antioxidants that help calm inflammation and reduce bloating. Zucchini and flaxseed add gentle fiber without changing the flavor.
It tastes clean and uplifting—like a morning reset in a glass. And because it comes together in minutes, it’s the perfect gut health smoothie for busy Cysters who want nourishment fast.
Ingredients
- 1 cup water or coconut water
- 1 peeled orange
- ½ frozen zucchini
- 1 tbsp ground flaxseed
- ½ tsp fresh grated ginger
- 1 tbsp lemon juice
- 1 scoop vanilla protein powder
- Ice cubes
Instructions
Step 1: Add all ingredients to your blender. Place the ginger under the frozen pieces so it blends smoothly. You don’t want to get a chunk of ginger while sipping—talk about a wake-up call!
Step 2: Blend on high until completely smooth and frothy. Give it a few extra seconds to fully break down the citrus and ginger.
Step 3: Taste and adjust the lemon juice if you want more brightness. Let the smoothie rest for about a minute to thicken slightly.
Tropical Gut Soother
This Tropical Gut Soother smoothie is your creamy, sunshine-in-a-glass blend made to calm digestion and support PCOS. Pineapple or mango brings natural enzymes that ease bloating while the coconut yogurt adds probiotics to nourish your microbiome.
L-glutamine works to repair and strengthen your gut lining and the hemp seeds deliver gentle protein and healthy fats to keep your blood sugar steady. The flavor is sweet, tropical, and comforting. It’s like a vacation smoothie that also happens to love your hormones back.
Ingredients
- 1 cup unsweetened almond milk
- ½ cup frozen pineapple or mango
- 1 scoop L-glutamine powder
- 1 tbsp coconut yogurt (dairy-free)
- Ice cubes
- 1 tbsp hemp seeds
- ½ banana
- 1 tsp turmeric + a pinch of black pepper
Instructions
Step 1: Add all ingredients to your blender. Place the frozen fruit at the bottom so it blends smoothly.
Step 2: Blend on high until silky and completely uniform. Let it run a few extra seconds so the turmeric fully incorporates and the texture becomes ultra-creamy.
Step 3: Taste and adjust the thickness with a splash of almond milk if needed. Let the smoothie rest for a minute so the flavors deepen and the L-glutamine fully dissolves.
Chocolate Hormone-Helper Smoothie
The Chocolate Hormone-Helper Smoothie is rich, creamy, and secretly packed with ingredients your hormones love. Cacao and cinnamon help steady your blood sugar as nut butter and protein add that silky, satisfying texture without the crash. A touch of magnesium gives this blend its true “hormone-helper” edge, supporting gut relaxation, easing stress, and promoting deeper sleep.
The flavor is pure chocolate-milkshake comfort with a warm, spiced finish. It tastes indulgent but stays completely PCOS-friendly. It’s perfect for days when you want something sweet that still supports your gut—and hormones!
Ingredients
- 1 cup unsweetened oat or almond milk
- 1 tbsp unsweetened cocoa or cacao powder
- ½ tsp cinnamon
- 1 tbsp almond or peanut butter
- ½ frozen banana
- 1 scoop chocolate protein powder
- 200 mg magnesium glycinate powder
- Ice cubes
Instructions
Step 1: Add all ingredients to your blender. Place the banana and ice at the bottom so the smoothie turns out thick and creamy.
Step 2: Blend on high until everything is smooth and fully combined. Give it a few extra seconds to break down the cacao and achieve that milkshake-like texture.
Step 3: Taste and adjust the sweetness or thickness if needed. Let the smoothie rest for a minute before drinking. This helps the cinnamon and cacao deepen in flavor.
Healing your gut and balancing your hormones tastes great with these PCOS-friendly smoothies.
Healing your hormones and supporting your gut doesn’t have to be complicated. It can actually be tasty, simple, and even fun. These PCOS-friendly smoothie recipes are filled with gut-healing, anti-inflammatory ingredients that naturally support your hormones with every sip.
And if you want an extra boost on your healing journey, take a look at Ovafit’s NSF-certified PCOS supplement line. Each one is formulated specifically for Cysters who are ready to balance their hormones and start feeling like themselves again.