You’ve probably seen it all over social media lately—everyone’s talking about gut health. And for good reason! Your gut plays a huge role in your overall well-being, especially with that powerful gut-brain connection. When your gut is healthy, you feel it in every part of your body—from your energy and mood to your digestion and hormones.
But have you heard of the gut-hormone connection? For women with PCOS, gut health isn’t just important—it’s essential. PCOS is a chronic hormone condition that affects your metabolism, mood, menstrual cycle, and, yes, your digestion, too. Hormonal imbalances can lead to bloating, constipation, and other gut issues.
The good news? You can heal your gut and support your hormones naturally. Certain supplements can help improve digestion, lower inflammation, and balance insulin levels. In other words, they tackle the root causes of PCOS and your gut issues from within.
In this post, I’m sharing the best gut health supplements for PCOS that you can add to your routine. Because your management of PCOS shouldn’t feel overwhelming—and with Ovafit and The Cysterhood, you never have to do it alone.
10 Gut Health Supplements for PCOS Every Cyster Needs
Understanding how PCOS affects your gut health can help you find real relief from frustrating digestive issues.
In this post, I’m not only sharing my favorite all-natural supplements to support your gut and hormones. I’m also breaking down how PCOS impacts your gut—and what you can do to start healing from the inside out.
Because when you understand what’s really going on in your body, you can take the steps to restore balance and start feeling like you again.
Does PCOS Affect Gut Health?
Yes—the hormonal imbalances caused by PCOS can absolutely impact your gut health. PCOS is both a hormonal and metabolic condition. That means it affects key hormones that play a direct role in digestion and your gut microbiome.
One of the biggest root causes of PCOS is insulin resistance, which is when the body struggles to process glucose. Instead of using it for energy, it stores it as fat. Up to 80% of women with PCOS experience this—and many of them also struggle with gut issues. When insulin levels stay high, it can disrupt your gut microbiome and feed sugar-loving, pro-inflammatory microbes. This leads to bloating, gas, and sluggish digestion.
It doesn’t stop there. High insulin and inflammation can also raise cortisol (AKA your stress hormone), which, over time, increases gut permeability—often called “leaky gut.” This can lead to IBS-like symptoms, fatigue, and food sensitivities that make you feel constantly off balance.
Then there are androgens (male hormones like testosterone) that tend to run high in PCOS—especially when levels of sex hormone-binding globulin (SHBG) are low. Elevated testosterone levels can slow down gut motility, leading to constipation and bloating. They also may even shift your gut microbiome, increasing more inflammation-promoting bacteria.
Finally, varying levels of sex hormones, like estrogen and progesterone, play a role in gut health. When progesterone levels are low due to irregular ovulation, digestion can slow down and water retention can increase. And when estrogen levels get too high, cramps, bloating, and fluid retention often follow.
If you want to dive deeper into the connection between gut health and hormones, tune into my podcast episode “The Gut Hormone Connection for PCOS with Dr. Robin Rose.” It’s a must-listen for every Cyster ready to start healing their hormones.
How to Improve Gut Health with PCOS
Eat a gluten- and dairy-free anti-inflammatory diet.
I always encourage Cysters to follow a gluten- and dairy-free anti-inflammatory diet when working to reverse their PCOS. Many women with PCOS develop sensitivities to these foods, and avoiding them can make a world of difference. Not only will you feel lighter and more energized after meals, but you’ll also be giving your gut a chance to heal.
Instead of focusing on restriction, shift your attention to nourishing foods that support your hormones. Think: lean protein, high-fiber produce, and whole grains. These help repair your gut microbiota, promote healthy weight management, and bring your hormones back into balance naturally.
Practice consistent movement and exercises.
Your gut health isn’t only shaped by what you eat—it’s also impacted by how you move your body. Gentle, low-impact workouts can work wonders for your digestion by improving gut motility, lowering insulin levels, and reducing inflammation. Together, these help create a happier, healthier gut (and a more balanced you!).
Some of my favorite PCOS-friendly workouts include long walks, slow-weighted strength training, yoga, and Pilates. And if you need a little guidance, you’ll find tons of workout routines inside The Cysterhood app.
Include probiotic and prebiotic foods in your diet.
Probiotics and prebiotics work together to keep your gut balanced and thriving. They restore gut health, reduce inflammation, improve insulin sensitivity, and ease bloating—all major wins for Cysters.
You can take probiotic and prebiotic supplements or simply add more gut-loving foods to your meals. For example, probiotics can be found in fermented foods like kimchi, sauerkraut, and kefir. Prebiotic fibers are found in garlic, onions, leeks, bananas, and oats.
Take PCOS-friendly supplements for gut health.
Your diet and lifestyle are the foundation for healing your gut and reversing PCOS. But sometimes, your body needs a little extra support from PCOS-friendly supplements. The right ones can strengthen your gut, balance hormones, and help you feel your best. And those gut health supplements for PCOS are exactly what I’m exploring next.
What Is the Best Gut Health Supplement for PCOS?
Probiotics
Probiotic supplementation is one of the best ways to start healing your gut. Let’s be honest, eating fermented foods every single day isn’t always realistic. A daily probiotic can help increase gut diversity and reduce dysbiosis, supporting smoother digestion and hormone balance.
When choosing a supplement, look for one with multiple probiotic strains, especially Bifidobacterium and Lactobacillus species. Start slowly to give your body time to adjust and avoid any temporary side effects of probiotics, like bloating or discomfort.
Ginger
For centuries, ginger has been a go-to remedy for calming the gut—and for Cysters, it’s a total game-changer. This powerful root can reduce bloating, ease cramps and gas, and support a healthy gut lining.
Evidence suggests that ginger helps improve gut motility, meaning it helps things move through your digestive tract more efficiently. The result? Less constipation, less bloating, and more relief—naturally.
Magnesium
Magnesium is one of the best supplements for both gut health and PCOS, especially since it’s one of the most common nutrient deficiencies among Cysters! This essential mineral helps promote regular bowel movements, reduces inflammation, supports a healthy gut lining, and balances your gut bacteria.
Because magnesium plays such a powerful role in managing PCOS symptoms, I made sure to include it in Ovafit’s MetaMulti Vitamin. So you get the right dose for your PCOS body every single day.
Vitamin D
Low vitamin D levels are super common among Cysters. And they’re often linked to insulin resistance, inflammation, and even changes in your gut microbiome.
When you take a vitamin D supplement, it can help strengthen your immune system, support your gut barrier, and balance your hormones and metabolism. It also helps relieve those frustrating symptoms that come with low vitamin D, like muscle cramps, fatigue, and bone pain.
Psyllium
Psyllium is a powerful soluble fiber that supports both gut and metabolic health. It helps improve digestion and regularity, nourishes gut bacteria, and calms inflammation.
But the benefits don’t stop there. It can also address other factors of PCOS, including blood sugar levels and high cholesterol, while supporting heart health and weight management. It’s an amazing addition to any PCOS-friendly routine!
L-Glutamine
I’ve talked about how inflammation can lead to leaky gut syndrome—that’s when tiny food particles sneak through your gut lining. And, unfortunately, they can then trigger even more inflammation. Not ideal for us Cysters! The solution? L-glutamine.
This powerful amino acid fuels your intestinal cells and helps repair and strengthen your gut lining, healing leaky gut. It also works to reduce inflammation, balance your gut microbiome, and support healthy digestion.
L-glutamine can also improve insulin sensitivity, regulate cortisol, and enhance nutrient absorption. Yes, there truly are that many benefits in this one amino acid! These are all key steps toward better hormone balance and long-term PCOS relief.
Inositol Complete 40:1
It’s no secret that Inositol Complete 40:1 is my all-time favorite supplement for PCOS. But did you know it also supports gut health? By tackling root issues like inflammation and insulin resistance, it helps create a healthier, more balanced gut.
Ovafit’s 40:1 ratio of myo- and D-chiro inositol is exactly what your PCOS body needs to start feeling real relief in as little as 12 weeks. It’s also one of the best ovary health supplements for PCOS, making it an all-around great choice for Cysters!
Berberine
Berberine is a natural GLP-1 booster that helps support your metabolic health by balancing blood sugar levels and improving insulin sensitivity. And all that also means a healthier gut!
Berberine Advanced helps regulate glucose while also supporting your gut microbiome. That’s thanks to its antimicrobial and anti-inflammatory benefits. For the best results, take it twice daily after meals to feel the full effect of this powerful, natural compound.
Curcumin
Curcumin (the active compound in turmeric) is one of the most powerful anti-inflammatory and antioxidant nutrients out there. It can help calm chronic inflammation and support healing from the inside out.
Curcumin helps strengthen your gut barrier and support a healthy microbiome by reducing inflammation. In other words, it helps protect your gut while guiding your hormones back into balance.
Omega-3 Fatty Acids
You can get omega-3 fatty acids from foods like salmon, walnuts, and chia seeds. However, taking a supplement makes it so much easier to get your daily dose.
Omega-3s are powerful anti-inflammatories that can help strengthen your gut lining and repair leaky gut. They’re also amazing for stabilizing blood sugar and balancing hormones, making them one of my go-to supplements for PCOS.
The benefits are just too good to skip, so I included omega-3s in Ovafit’s Metabolism Plus bundle!
The right supplements can help you reverse your PCOS for good!
Lifestyle changes like following a gluten- and dairy-free anti-inflammatory diet and doing gentle movement can help with PCOS relief. But sometimes, your body needs a little extra help. That’s where natural supplements come in.
If you’re one of the many Cysters dealing with gut and digestive issues from PCOS, adding the right gut health supplements can make a huge difference. And now that you know what to look for, you can start building a PCOS supplement routine that truly works for your body.