Polycystic ovarian syndrome (PCOS) comes with a lot of challenges . . . and one of those is weight loss. There are so many things working against you when your PCOS is out of control and losing weight and achieving health goals can seriously feel impossible!
One of the biggest enemies to losing weight and relieving PCOS symptoms? Cravings! So, today, I am dedicating this post to how PCOS contributes to cravings and what you can do to manage them. Here’s what you need to know:
PCOS Cravings: Everything You Need to Know
Many women diagnosed with PCOS struggle with cravings. And, these cravings go beyond just having a sweet tooth or wanting to munch on a salty snack. These cravings are INTENSE and can lead to PCOS weight gain and even contribute to the development of eating disorders. Yeah, this is serious stuff!
Understanding how PCOS causes cravings can help you get control of your eating habits, feel better, and improve your symptoms. Here’s how PCOS can lead to intense cravings:
Does PCOS Cause Cravings?
YES! Polycystic ovarian syndrome (PCOS) can cause cravings. This is mostly because of the development of insulin resistance in many Cysters. (Up to 80% of people with PCOS have insulin resistance!)
Simply put, insulin resistance is when your body doesn’t process glucose properly. Instead of converting sugar to energy, it’s absorbed into the body as fat. Since your body isn’t getting the energy you need, your brain keeps signaling that you need more sugar! Que the food cravings . . .
When you indulge in those cravings, you get big blood sugar spikes and increases in insulin resistance. It turns into a vicious cycle that is super difficult to deal with! You’re left with constant cravings and other chronic symptoms.
But, don’t worry, you can get a better handle on your insulin levels, increase your insulin resistance, and kick cravings to the curb without cognitive behavior therapy or other expensive medical intervention. You can naturally cut cravings with just a few strategic lifestyle changes.
I shared in this post the most common period cravings with PCOS.
Does PCOS Make You Hungry?
Yes! PCOS can make you feel hungrier than normal for normal foods. It doesn’t always have to be sugary food cravings! This problem, like the cravings issue, comes from hormonal signaling issues—not lack of willpower. It all has to do with that insulin resistance. When energy can’t get into cells efficiently, blood sugar becomes unstable and hunger kicks in more often, even if you’re eating enough.
On top of that, many women with PCOS also experience leptin resistance. Leptin is the hormone that tells your brain you’re full. However, in PCOS that signal often doesn’t register properly. Combined with inflammation and hormone imbalances, this keeps hunger signals turned up and satisfaction turned down, creating the chronic “always hungry” feeling so many women with PCOS struggle with.
How to Stop PCOS Sugar Cravings?
Stabilize blood sugar before cravings hit.
Sugar cravings often strike when blood sugar drops too low. Instead of reacting in the moment, focus on prevention. Starting your day with protein and fiber helps keep glucose stable so cravings never get a chance to build. I recommend 30 grams of protein for breakfast, but I get that’s hard! To make it easier, blend Ovafit’s Crave Control Protein into your morning smoothie, oatmeal, or dairy-free milk!
Pair carbs with protein or fat.
Though I recommend scaling back on carbs and added sugars with PCOS, being too restrictive isn’t healthy. It’s okay to indulge in some of your favorite treats in moderation. However, eating sugar or carbs on their own causes a rapid spike and then a big crash in blood sugar. Pairing carbs with protein or healthy fat slows digestion and keeps glucose levels steady, reducing the rebound cravings that follow.
Support natural GLP-1 signaling.
GLP-1 is a hormone that helps regulate appetite and fullness. Women with PCOS often have weaker GLP-1 signaling, which makes sugar cravings more intense. Supporting this pathway can naturally reduce appetite and the urge to snack! Taking supplements for metabolic support like Berberine Advanced (and that protein powder I was talking about) are one of the best ways to boost GLP-1 signalling.
Address cortisol-driven sugar cravings.
Not all sugar cravings come from hunger. Chronic stress raises cortisol, which increases the brain’s demand for quick energy—AKA sugar. Supporting your nervous system can dramatically reduce cravings that show up during emotional or mental stress. How do you do this? Practicing self-care, prioritizing sleep, spending time at doors, and meditating are great ways to start!
Improve mineral status.
Low levels of key minerals like magnesium and chromium are strongly linked to sugar cravings. These nutrients help regulate glucose metabolism and insulin signaling, making cravings easier to control once levels are restored. Of course, eat a nutrient-rich diet, but it’s also a good idea to talk to your doctor about taking a high-quality PCOS Multivitamin.
Be consistent, not perfect0
Cutting sugar entirely often backfires and leads to stronger cravings later. As I’ve said, the goal isn’t restriction! It’s stability. Consistent blood sugar support leads to fewer cravings without white-knuckling your way through the day.
How to Control PCOS Cravings
Eat a balanced diet with lots of protein.
To fight cravings, you shouldn’t just go cold turkey and stop enjoying all food. NO WAY! That can be super stressful and guess what stress leads to? High levels of insulin, which means worse cravings.
Instead, you need a balanced diet that lets you eat plenty of delicious foods that will help you regulate your blood sugars levels and increase insulin sensitivity. Once your body starts doing what it’s supposed to with glucose, those intense carbohydrate cravings will FINALLY simmer down.
You can learn lots more about polycystic ovary syndrome (PCOS) nutrition on my sister site PCOS Weight Loss, where I walk you through my suggested diet changes. Managing PCOS cravings gets a whole lot easier with a protein-rich and anti-inflammatory diet full of tasty PCOS-fighting foods.
As a registered dietitian with PCOS, it was important to me that I deliver a meal plan that actually works for a Cyster’s unique body. So, you can download The Cysterhood app, start eating a well-balanced diet, and say bye-bye to cravings!
Identify trigger foods and find replacements.
When we have sugar cravings, our instinct is to satisfy those cravings by eating just a little bit of that food. However, it doesn’t satiate the craving, it feeds it and makes it grow! That’s why when we start eating something we crave, it’s super hard to stop. Who wants just one Oreo? Who is satisfied with just a small slice of cake? A craving can easily lead to binge eating or other dangerous eating behaviors.
Reducing cravings using the tips on this list is the best way to stop wanting those sugary foods. I don’t recommend masking those cravings, because they can get super intense! So, work to reduce the craving and once you’re there, avoid buying them altogether to keep the temptation out of your house. I find that getting PCOS friendly alternatives is the way to go! For example, maybe I find a gluten and dairy free cookie. Instead of eating it on it’s own, add a bit of nut butter to the top! This is a healthy fat that will help reduce the blood sugar spike. After eating one or two, you’ll be full.
Avoid skipping meals and work on balancing each meal.
Dips and spikes in blood sugar are bad for cravings! When you skip meals your body can be tricked into thinking that you’re experiencing food insecurity. This puts our body into survival mode, which raises cortisol, insulin resistance and triggers the body to store fat. This means more cravings as your body alerts the brain that it’s starving! (Even when it’s not.)
Alternatively, when you eat a large meal, that sudden jump in blood sugar levels can also activate more cravings! Yes, a big meal can actually make you feel MORE hungry. Sometimes skipping meals throughout the day will make you so hungry that you eat a big meal, and then the blood sugar roller coaster continues. So, instead opt for balanced meals throughout the day. I like to balance my meals with 1/4 protein, 1/4 carbs, and the rest of my plate veggies and healthy fats! If you need more inspiration for PCOS friendly balanced meals, I’ve got you in The Cysterhood app.
Exercise regularly.
Stress actually contributes a lot to insulin resistance too, so getting a handle on stress can help so much with kicking cravings and reaching weight loss goals. Physical activity can be super stress relieving and has been proven in studies to help increase insulin sensitivity!
Make sure it’s the right type of exercise for PCOS, though. High-intensity exercises are going to raise your cortisol levels (AKA stress hormones), so keep it low impact with things like slow weighted workouts, pilates, walking, swimming, and yoga.
Reduce your stress.
Yeah, remember what I said about stress? It’s not good for cravings or really any symptom of PCOS. So, to relieve cravings and other side effects of PCOS, practice self-care and do everything you can to lower your stress levels. Get out in nature, do things you love, cut down your schedule, exercise regularly, and integrate relaxation techniques in your day-to-day.
Get better sleep.
Sleep isn’t just about being alert and focused throughout the day good sleep impacts every part of our mental and physical health. Great sleep can help increase your insulin sensitivity, balance your hormones, and ease stress, meaning it can totally help you curb your cravings!
That being said . . . Cysters notoriously struggle with sleep. Women with PCOS are more likely to experience sleep disturbances than a woman without the disorder. Because of that, you’ll need to take extra care to increase your sleep hygiene, build a routine, and get more restful sleep!
Stay hydrated.
Did you know that water is a natural appetite suppressant? This is because water helps you naturally feel fuller and allows our bodies to better distinguish between hunger and thirst.
Of course, hydration is also essential for all of our body’s systems to run properly . . . including our metabolism! So, drinking plenty of water can cut cravings by improving metabolic health. And it improves metabolic health by improving digestion, keeping blood sugar levels stable, and more!
Talk to your doctor about supplements.
A balanced diet for PCOS is all about getting your body the right nutrient support to improve that insulin resistance and balance hormones. However, even with the most thoughtful meal plan, it’s hard to get all your required daily vitamins and minerals. This is where supplements come into play!
The right supplements can help give your body a huge boost! When your body has all the vitamins and nutrients it needs, it can perform at the optimal level to start regulating all the imbalances contributing to your cravings and other PCOS symptoms. But, which should you take? Here are insulin resistance-fighting supplements every Cyster should discuss with her doctor:
What to Eat When You Crave Sugar
Sugar cravings usually show up when blood sugar is unstable or when your body is looking for fast energy. Instead of reaching for straight sugar (which only fuels the crash-and-crave cycle), the goal is to pair natural sweetness with protein, fiber, and healthy fats to keep blood sugar steady
Here are some PCOS-friendly options to satisfy sugar cravings:
- Apple slices with almond or cashew butter
- Berries with coconut cream or coconut yogurt
- Banana with sunflower seed butter
- Dates stuffed with almond butter
- Chia pudding made with almond or coconut milk
- Smoothie with berries, protein powder, and flax or chia
- Dark chocolate (85%+) with a handful of nuts
- Roasted sweet potato with cinnamon
These options help curb cravings while supporting hormone balance and preventing the blood sugar spikes that make sugar cravings worse!
What Is the Best Diet for PCOS?
The best diet for PCOS is one that reduces inflammation and supports stable blood sugar. This is why I recommend a gluten- and dairy-free anti-inflammatory diet for Cysters. PCOS is driven by insulin resistance, inflammation, and hormone signaling issues, and removing common triggers like gluten and dairy can help calm the body and improve how hormones function. This style of eating supports more balanced energy levels, fewer cravings, and better overall symptom management.
Most importantly, this isn’t a restrictive diet. The focus is on what you can eat more of, not what you have to avoid. Think meals rich with protein, vegetables, healthy fats, and naturally gluten-free carbohydrates that keep you full and satisfied. If you want help putting this into practice, there are PCOS-friendly recipes and a built-in meal planner available in The Cysterhood app, making it easier to follow this approach without overthinking every meal.
Best Supplements for PCOS Cravings
- Inositol Complete 40:1: Ovasitol is my FAVORITE supplement for PCOS. Not only can it help lower testosterone, improve fertility, and better your mood, but it can also boost insulin sensitivity to tackle cravings!
- Berberine Advanced: Berberine AKA “nature’s Ozempic” is one of the best supplements out there for stabilizing blood sugar and increase insulin sensitivity! We’ve also specifically designed our berberine supplement for maximum absorption to support the best results possible.
- Crave Control Protein Powder: A gentle, dairy-free protein made for PCOS. This blend supports blood sugar, natural appetite regulation, and cravings control using clinically backed ingredients like DygloFit®, chromium, and cinnamon.
- Vitamin C: Since vitamin C has a structure similar to glucose, it can actually promote proper absorption to reduce insulin resistance and lower blood sugar levels! You can find vitamin C in top quality multivitamins like the MetaMulti!
- Magnesium: Magnesium is great for PCOS for a lot of reasons. One of its superpowers is increasing insulin sensitivity to fight cravings and other metabolic PCOS symptoms! Magnesium oxide is the type of magnesium that works best for blood sugar regulation. (Psst . . . this vitamin is also in the MetaMulti!)
- Omega-3: Omega-3 is another essential PCOS vitamin that packs so many benefits! Of course, one of those benefits is reducing insulin resistance. Ovafit has a highly concentrated omega-3 supplement perfect for Cysters!
- Chromium: Chromium is a hard nutrient to get naturally, but it’s super helpful to improve insulin sensitivity and other metabolic functions! This is another included vitamin in the MetaMulti!
- Testosterone Relief Tea: This daily herbal tea can help balance androgens, which can lead to worsened insulin resistance.
- Probiotics: Probiotics are all about gut health, which is super important for PCOS. Studies show that improving your gut health can contribute to lowering insulin resistance, which means it can help with carvings too!
Don’t mask your cravings, reduce them with these PCOS lifestyle changes!
Cravings are serious business. Dealing with them and giving in to them isn’t about self-control it’s about healing your metabolic system using diet, exercise, supplements, and other natural lifestyle changes. As your insulin resistance improves, you’ll be empowered to fight those cravings and actually win!
Start by talking to your doctor about the Ovafit Metabolism Plus bundle and Inositol powder. Then, start tackling the other challenges on this list to find PCOS healing and symptom reversal. You can do this!