Polycystic ovary syndrome (PCOS) is a complex endocrine condition that creates hormone imbalances in women of reproductive age. While PCOS is known for affecting your reproductive system and metabolism, there are many other ways it can show up in your daily life. Think acne, cravings, hair loss, hirsutism, irregular menstrual cycles, sleep disturbances, and intense bloating. With that, research also shows a connection between gut health and PCOS.
Many Cysters experience an altered gut microbiome because of two major root issues of PCOS: insulin resistance and chronic inflammation. These hormone imbalances can disrupt digestion, weaken the gut lining, and trigger uncomfortable symptoms that often go overlooked. In fact, gut issues affect nearly half of women with PCOS—so if you can relate, you’re definitely not alone!
Ultimately, understanding how your gut contributes to your symptoms is important for long-term healing. In this post, I’m breaking down the signs of poor gut health with PCOS. Plus, I’m sharing practical steps you can take to improve gut health while supporting healthy hormone regulation.
5 Symptoms of Bad Gut Health with PCOS and What They Mean
Navigating PCOS can feel overwhelming and, often, super isolating. However, understanding the connection between the condition and different symptoms is the first step toward real healing! PCOS affects many systems in the body, but your gut is an important place to pay attention to.
If you’re noticing PCOS digestive issues and wondering whether it’s connected to your gut health, this post is for you. I’m explaining how poor gut health shows up and why your gut plays a role in hormonal balance. Plus, the simple steps you can take to improve digestion and support your PCOS naturally.
What Is Gut Health and Why Is It Important with PCOS?
Gut health refers to how well your entire digestive system is working. That includes how you break down food in your digestive tract, absorb nutrients, eliminate waste, and maintain healthy gut microbiota.
A healthy gut supports everything: your immune system, metabolism, hormones, mood, energy levels, skin, and inflammation levels. It’s truly one of the most important systems to care for. But when your gut falls out of balance, something that often happens with PCOS, all of these areas start to feel “off.”
Since poor gut health can worsen PCOS, and PCOS can worsen gut health, it becomes a confusing cycle. That’s why understanding how the two influence each other is important and why supporting both is essential for long-term healing.
Does PCOS Affect Gut Health?
While PCOS doesn’t directly damage gut health, one of its biggest root issues—insulin resistance—absolutely does. Again, though, this is actually extremely common—up to 80% of women with PCOS struggle with insulin resistance. That’s when blood sugar isn’t properly regulated, causing inflammation to rise throughout the body.
That inflammation disrupts the gut microbiome and can lead to gut dysbiosis, which is when harmful bacteria start to outnumber the beneficial ones. When your gut loses its microbial balance, digestion, mood, hormones, and energy levels all take a hit.
The good news? When you begin to reverse insulin resistance, you reduce inflammation—and your gut finally gets a chance to heal. With the right diet, movement, and PCOS-friendly supplements, you can support both your hormones and your gut simultaneously.
What Are the Symptoms of Bad Gut Health with PCOS?
Bloating
Cysters are more likely to deal with bloating when their gut health is off and their hormones are imbalanced. When progesterone is low, and androgens like testosterone are high, digestion naturally slows down. The result? Food moves slower through the intestines. That means it sits longer, ferments, and creates that uncomfortable, swollen feeling.
Fortunately, there is relief from PCOS bloating! Check out my other post, “What Tea Helps With Bloating?” for relief.
Constipation
PCOS can often lead to constipation, and it usually comes down to a mix of hormonal and gut-related factors. Low progesterone, high androgens, insulin resistance, and chronic inflammation all slow down gut motility. Just like with bloating, your digestion begins to move at a much slower pace. A disrupted microbiome only adds to the problem, making stool harder and more difficult to pass.
And when your gut health is already struggling, constipation doesn’t just show up… it intensifies.
Gas and Burping
Gas and burping are often caused by hormonal imbalances that slow digestion and shift your gut microbiome. When digestion drags, and bacteria become unbalanced, food ferments longer than it should. That leads to trapped gas, pressure, and those uncomfortable burps.
Abdominal Discomfort
Abdominal discomfort is super common with PCOS because of low progesterone and high androgens that slow down digestion. When food and gas sit in the intestines longer, it creates pressure.
At the same time, insulin resistance and gut dysbiosis increase fermentation and inflammation. This makes your gut more sensitive and reactive than usual. All of this combined can lead to cramping, pressure, and that tight, uncomfortable feeling in your abdomen, especially after meals.
Brain Fog and Fatigue
Brain fog and fatigue are incredibly common when gut health is out of balance. And they often feel even stronger for women with PCOS. When your gut isn’t functioning well, it can trigger inflammation and disrupt nutrient absorption, which Cysters already struggle with. That alone affects energy levels and the gut-brain axis. (AKA, the communication pathway that shapes your mood, focus, and mental clarity.)
When your gut is struggling and you have insulin resistance and elevated cortisol levels, there’s a cycle of low energy, mental fog, and trouble concentrating.
How to Improve Gut Health with PCOS
Follow a gluten- and dairy-free anti-inflammatory diet.
The first step to improving your gut health is focusing on the foods that truly support your body. For Cysters, I always recommend a gluten- and dairy-free anti-inflammatory diet. It’s even more effective when it’s filled with fiber-rich foods (your gut loves fiber!), lean protein, and whole grains. Try to avoid processed foods, refined carbs, and sugar—they can set your hormones and your gut back from your progress.
This style of eating helps balance your hormones. It also strengthens your gut lining, supports healthy bacteria, and improves digestion overall.
I know starting a new way of eating can feel overwhelming, especially when you’re trying to manage PCOS and daily life. That’s exactly why I created The Cysterhood app! Inside, you’ll find hundreds of PCOS-friendly recipes and a customizable meal plan builder to help you stay on track.
Practice consistent low-impact exercises.
To keep your gut moving, your body needs to move too! When exercising with PCOS, the goal isn’t intensity—it’s consistency. Gentle, low-impact workouts three times a week are ideal. They help improve gut motility, boost insulin sensitivity, and reduce inflammation—all essential for happier hormones and smoother digestion.
Some of my favorite PCOS-friendly workout routines include yoga, Pilates, long walks, and slow-weighted training. And if you want simple, guided routines you can follow anytime, you’ll find plenty inside The Cysterhood app. I’ve made it super easy to pair your nutrition and movement in one place so you can support your gut and hormones with confidence.
Take PCOS supplements for gut health.
Even when you’re eating the right foods and staying consistent with gentle movement, your body may still need a little extra support. That’s where PCOS-targeted supplements come in.
Cysters often struggle to absorb the nutrients our bodies rely on (partly because of poor gut health). Filling those nutrient gaps with the right supplements can strengthen your gut lining, support healthy bacteria, and balance your hormones.
One of my top recommendations is the MetaMulti Vitamin. It’s designed specifically for Cysters and includes the nutrients women with PCOS are most commonly deficient in—all in one daily dose.
Supplements that support insulin sensitivity, like Berberine Advanced and Inositol Complete 40:1, can also make a big difference. They address the root issues behind gut dysbiosis, inflammation, and PCOS symptoms. Supporting your gut and hormones from the inside out truly starts with giving your body what it needs to thrive.
Improve your gut health while healing your PCOS with help from Ovafit and the Cysterhood.
When it comes to improving your gut health, it all starts with healing your PCOS. The two are deeply connected, and when you support one, you naturally support the other. But the best part? You don’t have to do any of this alone.
At Ovafit, we’ve created a line of NSF-certified PCOS supplements designed specifically for Cysters. Every formula targets the root causes of PCOS, so your body can start healing from the inside out. They’re natural, easy to take, and incredibly supportive on your journey.
Pair these supplements with healthy lifestyle shifts and The Cysterhood app. It’s the secret formula to set yourself up for real, lasting success. It’s your path to better gut health, balanced hormones, and finally feeling like you again.