This post was updated on March 3rd, 2022
By Kym Campbell, BSc. | Updated March 3rd, 2022
Polycystic ovary syndrome is a collection of symptoms caused by elevated androgens, insulin resistance, and chronic inflammation. These primary mechanisms of all PCOS-related health issues can all be altered by changing what you eat.
During my free 30-Day PCOS Diet Challenge, I show participants exactly how to do this right, by providing them with nutritional video lessons, PCOS-friendly meals plans, and an engaging community to help them stay on track. Many women notice meaningful weight loss within a few short weeks, while countless others have restored their period and gone on to have healthy successful pregnancies.
But making PCOS-friendly dietary changes isn’t easy. A good PCOS diet often means making food from scratch, which inevitably means more prep’ time and washing up.
This is why smoothies, when done right, can be so helpful. They’re quick to prepare, you can drink them anywhere, and clean-up is minimal.
The “when done right” bit is key though. Many “healthy smoothies for PCOS”, may not be that healthy. High sugar content, even from fruit can be counterproductive, especially for weight loss. Milk or whey protein powders are also unsuitable for any smoothie recipes for PCOS. These ingredients can adversely impact the gut, adding fuel to a pre-existing problem with inflammation.
The selection of smoothies presented below are examples of more suitable recipes for women with PCOS. Whether you’re looking to increase your intake of greens and fiber, you want a snack, a meal replacement, or just something fun, I hope you’ll find just what you need.
How To Make A PCOS-Friendly Smoothie
A good smoothie should promote health and fertility by:
- Providing plenty of fat and/or protein. These macronutrients provide lasting satiety and energy, without spiking blood glucose levels.
- Adding ingredients rich in micronutrients, antioxidants, and gut-loving fiber. Non-starchy vegetables, spices, nuts, and seeds are particularly helpful.
- Minimizing sugar content. Using whole fruit and coconut products are the best PCOS-friendly smoothie sweeteners, but these too should be used wisely. If you’re loading your blender with fruit and juices, for instance, all you’re doing is shooting up sugar, which is the last thing that women with PCOS need.
- Avoiding whey protein powder, milk, and other dairy products, which can cause inflammation.
Create your smoothie by adding ice and any frozen ingredients into your blender first. Then add liquids, followed by greens and other vegetables. Place softer ingredients such as fruit on top, and finish with seeds and powders before processing until smooth.
5 PCOS Smoothie Recipes
- Supercharged Green Smoothie
- Nutty Chai Smoothie
- Spicy Veggie Smoothie
- Chocolate Chia Pudding
- Chai Tea Frozen Yogurt
Note: These last two are more of a dessert smoothie option, but still packed full of nutrient-dense ingredients.
How To Supercharge Your PCOS Diet
PCOS Smoothie Recipe FAQ’s
Why is it best to avoid dairy milk and whey protein for PCOS? While some women with PCOS can tolerate dairy proteins, many others will have an adverse reaction to these foods, sometimes without even realizing it. Consuming dairy in the presence of a sub-clinical dairy sensitivity will increase systemic inflammation and make many PCOS symptoms worse.
How much fruit can I use in a smoothie? While high-sugar fruits like grapes, banana, and mango might have more than three times as much sugar as berries and currants, as a general guide, one medium-sized piece, or half a cup serving per day is a good amount for limiting sugar intake.
Can I use a smoothie as a meal replacement? Yes, but be mindful that this may not provide sufficient nutrition to keep you going. Adding additional fat and protein, like a side of boiled eggs, is recommended when using smoothies to replace a meal.
What types of protein powders are okay to use when you have PCOS? Anything that doesn’t have added sugar or whey protein is likely to be fine. Pea protein isolate is one of the best options in terms of amino acid profile and bioavailability, but hemp protein tastes the best.
Since 2010, Kym Campbell has used evidence-based diet and lifestyle interventions to manage her PCOS. After getting her symptoms under control and falling pregnant naturally, Kym now advocates for dietary change as part of any PCOS treatment plan. Combining rigorous science and clinical advice with a pragmatic approach to habit change, Kym is on a mission to show other women how to take back control of their health and fertility. Read more about Kym and her team here.
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