This post was updated on November 13th, 2022
By Kym Campbell, BSc. | Updated November 13th, 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. I give them nutritional video lessons, PCOS-friendly meals plans, and an engaging community to keep them on track. Many women notice meaningful weight loss within a few short weeks. 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. This 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. This is especially true for weight loss. Milk or whey protein powders are also unsuitable for any smoothie recipes for PCOS. These ingredients can harm the gut adding fuel to a pre-existing problem with inflammation. See my PCOS and dairy article to understand this better.
The selection of smoothies presented below are examples of more suitable recipes for women with PCOS. Whether you want a snack, a meal replacement, or something fun, I hope you’ll find 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, all you’re doing is shooting up sugar. This is the last thing that women with PCOS need.
- Avoiding whey protein powder, milk, and other dairy products which 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. 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.
PCOS Success Stories
It’s one thing to know that a PCOS diet is good for you. It’s another to see life-changing results in women just like you. If you want to lose weight with PCOS or you’re trying to get pregnant with PCOS, then I hope Kristin and Kayla’s stories will inspire you. These women both participated in my free 30-Day PCOS Diet Challenge.
How To Supercharge Your PCOS Diet
Making PCOS-friendly smoothies can be a great place to start. But if you want to embrace the full potential of a PCOS diet, the following resources will start you off with a bang:
PCOS Smoothie Recipe FAQ’s
Why is it best to avoid dairy milk and whey protein for PCOS? Some women with PCOS can tolerate dairy proteins. But many others have an adverse reaction to these foods, sometimes without realizing it. Consuming dairy in the presence of a sub-clinical dairy sensitivity increases systemic inflammation. As I explain in detail in my PCOS and dairy article, this makes many PCOS symptoms worse.
How much fruit can I use in a smoothie? Grapes, banana, and mango are high-sugar fruits. They 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 enough nutrition to keep you going. Adding extra 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 for 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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