Easy PCOS-Friendly Snacks from a Naturopath
Living with Polycystic Ovary Syndrome (PCOS) often means navigating complex health challenges, including hormone imbalances, weight gain, and insulin resistance. Making healthy food choices can play a big role in managing your symptoms, and that includes making better choices when it comes to snacks. But what does a PCOS-friendly snack option look like? In this blog post, we’ll explore PCOS-friendly snacks that are easy to prep, nutrient-dense, and balanced to support hormone health. Let’s dive in!
What is PCOS?
PCOS, or Polycystic Ovary Syndrome, is a hormonal disorder that affects approximately 1 in 10 women and AFAB people of reproductive age. It’s characterised by symptoms including irregular periods, acne, weight gain, hair growth, fatigue, and difficulty conceiving. The exact cause of PCOS is still unknown, but factors such as genetics and insulin resistance play significant roles.
The Link Between Insulin Resistance and PCOS
Insulin resistance is a common feature of PCOS - up to 70% of people with PCOS have insulin resistance. This occurs when the body’s cells become less responsive to insulin, leading to high blood sugar and insulin levels, and less glucose inside cells for energy production. Over time, this leads to many of the common symptoms of PCOS like weight gain and fatigue. So, where do snacks come into this? Choosing snacks that stabilise blood sugar and reduce insulin spikes is crucial for managing PCOS. Well-balanced snacks means fewer blood glucose spikes, lower insulin levels, better energy and fewer PCOS symptoms. Read on to find out what a balanced snack looks like!
Should I Have Snacks if I Have PCOS?
Yes! Incorporating balanced snacks into your diet can help:
Maintain stable blood sugar levels throughout the day
Prevent overeating at main meals
Provide consistent energy throughout the day
Rather than avoiding snacks altogether, it’s better to focus on nutrient-dense options that support your health goals and keep you satisfied.
Balancing Your Snacks for PCOS
The key to a PCOS-friendly snack is balance. Combining protein, healthy fats, and fibre ensures steady energy release, better satiety from your snacks and helps to manage insulin levels. Here’s why each component is essential:
Protein: Supports muscle repair, balances blood sugar, and keeps you feeling full longer.
Healthy Fats: Provide essential fatty acids that support hormone production and absorption of fat-soluble vitamins - many people with PCOS are low in omega-3 fatty acids, and increasing your intake of these can help to reduce symptoms
Fibre: Aids digestion, promotes gut health, and slows down the absorption of sugar into the bloodstream. Fibre is also essential for healthy hormone metabolism and excretion, helping to improve oestrogen and testosterone balance
Aim to include all three of these in your snacks to create satisfying and nourishing options.
Tips for Prepping Snacks
Prepping snacks in advance can make it easier to stick to your health goals. Here are some tips:
Plan Ahead: Set aside time each week to prepare your snacks. Wash and chop veggies, portion dips, and pre-cook items like eggs or frittatas.
Use Containers: Store prepped snacks in reusable containers for easy grab-and-go access.
Batch-Cook: Make larger quantities of items like seed crackers, muffins, or protein balls and freeze extras for later. Just remember to slice up frittatas and bars before freezing
Mix It Up: Avoid snack fatigue by rotating between savoury and sweet options and trying new recipes regularly.
PCOS-Friendly Snack Ideas
Here are some of my favourite balanced snack ideas to inspire your PCOS-friendly meal prep. Each option includes protein, healthy fats, and fibre to support stable blood sugar and energy levels.
Savoury Snacks
Veggie Sticks with Dip: Pair carrots, cucumber, capsicum, or sugar-snap peas with hommus, pesto, tzatziki, guacamole, or tahini.
Avocado Toast: Spread mashed avocado on sourdough or wholemeal toast, and sprinkle with hemp seeds, nutritional yeast, or a pinch of sea salt.
Edamame Beans: Steam and sprinkle with a pinch of sea salt or chilli flakes for extra flavour.
Whole-Grain Crackers with Cheese: Opt for high-fibre crackers paired with cheese slices for a simple, satisfying snack.
Hard-Boiled Eggs with Veggie Sticks: Add fresh fruit like apple slices for a touch of sweetness.
Mini Savoury Muffins: Bake muffins loaded with spinach, zucchini, and cheese.
Mini Quiche or Frittata Slice: Prep individual servings with veggies and protein-rich eggs. Check out my easy, lunch-box friendly frittata or my mini quiches recipes
Homemade Seed Crackers with Dip: Pair crackers made from flaxseeds, sesame seeds, and chia seeds with your favourite dip.
Air-Popped Popcorn: Season with nutritional yeast, paprika, or a drizzle of olive oil.
Rice Cake with Avocado and Hemp Seeds: Top a rice cake with mashed avocado and sprinkle with hemp seeds for extra crunch.
Pickles and Cheese Slices: A simple, tangy, and satisfying combination.
Mini Veggie Fritter with Smashed Avocado: Perfect for a warm, nourishing snack.
Sweet Snacks
Apple Slices with Nut Butter: Spread a tablespoon of peanut or almond butter on apple slices for a satisfying crunch.
Plain Greek Yoghurt with Berries: Top with fresh or frozen berries for a burst of flavour and antioxidants.
Chia Pudding: Make a pudding with chia seeds, unsweetened almond milk, and a touch of vanilla, and top with fresh fruit.
Medjool Dates with Peanut Butter: A naturally sweet treat packed with fibre and healthy fats.
Homemade Protein Balls: Combine oats, nut butter, seeds, and a touch of honey or cacao for a portable snack.
Fresh Fruit with Chocolate Hommus: Dip strawberries, banana slices, or apple slices into chocolate hommus for a unique treat. Try my chocolate hommus recipe here
Silken Tofu Chocolate Pudding: Blend silken tofu with cacao powder and a little stevia extract or monk fruit for a creamy dessert.
Everything Muffin: Bake muffins loaded with zucchini, carrot, and a touch of cinnamon - check out the recipe here
Dark Chocolate with Walnuts and Blueberries: A small handful of each provides a balance of sweetness, crunch, and antioxidants.
Coconut Yoghurt with Hemp Seeds and Pepitas: A dairy-free option with added crunch and nutrients.
Rice Cake with Peanut Butter and Mashed Berries: A simple, yet delicious snack that combines fibre, fats, and natural sweetness.
Incorporating balanced snacks into your diet can make managing PCOS more achievable and enjoyable. By focusing on whole foods and prepping in advance, you can create a sustainable approach to nutrition that supports your long-term health.
Download Your Free PCOS Snacks Ebook!
Looking for even more snack inspiration? Download my free PCOS Snacks Ebook, packed with delicious, easy-to-make recipes and tips to support your health journey. Take the first step toward feeling your best by grabbing your copy today!
About the Author
Lizzie Stow is a clinical naturopath from Newcastle, Australia.
To find out more about Lizzie, click here.
To book an appointment with Lizzie click here.