Polyendocrine metabolic ovarian syndrome (PMOS), formerly known as polycystic ovary syndrome (PCOS), is a common hormonal condition that affects women of reproductive age. It usually starts during adolescence, but symptoms may fluctuate over time.
PMOS can cause hormonal imbalances, irregular periods, excess androgen levels and cysts in the ovaries. Women diagnosed with PMOS typically have many partially formed follicles, containing an egg that rarely reaches maturation or can be fertilised. While the exact mechanism of onset has not been determined yet, it is speculated that insulin resistance may drive this condition.
While irregular periods, usually with a lack of ovulation, can make it difficult when trying to conceive, however pregnancy is still possible, but some may require medical assistance.
While there is currently no cure for PMOS, lifestyle factors such as nutrition, movement and sleep can play an important role in managing symptoms and supporting long-term health.
There is no single “PMOS diet” that works for everyone. Instead, evidence supports focusing on an overall balanced, nutrient-rich and sustainable eating pattern, tailored to your individual needs and goals.
When navigating nutrition around your hormones and metabolic health, these 5 key elements can help you build balanced meals and take the guesswork out of what to put on your plate.
What are the key signs and symptoms to look out for?
Irregular menstrual cycles,
Excessive facial or body hair,
Acne,
Darkening of the skin,
Obesity,
Thinning hair,
Skin tags often found around the armpits of neck, as well as
Issues with fertility.
How can nutrition help?
Eating an anti-inflammatory diet has been shown to have therapeutic effects on the progression and symptoms of PMOS.
Here are the top 5 elements of this style of eating.
1. Fibre
Fibre is the part of plant foods that isn’t fully digested by the body. It supports healthy digestion and provides fuel for beneficial gut bacteria, making it an important part of a balanced diet when managing PMOS.
Including fibre-rich foods alongside carbohydrate-containing meals can slow digestion and the release of glucose into the bloodstream, supporting steadier blood glucose levels and helping you feel fuller for longer.
High-fibre foods include: fruit, vegetables, whole grains, oats, beans, lentils, chickpeas, nuts and seeds. Where practical, choose whole or minimally processed options, such as whole fruit rather than juice and wholegrain varieties of breads and cereals.
Food safety tip: Wash fresh fruit and vegetables thoroughly under running water before eating or preparing them. Remove any damaged or bruised areas, and wash your hands before handling produce.
2. Low Glycemic Index Carbohydrates
Despite what social media may claim, you do not need to cut carbohydrates from your diet if you have PMOS. Carbohydrates are an important source of energy, providing fuel for your body and brain throughout the day. The type and quality of carbohydrate is more important to consider for the management of blood glucose levels.
Choosing more high-fibre, lower glycemic index (GI) carbohydrate foods can help support steadier blood glucose levels and keep you feeling fuller for longer. GI is a measure of how quickly a carbohydrate-containing food raises blood glucose.
Rather than avoiding carbohydrates, focus on quality, portion and balance. Pairing carbohydrate foods with protein, healthy fats and fibre can help create a more satisfying and balanced meal.
Examples include: Basmati or long-grain brown rice, quinoa, rolled oats, sourdough or wholegrain bread, whole fruit, sweet potato, oats, beans and legumes.
3. Antioxidants
A colourful, varied diet provides a wide range of vitamins, minerals, fibre and antioxidants to support overall health.
Antioxidants help protect our cells from oxidative stress, making a variety of plant foods an important part of a balanced diet when managing PMOS.
Aim for a rainbow of plant-based foods to gain the benefit of all the different nutrients. The most vibrantly coloured fruits and vegetables usually are the richest in vitamins, minerals, fibre and antioxidants for good health.
Red and orange vegetables are loaded with Vitamin C for wound healing and immune function. Dark green leafy vegetables tend to be higher in iron and antioxidants to reduce inflammation. Blue and purple plant foods contain rich sources of anthocyanins, which are powerful antioxidants that support anti-inflammation and blood pressure.
4. Healthy Fats
Healthy fats are an important part of a balanced diet when navigating PMOS. Omega-3 fatty acids, found in foods such as oily fish, nuts and seeds, have anti-inflammatory properties and may support overall metabolic and reproductive health.
Aim to regularly include sources of healthy fats such as extra-virgin olive oil, avocado, unsalted nuts and seeds, and oily fish such as salmon, sardines and mackerel.
Not into fish? You can still get healthy fats from plant-based sources such as chia seeds, flaxseeds, walnuts and extra-virgin olive oil. If you’re considering an omega-3 supplement, speak with your Dietitian about whether this is appropriate for you.
5. Protein
Protein is an important part of a balanced diet and can help keep you feeling full and satisfied between meals. It also supports muscle health, hormone production and many other essential processes in the body.
Including a source of protein at each meal can help create a more balanced plate and may support steadier blood glucose levels when paired with carbohydrate-rich foods.
Protein-rich foods include: eggs, chicken, turkey, fish, lean red meat, Greek yoghurt, cottage cheese, tofu, tempeh, beans, lentils, chickpeas, nuts and seeds.
Aim to include a variety of protein sources throughout the week, including both plant and animal-based options where suitable for you.
Remember: it’s the overall pattern of your diet, rather than any single food or nutrient, that matters most. There is no need for unnecessary restriction — the goal is to find an approach that is nourishing, enjoyable and sustainable for you.
Need more individualised help to manage your diet?
Get in touch with Kerri to create a personalised diet and lifestyle plan that aligns with your lifestyle and goals while managing PMOS.
Further reading:
PMOS has many clinical similarities to Endometriosis and is also different in many ways. If you wish to read more about Endo, read my previous post, ‘What’s the Go with Endo?’