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by Tallene Posted August 18, 2023
As most Cysters’ know, doctors and scientists are still trying to fully understand polycystic ovary syndrome (PCOS). They’re not exactly certain of the cause, but what we do know is there is no full-on cure. We also know that PCOS has something to do with hormonal imbalance, inflammation, and insulin resistance.
These three issues are all related to one another and cause a bunch of difficult PCOS symptoms, including irregular periods, gut issues, excess body hair, acne, infertility, fatigue, mood swings, weight gain, and more. Though there’s no cure for PCOS, you CAN naturally heal your PCOS and reverse your symptoms with the help of certain lifestyle and diet changes!
For PCOS, I recommend trying a gluten- and dairy-free diet. Anti-inflammatory ingredients can give you an edge in fighting this inflammatory condition. I won’t say it’s quick to transition your diet, though, it took me a year to really get used to it and be consistent. But progress, not perfection is what we strive for! Start by swapping out your breakfast for something gluten and dairy free, like a smoothie. Smoothies are a great way to kick cravings and get in some essential nutrients for PCOS.
So, today, I’m sharing a round-up of PCOS-friendly smoothie ingredients that you can mix and match to create delicious beverages. When you use these ingredients and commit to a PCOS diet, you will likely see improved insulin sensitivity, easier weight loss, better-regulated periods, and other examples of symptom relief. Here are some things to add to your PCOS smoothies:
24 PCOS Smoothie Recipes Ingredients
Xylitol
We all like our smoothies to be a little sweet, but I recommend avoiding more added sugar like honey, sweetened almond milk, or excessive amounts of fruit. If you want a touch of sweetness, there are natural sweeteners out there, however, not all of them are all that much better for you! I recommend xylitol because it’s the only sweetener that’s actually good for you, your gums and your gut. There are several studies that show how xylitol actually helps with digestive, immune, and metabolic health. So, if you need a natural sweetener, go with xylitol.
Fruit
Fruits are another great way to get some sweetness to your smoothie naturally. Many fruits have plenty of vitamins, minerals, and antioxidants. However, remember that though fruits have natural sugar (fructose) and that’s better than what you’d find in a snack cake, it is still sugar. So, it’s good to be mindful of which fruits to use if you’re really deep in the insulin resistance struggle. For example, berries are low on the glycemic index, which mean they won’t raise your blood sugar as much, so they’re a good option. Here’s a blog I wrote on the best fruits for PCOS and your smoothies!
Pumpkin
Here’s a fun ingredient you can add to your smoothie, especially in the fall! Pumpkins are high in fiber, vitamin C, potassium, and antioxidants. Plus, we all love pumpkin flavor in our beverages, don’t we? Anyway, pumpkin puree in your smoothies paired with cinnamon or nutmeg can make for a delicious fall treat. Turn your smoothie into a pumpkin pie. When you download The Cysterhood app, you can find my Pumpkin Pie Protein Smoothie recipe!
Avocado
Allergic to nuts? Avocado is a healthy fat alternative for your smoothie. When you’re looking for veggies to add to your PCOS diet, you want to opt for low-sugar options like avocados rather than starchy vegetables like peas. Avocados are great for your health with omega-3s and plenty of fiber, but they also add a creamy texture to your smoothie without compromising the flavor. If you end up loving avocados as much as I do, head over to our post with some great avocado recipes for PCOS.
Spearmint
I’m sure you’ve heard me say it before, but studies show that spearmint helps PCOS women reduce testosterone levels. In face, three cups of spearmint tea can significantly improve our testosterone levels, which is great for helping improve symptoms like irregular periods and ovarian cysts. I like to add spearmint from our garden into my blueberry smoothie with a squeeze of lemon!
Tea
Certain teas, like spearmint tea, decaf green tea, and dandelion root tea, have PCOS benefits. You can find a full list of teas for PCOS on the blog, but what if tea isn’t your thing? I get that! Not everyone acclimates quickly to the acquired taste. However, if you want the positive health effects of tea without dealing with a flavor you don’t like, add your tea to a smoothie as one of the base liquids!
Rosewater
Rosewater is another great liquid to add to your smoothies for good consistency and added health benefits. Rosewater contains antioxidants and vitamins A, C, D, E, and B3. It’s been shown to help with digestive health, immune health, and even mood swings. You’ll also love the subtle floral flavor that adds dimension to your delicious smoothies!I have a Raspberry Rose Smoothie recipe in The Cysterhood app you can try!
Almond Milk
The downside of using rosewater or tea for your smoothie’s liquid is that they won’t add any creaminess or smoothness to your drink. Milk is usually what people prefer for a richer smoothie, however, I suggest that women with PCOS try going dairy-free to see if it helps improve symptoms. So, unsweetened almond milk (as well as almond butter) is a great dairy alternative that still adds lots of texture and flavor.
Cashew Milk
If you really like nutty flavor, cashew milk adds a lot of butteriness to smoothies (and your morning coffee or cereal!) It also contains inositol, which is a really beneficial nutrient for women with PCOS. You can learn more about it, and other foods that are high in inositol, HERE.
Coconut
Coconut is great overall. Shaved coconut, coconut yogurt, coconut water, and coconut cream are all tasty in smoothies and give you a dairy fix with no dairy! It’s sweet, healthy, and adds a tropical flavor that pairs well with lots of fruits.
Natural Peanut Butter
Peanut butter is a nostalgic and tasty flavor you don’t have to give up with a PCOS diet. That is, as long as you’re using peanut butter without added sugar. The bottle should contain one ingredient- peanuts. You can combine peanut butter with flavors like apple, banana, strawberries, peaches, and chocolate (of course) for a delicious PCOS-friendly smoothie. If you want to try my High Protein Peanut Butter Smoothie recipe, download The Cysterhood app!
Lemon and Lime Juice
Lemon and lime juice adds some of the liquid content you need to get your desired smoothie consistency with an included tropical tang. Even if you’re using another liquid, a little bit of lemon or lime juice in the mix can bring some welcome freshness.
Vanilla
Vanilla extract adds depth and sweetness to a smoothie without adding extra sugar or other unhealthy ingredients. Just a little will go a long way to bring more creamy, sweet goodness to a chocolate, peanut butter, or cream-based smoothie. Yum!
Mint
Mint, and plenty of other herbs, have several health benefits for women with PCOS. Mint has vitamin A, fiber, iron, manganese, and folate. Studies have shown mint can help with digestive issues, too. A little mint in a green smoothie makes it the perfect morning pick-me-up. You can find my Green Goddess Smoothie recipe on the app!
Cinnamon, Cloves, and Nutmeg
If you’re not looking for freshness, but instead looking for spices to compliment flavors like pumpkin, apple, or blueberry, add cinnamon, cloves, and/or nutmeg. Cinnamon has even been shown to help with period regulation and ovulation.
Cacao Powder
Yes, you can have a chocolate smoothie. In fact, one of my favorite smoothies to make is a Ferrero Rocher inspired. It’s absolutely delicious! (Of course, it’s on the app.) The problem with chocolate is the added sugar and dairy, not the cacao itself. So, using xylitol and dairy alternatives makes that added cacao taste like chocolate, plus it’s completely PCOS-friendly!
Collagen Powder
Alright, now we’re getting into supplements territory. These things won’t add any extra flavor to your smoothies, but they’ll pack it full of beneficial nutrients. Collagen, for example, is one of the most abundant proteins in our body, and consuming it through foods and supplements can help improve skin health, cardiovascular health, chronic pain, and weight loss. It’s a type of protein powder, so it naturally makes you feel full to reduce cravings.
Protein Powder
This is a must. There are lots of different types of protein powder, and choosing one can be really overwhelming, however, I list out my favorite protein powder brands and give you an easy guide in this episode of A Cyster and Her Mister. Protein is so important because it’s the key thing that helps us manage those pesky insulin levels. So, grab a quality protein powder, and don’t let any smoothie go protein-powder free.
Ovasitol
Struggling with cravings, irregular periods and weight gain? Ovasitol is my favorite supplement for PCOS. Research shows that it’s actually more helpful than a commonly prescribed PCOS medication, Metformin. It can help reduce insulin resistance, lower testosterone, improve fertility, regulate periods, and better your mood. This one supplement has the potential to improve so many PCOS symptoms, so talk to your doctor and consider adding Ovasitol Powder to your smoothies.
Maca Powder
Maca is actually a type of vegetable in the broccoli and cauliflower family. Maca powder is often used in things because it doesn’t add any significant flavor, but it does have positive hormone-balancing effects and is anti-inflammatory.
Chia Seeds
Chia seeds will add a pleasing texture to your smoothies and also promote a healthy body! They’re full of nutrients and antioxidants and can help with fertility and detoxifying excess hormones. They have more antioxidants than blueberries, more iron than spinach and more calcium than milk! Add 2 tablespoons to your smoothie every day and reap the benefits.
Hazelnuts
Hazelnuts are delicious nuts that are rich in vitamins and minerals and can help with quite a few PCOS symptoms. Research finds the nutrients in hazelnuts can aid digestion, heart health, blood sugar regulation, inflammation, immunity, and fertility. Try combining them with your chocolate-based smoothies for Nutella vibes!
Tofu
Protein powders, nuts, seeds, and, yes, tofu are all great ways to add protein to your smoothies. It doesn’t add an umami flavor when added but instead adds a creamy texture similar to avocado. Since it’s plant-based and nutrient-dense, it’s a great way to get your ideal smoothie consistency.
Flaxseeds
If you like a more grainy texture to your smoothie, flaxseeds are a good contrast to tofu or avocado. Flaxseeds add omega-3 fatty acids and protein to your smoothie for a treat perfect for guilt-free PCOS snacking.
Spinach or Kale
Spinach and kale are classic additions to smoothies! They don’t add flavor, but when steamed and blended, give you an extra boost of nutrients and color. There’s really no fruit smoothie that wouldn’t benefit from some steamed spinach or kale.
There are plenty of ways to make delicious PCOS smoothie recipes using these ingredients!
I hope this ingredient list gave you some great ideas for your own smoothies! Your diet has so much power over your body, and it’s one of the best ways to naturally heal your PCOS and reduce your symptoms. If you’re feeling overwhelmed by all the change, I get it! Download The Cysterhood app for all of my step-by-step smoothie recipes AND my catalog of other meals and treats to keep you healthy and happy as you adjust to your new superpower: a PCOS-friendly diet!
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Hey Cyster,
Join our newsletter
We got you! here’s some tips and tricks
on staying focused on your diagnosis.
As most Cysters’ know, doctors and scientists are still trying to fully understand polycystic ovary syndrome (PCOS). They’re not exactly certain of the cause, but what we do know is there is no full-on cure. We also know that PCOS has something to do with hormonal imbalance, inflammation, and insulin resistance.
These three issues are all related to one another and cause a bunch of difficult PCOS symptoms, including irregular periods, gut issues, excess body hair, acne, infertility, fatigue, mood swings, weight gain, and more. Though there’s no cure for PCOS, you CAN naturally heal your PCOS and reverse your symptoms with the help of certain lifestyle and diet changes!
For PCOS, I recommend trying a gluten- and dairy-free diet. Anti-inflammatory ingredients can give you an edge in fighting this inflammatory condition. I won’t say it’s quick to transition your diet, though, it took me a year to really get used to it and be consistent. But progress, not perfection is what we strive for! Start by swapping out your breakfast for something gluten and dairy free, like a smoothie. Smoothies are a great way to kick cravings and get in some essential nutrients for PCOS.
So, today, I’m sharing a round-up of PCOS-friendly smoothie ingredients that you can mix and match to create delicious beverages. When you use these ingredients and commit to a PCOS diet, you will likely see improved insulin sensitivity, easier weight loss, better-regulated periods, and other examples of symptom relief. Here are some things to add to your PCOS smoothies:
24 PCOS Smoothie Recipes Ingredients
Xylitol
We all like our smoothies to be a little sweet, but I recommend avoiding more added sugar like honey, sweetened almond milk, or excessive amounts of fruit. If you want a touch of sweetness, there are natural sweeteners out there, however, not all of them are all that much better for you! I recommend xylitol because it’s the only sweetener that’s actually good for you, your gums and your gut. There are several studies that show how xylitol actually helps with digestive, immune, and metabolic health. So, if you need a natural sweetener, go with xylitol.
Fruit
Fruits are another great way to get some sweetness to your smoothie naturally. Many fruits have plenty of vitamins, minerals, and antioxidants. However, remember that though fruits have natural sugar (fructose) and that’s better than what you’d find in a snack cake, it is still sugar. So, it’s good to be mindful of which fruits to use if you’re really deep in the insulin resistance struggle. For example, berries are low on the glycemic index, which mean they won’t raise your blood sugar as much, so they’re a good option. Here’s a blog I wrote on the best fruits for PCOS and your smoothies!
Pumpkin
Here’s a fun ingredient you can add to your smoothie, especially in the fall! Pumpkins are high in fiber, vitamin C, potassium, and antioxidants. Plus, we all love pumpkin flavor in our beverages, don’t we? Anyway, pumpkin puree in your smoothies paired with cinnamon or nutmeg can make for a delicious fall treat. Turn your smoothie into a pumpkin pie. When you download The Cysterhood app, you can find my Pumpkin Pie Protein Smoothie recipe!
Avocado
Allergic to nuts? Avocado is a healthy fat alternative for your smoothie. When you’re looking for veggies to add to your PCOS diet, you want to opt for low-sugar options like avocados rather than starchy vegetables like peas. Avocados are great for your health with omega-3s and plenty of fiber, but they also add a creamy texture to your smoothie without compromising the flavor. If you end up loving avocados as much as I do, head over to our post with some great avocado recipes for PCOS.
Spearmint
I’m sure you’ve heard me say it before, but studies show that spearmint helps PCOS women reduce testosterone levels. In face, three cups of spearmint tea can significantly improve our testosterone levels, which is great for helping improve symptoms like irregular periods and ovarian cysts. I like to add spearmint from our garden into my blueberry smoothie with a squeeze of lemon!
Tea
Certain teas, like spearmint tea, decaf green tea, and dandelion root tea, have PCOS benefits. You can find a full list of teas for PCOS on the blog, but what if tea isn’t your thing? I get that! Not everyone acclimates quickly to the acquired taste. However, if you want the positive health effects of tea without dealing with a flavor you don’t like, add your tea to a smoothie as one of the base liquids!
Rosewater
Rosewater is another great liquid to add to your smoothies for good consistency and added health benefits. Rosewater contains antioxidants and vitamins A, C, D, E, and B3. It’s been shown to help with digestive health, immune health, and even mood swings. You’ll also love the subtle floral flavor that adds dimension to your delicious smoothies!I have a Raspberry Rose Smoothie recipe in The Cysterhood app you can try!
Almond Milk
The downside of using rosewater or tea for your smoothie’s liquid is that they won’t add any creaminess or smoothness to your drink. Milk is usually what people prefer for a richer smoothie, however, I suggest that women with PCOS try going dairy-free to see if it helps improve symptoms. So, unsweetened almond milk (as well as almond butter) is a great dairy alternative that still adds lots of texture and flavor.
Cashew Milk
If you really like nutty flavor, cashew milk adds a lot of butteriness to smoothies (and your morning coffee or cereal!) It also contains inositol, which is a really beneficial nutrient for women with PCOS. You can learn more about it, and other foods that are high in inositol, HERE.
Coconut
Coconut is great overall. Shaved coconut, coconut yogurt, coconut water, and coconut cream are all tasty in smoothies and give you a dairy fix with no dairy! It’s sweet, healthy, and adds a tropical flavor that pairs well with lots of fruits.
Natural Peanut Butter
Peanut butter is a nostalgic and tasty flavor you don’t have to give up with a PCOS diet. That is, as long as you’re using peanut butter without added sugar. The bottle should contain one ingredient- peanuts. You can combine peanut butter with flavors like apple, banana, strawberries, peaches, and chocolate (of course) for a delicious PCOS-friendly smoothie. If you want to try my High Protein Peanut Butter Smoothie recipe, download The Cysterhood app!
Lemon and Lime Juice
Lemon and lime juice adds some of the liquid content you need to get your desired smoothie consistency with an included tropical tang. Even if you’re using another liquid, a little bit of lemon or lime juice in the mix can bring some welcome freshness.
Vanilla
Vanilla extract adds depth and sweetness to a smoothie without adding extra sugar or other unhealthy ingredients. Just a little will go a long way to bring more creamy, sweet goodness to a chocolate, peanut butter, or cream-based smoothie. Yum!
Mint
Mint, and plenty of other herbs, have several health benefits for women with PCOS. Mint has vitamin A, fiber, iron, manganese, and folate. Studies have shown mint can help with digestive issues, too. A little mint in a green smoothie makes it the perfect morning pick-me-up. You can find my Green Goddess Smoothie recipe on the app!
Cinnamon, Cloves, and Nutmeg
If you’re not looking for freshness, but instead looking for spices to compliment flavors like pumpkin, apple, or blueberry, add cinnamon, cloves, and/or nutmeg. Cinnamon has even been shown to help with period regulation and ovulation.
Cacao Powder
Yes, you can have a chocolate smoothie. In fact, one of my favorite smoothies to make is a Ferrero Rocher inspired. It’s absolutely delicious! (Of course, it’s on the app.) The problem with chocolate is the added sugar and dairy, not the cacao itself. So, using xylitol and dairy alternatives makes that added cacao taste like chocolate, plus it’s completely PCOS-friendly!
Collagen Powder
Alright, now we’re getting into supplements territory. These things won’t add any extra flavor to your smoothies, but they’ll pack it full of beneficial nutrients. Collagen, for example, is one of the most abundant proteins in our body, and consuming it through foods and supplements can help improve skin health, cardiovascular health, chronic pain, and weight loss. It’s a type of protein powder, so it naturally makes you feel full to reduce cravings.
Protein Powder
This is a must. There are lots of different types of protein powder, and choosing one can be really overwhelming, however, I list out my favorite protein powder brands and give you an easy guide in this episode of A Cyster and Her Mister. Protein is so important because it’s the key thing that helps us manage those pesky insulin levels. So, grab a quality protein powder, and don’t let any smoothie go protein-powder free.
Ovasitol
Struggling with cravings, irregular periods and weight gain? Ovasitol is my favorite supplement for PCOS. Research shows that it’s actually more helpful than a commonly prescribed PCOS medication, Metformin. It can help reduce insulin resistance, lower testosterone, improve fertility, regulate periods, and better your mood. This one supplement has the potential to improve so many PCOS symptoms, so talk to your doctor and consider adding Ovasitol Powder to your smoothies.
Maca Powder
Maca is actually a type of vegetable in the broccoli and cauliflower family. Maca powder is often used in things because it doesn’t add any significant flavor, but it does have positive hormone-balancing effects and is anti-inflammatory.
Chia Seeds
Chia seeds will add a pleasing texture to your smoothies and also promote a healthy body! They’re full of nutrients and antioxidants and can help with fertility and detoxifying excess hormones. They have more antioxidants than blueberries, more iron than spinach and more calcium than milk! Add 2 tablespoons to your smoothie every day and reap the benefits.
Hazelnuts
Hazelnuts are delicious nuts that are rich in vitamins and minerals and can help with quite a few PCOS symptoms. Research finds the nutrients in hazelnuts can aid digestion, heart health, blood sugar regulation, inflammation, immunity, and fertility. Try combining them with your chocolate-based smoothies for Nutella vibes!
Tofu
Protein powders, nuts, seeds, and, yes, tofu are all great ways to add protein to your smoothies. It doesn’t add an umami flavor when added but instead adds a creamy texture similar to avocado. Since it’s plant-based and nutrient-dense, it’s a great way to get your ideal smoothie consistency.
Flaxseeds
If you like a more grainy texture to your smoothie, flaxseeds are a good contrast to tofu or avocado. Flaxseeds add omega-3 fatty acids and protein to your smoothie for a treat perfect for guilt-free PCOS snacking.
Spinach or Kale
Spinach and kale are classic additions to smoothies! They don’t add flavor, but when steamed and blended, give you an extra boost of nutrients and color. There’s really no fruit smoothie that wouldn’t benefit from some steamed spinach or kale.
There are plenty of ways to make delicious PCOS smoothie recipes using these ingredients!
I hope this ingredient list gave you some great ideas for your own smoothies! Your diet has so much power over your body, and it’s one of the best ways to naturally heal your PCOS and reduce your symptoms. If you’re feeling overwhelmed by all the change, I get it! Download The Cysterhood app for all of my step-by-step smoothie recipes AND my catalog of other meals and treats to keep you healthy and happy as you adjust to your new superpower: a PCOS-friendly diet!
Hey Cyster,
Join our newsletter
We got you! here’s some tips and tricks
on staying focused on your diagnosis.
