Navigating the holidays with PCOS: tips for a guilt-free festive season
The December holidays are a time of joy, celebration and indulgence, but for women with Polycystic Ovary Syndrome (PCOS), this time of year can feel more like a minefield of temptation than a season of relaxation.
Between sugary desserts, salty snacks and carb-heavy dishes, staying on track with a PCOS-friendly diet seems impossible.
However, the good news is that you don’t need to fear the holidays or throw away your health progress. With the right strategies, balance and a little support, you can enjoy the festive season without guilt.
Registered dietitian Ashley Solomon, who has partnered with Lamelle Pharmaceuticals to create accessible and PCOS-friendly recipes, says the key is making mindful food choices that nourish your body while still allowing you to indulge.
“Festive feasting doesn’t have to mean overindulgence or abandoning your health goals, especially if you’re managing PCOS,” says Solomon. “You can still enjoy delicious meals while supporting your body’s needs in a balanced way.”
Here’s how to navigate the holidays with confidence and maintain your health while enjoying the festivities.
Embrace the carbs — but choose wisely
One of the biggest misconceptions about PCOS is that you need to cut out carbohydrates entirely.
Solomon advises against this, saying, “Bread, pasta, and rice are all perfectly fine, even preferred, to include in a PCOS diet. It's about choosing the right kinds of carbs and eating them at the right times.”
Women with PCOS often struggle with insulin resistance, which can lead to elevated blood sugar levels. To manage this, focus on low glycaemic index carbohydrates like:
- Brown rice instead of white rice.
- Wholegrain bread and pasta instead of refined versions.
- Fibre-rich options like quinoa or sweet potatoes.
Solomon’s tip: Aim to consume at least 30g of fibre daily to stabilize blood sugar levels, improve digestion, and keep you feeling full longer. For a festive twist, try her trout poké bowl recipe, swapping sushi rice for brown rice to up your fibre intake.
Fight inflammation with anti-inflammatory foods
One of the hidden culprits of PCOS symptoms like weight gain, acne, and irregular periods is inflammation. Including anti-inflammatory foods in your diet can go a long way in reducing these symptoms and supporting your overall health.
PCOS-friendly anti-inflammatory foods include:
- Turmeric (rich in curcumin, a natural anti-inflammatory).
- Fatty fish like salmon, trout, or mackerel, which are high in omega-3 fatty acids.
- Red and purple fruits and vegetables, like red grapes, berries, and even red wine (in moderation, of course!).
Solomon also suggests incorporating a myo-inositol supplement, like Ovaria, which can help reduce insulin sensitivity and inflammation. Add a sachet of Ovaria (peach or orange flavour) to your morning smoothie or yoghurt bowl for a delicious, PCOS-friendly breakfast or snack.
Snacks are your secret weapon
For many, the word "snack" conjures up images of unhealthy indulgence, but the right snacks can actually help you manage PCOS more effectively.
Eating smaller, balanced meals throughout the day is key to stabilising blood sugar levels and avoiding cravings for sugary or carb-heavy treats.
Healthy PCOS snack ideas for the holidays:
- A snack platter with fresh fruits, nuts, biltong, and crudités (raw veggies) served with dips like hummus or cottage cheese.
- Sprinkle dips with everything, such as bagel seasoning and a drizzle of olive oil for extra flavour.
- High-protein snacks, like Greek yoghurt topped with chia seeds or berries, to keep you full and energised.
- Find strength in community
Managing PCOS can feel isolating, especially during the holidays when everyone around you seems to be indulging without a second thought.
That’s why community support is so important. Whether it’s sharing recipes with friends, leaning on family members who understand your struggles, or joining an online PCOS support group, knowing you’re not alone can make all the difference.
Support networks can help you:
- Stay accountable to your health goals.
- Learn new PCOS-friendly recipes and lifestyle tips.
- Remind you that progress, not perfection, is the goal.
The holidays are a time for creating memories, and food is often at the centre of these celebrations. For women with PCOS, enjoying the festive season is about balance, not perfection.
As Solomon wisely put it, “With a little planning and a lot of love for your body, festive feasting can still be fun and guilt-free.”
This season, give yourself the gift of nourishment, self-care and joy as you celebrate with loved ones.