Do you have PCOS? If so, changing your diet is going to be one of the most important ways you can change your health. Many women with PCOS find that the most overwhelming aspect of changing their diet is the removal of sweets. If you are wondering if you are going to have to eliminate sweet foods from your life, fear not! We have a great way to help you adjust to your PCOS diet and still satisfy your craving for sweets.
Just because you are currently living with PCOS doesn’t mean you need to live without delicious, decadent foods. Our favorite way to curb that sweet tooth is to down a Fertility Smoothie, because not only does a fertility smoothie satisfy your craving for sweets, it also provides an astounding amount of nutrients. Unfortunately, most of the Fertility Smoothie recipes we provide our followers aren’t PCOS friendly. Many of the recipes contain a little too much natural sugar and carbohydrates for a woman with PCOS. Since insulin resistance plays a huge role in the development and continuation of PCOS, we really want PCOS sisters to avoid anything that is going to make the situation worse.
Women with PCOS that change their diet to a PCOS friendly one typically see dramatic improvements to their health – especially their reproductive health. That is why we bring you this guide to making your own super delicious, nutritious and PCOS friendly smoothies.
Tips and Tricks for Making PCOS Smoothies
1. Make sure to balance the amount of protein to fruits and carbohydrates in your smoothies. This is going to help you keep your blood sugar levels balanced. Avoiding an insulin spike is important!
2. Stevia is your sweet tooth savior. It has no calories and is 200 times sweeter than sugar. A little goes a long way, so experiment when using it and adjust the amount you add to your smoothie to your liking. Choose organic stevia when possible. It comes powdered or as a liquid extract. Many of the liquid extracts also come with flavors like orange, vanilla, cinnamon or chocolate.
3. To make your smoothie creamy and smooth in consistency, we highly recommend adding in a half of an avocado, whole-fat coconut milk, or a ¼ cup nuts or seeds that have been soaked overnight, or all three!
Ingredients to Make the Best PCOS Fertility Smoothies
Note: All fruits should be fresh or frozen, never canned. Canned fruits contain more natural sugar and often have added sugar.
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Low Glycemic Fruits berries tart cherries peach apricot pear kiwi cranberries grapefruit apple strawberries navel orange nectarine cantaloupe honeydew acai berry |
Green Vegetables Good Fats |
Protein and Fiber Add ons |
PCOS Fertility Smoothie Recipes
Peach Cobbler Smoothie
Makes one serving
Half of a fresh peach, or ½ a cup of frozen peaches
¼ tsp. ground cinnamon
1 Tbsp. hemp hearts
1 Tbsp. chia seeds (soaked in a little water for 2 hours)
1 tsp. spirulina powder
unsweetened coconut or almond milk
Ice if using fresh peaches
A little stevia for taste
Directions
Add all ingredients to blender, blend until smooth.
Grapefruit Smoothie
Makes one serving
¼ ruby red grapefruit
¼ cup frozen strawberries
½ cup full fat coconut milk
½ teaspoon vanilla extract
2 Tbsp. cashew butter
A little stevia for taste
1 scoop Hemp Protein Powder (optional)
water to create desired consistency
Directions
1. Cut the ends off the grapefruit so you can see the pink flesh. Trim away the skin and the white pith until you have a naked grapefruit.
2. Slice the grapefruit into thick rounds and remove any seeds.
3. Place the rounds of grapefruit into a blender along with remaining ingredients. Process until smooth.
Açaí Antioxidant Powerhouse
Makes one serving
2 packs of Açaí puree (frozen)
1 avocado
1 cup spinach
1 tablespoon chia seeds
1 tablespoon hemp hearts
Stevia to taste
water to create desired consistency
Directions
Add all ingredients to blender, blend until smooth.
Apple Delight
1 Pink Lady apple
2 tsp. FertiliGreens
1 ½ Tbsp. almond butter
¼ tsp. cinnamon powder
1 Tbsp. flaxseeds
stevia to taste
1 avocado
1 tsp. Fertilica Maca powder
5-6 ice cubes
water for consistency
Directions
1. Quarter the apple and remove center part, including seeds.
2. Cut avocado in half, remove pit. Scoop out flesh and add to blender with the rest of the ingredients, including the apple quarters.
3. Blend until creamy and smooth, about 30 – 60 seconds. Drink right away.
Cherry Cacao
½ cup frozen tart cherries
½ of an avocado
1 Tbsp. cacao powder
stevia – chocolate flavor
1 Tbsp. Fertilica Maca powder
2 tsp. FertiliGreens
2 Tbsp. chia seeds – soaked
½ tsp. vanilla extract
almond milk for consistency
Directions
Add all ingredients to blender, blend until smooth.
Do you have questions or PCOS friendly smoothie recipes you would like to share? If so, please let us know in the comments below!
- Dolson, Laura. Low-Carb Fruit List: The Best and the Worst Fruits. Retrieved online from: http://lowcarbdiets.about.com/od/whattoeat/a/whatfruit.htm
- Cox, Lauren. (9/12/2013). What is Stevia? Retrieved online from: http://www.livescience.com/39601-stevia-facts-safety.htm
Practicing natural health and herbalism for over 18 years, Dalene received her training and herbal certification under the guidance of Lynn Albers at Yarmony Mt. Herbal College in Colorado in 2000. She went on to become a Certified Birth Doula at Birthingway College of Midwifery in Portland, Oregon in 2007. As a Birth Doula, Dalene has helped to bring many new lives in to this world. Dalene has written 280+ fertility articles and with her vast array of herbal and holistic healing knowledge has helped 1000’s of women on their journey to Motherhood.
Thank you very much for the smoothie recipes. I am Ghanaian and I was just diagnosed of PCOS a little over a month ago, after skipping my periods for three consecutive months. I am making diet plan and luckily for me I chanced upon this website. I am very excited to be part of this family. Some of the ingredients such as Hemp Protein Powder and Stavia are not common and hence difficult to come buy. I would like to ask that you develop other recipes for people who come from my part of the world and may not have some of these ingredients readily on the market. Even if they do, it may be expensive and not everyone can afford. Once again, thank you for the smoothie recipes, really appreciate it
Dear Nana,
Welcome!
We try to develop recipes that can be widely followed, yet know some ingredients aren’t common. It is fine to try to find a protein source that is available to you – perhaps there are other plant proteins such as pea protein or sacha inchi protein. It will take some looking around. Stevia is a sweetener that is not necessary at all. It can often be omitted and the smoothies are still delicious. What is most important is to use low-glycemic fruits and lots of fiber rich vegetables with a protein in smoothies, and use whole foods available to you. We also offer a do-it-yourself recipe in our guide His & Hers Fertility Smoothies that you may find helpful as you find ingredients you love.
Enjoy!
Thank you very much for this information and smoothie recipes because my period was not showing for 4 months and I came back on 1/10 and at the same time I have been taking Ashwagandha, I was now told I have to do a MRI Scan to check my prolactin glands in my head to see how swollen it is and if so I would need medication but am praying and hoping it won’t be too bad as I saw my period so am looking forward to another period for November am just trying not to stress myself out too much. so am going to try the smoothie and hopeful this will and one day I can have another my baby boy or girl for my daughter who is 13th she can have a brother or sister. am try to lose the weight an go gym.
You are doing great Caroline! Stay positive and enjoy the smoothies!
Hi there, I noticed that none of these recipes include yogurt in them. I have been diagnosed with PCOS for a few years now and I like making my morning smoothie with 0% fat Fage Greek yogurt. It has 20g of protein per serving. Is this bad for someone with PCOS?
Hello Arielle!
You will find conflicting opinions about women with PCOS consuming dairy. Organic, grass-fed, full-fat dairy in moderation may be fine for some. It would be best to swtich to full-fat Greek yogurt and use it sparingly for protein, vitamin D and other nutrients. Other ways to thicken up smoothies are to use frozen fruit, forzen banana, avocago, cooked whole oats or grains, chia seeds (these thicken the longer they sit).
Hello! I’m 19 years old and for the past 7 months I’ve noticed that I have vaginal discharge, which is something I’ve never experienced before. I assume this is because of ovulation. I also have regular menstrual cycles. Previous months there was more vaginal mucus, but some months there is not as much, but it’s still there. Is this normal? And does it sound like I have normal cycles? I do have PCOS but have been treating it with the fertility massage and eating healthy foods. Thanks!
Dear Lucy,
The cervix produces different types of mucus depending on where a woman is at in her menstrual cycle. Just after menstruation, the cervix produces a fluid that is thick and acidic which is designed to prevent sperm from entering the vagina. This is known as infertile mucus. When a woman is about to ovulate, there should be an increase in cervical mucus, as well as a change in the mucus texture, from “wet” to a more pliable, stretchy, egg-white like mucus. This fertile cervical mucus’ (or “CM” which is also known as cervical fluid or “CF”) content is higher in water and electrolytes, and has a lower acidity. Each variation can be seen outside the body. If it is odorless and colorless (other than a mild milky white) and not causing itching, burning or irritation, it is very likely quite normal.
I am not able to speak to cycle normalcy by just knowing about cervical mucus, but our Natural Guide to Menstrual Health may help learn what “normal” might look like. If however you are concerned, don’t hesitate to reach out to your doctor.
Take care!