PCOS and Constipation

Fiber is a type of nondigestible carbohydrate that provides numerous health benefits for individuals with PCOS and constipation. First of all, fiber provides bulk to your stool and softens it for easier passage. Fiber is also the main fuel source for your healthy gut bacteria. Your gut microbiome needs enough fiber to help these beneficial gut bugs flourish and provide great benefits like reducing inflammation, improving insulin resistance, and promoting regular bowel movements. Furthermore, fiber slows the absorption of carbohydrates into your bloodstream which prevents blood sugar spikes after a meal. Aim for a goal intake of 25 – 35 grams of fiber per day. Some people may need to gradually increase their fiber intake over a few days or weeks to prevent side effects like bloating and gas. Read more about Bloating and PCOS.

Fruits, vegetables, nuts, seeds, and whole grains provide rich sources of fiber. Don’t be afraid of carbs! Instead, focus on prioritizing foods rich in complex carbohydrates (like those previously listed).

In our practice, we prescribe foods or recipes for our clients’ specific health needs. For example, if you have PCOS and constipation, we may suggest including a chia pudding as a snack or quick breakfast a few times per week (pictured above is a Dark Chocolate Chia Pudding—a delicious snack from our Root Farmacy Meals). Just two tablespoons of chia seeds offers 11 grams of dietary fiber! Chia seeds also provide antioxidants and healthy omega-3 fats to fight off inflammation.

Here are a few other high-fiber snack ideas to incorporate into your diet:

If you’re interested in more guidance for treating PCOS and constipation with food as medicine, check out our upcoming course!

Constipation and dehydration are closely linked, so drinking enough water is crucial to promote regular bowel movements, especially as you increase the fiber in your diet. Aim to drink at least half of your bodyweight in ounces. For example, if you weigh 200 pounds, you should try to drink around 100 ounces of water each day. Tired of water? Try sparkling or mineral water, unsweetened coconut water, or unsweetened green tea. Alternatively, you could also try homemade infused water with fresh produce and herbs, like cucumber mint, orange lime, or strawberry lemon.

Exercise is a great prescription for constipation as daily movement promotes optimal digestion and increases gut transit time. Exercise can also reduce insulin resistance, enhance sleep quality, and boost your mood. The best type of exercise is the one you will consistently maintain! Moderate walking, yoga, cycling, strength training, or swimming are a few great options.

Magnesium is one of the key supplements in our PCOS treatment plan because of the widespread benefits of this mineral. Taking a magnesium supplement for PCOS can improve insulin resistance, reduce inflammation, and ease PMS symptoms (4). Plus, magnesium citrate, a specific form of this mineral, has a gentle laxative effect when taken properly. If trying a magnesium supplement for constipation, aim for around 200 mg of magnesium citrate each day. 

Women with PCOS often complain of constipation, which may be due to gut dysbiosis, bacterial overgrowth, or diet and lifestyle. Hypothyroidism can also cause constipation and is fairly common in PCOS, so ask your doctor to rule out a thyroid disorder. You can treat PCOS and constipation by increasing daily fiber, drinking at least half of your body weight in fluid ounces, incorporating daily movement, and considering a magnesium supplement.