In one of his reels, PCOS mentor Drew Baird highlighted a list of everyday foods that might help women struggling with facial hair caused by polycystic ovary syndrome (PCOS). “If you’re struggling with facial hair because of your PCOS,” he said, “there are lots of things you can do naturally to slow, or stop the growth moving forward! The best place to start is with these foods: flax seeds, chia seeds, spearmint tea, walnuts , and green tea with cinnamon and ginger.”
This simple advice touches on a growing scientific conversation, whether diet can influence hormone levels in PCOS. Several studies suggest that these foods might indeed play a measurable role in balancing androgens, improving insulin sensitivity, and supporting metabolic health. Here’s what the research says.
Hormone-friendly foods that can tame PCOS facial hair
1. Flax seeds
Flax seeds have become a popular topic among researchers studying hormone-related conditions. They are particularly rich in lignans, a class of plant compounds that mimic oestrogen and can modulate the body’s hormone metabolism. A clinical case study published in Author Manuscript followed a 31-year-old woman with PCOS who consumed 30 grams of ground flaxseed daily for four months. Her total testosterone dropped from 150 ng/dl to 45 ng/dl, and free testosterone declined from 4.7 ng/dl to 0.5 ng/dl.
The participant also reported less facial hair growth by the end of the study period. Researchers suggested that flaxseed’s lignans increase the levels of sex hormone-binding globulin, which binds and reduces free testosterone in circulation. The reductions observed were significantly greater than those achieved in previous dietary interventions, suggesting that flaxseed could have potent antiandrogenic potential. Although the study involved only one participant, it remains an important foundation for further research into dietary modulation of hormones in PCOS.
2. Chia seeds
Chia seeds are another of Drew Baird’s recommendations, valued for their high fibre and omega-3 fatty acid content. A report by Healthshots, supported by findings in the Journal of Food Science and Technology, describes how chia seeds slow digestion and regulate blood sugar levels by delaying glucose absorption. This effect stabilises insulin levels, a critical factor since insulin resistance contributes to increased androgen production in PCOS.
Beyond insulin regulation, chia seeds contain anti-inflammatory compounds that can help counter oxidative stress, a condition linked to hormonal imbalance. Their fibre and protein content also promote satiety, supporting weight management, another key element in PCOS care. While research on chia seeds and PCOS is still limited, their metabolic benefits suggest they may indirectly help restore hormonal balance and reduce symptoms such as hirsutism over time.
3. Spearmint tea
Few herbal remedies have attracted as much scientific curiosity for PCOS as spearmint tea. A study published in Phytotherapy Research investigated its effects in a randomised controlled trial involving 42 women with hirsutism. Participants drank spearmint tea twice daily for 30 days. By the end of the study, both free and total testosterone levels had significantly decreased, while luteinising hormone (LH) and follicle-stimulating hormone (FSH) levels increased.
Although visible hair reduction was not yet clinically significant over the short duration, participants reported a clear subjective improvement in hirsutism. Researchers explained that the slow hair growth cycle likely requires longer treatment for visible effects, but the hormonal evidence confirmed spearmint’s antiandrogenic action. These findings suggest that spearmint tea could become a gentle, natural complement to clinical treatments for women dealing with androgen-related symptoms of PCOS.
4. Walnuts
Nuts like walnuts have a complex nutritional profile that can impact multiple hormonal pathways. A study published in the European Journal of Clinical Nutrition explored how 31 women with PCOS responded to a six-week diet including either walnuts or almonds. Both nuts improved lipid metabolism and increased levels of adiponectin, a hormone that enhances insulin sensitivity.
Walnuts, in particular, raised sex hormone-binding globulin (SHBG) concentrations, which in turn reduces the amount of free testosterone circulating in the blood. Almonds were also found to lower the free androgen index, suggesting that both nuts support hormonal regulation. These changes occurred without significant weight loss, indicating that dietary fat quality, not just calorie restriction, plays a role in balancing PCOS-related hormone profiles.
5. Green tea
Green tea is often recommended for its metabolism-boosting and antioxidant properties, and its potential role in PCOS management is now being investigated more closely. A systematic review published in Reproductive Biology and Endocrinology evaluated studies examining green tea extract (GTE) and its effect on hormonal and metabolic parameters in PCOS. The analysis found evidence that GTE could help reduce body weight, improve insulin sensitivity, and lower both luteinising hormone and testosterone levels.
Animal studies also indicated improvements in ovarian function and tissue health, although more controlled human research is needed to confirm these effects. The bioactive catechins in green tea, especially epigallocatechin gallate (EGCG), are believed to reduce oxidative stress and inflammation, two major drivers of PCOS symptoms. These findings highlight green tea as a potential adjunctive therapy that supports both metabolic and reproductive health.
The bigger picture: Diet as a tool for hormonal balance
Each of these foods, flax seeds, chia seeds, spearmint tea, walnuts, and green tea, appears to influence PCOS symptoms through unique biochemical pathways. Flax and walnuts affect androgen-binding proteins, chia seeds and green tea regulate insulin and inflammation, and spearmint tea directly reduces circulating testosterone. Collectively, they represent a promising area of dietary research in managing PCOS-related hirsutism.
While these natural interventions are not substitutes for medical care, they demonstrate how accessible, food-based strategies can complement existing treatments. As more evidence accumulates, the role of diet in hormonal health may become as fundamental as medication, highlighting how nutrition can reshape the way we approach endocrine conditions like PCOS.
Disclaimer: This article is for informational purposes only and should not be considered medical advice. Please consult a healthcare professional before making any changes to your diet, medication, or lifestyle.
Also Read | How global travel is fueling a rise in skin diseases and what you can do to stay safe
This simple advice touches on a growing scientific conversation, whether diet can influence hormone levels in PCOS. Several studies suggest that these foods might indeed play a measurable role in balancing androgens, improving insulin sensitivity, and supporting metabolic health. Here’s what the research says.
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Hormone-friendly foods that can tame PCOS facial hair
1. Flax seeds
Flax seeds have become a popular topic among researchers studying hormone-related conditions. They are particularly rich in lignans, a class of plant compounds that mimic oestrogen and can modulate the body’s hormone metabolism. A clinical case study published in Author Manuscript followed a 31-year-old woman with PCOS who consumed 30 grams of ground flaxseed daily for four months. Her total testosterone dropped from 150 ng/dl to 45 ng/dl, and free testosterone declined from 4.7 ng/dl to 0.5 ng/dl.
The participant also reported less facial hair growth by the end of the study period. Researchers suggested that flaxseed’s lignans increase the levels of sex hormone-binding globulin, which binds and reduces free testosterone in circulation. The reductions observed were significantly greater than those achieved in previous dietary interventions, suggesting that flaxseed could have potent antiandrogenic potential. Although the study involved only one participant, it remains an important foundation for further research into dietary modulation of hormones in PCOS.
2. Chia seeds
Chia seeds are another of Drew Baird’s recommendations, valued for their high fibre and omega-3 fatty acid content. A report by Healthshots, supported by findings in the Journal of Food Science and Technology, describes how chia seeds slow digestion and regulate blood sugar levels by delaying glucose absorption. This effect stabilises insulin levels, a critical factor since insulin resistance contributes to increased androgen production in PCOS.
Beyond insulin regulation, chia seeds contain anti-inflammatory compounds that can help counter oxidative stress, a condition linked to hormonal imbalance. Their fibre and protein content also promote satiety, supporting weight management, another key element in PCOS care. While research on chia seeds and PCOS is still limited, their metabolic benefits suggest they may indirectly help restore hormonal balance and reduce symptoms such as hirsutism over time.
3. Spearmint tea
Few herbal remedies have attracted as much scientific curiosity for PCOS as spearmint tea. A study published in Phytotherapy Research investigated its effects in a randomised controlled trial involving 42 women with hirsutism. Participants drank spearmint tea twice daily for 30 days. By the end of the study, both free and total testosterone levels had significantly decreased, while luteinising hormone (LH) and follicle-stimulating hormone (FSH) levels increased.
Although visible hair reduction was not yet clinically significant over the short duration, participants reported a clear subjective improvement in hirsutism. Researchers explained that the slow hair growth cycle likely requires longer treatment for visible effects, but the hormonal evidence confirmed spearmint’s antiandrogenic action. These findings suggest that spearmint tea could become a gentle, natural complement to clinical treatments for women dealing with androgen-related symptoms of PCOS.
4. Walnuts
Nuts like walnuts have a complex nutritional profile that can impact multiple hormonal pathways. A study published in the European Journal of Clinical Nutrition explored how 31 women with PCOS responded to a six-week diet including either walnuts or almonds. Both nuts improved lipid metabolism and increased levels of adiponectin, a hormone that enhances insulin sensitivity.
Walnuts, in particular, raised sex hormone-binding globulin (SHBG) concentrations, which in turn reduces the amount of free testosterone circulating in the blood. Almonds were also found to lower the free androgen index, suggesting that both nuts support hormonal regulation. These changes occurred without significant weight loss, indicating that dietary fat quality, not just calorie restriction, plays a role in balancing PCOS-related hormone profiles.
5. Green tea
Green tea is often recommended for its metabolism-boosting and antioxidant properties, and its potential role in PCOS management is now being investigated more closely. A systematic review published in Reproductive Biology and Endocrinology evaluated studies examining green tea extract (GTE) and its effect on hormonal and metabolic parameters in PCOS. The analysis found evidence that GTE could help reduce body weight, improve insulin sensitivity, and lower both luteinising hormone and testosterone levels.
Animal studies also indicated improvements in ovarian function and tissue health, although more controlled human research is needed to confirm these effects. The bioactive catechins in green tea, especially epigallocatechin gallate (EGCG), are believed to reduce oxidative stress and inflammation, two major drivers of PCOS symptoms. These findings highlight green tea as a potential adjunctive therapy that supports both metabolic and reproductive health.
The bigger picture: Diet as a tool for hormonal balance
Each of these foods, flax seeds, chia seeds, spearmint tea, walnuts, and green tea, appears to influence PCOS symptoms through unique biochemical pathways. Flax and walnuts affect androgen-binding proteins, chia seeds and green tea regulate insulin and inflammation, and spearmint tea directly reduces circulating testosterone. Collectively, they represent a promising area of dietary research in managing PCOS-related hirsutism.
While these natural interventions are not substitutes for medical care, they demonstrate how accessible, food-based strategies can complement existing treatments. As more evidence accumulates, the role of diet in hormonal health may become as fundamental as medication, highlighting how nutrition can reshape the way we approach endocrine conditions like PCOS.
Disclaimer: This article is for informational purposes only and should not be considered medical advice. Please consult a healthcare professional before making any changes to your diet, medication, or lifestyle.
Also Read | How global travel is fueling a rise in skin diseases and what you can do to stay safe
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