Are Oats the Ultimate Hormone Helper? How This Pantry Staple Supports PCOS, Menopause & More

Oats have long been recognised as a nutritional powerhouse, offering a wide range of health benefits. But how do they specifically support women’s health, particularly in conditions like PCOS and menopause? This article breaks it down into digestible answers to questions you might be asking.

Will oats improve my insulin resistance in PCOS?

Insulin resistance is a key concern for many women with PCOS (polycystic ovary syndrome), contributing to weight gain, irregular periods, and increased risk of type 2 diabetes. Oats are a rich source of soluble fibre, particularly beta-glucan, which slows digestion and improves insulin sensitivity.

A 2021 review found that beta-glucan from oats significantly improved postprandial glucose and insulin responses in people with type 2 diabetes (Vega-López et al., 2021). This suggests similar benefits could extend to insulin-resistant women with PCOS.

How do oats affect my gut health?

Oats act as a prebiotic, feeding beneficial gut bacteria such as Bifidobacterium, which supports a healthy microbiome. One study found that oat consumption increased short-chain fatty acid production and improved gut microbial diversity (Ma et al., 2022).

A healthy gut microbiome is crucial for hormone regulation and inflammation reduction—two areas often dysregulated in PCOS and menopause.

Can oats lower my cholesterol during menopause?

Yes. During the menopausal transition, many women experience a spike in LDL ("bad") cholesterol as oestrogen levels decline. This can increase cardiovascular risk. Oats contain beta-glucan, which binds to cholesterol in the digestive tract and helps remove it from the body.

A meta-analysis concluded that daily oat consumption lowered total and LDL cholesterol levels significantly (Whitehead et al., 2014). Regular inclusion of oats in the diet is a heart-healthy strategy—especially valuable during perimenopause when lipid profiles may shift.

How much oats should I have per day?

To reap the cholesterol-lowering and insulin-sensitising benefits of oats, aim for around 3 grams of beta-glucan daily. This is equivalent to approximately 1.5 cups of cooked rolled oats or ¾ cup of uncooked oats.

The FDA and Joint Health Claims Initiative (JHCI) have both approved health claims linking oat beta-glucan intake to reduced cholesterol and heart disease risk when consumed as part of a healthy diet (US FDA, 1997; JHCI, 2004).

Are oats anti-inflammatory?

Yes—oats are rich in anti-inflammatory compounds such as avenanthramides and beta-glucan. These compounds have been shown to inhibit inflammatory cytokines and oxidative stress markers (Zhou et al., 2023).

This makes oats a valuable dietary component for reducing chronic inflammation, which is implicated in both PCOS and menopausal symptoms like joint pain, fatigue, and mood fluctuations.

Can oats help with weight management?

Oats promote satiety due to their high fibre content, helping to reduce overall energy intake. While studies on oat-specific appetite regulation are mixed, some findings suggest modest improvements in hunger control and satiety signals (Zhang et al., 2023).

Stable blood sugar from oat consumption may also help curb cravings—particularly important in PCOS where sugar dysregulation can drive appetite.

Incorporating oats into your daily diet is a simple yet powerful way to support hormonal health, especially during key life stages like PCOS and menopause. Thanks to their beta-glucan content, anti-inflammatory effects, and ability to support insulin sensitivity and cholesterol balance, oats are more than just a breakfast food—they're a functional nutrition powerhouse.

If you're navigating hormonal changes and want to use nutrition as a tool for balance and wellbeing, don’t underestimate what a bowl of oats can do. Small dietary shifts can lead to big health benefits over time.

Curious how oats could fit into your hormone health plan? Book a consultation to get personalised support—and check out my recipes containing oats like my apple & cinnamon bundt cake, banana bread, or apple & walnut loaf!

References

Ma, G., Wei, W., Hu, X., et al. (2022). The effects of oats on gut microbiota and short-chain fatty acids: a systematic review. Nutrients, 14(1), 112. https://pubmed.ncbi.nlm.nih.gov/34956218/

Vega-López, S., et al. (2021). Effect of oats on glycaemic control and insulin sensitivity: a systematic review. British Journal of Nutrition, 125(4), 431–447. https://pubmed.ncbi.nlm.nih.gov/34444718/

Whitehead, A., Beck, E. J., Tosh, S., & Wolever, T. M. (2014). Cholesterol-lowering effects of oat beta-glucan: a meta-analysis of randomised controlled trials. American Journal of Clinical Nutrition, 100(6), 1413–1421. https://pubmed.ncbi.nlm.nih.gov/27724985/

Zhou, J., et al. (2023). Anti-inflammatory potential of oats and their phenolic compounds. Journal of Inflammation Research, 16, 55–65. https://pmc.ncbi.nlm.nih.gov/articles/PMC10660577/

Zhang, Y., et al. (2023). The impact of oat-based foods on appetite regulation: a systematic review. Appetite, 180, 106345. https://pmc.ncbi.nlm.nih.gov/articles/PMC9930024/

US Food and Drug Administration. (1997). Health claim notification for whole oat products and coronary heart disease. https://pubmed.ncbi.nlm.nih.gov/21631511/

JHCI. (2004). Oat beta-glucan and blood cholesterol. https://pubmed.ncbi.nlm.nih.gov/21631511/