Top PCOS-Supportive Hydroponic Plants to Grow at Home
Grow your healing food—no backyard required!
When we first introduced hydroponics to our Sustainable Studio Summer Camp, we thought we were just teaching kids how to grow veggies. But what started as a fun science project sparked a deeper conversation for us as co-founders: What if we could use hydroponics to support the health of the women we love—especially those navigating PCOS?
Hydroponics, the art of growing food without soil, was an easy and eye-opening experience for everyone involved. All it takes is water, light, and the right nutrients. We were amazed at how quickly our plants grew, how little space it required, and how many of our campers (and their parents!) left feeling inspired to start their own gardens at home.
As a women-led team, we’ve seen how many of our friends, sisters, and mamas struggle with PCOS (Polycystic Ovary Syndrome)—a hormonal condition that affects everything from mood to fertility, skin, and weight.
So Ava and I got to work and went down the rabbit hole of researching how this technology we debuted at camp could go even further - like which fruits and vegetables are most supportive for PCOS—and which ones grow well in compact, water-based systems.
Here’s what we found—and we hope it brings ease, hope, and empowerment to any woman navigating PCOS, especially in Caribbean homes.
1. Spinach
Why it's great: High in magnesium, iron, and folate—nutrients that are often deficient in women with PCOS.
Benefits:
Helps manage insulin resistance, a key challenge with PCOS
Reduces inflammation, which contributes to symptoms like fatigue and acne
Easy to grow hydroponically and harvest weekly
Pro tip: Add fresh spinach to smoothies, stir-fries, or egg muffins for an easy PCOS-friendly breakfast.
2. Kale (especially curly kale)
Why it's great: Packed with antioxidants like quercetin and vitamin C, which support hormone balance.
Benefits:
Promotes detoxification (your liver will thank you!)
Helps reduce oxidative stress and inflammation
Hardy and grows well in hydroponic setups year-round
Fun idea for kids: Make kale chips in the oven—just olive oil, salt, and bake!
3. Broccoli
Why it's great: Contains indole-3-carbinol, a compound that supports healthy estrogen metabolism.
Benefits:
Balances hormones, especially for women dealing with estrogen dominance
High in fiber to help stabilize blood sugar and prevent crashes
Great raw or lightly steamed—try growing mini "broccoli microgreens" too!
Sustainability tip: Use the stems in stir-fries to reduce food waste.
4. Brussels Sprouts
Why it's great: Like broccoli, it’s a cruciferous veggie full of sulfur-containing compounds that support liver detoxification.
Benefits:
Helps reduce estrogen dominance
Supports digestion, which is often disrupted in PCOS
Stabilizes blood sugar with its fiber content
Hydroponic note: Brussels sprouts take longer to grow but are worth the patience. Harvest once they firm up.
5. Peas (Snap or Snow Peas)
Why it's great: Moderate in protein, fiber, and low-glycemic carbohydrates.
Benefits:
Keeps you full longer, reducing cravings
Stabilizes energy and blood sugar
Great for snacking or tossing into salads and stir-fries
Kid-friendly snack: Serve snap peas raw with hummus or cream cheese for a crunchy treat.
6. Raspberries
Why it's great: High in fiber and naturally low in sugar compared to many fruits.
Benefits:
Improves insulin sensitivity
Supports gut health, which is closely tied to hormone health
Makes a delicious breakfast or dessert topping
Hydroponic note: Raspberry plants need a bit more space but can thrive in deep water culture or vertical tower systems.
Final Thoughts
PCOS can feel overwhelming—but healing doesn't have to be complicated or expensive.
Growing even just one of these plants in a small hydroponic setup can be a powerful act of self-care and sovereignty.
If you're new to hydroponics, we recommend starting with spinach or kale, since they're beginner-friendly and nutrient-dense. Over time, you can build a small garden that supports your unique body and rhythms.
We hope this article sparks curiosity and inspires you (or a woman you love) to take small but meaningful steps toward wellness—starting right at home.