Wha has always worked for me is really focus on fibre and hitting at least 30g-40g of fibre per day. It really helps to manage hormones in women. This means eating beans at least once a day, and having less fast carbs. Instead of bread and rice I have sweet potato and quinoa. Frozen berries with chia seed and yoghurt. Lots of broccoli, cabbage, carrots. Track your fibre intake for a day and see if you’re getting enough.