PCOS Foods To Eat: A Dietitian’s Recommendations

Updated by: Lacey Muinos

Polycystic ovarian syndrome (PCOS) is a common hormone disorder in women, affecting up to 13% of women worldwide.

The condition is characterized by cysts growing on ovaries, irregular periods, hirsutism (excessive hair growth), acne, female-pattern baldness, infertility, and weight gain.   

Fortunately, diet and lifestyle changes can significantly improve hormonal health and reduce PCOS symptoms.

Changes you can make include adding fiber-rich foods to snacks and meals and prioritizing anti-inflammatory foods. 

Keep reading to learn more about the critical link between PCOS and diet, including which foods to eat for improved well-being. 

Understanding the Importance of Diet for PCOS

PCOS is a hormonal condition heavily influenced by your diet and metabolic health.

Choosing foods that support healthy hormone function, especially healthy insulin levels, is critical for managing PCOS and reducing symptoms. 

Certain dietary patterns could influence PCOS in several ways: 

• Reduced insulin resistance. 
• Lower rates of type two diabetes. 
• Successful weight loss. 
• Restore menstruation. 
• Improve fertility. 
• Reduce hyperandrogenism (an excessive amount of sex hormones). 
• Improve microbiome diversity in the gut. 

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Foods To Eat for PCOS

No single dietary pattern has proven to be more beneficial for PCOS management.

This is because the symptoms and hormone changes are highly individualized.

However, the Mediterranean diet is naturally anti-inflammatory and can be an excellent option for people with PCOS. 

The Mediterranean diet prioritizes delicious fresh produce, fish, lean meats, dairy in moderation, and other healthy fat sources such as olive oil, nuts, and seeds.

These nourishing foods contain vitamins, minerals, antioxidants, and anti-inflammatory fats such as unsaturated fats, which all help decrease inflammation caused by PCOS. 

Cultures outside Europe may need help following the Mediterranean diet because some meals are not typical (or readily available) in other cuisines.

You can ask your dietitian for an eating plan that aligns with your PCOS goals and includes your favorite foods. 

Is There a PCOS Diet?

There isn’t a specific PCOS diet, though many diets can be adapted to fit your needs.

The following diets are considered effective dietary interventions for PCOS.

The DASH Diet and PCOS

The Dietary Approaches to Stop Hypertension (aka the DASH diet) is a heart-healthy eating plan.

It focuses on reducing sodium intake and increasing foods that lower inflammation, cholesterol, and blood pressure.

Though it was created with heart health in mind, many of the principles and benefits of the DASH diet can apply to those with PCOS.

Because of its beneficial effects on insulin, the DASH diet is considered the most effective dietary intervention for treating PCOS.

It emphasizes foods that are commonly recommended for PCOS management, such as fiber-rich vegetables, lean proteins, and healthy fats. 

The Mediterranean Diet and PCOS

PCOS is associated with higher levels of inflammation, so an anti-inflammatory diet is recommended.

The Mediterranean diet is known for reducing inflammation due to the presence of antioxidant-rich foods like fruits, vegetables, leafy greens, nuts, and seeds.

‍Research also suggests that prominent nutrients in the Mediterranean diet, such as healthy fats and dietary fiber, can also fight low-grade inflammation in women with PCOS.

The MIND Diet and PCOS

The Mediterranean-DASH Intervention for Neurodegenerative Delay diet (aka the MIND diet) emphasizes nourishing brain health through a tailored eating plan.

It combines principles from two eating patterns—the Mediterranean and DASH diets. 

On the MIND diet, you can expect to eat plenty of plant-based foods, including fruits, vegetables, whole grains, legumes, nuts, and seeds. It also includes some animal products, such as poultry and fish.

‍Some research suggests that the MIND diet could positively impact PCOS.

Complex Carbohydrates 

Complex carbohydrates are large chains consisting of three or more sugar molecules.

These are naturally found in whole foods such as fruits, dairy products, whole grains, vegetables, legumes, and pulses. 

All carbohydrates affect your blood sugar levels and trigger an insulin response.

Because they are larger, complex carbohydrates take longer to digest.

This slows down how quickly sugars from food can enter the bloodstream, which helps the insulin hormone function normally.    

Lean Protein

Choosing lean protein options can benefit PCOS management because they contain less saturated fats, a type of fat that can worsen inflammation in PCOS. 

Lean protein sources include poultry, seafood, eggs, and plant-based options such as soy, legumes, and pulses.

You can also have leaner cuts of red meat, such as pork loin or extra lean ground beef, to add variety to your diet. 

High-Fiber Fruits and Vegetables 

Fiber is an indigestible carbohydrate naturally found in most whole foods.

A small 2022 study found that people with PCOS who ate a high-fiber diet experienced several benefits, including reduced inflammation and improved gut-brain peptide secretion (peptides can regulate your appetite and metabolism).  

Here are simple changes that can help you add more fiber to your diet:

• Enjoy a bowl of oatmeal with nuts, seeds, fresh berries, and a sprinkle of cinnamon. 
• Add canned beans to your soups, salads, or stir-fries (be sure to drain and wash them thoroughly first). 
• Choose whole grain breads, crackers, cereals, and side dishes when possible.  
• Opt for whole fresh fruits and vegetables instead of smoothies or juices. 

Healthy Fats 

From a culinary perspective, fat makes food taste delicious and adds mouth-watering texture to meals.

Clinically, dietary fat helps with fat-soluble vitamin absorption and contributes to meal-time satisfaction. 

For PCOS, choose high-quality fats proven to support long-term health, mainly polyunsaturated and monounsaturated fats.

These are most commonly found in plant-based foods but also in fish, including salmon and trout. 

Other examples of healthy fats include: 

• Avocados. You can enjoy them mashed on toast or add them to a salad. 
• Nuts and seeds. Add walnuts to your salad and ground flaxseed to a yogurt cup or breakfast cereal.
• Olive oil and other plant-based oils.
• Soybeans. Season them with grated ginger and cooked garlic for extra flavor. 

Anti-Inflammatory Foods 

Inflammation in the body is a form of stress.

Prolonged inflammation is common with chronic conditions, such as PCOS, and can weaken your immune response over time.

Foods rich in antioxidants are proven to neutralize inflammatory responses and should be consumed daily. 

The following flavorful foods are rich in beneficial antioxidants: 

• Berries, including blueberries, raspberries, strawberries, and cranberries. 
• Vegetables such as okra, spinach, kale, tomatoes, etc. 
• Fresh herbs, including parsley and mint. 
• Aromatic foods like garlic, ginger, turmeric root (or spice), and onion.  

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Probiotic-Rich Foods 

Maintaining a healthy digestive system is important for PCOS management.

‍Research has shown that gut dysbiosis (missing healthy gut bacteria) can contribute to insulin resistance and other metabolic changes. 

Eating probiotic-rich foods nourishes your digestive tract and ensures your gut remains healthy.

Foods rich in health-promoting bacteria include fermented products, such as sauerkraut, kimchi, kefir, tempeh, and different types of yogurt. 

Low-Glycemic Index Foods  

People with PCOS are at a higher risk of developing insulin resistance, prediabetes, and type two diabetes.

Choosing foods that promote healthy blood sugar control is critical.

‍Low-glycemic index (GI) foods are known to have a delayed impact on raising your blood sugar levels, which helps you maintain tighter glucose control.  

Many carbohydrates have a glycemic index score. Below are a few examples of low-GI foods.

• All fresh berries, apples, plums, pears, apricots. 
• All non-starchy vegetables, including lettuce, tomatoes, cucumber, bell peppers, onion, garlic, eggplant, and zucchini. 
• Whole grains include bulgar, wheat berries, buckwheat, and rye. 
• Plain dairy products, including yogurts, milk, and drinkable products like kefir. Some cheeses contain high amounts of saturated fats and should be eaten in moderation. 

Your dietitian can review more options with you during your appointment.

Whole Grains

Choosing whole grains is one of the quickest ways to add more fiber to your diet.

‍Whole grains have more vitamins and minerals than refined products, providing additional nutrition to your meals. 

Many whole grains have already been mentioned, but here are a few more to add to your grocery list: 

• Quinoa. 
• Oats. 
• Brown rice. 
• Whole grain pasta and bread. 
• Spelt. 
• Millet. 

Foods To Avoid for PCOS 

Certain foods can contribute to inflammation, and people with PCOS may want to avoid or reduce their intake of these foods.

Common dietary culprits include refined and heavily processed foods, which may contain high amounts of added salt and sugar. 

You can work with a dietitian to eliminate some of these foods to see if you feel better.

Restricting foods without seeing an improvement in your symptoms is generally a sign that the food was not an issue and is safe to consume. 

Other Lifestyle Tips 

When you have PCOS, some adjustments to your lifestyle are usually in order.

The following tips could help you manage your symptoms:

• Exercise regularly. Physical activity is an important part of a healthy lifestyle for everyone. In women with PCOS, rigorous exercise can help improve cardiorespiratory fitness, body composition, and insulin resistance. Aim for a minimum of 120 minutes of vigorous intensity per week.
• Maintain a healthy weight. Obesity and overweight are common symptoms of PCOS, and women with PCOS are at increased risk for obesity. This can increase the risk for other health complications, such as diabetes, hypertension, and atherosclerosis. Weight loss can improve PCOS, but the condition can make it difficult to lose weight and maintain a healthy weight
• Get restful sleep. PCOS can negatively affect your sleep, but it’s important to get quality rest at night. Women with PCOS are more likely to experience sleep disturbances, which could have long-term health consequences, such as deteriorated cardiometabolic health and increased risk for diabetes.

When to see a Doctor

If you think you have PCOS, you should see your primary care physician (PCP) immediately.

Symptoms like irregular periods, excess body hair, and history of ovarian cysts are signs you should see a doctor.

Your PCP may refer you to a gynecologist, endocrinologist, or reproductive endocrinologist for specialized care.

In some cases, your doctor may recommend prescription medication and other treatment options to help manage your symptoms.

Since PCOS can have serious consequences related to inflammation, insulin resistance, and hormone imbalances, you should see your care team for regular checkups.

Takeaway

There is an abundance of food choices that support PCOS management.

Choosing foods that reduce inflammation is an excellent step to improving hormonal health.

Opt for more fruits and vegetables, whole grains, lean proteins, and minimally processed items as often as possible. 

Though there’s no cure for PCOS, it’s manageable with the right care plan. 

You can implement some lifestyle changes on your own, but it’s also important to see your healthcare provider regularly for testing and treatment options.

How a Dietitian Can Help with PCOS

Taking care of yourself is more enjoyable when you focus on all the foods you can add to your diet rather than the ones you limit.

A dietitian can help you build an eating plan filled with delicious meals that excite you to eat and help you feel your best. 

There isn’t a universal PCOS diet, but working with a dietitian specializing in PCOS can help you pinpoint a dietary pattern that works best for you. 

Also, a dietitian can provide you with ongoing support as you navigate your PCOS journey by providing recipes that are rich in nutrients beneficial for PCOS, such as fiber, healthy fats, antioxidants, and protein.

Find a dietitian who accepts insurance through Nourish. 

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