Is an Anti-Inflammatory Diet Good for PCOS? The Ultimate Guide

October 20, 2025 •

4 min read

Women with Polycystic Ovary Syndrome (PCOS) often have higher-than-normal levels of inflammation and insulin resistance, which contribute to the condition's frustrating symptoms. An anti-inflammatory diet, rich in specific whole foods, can be a highly effective strategy for managing these underlying issues and improving overall health.

Quick Summary

An anti-inflammatory diet is a promising strategy for managing PCOS by targeting the underlying chronic inflammation and insulin resistance. It focuses on whole, unprocessed foods and limits inflammatory items to improve hormonal balance, metabolic markers, and weight management.

Key Points

Core Benefits: An anti-inflammatory diet can reduce chronic inflammation and improve insulin resistance, which are key drivers of PCOS symptoms.
Embrace Whole Foods: Focus on consuming a wide variety of whole, unprocessed foods like leafy greens, berries, oily fish, and legumes.
Avoid Inflammatory Triggers: Limit or avoid refined carbohydrates, sugary drinks, fried foods, and processed meats to prevent worsening symptoms.
Enhances Hormonal Balance: By stabilizing blood sugar and insulin, this diet can help balance hormones and improve menstrual regularity.
Promotes Weight Management: The high fiber and healthy fat content aid in satiety and blood sugar control, supporting healthy weight loss.
Long-Term Solution: Unlike restrictive fad diets, the anti-inflammatory approach is a sustainable lifestyle change for long-term health benefits.
Consult a Professional: Always seek advice from a healthcare professional or registered dietitian for a personalized plan.

The Connection Between Inflammation, Insulin Resistance, and PCOS

Chronic, low-grade inflammation is a significant driver of Polycystic Ovary Syndrome (PCOS), and managing it is crucial for symptom control. Research indicates that women with PCOS often exhibit higher levels of inflammatory markers, even those who are not overweight. This chronic inflammation is intricately linked with insulin resistance, a condition where the body's cells don't respond effectively to insulin. This leads to high insulin levels (hyperinsulinemia), which can trigger the ovaries to produce excess testosterone, worsening symptoms like hirsutism, acne, and irregular menstrual cycles. An anti-inflammatory eating pattern works by mitigating this cycle, reducing inflammation, and enhancing the body's response to insulin.

Foods to Embrace on an Anti-Inflammatory Diet for PCOS

By focusing on nutrient-dense, whole foods, you can help reduce inflammation and improve your body's metabolic function. Many of the recommendations overlap with a Mediterranean-style diet, which has shown positive outcomes in PCOS patients.

Oily Fish: Rich in Omega-3 fatty acids, fish like salmon, mackerel, and sardines are powerful anti-inflammatory agents.
Leafy Greens: Vegetables such as spinach, kale, and collard greens are packed with vitamins, minerals, and antioxidants that combat inflammation.
Berries: These small fruits are full of antioxidants and fiber, which help regulate blood sugar and fight inflammation.
Whole Grains: Unlike refined grains, whole grains like brown rice, oats, and quinoa are high in fiber, which slows digestion and helps stabilize blood sugar levels.
Legumes: Lentils, beans, and chickpeas offer a great source of fiber and lean protein, supporting satiety and blood sugar management.
Healthy Fats: Incorporate healthy fats from sources like extra virgin olive oil, nuts (walnuts, almonds), seeds (flax, chia), and avocados.
Spices: Turmeric and cinnamon have potent anti-inflammatory properties and can be easily added to meals.

Foods to Limit or Avoid to Reduce Inflammation

To reduce inflammatory triggers, it's important to be mindful of certain food groups that can exacerbate symptoms. The key is to reduce processed items and focus on whole food alternatives.

Refined Carbohydrates: Foods made with white flour, like white bread, pasta, and sugary snacks, cause rapid spikes in blood sugar and insulin.
Sugary Beverages: Sodas, fruit juices, and energy drinks contribute to insulin resistance and inflammation.
Fried Foods: Items like french fries and fried chicken are linked to increased inflammation and weight gain.
Processed Meats: Hot dogs, sausage, and processed lunch meats contain additives that can increase inflammation.
Excess Red Meat: While not all meat needs to be avoided, excessive consumption of red meat, especially processed varieties, can contribute to inflammation.
Certain Dairy Products: For some women with PCOS, dairy can worsen symptoms. Monitoring your individual response is recommended.
Saturated and Trans Fats: Butter, margarine, and shortening can increase inflammation and should be limited.

How an Anti-Inflammatory Diet Compares to Other PCOS Diets


Feature	Anti-Inflammatory Diet	Low-Carbohydrate Diet	Keto Diet	DASH Diet
Primary Focus	Reducing chronic inflammation and balancing blood sugar.	Limiting carbohydrate intake to control insulin and weight.	Very high fat, very low carb to induce ketosis for weight loss.	High in fruits, vegetables, and low-fat dairy to lower blood pressure.
Carbohydrates	Emphasizes complex, high-fiber carbs (whole grains, veggies).	Restricts overall carb intake, focusing on non-starchy vegetables.	Extremely low carb intake, virtually eliminating most grains and fruits.	Includes whole grains and fruits alongside other food groups.
Sustainability	Highly sustainable, focusing on whole food principles.	Can be challenging for long-term adherence.	Very restrictive and hard to maintain long-term.	Sustainable, balanced approach recommended for general health.
PCOS Benefits	Reduces inflammation, improves insulin sensitivity, and aids weight management.	Improves insulin resistance and weight, but long-term efficacy debated.	Effective for weight and insulin but may increase heart disease risk.	Can improve insulin resistance, metabolic markers, and ovarian health.
Limitations	May not be aggressive enough for some with severe insulin resistance alone.	Risk of nutritional deficiencies and poor long-term adherence.	High saturated fat intake may negatively impact heart health, a risk factor already higher in PCOS.	Not explicitly focused on inflammation like a dedicated anti-inflammatory approach.

Integrating an Anti-Inflammatory Approach into Your Lifestyle

For women with PCOS, adopting an anti-inflammatory diet is not about a quick fix but about making sustainable, long-term changes. The diet's principles—prioritizing whole foods, balancing macronutrients, and minimizing processed items—support the body's natural functions. A diet rich in fiber and healthy fats helps control blood sugar and promotes a feeling of fullness, which can support weight management efforts. Combining this dietary approach with other healthy lifestyle habits, such as regular exercise, managing stress, and getting adequate sleep, is the most comprehensive strategy for symptom control. Consulting with a registered dietitian can provide personalized guidance tailored to your specific needs and goals.

Conclusion: Making Informed Choices for Long-Term Health

For many, an anti-inflammatory diet is not just good for PCOS; it's a foundation for managing the condition and improving overall health. By directly targeting the underlying inflammation and insulin resistance, this dietary pattern helps to alleviate common symptoms like irregular cycles, hormonal imbalances, and weight issues. The focus on whole, nutrient-dense foods over processed items offers a sustainable and nourishing approach, supporting long-term well-being and reducing the risk of associated health complications. While not a cure, adopting an anti-inflammatory diet is a powerful and proactive step for women seeking to take control of their PCOS symptoms and health.

Visit the PCOS Nutrition Center for more resources and recipes

Frequently Asked Questions

No, there is currently no cure for PCOS. However, adopting an anti-inflammatory diet can be a highly effective tool for managing symptoms by addressing the underlying issues of inflammation and insulin resistance.

While individual results vary, some women may begin to notice improvements in symptoms like menstrual regularity, energy levels, and skin health within a few weeks to months. Long-term adherence is key for sustained benefits.

No, complete elimination of carbohydrates is not recommended or necessary. The focus should be on swapping refined carbs (white bread, sugar) with complex, high-fiber carbs like whole grains, fruits, and vegetables to help manage blood sugar levels.

They are very similar, with many overlapping principles. A Mediterranean-style diet is often recommended as a low-glycemic, anti-inflammatory option for managing PCOS. It emphasizes whole foods, healthy fats, and fish.

Yes, by improving insulin sensitivity and balancing blood sugar, an anti-inflammatory diet can be very effective for weight management. The focus on fiber and protein also increases satiety, which can help with appetite control.

Some women with PCOS find that dairy can exacerbate symptoms like acne and bloating. It's often recommended to reduce or monitor dairy intake to see how your body responds. Non-dairy alternatives like almond milk or soy milk are good options.

Omega-3 fatty acids, found in oily fish and some nuts/seeds, have potent anti-inflammatory effects. They help reduce systemic inflammation, which is a key factor in the development and worsening of PCOS symptoms.