What food to avoid with polycystic ovaries?

November 27, 2025 •

3 min read

Research from Johns Hopkins Medicine indicates that people with polycystic ovary syndrome (PCOS) often exhibit signs of systemic inflammation. A key component of managing symptoms and overall health is understanding what food to avoid with polycystic ovaries to reduce inflammation and regulate insulin levels.

Quick Summary

Managing PCOS involves dietary modifications to control insulin resistance and reduce inflammation. Key foods to avoid include refined carbohydrates, sugary drinks, processed foods, and unhealthy fats, which can exacerbate symptoms. Focus instead on anti-inflammatory whole foods to support hormonal balance.

Key Points

Refined Carbs: White bread and pasta trigger insulin spikes, worsening insulin resistance and hormonal imbalance associated with PCOS.
Added Sugars: Sugary drinks and desserts contribute significantly to weight gain and disrupt insulin regulation, negatively impacting PCOS symptoms.
Processed & Unhealthy Fats: Fried foods and trans fats can increase inflammation, which is common in PCOS and complicates symptom management.
Processed and Red Meats: High consumption of processed and excessive red meat is linked to higher inflammation and hormonal issues in women with PCOS.
Limit Certain Dairy: Some individuals with PCOS may benefit from reducing full-fat dairy intake due to its potential to affect hormone-regulating factors.
Embrace Whole Foods: Switching from inflammatory, high-glycemic foods to whole, anti-inflammatory options can improve overall metabolic health and reduce PCOS symptoms.
Seek Expert Advice: A personalized nutrition plan developed with a healthcare professional can ensure a well-rounded and effective approach to managing PCOS through diet.

Polycystic ovary syndrome (PCOS) is a common endocrine disorder affecting millions of women worldwide. It is characterized by a hormonal imbalance that can lead to irregular periods, elevated androgen levels, and insulin resistance. While there is no cure, dietary changes are a cornerstone of managing symptoms and reducing the risk of associated health issues like diabetes and heart disease. The focus is often on an anti-inflammatory diet that minimizes foods known to cause insulin spikes and increase inflammation.

The Role of Insulin Resistance and Inflammation in PCOS

Many women with PCOS have insulin resistance, meaning their body’s cells do not respond effectively to insulin. To compensate, the pancreas produces more insulin, leading to high levels in the bloodstream. This excess insulin can stimulate the ovaries to produce more androgens (male hormones), further disrupting the hormonal balance characteristic of PCOS. Certain foods, particularly those high in refined carbohydrates and sugar, trigger a rapid and pronounced insulin response, making insulin resistance and weight management more challenging. Additionally, systemic, low-grade inflammation is a common feature of PCOS, and certain foods can worsen this inflammatory state.

Food Groups to Limit or Avoid

To help mitigate the symptoms of PCOS, it's beneficial to reduce or eliminate the following food groups from your diet:

Refined Carbohydrates and Added Sugars

White Bread and Pasta: These are made with refined flour and lack the fiber found in whole grains, leading to rapid blood sugar spikes. Opt for high-fiber, low-glycemic options instead.
Sugary Drinks: Sodas, energy drinks, and fruit juices are loaded with sugar and trigger a significant insulin response. Water, herbal teas, or seltzer with a splash of fruit juice are better alternatives.
Processed Snacks and Desserts: Cookies, cakes, candy, and sweetened yogurts are high in added sugars, which contribute to insulin resistance and weight gain.

Unhealthy Fats and Processed Foods

Fried Foods: Items like french fries, fried chicken, and potato chips contain unhealthy trans and saturated fats that promote inflammation.
Processed Meats: Hot dogs, sausages, and luncheon meats are high in sodium and unhealthy fats that can worsen inflammation and should be avoided.
Margarine and Shortening: These are sources of trans fats and should be replaced with healthier options like olive or avocado oil.

Dairy and Red Meat

Full-Fat Dairy: Some women with PCOS find that dairy products, particularly full-fat varieties, can exacerbate symptoms. Dairy contains insulin-like growth factor (IGF-1), which can mimic insulin's effects. Considering dairy-free alternatives like almond milk may be beneficial.
Excessive Red Meat: A high intake of red meat, such as steaks and hamburgers, has been linked to increased inflammation and unfavorable hormone levels. Lean protein sources are a better choice.

Healthy Alternatives for a Balanced PCOS Diet

Rather than focusing solely on what to avoid, consider embracing a diet rich in nutrient-dense, anti-inflammatory foods. Substituting problematic ingredients can lead to significant health improvements.


Food Category	Better Choice for PCOS	Substitute Away From
Carbohydrates	Whole grains (brown rice, quinoa, oats), legumes (lentils, chickpeas)	Refined grains (white rice, white pasta), white bread, sugary cereal
Protein	Lean chicken, fatty fish (salmon, tuna), beans, eggs	Processed meats (hot dogs, sausages), excess red meat
Fats	Olive oil, avocados, nuts, seeds	Fried foods, margarine, shortening
Beverages	Water, herbal teas, green tea	Sodas, energy drinks, sweetened juices
Dairy	Low-fat Greek yogurt, almond or coconut milk	Full-fat milk, ice cream, sweetened yogurts

Conclusion

Managing polycystic ovary syndrome effectively often requires a holistic approach that includes diet, exercise, and stress management. By focusing on eliminating or limiting refined carbohydrates, added sugars, unhealthy fats, and processed foods, you can take control of your symptoms and improve your overall health. While making dietary changes can seem overwhelming, starting with small, consistent swaps can make a significant difference over time. It is always best to consult with a healthcare provider or a registered dietitian to create a personalized plan tailored to your specific needs.

For more resources and information on PCOS and nutritional guidance, consider visiting the Academy of Nutrition and Dietetics.

Frequently Asked Questions

Refined carbs cause rapid blood sugar spikes, which leads to increased insulin production. High insulin levels can stimulate the ovaries to produce more androgens, or male hormones, exacerbating PCOS symptoms.

Not necessarily all dairy. For some, limiting full-fat dairy may help manage symptoms, as it contains insulin-like growth factor (IGF-1). Lower-fat dairy or non-dairy alternatives like almond milk can be suitable substitutes.

Sugary beverages like soda and juice contribute significantly to insulin resistance and weight gain, which are primary concerns in PCOS management. They cause rapid, sharp increases in blood sugar that disrupt hormonal balance.

Fried foods are typically high in trans and saturated fats, which contribute to inflammation. Chronic inflammation is a common issue in women with PCOS, and avoiding these foods helps to reduce its severity.

Excessive intake of red meat, particularly processed varieties, is linked to increased inflammation. It is generally recommended to reduce consumption and prioritize lean protein sources like fish or poultry.

Diets focusing on low-glycemic, anti-inflammatory foods are often recommended. The Mediterranean and DASH diets are frequently cited as beneficial eating patterns for managing PCOS symptoms.

While diet is extremely effective for managing many symptoms and health risks associated with PCOS, it is not a standalone cure. It is most beneficial when combined with other lifestyle changes, such as regular exercise and stress management.