What foods should someone with PCOS eat?

December 20, 2025 •

4 min read

According to the Centers for Disease Control (CDC), up to 12% of women of childbearing age in the U.S. may struggle to get pregnant due to PCOS, with diet playing a significant role in managing symptoms. Understanding the right dietary choices can help regulate insulin, reduce inflammation, and improve overall health outcomes for those with this condition.

Quick Summary

An effective PCOS diet focuses on whole, unprocessed foods like high-fiber vegetables, lean proteins, and healthy fats. Limiting refined carbohydrates, sugar, and processed foods is key for managing insulin resistance and inflammation. Specific diets like the Mediterranean or low-glycemic index eating plans may offer significant benefits for symptom management.

Key Points

Prioritize High-Fiber Foods: High-fiber options like leafy greens, legumes, and whole grains slow digestion, helping to minimize blood sugar spikes and improve insulin resistance.
Embrace Lean Proteins and Healthy Fats: Incorporating lean protein (fish, chicken) and healthy fats (avocado, olive oil, nuts) can help regulate blood sugar, promote satiety, and support hormone production.
Reduce Inflammatory and Processed Foods: Limit or avoid refined carbohydrates, sugary drinks, fried foods, and processed meats, which can worsen inflammation and insulin resistance.
Consider Specific Diets: Eating patterns like the Mediterranean diet, anti-inflammatory diet, or a low-glycemic index diet have all shown benefits in managing PCOS symptoms and weight.
Focus on Sustainable Lifestyle Changes: For successful, long-term management of PCOS, combine a balanced diet with regular exercise, stress management, and adequate sleep.
Manage Weight Effectively: Losing just 5-10% of body weight can significantly improve PCOS symptoms, particularly for those with a higher body mass index.
Consult a Professional: Work with a healthcare provider or registered dietitian to create a personalized eating plan and ensure you are meeting your specific nutritional and health goals.

Why Diet is Crucial for Managing PCOS

Polycystic Ovary Syndrome (PCOS) is a complex hormonal disorder that can significantly impact a person's metabolic and reproductive health. A major underlying issue for many with PCOS is insulin resistance, where the body's cells don't respond effectively to insulin. This can lead to increased insulin levels, prompting the ovaries to produce more androgens and worsening symptoms like irregular periods, weight gain, and acne.

Dietary interventions are a cornerstone of PCOS management. By focusing on foods that stabilize blood sugar and reduce inflammation, individuals can improve insulin sensitivity, manage weight, and mitigate symptoms. While there is no one-size-fits-all approach, several dietary patterns, including the low-glycemic index (GI), Mediterranean, and DASH diets, have shown positive results in managing PCOS.

Foods to Prioritize for PCOS

A PCOS-friendly diet emphasizes whole, unprocessed foods rich in fiber, lean proteins, and healthy fats.

High-Fiber Foods

High-fiber foods slow down the digestive process, which prevents rapid spikes in blood sugar and helps combat insulin resistance.

Cruciferous Vegetables: Broccoli, cauliflower, and Brussels sprouts.
Leafy Greens: Spinach, kale, and arugula.
Legumes: Lentils and black beans.
Berries: Blueberries, strawberries, and raspberries.
Nuts and Seeds: Almonds, walnuts, and flax seeds.
Whole Grains: Oats, quinoa, and brown rice.

Lean Proteins

Including lean protein sources in every meal helps regulate blood sugar and promotes satiety.

Fish: Salmon and sardines are rich in omega-3 fatty acids, which reduce inflammation.
Poultry: Skinless chicken and turkey.
Plant-Based Proteins: Tofu, lentils, and beans.
Eggs: A great source of complete protein.

Healthy Fats

Healthy fats are essential for hormonal balance and can improve insulin resistance.

Avocados: Rich in monounsaturated fats.
Olive Oil: A staple of the Mediterranean diet with anti-inflammatory properties.
Nuts and Seeds: Walnuts, almonds, and chia seeds.

Anti-Inflammatory Foods

Many individuals with PCOS experience low-grade inflammation, and incorporating anti-inflammatory foods can help.

Berries and Red Grapes: Loaded with antioxidants.
Fatty Fish: Salmon and tuna, which are high in omega-3s.
Leafy Greens: Spinach and kale.
Olive Oil: Extra virgin olive oil.
Spices: Turmeric and cinnamon.

Foods to Limit or Avoid with PCOS

To manage symptoms effectively, it's equally important to reduce or eliminate foods that can trigger insulin spikes and inflammation.

Refined Carbohydrates: White bread, white pasta, pastries, and sugary cereals should be limited, as they cause rapid blood sugar increases.
Sugary Beverages: Sodas, fruit juices, and energy drinks are major culprits for insulin spikes and should be avoided.
Processed and Fried Foods: Fast food, processed snacks, margarine, and excessive amounts of red and processed meats contribute to inflammation.
Excessive Dairy (for some): Some women with PCOS report that dairy products can exacerbate their symptoms. It may be beneficial to try reducing dairy intake to see if it helps.

Sample Meal Plan for a PCOS-Friendly Diet

Breakfast: Oatmeal with fresh berries, nuts, and chia seeds.
Lunch: Large salad with mixed greens, lean grilled chicken, cucumber, tomatoes, and an olive oil vinaigrette.
Dinner: Baked salmon with roasted broccoli and a side of quinoa.
Snacks: A handful of almonds or an apple with almond butter.

Comparison of Diets for PCOS


Feature	Low-Glycemic Index (GI) Diet	Mediterranean Diet	Anti-Inflammatory Diet
Primary Focus	Managing blood sugar spikes by choosing low-GI carbohydrates.	Emphasizes fruits, vegetables, fish, whole grains, nuts, and olive oil while limiting red meat.	Concentrates on whole foods that reduce inflammation, such as berries, oily fish, and leafy greens.
Key Food Groups	Legumes, whole grains, non-starchy vegetables, and most fruits.	Rich in omega-3s, fiber, and healthy fats from olive oil and nuts.	Includes antioxidant-rich fruits, lean proteins like salmon, and spices like turmeric.
Effect on Insulin	Directly improves insulin resistance by promoting slower glucose release.	Improves insulin sensitivity and reduces insulin levels.	Reduces insulin resistance, often alongside other positive effects.
Benefits	Effective for weight loss and regulating blood sugar levels.	Supports weight loss, reduces inflammation, and improves fertility outcomes.	Combats systemic inflammation and reduces associated health risks.

The Role of Weight Management and Lifestyle

For those with a higher body mass index, losing even a small amount of weight (around 5-10%) can significantly improve PCOS symptoms, including insulin resistance and menstrual cycle regularity. A healthy diet combined with regular physical activity, like at least 150 minutes of moderate exercise per week, is a powerful combination. Managing stress through practices like yoga or meditation and ensuring adequate sleep are also crucial components of a holistic management strategy.

Conclusion: A Sustainable Approach is Key

Adopting a PCOS-friendly diet is not about quick fixes but about sustainable, long-term lifestyle changes. By focusing on whole, unprocessed foods that help stabilize blood sugar and combat inflammation, individuals with PCOS can effectively manage their symptoms and reduce the risk of associated long-term health complications like diabetes and heart disease. Starting with small, manageable changes, like swapping refined grains for whole grains or incorporating more leafy greens, can make a significant difference. Remember, consulting with a healthcare professional or registered dietitian is always the best approach to creating a personalized and effective eating plan tailored to your specific needs.

Actionable Tip

To make your plate more PCOS-friendly, try following the MyPlate method: fill half your plate with non-starchy vegetables and fruits, one-quarter with lean protein, and one-quarter with starchy carbs or whole grains.

Resources

Office on Women's Health - PCOS information

Frequently Asked Questions

Insulin resistance is a condition common in PCOS where the body's cells don't use insulin effectively, leading to high blood sugar levels. A diet focused on low-glycemic, high-fiber, and whole foods helps stabilize blood sugar and improve the body's response to insulin.

Some women with PCOS report that dairy products worsen their symptoms, though research is mixed. It's not necessary for everyone to avoid it, but it might be worth experimenting with dairy-free alternatives like almond milk or low-fat Greek yogurt to see how your body reacts.

No, not all carbohydrates are bad. The key is to choose low-glycemic, high-fiber complex carbs like whole grains, legumes, and vegetables, which provide a slow release of energy. You should limit high-glycemic, refined carbs like white bread and sugary foods.

Yes, research suggests that adopting a healthy, well-balanced diet can improve fertility outcomes for women with PCOS. By managing blood sugar, reducing inflammation, and balancing hormones, diet can support ovulation and increase chances of conception.

Some studies show potential benefits of ketogenic diets for weight loss and improved hormone profiles in PCOS, but they can be very difficult to maintain long-term and often lack fiber. Many experts prefer a more sustainable low-glycemic approach. Consultation with a professional is essential before trying a restrictive diet.

An anti-inflammatory diet focuses on foods that combat inflammation, a common underlying issue in PCOS. It emphasizes oily fish, leafy greens, berries, and olive oil while limiting processed foods, red meat, and sugar.

Weight management is crucial, as losing even 5-10% of body weight can significantly improve insulin resistance, metabolic issues, and other PCOS symptoms like menstrual irregularity. A balanced diet is a core component of achieving and maintaining a healthy weight.