What fruits not to eat with PCOS? A guide to high-glycemic options

October 14, 2025 •

4 min read

Approximately 70% of women with Polycystic Ovary Syndrome (PCOS) have insulin resistance, a condition where the body's cells don't respond efficiently to insulin. Because fruit can significantly impact blood sugar levels, understanding what fruits not to eat with PCOS is crucial for managing symptoms like weight gain, irregular periods, and hormonal imbalances. This guide delves into the types of fruit that are best limited or avoided to support better hormonal health.

Quick Summary

High-glycemic fruits like dried fruit, tropical fruits such as mango and pineapple, and excessive amounts of grapes can worsen insulin resistance in PCOS. Making mindful choices, controlling portions, and pairing fruit with protein or healthy fats can help mitigate blood sugar spikes and promote better hormonal balance.

Key Points

High-Glycemic Fruits: Limit or avoid fruits with a high glycemic index (GI), as they can cause rapid blood sugar spikes.
Concentrated Sugars: Dried fruits like raisins, dates, and figs should be limited due to their high, concentrated sugar content.
Ripe vs. Unripe: Overly ripe bananas have a higher GI than less ripe ones and are best eaten in moderation.
Pair with Protein: Always combine fruit with protein or healthy fat to slow down sugar absorption and prevent insulin spikes.
Avoid Juices: Choose whole, fresh fruit over fruit juices, which lack fiber and are essentially liquid sugar.
Portion Control: Pay attention to serving sizes, especially with high-sugar fruits like grapes, to avoid overconsumption.

The Connection Between PCOS, Insulin Resistance, and Fruit

Many women with Polycystic Ovary Syndrome (PCOS) experience insulin resistance, where their bodies have trouble using insulin effectively. When you eat carbohydrates, including the natural sugars (fructose) found in fruit, your blood sugar levels rise. For someone with insulin resistance, this requires the pancreas to produce even more insulin to clear the sugar from the bloodstream. High insulin levels can then trigger the ovaries to produce more androgens, or male hormones, which are responsible for many common PCOS symptoms, like acne and unwanted hair growth. By understanding the glycemic index (GI) of different fruits, you can make informed choices to help regulate blood sugar and insulin levels.

Understanding the Glycemic Index (GI)

The glycemic index is a system that ranks carbohydrate-containing foods based on how quickly they affect blood sugar levels when consumed alone.

High-GI foods cause a rapid increase in blood sugar and a corresponding spike in insulin.
Low-GI foods are digested and absorbed more slowly, resulting in a gradual and sustained rise in blood sugar.

For individuals with PCOS, favoring low-GI foods over high-GI options can help stabilize blood sugar, reduce insulin spikes, and improve overall hormonal balance.

Fruits to Limit or Avoid with PCOS

Certain fruits are higher on the glycemic index or have a concentrated sugar content, making them less ideal for regular consumption for those managing PCOS.

Dried Fruits: The process of drying removes water, which dramatically concentrates the natural sugar content. A small handful of raisins or dried figs can contain as much sugar as several pieces of fresh fruit, leading to a significant blood sugar spike.
High-Sugar Tropical Fruits: Some tropical fruits, while nutritious, are naturally high in sugar. Examples to limit include mangoes, pineapple, and jackfruit.
High-Glycemic Melons: Watermelon has a relatively high glycemic index, which means it can cause a quicker rise in blood sugar than other fruits. Portion control is key for this summertime favorite.
Grapes: Although small, grapes are dense in sugar. It is also very easy to overeat them, which can lead to consuming a large quantity of sugar in a short period.
Over-Ripe Bananas: A ripe banana's starch content converts to sugar over time, increasing its glycemic index. While a slightly green banana is lower in GI, very ripe ones should be limited.
Fruit Juices: Even 100% fruit juice should be avoided because it lacks the beneficial fiber of whole fruit. Without fiber, the sugar is absorbed rapidly, causing a sharp insulin spike.

Making Healthier Fruit Choices for PCOS

Thankfully, many delicious and nutritious fruits are low on the glycemic index and can be enjoyed as part of a balanced PCOS diet.

Low-Glycemic Fruits to Enjoy

Berries: Blueberries, strawberries, raspberries, and blackberries are rich in fiber and antioxidants, which help reduce inflammation.
Apples and Pears: These fruits are excellent sources of fiber and have a low GI, especially when eaten with the skin.
Avocados: Though technically a fruit, avocados are high in healthy fats and fiber, with a very low impact on blood sugar.
Citrus Fruits: Oranges, lemons, and grapefruits are rich in vitamin C and fiber, helping to stabilize blood sugar.
Kiwi: This is a low-GI fruit packed with vitamin C and fiber.

Mindful Fruit Consumption Tips

Combine with Protein or Fat: To minimize the impact on your blood sugar, always pair your fruit with a source of protein or healthy fat. For example, have an apple with a handful of almonds or berries with Greek yogurt.
Watch Your Portions: A single serving is key. For example, a serving of berries is about a cup, while for grapes, it's roughly 12 grapes.
Prioritize Whole Fruit: Always choose whole, fresh fruit over juices or canned fruits preserved in sugary syrup.

Low-GI vs. High-GI Fruit: A Comparison


Feature	Low-Glycemic Index Fruit (e.g., Berries)	High-Glycemic Index Fruit (e.g., Dried Raisins)
Effect on Blood Sugar	Slow, gradual increase	Rapid, significant spike
Fiber Content	High; helps slow digestion	Lower, as processing can reduce it
Energy Release	Sustained and steady energy	Quick burst, followed by a potential crash
Insulin Response	Minimal and steady	High, leading to hyperinsulinemia
Nutrient Density	High, with antioxidants and vitamins	Concentrated sugar, less nutrient diversity
Best Consumption Method	Whole fruit, paired with protein	Limited quantity, paired with other nutrients

Important Considerations Beyond Glycemic Index

While the glycemic index is a valuable tool, it's not the only factor to consider. Ripeness, for example, can alter a fruit's GI. A green banana has a lower GI than a ripe, spotted one because more starch has converted to sugar. The preparation of fruit also matters immensely. Fruit juice removes the fiber that helps regulate sugar absorption, turning a healthy fruit into a sugary drink. For accurate nutritional information, especially regarding processed fruit products, always check the food label. Working with a healthcare professional or registered dietitian can help you develop a personalized plan that accounts for your specific needs and health goals, complementing your dietary choices with other essential lifestyle factors.

Conclusion: Balancing Fruit Intake for PCOS

Diet plays a pivotal role in managing the symptoms of PCOS, particularly for addressing insulin resistance. Learning what fruits not to eat with PCOS is not about complete elimination but rather about intelligent and mindful consumption. By limiting high-glycemic fruits like dried fruit, over-ripe bananas, and tropical fruits, and instead focusing on low-GI alternatives like berries and apples, you can help stabilize blood sugar and insulin levels. Remember to practice portion control and pair your fruit with protein or healthy fats to further minimize blood sugar spikes. A balanced, thoughtful approach to your diet, including fruit, is a powerful tool for improving hormonal health and overall well-being with PCOS.

Frequently Asked Questions

Certain fruits are not inherently 'bad,' but those with a high glycemic index (GI) can cause rapid blood sugar spikes. Since many people with PCOS have insulin resistance, these spikes can trigger higher insulin production, which in turn can increase androgen levels and worsen symptoms.

Yes, but with caution. Overly ripe bananas have a higher GI. To minimize the impact on blood sugar, eat a smaller portion of a less-ripe banana and pair it with a healthy fat or protein, like peanut butter.

Dried fruits are problematic because the water is removed, which concentrates the sugar. This makes them energy-dense and high on the GI scale, capable of spiking blood sugar quickly even in small quantities.

Mangoes and pineapple are higher in natural sugars and should be consumed in moderation by those with PCOS. Focus on smaller portions and occasional consumption, rather than making them a regular staple.

It is generally recommended to avoid fruit juice. Even 100% juice lacks the fiber found in whole fruit, allowing the sugar to be absorbed very quickly and leading to significant blood sugar spikes.

If you choose to eat a high-GI fruit, do so in a limited portion and always pair it with a source of protein or healthy fat. For example, have a small serving of grapes with some cheese or almonds to slow the sugar absorption.

Some of the best fruits for PCOS are low on the glycemic index and rich in fiber and antioxidants. Excellent choices include berries, apples, pears, kiwi, and avocados.