What Should People with PCOS Eat?

December 10, 2025 •

4 min read

Research has consistently shown that dietary changes can significantly impact the management of Polycystic Ovary Syndrome (PCOS) symptoms, particularly for those with insulin resistance. Choosing the right foods can help regulate blood sugar, balance hormones, and reduce inflammation, which are crucial for improving overall health.

Quick Summary

A diet focused on whole, unprocessed foods, high fiber, lean protein, and healthy fats is recommended for managing PCOS symptoms and addressing insulin resistance. Limiting refined carbohydrates, sugar, and processed foods is also crucial for hormonal balance and better health.

Key Points

Prioritize whole foods: Focus on a diet rich in whole, unprocessed foods like vegetables, fruits, lean proteins, and whole grains to support hormonal balance.
Choose low glycemic index (GI) foods: Opt for foods that cause a slow, steady release of sugar to manage insulin resistance, a key aspect of PCOS.
Embrace an anti-inflammatory diet: Include foods like fatty fish, olive oil, and leafy greens to help combat the chronic inflammation associated with PCOS.
Focus on lean protein and healthy fats: Incorporate lean protein from poultry, fish, legumes, and healthy fats from avocados, nuts, and seeds to aid satiety and stabilize blood sugar.
Limit refined carbohydrates and sugars: Drastically reduce intake of white bread, sugary drinks, and processed snacks, which can worsen insulin resistance and inflammation.
Consider specific eating patterns: Research-backed diets like the Mediterranean and DASH diets are beneficial, though a personalized approach is most effective.
Consult a professional: Always work with a healthcare provider or registered dietitian to create a personalized, sustainable eating plan.

Understanding the Dietary Connection to PCOS

Polycystic Ovary Syndrome (PCOS) is a hormonal disorder linked to insulin resistance, chronic inflammation, and elevated androgen levels. Diet plays a critical role in mitigating these factors by influencing blood sugar levels and hormonal balance. Focusing on certain food groups can help regulate insulin, reduce inflammation, and support overall metabolic health. The best approach is not a single restrictive diet but a sustainable eating pattern rich in nutrient-dense, whole foods.

Prioritizing Low Glycemic Index (GI) Foods

Insulin resistance is a common feature of PCOS, where the body's cells don't respond effectively to insulin. A low-GI diet, which includes foods that cause a slower, more gradual rise in blood sugar, is highly beneficial. This helps to keep insulin levels stable, which in turn can reduce androgen production and other PCOS symptoms.

Foods to include:

Whole Grains: Brown rice, quinoa, oats, barley, and whole wheat bread.
Legumes: Lentils, chickpeas, and beans.
Non-Starchy Vegetables: Broccoli, cauliflower, spinach, kale, and peppers.
Certain Fruits: Berries, apples, and pears, which are low-GI and high in fiber.

Embracing an Anti-Inflammatory Diet

Chronic low-grade inflammation is often associated with PCOS and can worsen symptoms. An anti-inflammatory diet helps combat this by emphasizing foods rich in antioxidants and healthy fats, while limiting inflammation-causing culprits.

Foods with anti-inflammatory properties:

Fatty Fish: Salmon, mackerel, and sardines, which are packed with omega-3 fatty acids.
Healthy Fats: Olive oil, avocados, nuts (walnuts, almonds), and seeds (flaxseeds, chia seeds).
Leafy Greens: Spinach, kale, and other dark leafy greens.
Herbs and Spices: Turmeric and cinnamon have potent anti-inflammatory effects.

Focusing on Lean Proteins

Lean protein sources support muscle health and help keep blood sugar levels stable, reducing cravings often linked with PCOS. Pairing protein with carbohydrates slows down digestion, preventing sudden blood sugar spikes.

Excellent lean protein options:

Poultry: Skinless chicken and turkey.
Fish: Salmon, tuna, and sardines.
Plant-Based: Tofu, lentils, beans, and eggs.
Low-Fat Dairy (if tolerated): Greek yogurt and low-fat cottage cheese.

What to Limit or Avoid

Certain foods can exacerbate PCOS symptoms by triggering insulin spikes and increasing inflammation. Reducing or eliminating these items can help improve hormonal balance and metabolic health.

Refined Carbohydrates: White bread, pasta, pastries, and sugar-laden snacks should be limited as they cause rapid blood sugar fluctuations.
Sugary Beverages: Sodas, fruit juices, and energy drinks are high in added sugars that worsen insulin resistance.
Processed Foods: Packaged snacks, processed meats, and fast food are often high in unhealthy fats, sugar, and sodium.
Inflammatory Fats: Trans fats found in margarine and fried foods should be avoided.
Full-Fat Dairy: Some women with PCOS may find that full-fat dairy products worsen their symptoms, though individual tolerance varies.

Comparative Dietary Approaches for PCOS

While a tailored dietary plan is key, several well-known eating patterns align well with PCOS management principles. The following table compares three popular diets based on their benefits for PCOS.


Feature	Low Glycemic Index (GI) Diet	Mediterranean Diet	DASH Diet	Ketogenic Diet
Core Principle	Focuses on foods that don't cause rapid blood sugar spikes.	Emphasizes whole foods, healthy fats, lean protein, and seafood.	Promotes heart health by reducing sodium and increasing fruits, vegetables, and lean proteins.	Very low carbohydrate, high fat intake to induce ketosis.
Benefit for PCOS	Improves insulin sensitivity and helps regulate blood sugar.	Reduces chronic inflammation, supports weight management, and improves insulin resistance.	Improves blood pressure and insulin resistance, and can reduce abdominal fat.	Can boost weight loss, improve insulin levels, and regulate menstrual cycles.
Typical Foods	Whole grains, non-starchy vegetables, legumes, berries.	Olive oil, fatty fish, nuts, fruits, vegetables, and legumes.	Whole grains, poultry, fish, fruits, vegetables, and low-fat dairy.	Leafy vegetables, high-fat dairy, nuts, seeds, and meat.
Potential Drawback	Requires careful consideration of food pairings to manage glycemic load.	May require adjustments for women sensitive to dairy or certain carbs.	Less targeted for hormonal aspects compared to low-GI or ketogenic diets.	Highly restrictive and requires strict adherence; may not be suitable long-term.

Conclusion: Making Informed Choices for Long-Term Health

There is no one-size-fits-all diet for managing PCOS, but the general principles are clear: focus on a balanced intake of whole foods, high fiber, lean protein, and healthy fats, while limiting refined carbs and sugar. Adopting a dietary pattern that addresses insulin resistance and inflammation can lead to significant improvements in symptoms like irregular periods, hormonal imbalances, and weight management. While lifestyle changes, such as regular physical activity and stress management, are also important, tailoring your eating habits is a powerful tool in your health journey. Always consult a healthcare provider or a registered dietitian for personalized advice tailored to your specific needs and medical history. For further information, the Academy of Nutrition and Dietetics provides resources on healthy eating for polycystic ovarian syndrome.

Frequently Asked Questions

PCOS is often linked to insulin resistance, which can lead to hormonal imbalances. By regulating blood sugar with a low-glycemic, anti-inflammatory diet, you can help balance hormones like insulin and androgens, potentially improving irregular periods and acne caused by hormonal fluctuations.

The impact of dairy can vary by person. While some women with PCOS find that full-fat dairy exacerbates their symptoms due to potential inflammation, low-fat options like Greek yogurt can be well-tolerated and provide valuable protein and calcium. Alternatives like almond or rice milk are also an option.

Yes, dietary changes are an effective strategy for weight management with PCOS, particularly because insulin resistance can make weight loss challenging. Focusing on low-glycemic foods, lean proteins, and healthy fats can help stabilize blood sugar, reduce cravings, and support sustainable weight loss.

Excellent high-fiber food choices include whole grains like oats and brown rice, legumes such as lentils and chickpeas, and a wide variety of fruits and non-starchy vegetables like berries, apples, broccoli, and leafy greens.

While a balanced diet is most important, some studies suggest that women with PCOS may benefit from supplements like Vitamin D, which is often deficient. It is crucial to consult with a healthcare provider before starting any new supplements.

Chronic inflammation can contribute to and worsen PCOS symptoms, including insulin resistance. An anti-inflammatory diet, rich in omega-3s, antioxidants, and fiber, helps reduce inflammation throughout the body, improving overall metabolic health.

Managing cravings involves stabilizing blood sugar levels. Eating regular, balanced meals that include protein, healthy fats, and high-fiber carbohydrates can help you feel full longer and reduce the blood sugar spikes and crashes that often trigger cravings.