What to eat during a PCOS flare-up?

October 16, 2025 •

2 min read

Research indicates that 50-75% of women with PCOS experience some level of insulin resistance, which can worsen inflammation and symptoms during a PCOS flare-up. Adjusting your diet to focus on anti-inflammatory, low-glycemic foods can be a powerful tool to manage symptoms during this time.

Quick Summary

This dietary guide outlines how to manage PCOS flare-up symptoms by focusing on anti-inflammatory, fiber-rich, and low-glycemic foods. The approach helps combat insulin resistance and regulate hormonal imbalance for improved well-being.

Key Points

Prioritize Whole Foods: Focus on consuming unprocessed foods like vegetables, fruits, and lean proteins to better regulate insulin levels and hormones.
Combat Insulin Resistance with Fiber: Increase your intake of high-fiber foods such as legumes, nuts, and whole grains to slow sugar absorption and stabilize blood sugar.
Reduce Inflammation with Omega-3s: Incorporate fatty fish like salmon, olive oil, and nuts to benefit from potent anti-inflammatory properties.
Avoid Refined Carbs and Sugar: Strictly limit processed foods, refined flours, and sugary drinks, as they trigger blood sugar spikes and fuel inflammation.
Stay Hydrated with Water: Drink plenty of water and unsweetened beverages instead of sugary sodas and juices to support overall health and hormone regulation.
Incorporate Anti-Inflammatory Spices: Use spices like turmeric and cinnamon, which have been shown to help with insulin sensitivity and inflammation.
Support Gut Health: Healthy gut flora is vital for hormone regulation, so include fermented foods like unsweetened yogurt if tolerated, or focus on a high-fiber diet.

Understanding the Link Between Diet and PCOS Flare-Ups

Polycystic Ovary Syndrome (PCOS) is a hormonal disorder often characterized by insulin resistance and chronic low-grade inflammation. During a flare-up, these underlying issues can intensify, leading to an increase in symptoms such as acne, fatigue, weight gain, and mood swings. The food we consume directly impacts blood sugar levels and inflammation, making dietary choices a critical tool for managing symptoms and regaining control.

The Anti-Inflammatory Foods to Prioritize

To soothe your system during a PCOS flare-up, prioritize foods rich in fiber, antioxidants, and healthy fats that help regulate insulin, balance hormones, and reduce inflammation.

High-Fiber Foods High-fiber foods slow digestion and minimize sugar's impact on blood levels, aiding in insulin resistance management. Focus on:

Fruits like berries, apples, and pears.
Vegetables such as leafy greens, broccoli, and sweet potatoes.
Legumes including lentils and chickpeas.
Whole grains like oats, brown rice, and quinoa.

Healthy Fats Monounsaturated fats reduce inflammation and support hormonal balance. Incorporate:

Avocados
Olive oil
Nuts and seeds
Fatty fish (salmon, sardines)

Lean Proteins Lean protein sources help stabilize blood sugar and promote satiety. Good options include:

Chicken and turkey breast
Tofu and tempeh
Fish and shellfish
Eggs

Antioxidant-Rich Spices Certain spices offer powerful anti-inflammatory benefits. Use:

Turmeric
Cinnamon
Ginger

Foods to Limit or Avoid During a Flare-Up

Avoid foods that increase inflammation and blood sugar instability, which can worsen symptoms. These include:

Refined carbohydrates (white bread, pasta).
Sugary drinks (soda, sweetened juices).
Processed foods (packaged snacks, processed meats).
Saturated and trans fats (fried foods, margarine).

Comparison of Anti-Inflammatory vs. High-GI Foods


Feature	Anti-Inflammatory/Low-GI Foods	High-Glycemic Index (GI) Foods
Effect on Insulin	Slowly releases glucose, improving insulin sensitivity	Causes rapid blood sugar spikes, worsening insulin resistance
Effect on Inflammation	Reduces chronic inflammation markers	Fuels inflammation throughout the body
Typical Examples	Leafy greens, berries, fish, whole grains, nuts	White bread, sugary snacks, fried food, processed meat
Nutrient Density	High in fiber, vitamins, minerals, and antioxidants	Often low in nutritional value
Symptom Management	Helps stabilize mood, reduce acne, and balance hormones	Can worsen acne, fatigue, weight gain, and mood swings

Sample Anti-Inflammatory Meal Plan

A sample meal plan can simplify healthy eating during a flare-up.

Breakfast: Oatmeal with berries, chia seeds, and walnuts.
Lunch: Spinach salad with grilled protein, avocado, and olive oil dressing.
Dinner: Baked fish with roasted vegetables.
Snacks: Apple with almond butter or mixed nuts.

Conclusion

Adopting a diet focused on anti-inflammatory, low-glycemic foods can significantly help manage PCOS flare-up symptoms by addressing insulin resistance and inflammation. Prioritizing whole, fiber-rich foods and healthy fats while limiting processed items and refined sugars supports hormonal balance and overall well-being. Consulting a healthcare professional or registered dietitian is always recommended for personalized guidance. Further information on diet and lifestyle for PCOS is available from resources like the NIH's National Library of Medicine.

Frequently Asked Questions

To reduce inflammation, focus on anti-inflammatory foods such as fatty fish (salmon, mackerel), leafy greens (spinach, kale), berries, nuts, seeds, olive oil, and antioxidant-rich spices like turmeric and cinnamon.

Opt for complex carbohydrates with a low glycemic index, such as whole grains (oats, brown rice, quinoa), legumes, and non-starchy vegetables. These are digested slowly and help prevent rapid blood sugar and insulin spikes.

Dairy's effect on PCOS varies among individuals. Full-fat dairy may worsen insulin resistance for some, while low-fat options like Greek yogurt or almond milk can be tolerated. Pay attention to how your body reacts and consider plant-based alternatives if necessary.

No fruits are strictly 'bad,' but it's best to limit high-glycemic fruits like mangoes or grapes when eaten alone. Pairing them with a protein or healthy fat, such as nuts or seeds, can help slow sugar absorption. Focus on high-fiber, low-glycemic fruits like berries, apples, and pears.

A great breakfast choice is oatmeal topped with mixed berries, flax seeds, and almonds. This provides a balance of fiber, healthy fats, and protein to help stabilize blood sugar for the morning.

Stable blood sugar levels from a balanced diet of complex carbs, protein, and healthy fats can prevent the energy crashes and mood fluctuations often associated with blood sugar spikes. Healthy eating supports overall mental well-being.

Moderate coffee intake may be fine for some, but excessive caffeine can raise cortisol (stress hormone), potentially worsening insulin resistance and inflammation. Consider switching to green tea or herbal teas if you are sensitive to caffeine.

Easy and healthy snack options include a handful of walnuts or almonds, an apple with a tablespoon of nut butter, Greek yogurt with berries, or a few carrot sticks with hummus. These snacks combine protein, fiber, and healthy fats.