Polycystic ovary syndrome (PCOS) affects between 4% and 20% of women of reproductive age, worldwide, posing serious health risks. Being overweight can exacerbate the situation–but the condition itself makes it challenging to shed extra pounds.
The good news is: you can take control of your well-being with the right diet and lifestyle habits. This article will explore:
- How PCOS affects the body
- The link between PCOS and diet
- Specific diets that can help
- Foods to eat and avoid
- A sample PCOS meal plan to start you on the path to healing
What does PCOS do to your body?
PCOS is a hormonal disorder characterized by the ovaries producing excess amounts of androgens (male sex hormones). It affects numerous bodily systems, causing a wide range of symptoms and complications.
It can trigger or exacerbate insulin resistance, a condition in which cells don’t respond properly to insulin. This dysfunction inhibits the body’s ability to convert food into energy, leading to increased insulin production as the body tries to compensate.
But because cells don’t respond effectively to insulin, glucose accumulates in the bloodstream. And the excess insulin promotes fat storage while inhibiting fat breakdown.
Over time, high insulin levels can also make ovaries produce higher levels of androgens, such as testosterone.
To make matters worse, PCOS disrupts the secretion of gonadotropin-releasing hormone (GnRH), impairing the release of other hormones like luteinizing hormone and follicle-stimulating hormone. These are both crucial for reproductive functions.
Researchers have also associated PCOS with systemic inflammation, which contributes to additional health issues, including heart disease and cancer.
PCOS symptoms
Common symptoms and complications of PCOS include:
- Menstrual irregularities
- Ovarian cysts
- Acne and/or oily skin
- Unusual hair growth or thinning
- Increased risk of infertility
- Pelvic pain
- Higher risk of cardiovascular events (such as heart attack)
However, targeted lifestyle changes can balance hormones, improve insulin sensitivity, and alleviate other symptoms for a healthier, more vital life.
What is the best PCOS diet?
The ideal PCOS eating plan emphasizes foods that digest slowly, releasing energy gradually. This keeps your blood sugar levels stable. Here are some science-backed options.
Low-glycemic index diet
Perhaps the most recommended eating plan for women with PCOS is called the low-glycemic (GI) index diet. Also called the “diabetic diet,” it includes foods categorized as “low-GI” (low glycemic index) or “low-GL” (low glycemic load).
The glycemic index ranks how different foods affect blood sugar levels. Foods from the lower end of the spectrum digest slowly, stabilizing blood glucose and preventing excessive insulin production.
This not only helps avoid rapid spikes in blood sugar but also:
- Promotes satiety
- Boosts energy levels
- Reduces the likelihood of excess glucose being stored as abdominal fat, which can increase heart disease risk
- Can alleviate depression, acne, and infertility
The low-GI diet allows foods from each food group, restricting only those that spike blood sugar (i.e. certain sugary fruits and starchy vegetables).
Mediterranean diet for PCOS
The Mediterranean diet prioritizes whole, unprocessed foods and healthy fats. Like the low-glycemic index diet, it stabilizes blood sugar.
But the Mediterranean diet allows a broader range of foods (i.e. more fruits and whole grains that are considered higher-GL).
Its anti-inflammatory properties are particularly effective for combating the chronic inflammation seen in PCOS, while also supporting weight management and heart health.
Keto diet for PCOS
The ketogenic, or keto, diet is a popular low-carbohydrate, high-fat eating plan celebrated for its ability to help manage conditions like PCOS.
Unlike the low-GI and Mediterranean diets, keto dramatically limits all carbohydrates and increases healthy fat intake. This prompts the body to burn fat for energy instead of glucose.
One study compared the effects of keto to the Mediterranean diet and found that women with PCOS who ate keto saw greater improvements in:
- Cholesterol
- Blood sugar
- Hormone balance
However, this diet is highly restrictive, so it can be challenging for some to sustain.
DASH diet for PCOS
The DASH diet (Dietary Approaches to Stop Hypertension) originally came about to manage high blood pressure–but it also benefits women with PCOS.
Like the Mediterranean diet, DASH emphasizes whole foods. It’s low in sodium and focuses on heart-healthy nutrients like fiber, which are pivotal for women with PCOS, who face a higher risk of cardiovascular problems.
Research also highlights its ability to combat inflammation and lower blood sugar levels.
Foods to eat with PCOS
Whichever diet you choose, it’s important to know which foods support hormonal balance and insulin sensitivity. Here’s a more detailed look at a PCOS-friendly grocery list.
Low-GI carbohydrates
Low-GI carbs release glucose slowly into the bloodstream, keeping blood sugar and insulin levels stable. They’re also rich in fiber, which supports gut health and weight management.
Excellent options include:
- Whole grains: oats, quinoa, barley
- Legumes: lentils, chickpeas, black beans
- Fruits: berries, pears, apples, citrus
Lean proteins
Lean protein promotes satiety and stabilizes your blood sugar by slowing glucose absorption–without introducing excess fat. It also supports muscle function, which is vital for healthy metabolism.
Experts recommend:
- Poultry: chicken breast, turkey
- Lean beef in moderation
- Eggs
- Plant-based proteins: tofu, tempeh, lentils
Healthy fats for PCOS
Healthy fats are essential to balance hormones and reduce inflammation. Enjoy these regularly:
- Avocados
- Olive oil
- Fatty fish: salmon, mackerel, tuna
Non-starchy vegetables
Non-starchy vegetables provide vitamins, minerals, and antioxidants while having a minimal effect on blood sugar. Some options to include are:
- Leafy greens: spinach, kale, arugula
- Cruciferous vegetables: broccoli, cauliflower, Brussels sprouts
- Bell peppers
- Cucumbers
- Zucchini
- Mushrooms
Nuts for PCOS
The unsaturated fats in nuts can improve insulin sensitivity. Some research shows that certain options even help balance hormones by increasing sex hormone binding globulin (SHBG), regulating testosterone.
Just enjoy these options in moderation–roughly one ounce servings:
- Walnuts
- Almonds
- Pistachios
- Cashews
Dark chocolate for PCOS
Dark chocolate (70% cacao or higher) is loaded with zinc, which may help reduce testosterone levels in women with PCOS. Just be mindful of portion sizes to avoid excess sugar.
Herbs and spices
Spices like turmeric and cinnamon have anti-inflammatory and antioxidant properties, which can work wonders for PCOS. Studies even show curcumin in turmeric helps improve insulin sensitivity.
Add these spices to your meals:
- Turmeric
- Cinnamon
- Rosemary
Foods to avoid eating with PCOS
Managing PCOS also involves avoiding foods that spike blood sugar and inflammation. Here are some of the worst offenders:
Avoid refined sugars
- White grains: bread, pasta, rice
- Sugary cereals
- Baked goods: pastries, cakes, cookies
- Processed snacks: crackers, chips
Avoid sugar cravings
- Sweetened beverages: soda, teas
- Candy (other than dark chocolate)
- Sugary yogurts and ice creams
- Fruit juices (enjoy whole fruits instead)
Processed and “junk” foods
Along with refined carbohydrates and unhealthy fats, most processed foods are low in nutrients and packed with additives that interfere with the body’s natural hormone balance.
Avoid or limit:
- Fast food
- Packaged snacks
- Processed meats: hot dogs, sausage, lunch meats
- Sugary, highly processed condiments: ketchup, store-bought salad dressings
Avoid trans fats
Studies show trans fats can exacerbate insulin sensitivity. It’s best to avoid:
- Margarine
- Shortening
- Fried foods
Avoid excess red meat
Due to their high saturated fat content–which can exacerbate insulin resistance and inflammation–it’s best to limit and stick to leaner versions of:
- Hamburgers
- Steak
- Pork
Sample PCOS meal plan
Creating a meal plan can simplify your day-to-day choices and help you make sure you’re incorporating the right foods into your diet to manage your PCOS.
Try this sample plan, designed with low-GI, anti-inflammatory, and nutrient-rich ingredients to get you on the path to remission.
Breakfast
Scrambled eggs with spinach and avocado
Ingredients:
- 2 eggs
- 1 handful of spinach
- 1/2 avocado
- Garlic salt to taste
Lunch
Quinoa salad with mixed greens and chicken
Ingredients:
- 1 cup cooked quinoa
- 1 handful of mixed greens
- 1 small grilled or baked chicken breast
- ½ sliced cucumber
- 1 handful cherry tomatoes
- Olive oil and apple cider vinegar to taste
Afternoon snack
- 1 oz almonds and 1 apple, sliced
- 1-2 oz dark chocolate with walnuts
Dinner
Poached salmon with roasted Brussels sprouts
Ingredients:
- 1 salmon filet, poached, grilled, or sauteed
- 1 cup Brussels sprouts, roasted with olive oil, salt, and pepper
- 1 drizzle olive oil
- Garlic to taste
- Lemon juice to taste
There’s an irrefutable link between PCOS and diet–which means, with the right daily choices, you can experience relief from your symptoms.
- PCOS is a hormonal disorder that impacts various body systems, leading to insulin resistance, weight gain, and irregular menstrual cycles.
- You can manage your PCOS naturally by making the right dietary choices.
- Some excellent PCOS eating plans include the low-GI, ketogenic, Mediterranean, and DASH diets.
- Prioritize foods that stabilize blood sugar and provide healthy fats, protein, and fiber.
- Avoid refined carbohydrates, high-sugar foods, and other highly processed options.
Try the starter meal plan featured above, and remember the key is consistency–not perfection. With time and discipline, you’re setting a solid foundation for a longer, healthier life.
References:
Lifestyle changes in women with polycystic ovary syndrome – PMC
Lifestyle management in polycystic ovary syndrome – beyond diet and physical activity – PMC
Insulin Resistance in Polycystic Ovarian Syndrome – PMC
Patient education: Polycystic ovary syndrome (PCOS) (Beyond the Basics) – UpToDate
Polycystic Ovary Syndrome: Etiology, Current Management, and Future Therapeutics – PMC
Physiology, Gonadotropin-Releasing Hormone – StatPearls – NCBI Bookshelf
Nutrition Strategy and Life Style in Polycystic Ovary Syndrome—Narrative Review – PMC
Dietary Patterns and Polycystic Ovary Syndrome: a Systematic Review – PMC
Physiology, Carbohydrates – StatPearls – NCBI Bookshelf.
Effect of a low glycemic index compared with a conventional healthy diet on polycystic ovary syndrome – ScienceDirect.
Full article: Effect of ketogenic diet and hypocaloric Mediterranean diet on metabolic and endocrine parameter in women suffering from Polycystic Ovary Syndrome
“The Mediterranean Diet, its Components, and Cardiovascular Disease” – PMC
Health Benefits of the Mediterranean Diet: Metabolic and Molecular Mechanisms – PMC.
DASH Diet: A Review of Its Scientifically Proven Hypertension Reduction and Health Benefits – PMC
Potentials of curcumin against polycystic ovary syndrome: Pharmacological insights and therapeutic promises – ScienceDirect.
Effect of cinnamon as a Chinese herbal medicine on markers of cardiovascular risk in women with polycystic ovary syndrome: A systematic review and meta-analysis of randomized controlled trials – ScienceDirect.
Sugar Sweetened Beverages, Obesity, Type 2 Diabetes and Cardiovascular Disease risk – PMC
Impact of junk food on obesity and polycystic ovarian syndrome: Mechanisms and management strategies
Clinical Evidence and Mechanisms of High-Protein Diet-Induced Weight Loss – PMC
PCOS and nutritional approaches: Differences between lean and obese phenotype – PMC
