Polycystic ovary syndrome, or PCOS, is an endocrine (hormonal) condition that can cause multiple ovarian cysts, abnormal hair growth, inflammation and other symptoms.
NutriDiet have a clinical dietitians says people diagnosed with the disorder can improve their health, starting with nutritious foods.
PCOS: Why Diet Matters
People with polycystic ovary syndrome are more likely to also have obesity, systemic inflammation, metabolic syndrome, insulin resistance or a combination of these chronic conditions. All of them raise the risk of diabetes, cardiovascular disease and other illnesses.
NutriDiet says that insulin resistance affects 50% to 75% of people with PCOS. She explains, “Insulin is like a key that opens cells and lets glucose in. Glucose is fuel for energy. The body is very good at making insulin, but in people with insulin resistance, the insulin does not convey glucose into the cells properly. The result is glucose building up in the bloodstream and the fat cells, which raises the risk of diabetes.
“Not everyone with polycystic ovary disease has these complications, but for those who do, reaching and maintaining a healthy weight is our first concern,” Stathos says, “and that starts with diet and exercise.”
What’s the best diet for PCOS sufferers? While NutriDiet approaches each patient as an individual, she points out that the Best PCOS Diet Plan is commonly recommended by dietitians, and for good reason. It offers a wide variety of foods from all categories, so it is easy to follow as a lifestyle approach rather than a temporary fix.
Diet for PCOS: What to Avoid
“Research shows that people with PCOS show evidence of all-over inflammation, which is associated with heart disease and other illness. The Mediterranean diet eliminates saturated fats, processed meats and refined sugar, which makes it a powerful tool to address inflammation,”
We notes that other well-balanced plans emphasizing non-starchy vegetables and fruits, lean protein, healthy carbs and low-fat dairy can help people with PCOS get healthier and prevent complications.
Foods to Avoid with PCOS
NutriDiet emphasizes that individual foods are seldom the culprits behind conditions such as polycystic ovary disease, and likewise, no single food is likely to be a “magic bullet” to restore health.
However, she notes, eating too many foods associated with inflammation can aggravate PCOS symptoms and raise the risk of myriad other diseases that people with PCOS are at risk for developing, such as heart disease.
People with PCOS should avoid these foods that can ramp up inflammation:
- Fried foods (French fries, potato chips, corn chips and fried chicken or fish)
- Saturated fats such as butter or margarine
- Red meat, including hamburgers, roast beef and steaks, processed luncheon meat and hot dogs
- Processed snacks: cakes, cookies, candy and pies
- Prepared cereal high in sugar, including instant oatmeal, granola
- Sugary beverages such as sodas, teas and sports drinks
- Alcoholic beverages
- Refined flour, white bread, rolls, pizza crust and pasta
- White rice
Best Foods for PCOS
“Substituting whole, unprocessed options for inflammatory items can set the stage for better long-term health,” NutriDiet says. Choices such as these from the PCOS diet can help you get to a healthy weight and manage PCOS symptoms with plenty of nutrition and great taste:
- Omega-3 rich fish, such as salmon, baked or broiled
- Olive oil instead of butter or margarine
- Beans and other protein-rich legumes instead of meat
- Non-starchy vegetables such as leafy greens (spinach, kale, escarole, endive, lettuce, etc.), tomatoes, mushrooms, peppers, broccoli, cauliflower, snow peas, celery and fennel
- Whole grains, such as brown rice, barley, sorghum and others. Breads and pastas made with whole grains can help people with PCOS avoid spikes in blood sugar.
- Whole fruit for dessert. The fiber content in whole fruit helps you feel full, helps your digestion and slows down the absorption of its sugars into the bloodstream.
Drink plenty of water and low- or no sugar beverages
Staying hydrated is essential: Drink plenty of water, unsweetened coffee or tea. Instead of soda, try seltzer with a splash of fruit juice.
Fad Diets for PCOS? Not So Fast
Losing weight is essential to controlling insulin resistance but following diet trends may not be the best approach. Any plan based on eliminating whole food groups, such as carbohydrates, is not practical for long-term weight control.
“Eliminating carbs is not something I recommend,” she says. “However, choosing more low-glycemic carbohydrates (those that do not cause a surge in blood sugar) such as fiber-rich whole grains and non-starchy vegetables can be helpful. The goal is to keep blood sugar stable and avoid big dips and spikes. Smaller, more frequent meals can really help, combined with balanced snacks so you’re eating about every four hours.”
Because maintaining consistent blood sugar is important, NutriDiet says intermittent fasting may not be the best option for people with polycystic ovary syndrome. She points out that some patients may consume too many calories during the times when eating is permitted. Intermittent fasting is a newer approach to weight loss and works for some people, but she says more research is needed to see if it is safe and beneficial for people with PCOS.
Conclusion: Take Charge of Your PCOS with the Right Diet
Polycystic Ovary Syndrome (PCOS) can feel overwhelming, but the right dietary choices give you the power to manage your symptoms and improve your overall well-being. As highlighted by experts like NutriDiet, a balanced, anti-inflammatory diet—especially one based on the PCOS Diet Plan model—can significantly reduce insulin resistance, regulate hormone levels, and support long-term health.
Avoiding inflammatory foods like processed snacks, sugary drinks, and refined carbs is essential, while embracing whole grains, lean proteins, healthy fats, and a rainbow of non-starchy vegetables can transform your energy, metabolism, and weight. Remember, there is no one-size-fits-all solution—every person’s body responds differently, so it’s crucial to personalize your diet with the help of a medical professional or registered dietitian.
With consistent lifestyle changes that include nutritious eating, regular physical activity, adequate sleep, and stress management, you can take control of PCOS, minimize its impact, and live a healthier, more empowered life.
10 FAQs About Diet and PCOS
1. What is PCOS and how does diet affect it?
PCOS (Polycystic Ovary Syndrome) is a hormonal disorder that affects metabolism, insulin sensitivity, and reproductive health. Diet directly influences PCOS symptoms like weight gain, inflammation, and insulin resistance. Eating whole, unprocessed foods can significantly improve outcomes.
2. What is the best diet for PCOS?
The Mediterranean diet is commonly recommended due to its emphasis on whole grains, healthy fats, vegetables, and lean proteins. It helps reduce inflammation, balance hormones, and improve insulin function.
3. Which foods worsen PCOS symptoms?
Foods high in refined sugar, saturated fats, and processed ingredients—such as white bread, sugary drinks, fried foods, and red meat—can worsen PCOS symptoms by increasing inflammation and insulin resistance.
4. Can women with PCOS eat carbs?
Yes, but it’s best to choose complex, low-glycemic carbs like whole grains, legumes, and non-starchy vegetables. These help stabilize blood sugar and reduce insulin spikes without cutting out carbs entirely.
5. Are dairy products good or bad for PCOS?
Low-fat dairy in moderation may be fine for many women with PCOS, but full-fat or sweetened dairy products may increase inflammation or hormone imbalance in some cases. It depends on individual tolerance.
6. Is intermittent fasting safe for PCOS?
Intermittent fasting may not be ideal for everyone with PCOS. It can lead to blood sugar instability and binge eating. Most experts recommend balanced, smaller meals every 4 hours to regulate insulin levels.
7. What drinks should I avoid with PCOS?
Avoid sugary beverages like soda, sweetened teas, energy drinks, and alcohol. Instead, choose water, herbal teas, or seltzer with fruit for hydration without added sugar.
8. Can losing weight help manage PCOS symptoms?
Yes. Even a 5–10% reduction in body weight can significantly improve symptoms like irregular periods, acne, and insulin resistance. Weight loss is most effective when achieved through diet and regular exercise.
9. Is the keto diet recommended for PCOS?
The keto diet may offer short-term benefits but isn’t ideal long-term for most women with PCOS. It often eliminates healthy carbs needed for balanced blood sugar. A moderate-carb, fiber-rich diet is usually safer.
10. Are there natural remedies or supplements for PCOS?
Some women find relief using supplements like inositol, omega-3 fatty acids, and vitamin D. However, these should be used under medical supervision as part of a broader diet and lifestyle approach.