The 10 best foods for people with PCOS (2023)

for people withPCO syndrome, dealing with the condition can be physically and mentally exhausting. That's partly because PCOS, which affects a woman's hormones and those released when a woman gives birth, can cause lifelong complications, including infertility.

while therenot yet a cure for PCOS, there are chancesmanage status. For some people, this may include a healthier diet and lifestyle. If you have PCOS, your doctor can give you specific recommendations to alleviate your symptoms, but you may also find it helpful to include the following foods in your diet.

What is the PCOS?

PCOS is a hormonal disorder that can startany time after pubertybut it is usuallydiagnosedin women of childbearing age who have trouble conceiving. According to the CDC, PCOS affects 6% to 12% of people.people of childbearing age— or up to 5 million people in the US

(Video) Polycystic Ovary Syndrome (PCOS) & Diet | Mediterranean vs. Ketogenic vs. Low-AGE vs. Vegetarian

The condition can lead to a variety of health problems, some of the most common being irregular or missed periods, ovarian cysts, excessive hair growth, acne, chronic inflammation, and infertility.Investigationit has also shown that people with PCOS are more likely to be resistant to insulin, which can increase the risk of diabetes.

Beyond,people with PCOSSon:

  • Double cholesterol or high blood pressure
  • Three times more likely to have type 2 diabetes
  • Four times more likely to have prediabetes

Finally, being overweight or obese is a common trait of people with PCOS, studies suggest33% to 83%of people with the disorder have a higher-than-average body weight. These people may experienceworst PCOS symptomsthan people who are not overweight. For this reason, medical experts often recommend that people with PCOS eat a balanced diet and remain physically active to control their weight and combat the symptoms of the condition. However, it is important to note that people with PCOS may have a more difficult time losing weight due to insulin resistance.

The best foods for polycystic ovary syndrome

The 10 best foods for people with PCOS (1)
(Video) Best Foods for Polycystic Ovary Syndrome (PCOS)

Simply eating a healthy diet won't cure PCOS, but it can help you maintain optimal weight, improve your symptoms, and reduce your risk of other illnesses. Here are some PCOS foods that you can eat as part of a balanced and healthy PCOS diet.

Dark green leafy vegetables

Spinach, kale, arugula, kale, and other types of dark, leafy greens arerich in dietary fiber, which can help slow digestioncontrol blood sugarYreduce riskdevelop type 2 diabetes. In addition, these types of foods can alsofight inflammation– something that is common in people with PCOS. Eating green leafy vegetables can even help people combat the negativeMental healthEffects of polycystic ovary syndrome throughIncreased serotonin and dopamineproduction in the brain.

broccoli and cauliflower

Like leafy greens, broccoli and cauliflower are non-starchy vegetables that have several important properties that people with PCOS can benefit from. On one hand, they arefull of fiberand as a result, they help you feel full longer and help with weight control. Besides,BroccoliYcauliflowerare good sources forantioxidants, which protect cells from damaging free radicals and help reduce inflammation. finally consumecruciferous vegetablesIt has been shown to reduce the risk of type 2 diabetes, which is a serious problem for many people with PCOS.

(Video) Eat These Foods If You Want To Manage Polycystic Ovary Syndrome | PCOS Diet


Berries, including blueberries and strawberries, are another powerful source of antioxidants, making them a smart addition to an anti-inflammatory and healthy PCOS diet. These types of berries along with raspberries and blackberries can also help.blood sugar management, which may benefit people with insulin resistance. Berries are high, as are dark leafy greens and cruciferous vegetables.Stagesto help you feel full without consuming too many calories.

full grain

Essenfull grain— instead of refined grains — has several benefits for people with PCOS. For starters, whole grains (like brown rice, 100% whole wheat bread, quinoa, and barley) have key nutrients not found in their refined counterparts, including fiber. As we mentioned earlier, eating a high-fiber diet can help.regulate blood sugarand reduce the risk of developing type 2 diabetes. In addition, unprocessed whole grains contain antioxidants, which have anti-inflammatory properties that may help with symptoms of PCOS.

fat fish

Fish such as salmon, tuna, mackerel, and sardines are rich inOmega-3 fatty acids, which are essential fats and an important part of a nutritious diet. Omega-3 fatty acids have a variety of health benefits, from fighting inflammation to reducing symptoms ofdepression and anxiety, three things that commonly affect people with PCOS. And since fish is a good source of lean protein, eating it can help too.improve blood sugar levels.


Avocados are full ofStagesYhealthy and unsaturated fats, which can help youfeel happier after eating, aid in weight loss and play a role in regulating blood sugar. By replacing saturated fats (like butter and margarine) with unsaturated fats (like avocado or olive oil), you can do better, too.Protect yourself from heart diseaseand reduce inflammation in the body. They also contain avocados.various B vitamins, which include niacin and folate, which help with everything from regulating your metabolism to boosting your mood.

(Video) Nutritionist Cooks Healthy Recipes for People with PCOS and Diabetes

Nuts and seeds

You can also find unsaturated fats in nuts and seeds, including walnuts, cashews, almonds, walnuts, flax seeds, and chia seeds. If you have PCOS, these healthy fats can helpImprove insulin resistance problems. Walnuts are also high indietary fiber and protein, so they keep the stomach full and help to better control weight. Beyond,Togetherare a plant source of omega-3 fatty acids, which is particularly interesting for vegetarian or vegan PCOS patients who cannot obtain these important nutrients from animal sources.

sweet potatoes

Sweet potatoes are another high-fiber food that can be eaten as part of a healthy PCOS diet. As a complex carbohydrate, fiber helpsslow digestionand lower blood sugar levels. Sweet potatoes are often recommended for PCOS suffererson white potatoesbecause they are belowglucose level— which means eating sweet potatoes shouldn't spike your blood sugar as fast as eating regular potatoes. This is important for people with diabetes and anyone at risk of developing diabetes, including women with PCOS.


Packed with an antioxidant calledlycopeneTomatoes are another PCOS-compatible food. Lycopene, along with itVitamin CAlso found in tomatoes, it reduces inflammation by helping to fight cell-damaging free radicals in the body. Low-grade chronic inflammation, i.e.common in people with PCOS, can lead to problems like heart disease and high blood pressure, so it's wise for people with this condition to look for antioxidant-rich foods like tomatoes.

green tea

People around the world have enjoyed the benefits of the tea for thousands of years, and it seems to have particular benefits for people with PCOS. On the one hand, green tea and other teas that contain caffeine are rich in so-called antioxidants.polyphenolsThey help reduce the harmful effects of free radicals to fight inflammation. Clinical research has also shown that green tea can help women with PCOS lose weight, lower their BMI, and reduce insulin resistance.

(Video) 10 Best Foods to Balance Hormones for women #shorts #hormonalbalance #pcos #short #balancehormones

The information contained in this article is for educational and informational purposes only and is not intended to be health or medical advice. Always consult a physician or other qualified health care provider with any questions about a medical condition or health goals.


The 10 best foods for people with PCOS? ›

Eggs are a good source of protein and nutrients that improve the symptoms of PCOS. And as boiled eggs have no added fats like oil, it is a healthier option than fried eggs. Yes, you can eat egg yolk with PCOS. It is a good source of omega-3 fatty acids, iron, folate, vitamins A, D, and E, thiamine, and choline.

What foods are best for PCOS? ›

Best Foods for PCOS
  • 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.

What not to eat on PCOS? ›

Women suffering from PCOS should avoid the following foods:
  • Sugary drinks.
  • Fried foods.
  • Processed meats (ex. sausages, hamburgers, and hot dogs)
  • Refined Carbohydrates (ex. white bread, pasta, and pastries)
  • Processed food (ex. cakes, candy, sweetened yogurt, ice creams with excess sugar)
Oct 9, 2020

What are the top 10 fruits for PCOS? ›

To manage PCOS, fruits can help!
  • Kiwi. Kiwis contain fibre, potassium, vitamin C, vitamin E, copper, vitamin K, and magnesium. ...
  • Apples. ...
  • Grapefruit. ...
  • Berries and Cherries. ...
  • Avocado. ...
  • Pears. ...
  • Peaches.
Sep 20, 2022

Are eggs good for PCOS? ›

Eggs are a good source of protein and nutrients that improve the symptoms of PCOS. And as boiled eggs have no added fats like oil, it is a healthier option than fried eggs. Yes, you can eat egg yolk with PCOS. It is a good source of omega-3 fatty acids, iron, folate, vitamins A, D, and E, thiamine, and choline.

What worsens PCOS? ›

Many women with PCOS have insulin resistance. This means the body can't use insulin well. Insulin levels build up in the body and may cause higher androgen levels. Obesity can also increase insulin levels and make PCOS symptoms worse.

How I finally lost weight with PCOS? ›

Christa Brown, RDN, is a registered dietitian who works with women who have PCOS.
  1. Try a low-carb diet on for size, and up your protein. ...
  2. Exercise first, eat later. ...
  3. Focus on fiber. ...
  4. Add healthy fats to your plate. ...
  5. Eat more fermented foods. ...
  6. Reduce your caffeine intake. ...
  7. Eliminate added sugars. ...
  8. Practice mindful eating.
Jan 12, 2023

How do you get rid of PCOS belly? ›

How to Lose Weight With PCOS: 12 Helpful Tips
  1. Reduce your carb intake. ...
  2. Get plenty of fiber. ...
  3. Eat enough protein. ...
  4. Eat healthy fats. ...
  5. Eat fermented foods. ...
  6. Practice mindful eating. ...
  7. Limit processed foods and added sugars. ...
  8. Reduce inflammation.

Can PCOS go away with weight loss? ›

Myth #2: If You Lose Weight, You Can Get Rid of PCOS

Unfortunately, there is no cure for PCOS, but overweight and obese women can help balance their hormone levels by losing weight. Otherwise, treatment is aimed at managing symptoms. A wide range of treatment options can help prevent any potential problems.

What exercise is best for PCOS? ›

Moderate exercise like brisk walking, jogging, cycling or swimming are all great activities that can help with PCOS. This type of exercise increases your bodies sensitivity to insulin, which reduces your risk of cardiovascular disease and type 2 diabetes.

What drinks are good for PCOS? ›

PCOS Drinks
  • Herbal Tea. Herbal drinks or herbal teas are beverages made from the infusion or decoction of herbs, spices, or other plant parts in hot water. ...
  • Apple Cider Vinegar. Apple cider vinegar is one of the best drinks for PCOS. ...
  • Fenugreek (Methi) Seeds Water. ...
  • Spearmint Tea. ...
  • Aloe Vera Juice. ...
  • Shatavari Water. ...
  • Turmeric Milk.
Sep 16, 2022

Is peanut butter good for PCOS? ›

Peanut butter has a glycemic index of 14, indicating that it does not induce a fast surge in blood sugar and insulin levels. As a result, peanut butter is an excellent complement to your PCOS diet. It contains a balanced source of healthy fat, fiber, protein, and sugar.

Is coffee good for PCOS? ›

High levels of caffeine have been said to make your PCOS symptoms worse by: Increasing the stress hormone cortisol, which raises insulin, which suppresses progesterone production. Increasing sugar cravings (when you're on a low after having a caffeinated coffee earlier, you often crave a sugar boost).

Is banana good for PCOS? ›

Yes, bananas may help in PCOS when consumed in moderation. Its high nutritional value may improve insulin sensitivity, aid in weight loss and blood sugar control.

Is cheese good for PCOS? ›

Milk, paneer, cheese and butter may be a regular part of most people's lives but are not recommended for women with PCOS. This is because women with PCOS have the propensity to develop insulin resistance and the ingestion of dairy can lead to higher levels of insulin.

Which milk is good for PCOS? ›

Yes, almond milk is great for women with PCOS as it has a low carb content which is beneficial for reducing PCOS symptoms such as weight gain and spikes in blood sugar levels. Some studies suggest that soy milk may be good for PCOS.

What lowers PCOS? ›

Lifestyle changes

Your health care provider may recommend weight loss through a low-calorie diet combined with moderate exercise activities. Even a modest reduction in your weight — for example, losing 5% of your body weight — might improve your condition.

Is oatmeal good for PCOS? ›

Oats are an excellent source of complex carbohydrate that takes a greater time to breakdown keeping sugar levels steady. “Its rich fiber content keeps bowels regular. Routine consumption of oats can lower the cholesterol and help in weight loss, and so, is strongly recommended in the PCOS diet,” says Dr Palaniappan.

What is the number one cause of PCOS? ›

The exact cause of PCOS is not known. Most experts think that several factors, including genetics, play a role: High levels of androgens. Androgens are sometimes called "male hormones," although all women make small amounts of androgens.

How to lose 20 pounds in a month with PCOS? ›

Improving insulin regulation and reducing inflammation are key to losing weight with PCOS.
  1. Reduce Your Sugar Intake. ...
  2. Eat Slow Carb & Low Carb, From Whole Food Sources. ...
  3. Consume Healthy Fats. ...
  4. Get Enough Protein. ...
  5. Eat High Fiber Foods. ...
  6. Eat Non-Starchy Vegetables. ...
  7. Avoid Inflammatory Foods. ...
  8. Follow Your Hunger & Fullness Cues.
Jan 18, 2022

Can you lose belly fat with PCOS? ›

Belly fat occurs due to a hormonal imbalance related to hunger brought on by PCOS. As a result, blood sugar levels fluctuate throughout the day. However, you can still lose belly fat while you have PCOS. Maintaining a healthy lifestyle routine and an appropriate dietary pattern is all that's required.

Why is losing weight with PCOS so hard? ›

Many women with PCOS struggle to lose weight because the condition creates an imbalance in hunger hormones, causing blood sugar levels to spike and crash throughout the day. “As a result, it is not uncommon for women with PCOS to develop an eating disorder, such as binge eating and yo-yo-dieting,” Dr. Kumar says.

What does PCOS stomach look like? ›

It's usually large and bloated but can also be small and round, depending on genes and other factors. It involves visceral fat accumulation in the lower abdomen and typically feels hard to touch. A PCOS belly is also characterized by a high waist-to-hip ratio of >0.87 (apple body shape).

How do you fight PCOS naturally? ›

  1. Eat Balanced Meals. Balancing blood sugar levels is fundamental to treating PCOS, so assessing your diet is essential. ...
  2. Opt for Low-Impact Workouts. ...
  3. Get Enough Sleep. ...
  4. Limit Alcohol Intake. ...
  5. Tend to Your Gut Health. ...
  6. Add in Natural Herbs and Supplements. ...
  7. Enjoy Orgasms. ...
  8. Manage Your Stress.
Sep 8, 2022

Does PCOS cause big tummy? ›

High androgen levels lead to symptoms such as body hair growth, acne, irregular periods -- and weight gain. Because the weight gain is triggered by male hormones, it is typically in the abdomen. That is where men tend to carry weight. So, instead of having a pear shape, women with PCOS have more of an apple shape.

What is the body type of a person with PCOS? ›

Women with PCOS have higher levels of male hormones and many tend to be overweight or obese. Lots of women with PCOS have excess body hair, acne, irregular periods, and weight gain specifically in the abdomen. Instead of the traditional female pear shape, those with PCOS tend to have an apple shape.

What meds can I take to lose weight with PCOS? ›

Medications effective for weight loss (in addition to lifestyle modifications) that have been specifically studied in women with PCOS include metformin, acarbose, sibutramine, and orlistat (Xenical). Metformin is probably the first-line medication for obesity or weight reduction in patients with PCOS.

How many calories should a PCOS person eat a day? ›

An energy deficit of about 30%, or 500-750 calories a day for a total energy intake of around 1200-1500cal/day, could be prescribed, ensuring an individualised, and nutritionally balanced diet based on healthy eating principles.

Does fasting help with PCOS? ›

Fasting appears to alter insulin sensitivity which can have many positive effects on PCOS [2]. Bodyweight, fertility, acne, unwanted hair, and more are all improved with better insulin regulation. Studies in mice models of PCOS show that intermittent fasting improves metabolic and hormone profiles [3].

What are the 4 different types of PCOS? ›

There are four types of PCOS: Insulin-resistant PCOS, Inflammatory PCOS, Hidden-cause PCOS, and Pill-induced PCOS.
  • Periods With Abnormalities. ...
  • Polycystic Ovaries. ...
  • Increment In Androgen.

Can you heal PCOS naturally? ›

While there isn't a cure-all, many women see results by managing their weight and balancing their blood sugar. In fact, one study reported 36.9% complete recovery from all features of PCOS with weight reduction, and only 15.4% had persistent PCOS features.

What can I drink for breakfast with PCOS? ›

Best Drinks for PCOS
  • Apple Cider Vinegar for PCOS. This healthy drink is alkaline in nature and balances the pH value of the body. ...
  • Turmeric Milk for PCOS. ...
  • Black Coffee for PCOS. ...
  • Cinnamon Tea for PCOS. ...
  • Aloe Vera for PCOS. ...
  • Black Tea for PCOS. ...
  • Moringa Water for PCOS. ...
  • Fenugreek (Methi) Seeds Water for PCOS.
Nov 20, 2020

Is Pineapple good for PCOS? ›

3. Pineapple: Pineapples are loaded with an enzyme called bromelain beneficial in PCOS Problem an enzyme that can produce some pretty incredible effects when ingested in the right amounts.

What are PCOS friendly morning drinks? ›

Drinks for Weight Loss with PCOS
  • Aloe Vera Drink. Aloe vera juice is beneficial for a variety of factors. ...
  • Apple Cider Vinegar. Apple cider vinegar is a fermented drink commonly found in almost every household. ...
  • Spearmint Tea. ...
  • Plum Juice. ...
  • Fenugreek Water. ...
  • Shatavari Water. ...
  • Raspberry Leaf Tea. ...
  • Liquorice Roots.
Nov 23, 2022

Can I eat popcorn for PCOS? ›

Snacks to avoid.

Avoid snacking on simple “naked” carbohydrates. For example: plain crackers, chips, popcorn, and pretzels generally don't contain much protein, fat, or fiber. These snacks aren't going to fill you up so you will be more likely to overeat or start searching for another snack an hour later.

Which bread is good for PCOS? ›

Look for high–fiber grains such as brown rice, whole–wheat pasta, and whole–wheat bread rather than low–fiber grains such as white rice, pasta, or white bread.

Does cucumber good for PCOS? ›

Benefits: Very easy and healthy appetizer or salad which is filling as its high in fiber, good fats and protein. Helps to control blood sugar levels and keeps PCOS in check.

Can drinking water help PCOS? ›

Having PCOS can put you at risk for a number of related metabolic conditions, including diabetes, heart disease, high cholesterol, and metabolic syndrome. In addition, many women with PCOS have weight issues. Taking in sufficient fluids is an important part of maintaining a healthy diet and lifestyle.

Is chicken good for PCOS? ›

Lean protein sources like tofu, chicken, and fish don't provide fiber but are a very filling and nutritious dietary option for people with PCOS. Foods that help reduce inflammation may also be beneficial.

Can I drink alcohol if I have PCOS? ›

PCOS is already known to cause an imbalance in these hormones and so heavy drinking can further aggravate this imbalance and as a result, your PCOS symptoms may get worse.

Are potatoes good for PCOS? ›

Of course! With PCOS, it is okay to have anything you want but what is important is to keep in mind the portion size and how often. Potatoes are carbohydrates which provide our body with energy and fuel our brain.

Is watermelon OK for PCOS? ›

Watermelon is an excellent choice for people with PCOS for a few reasons. First, it is very hydrating since it is over 90% water. Second, it can be beneficial after a workout when it is essential to rehydrate the body. Third, despite its high GI level, watermelon contains nutrients like vitamin C, potassium, and water.

Is Sweet Potato good for PCOS? ›

Sweet potatoes are an excellent source of complex carbohydrates, which are essential for maintaining stable blood sugar levels. They are also rich in fiber, vitamins A and Vitamin C, and potassium. Eating sweet potatoes regularly can help to regulate insulin levels, which is crucial for managing PCOS.

Is pizza OK for PCOS? ›

Careful with the Carbs

Refined carbs, found in sources like white rice, white bread, pizza dough and pasta, are especially difficult for women with PCOS to process–meaning that they can easily lead to excessive weight gain, while also spiking insulin levels.

Can PCOS patients eat pizza? ›

People on a PCOS Diet must avoid the following

Avoid refined carbohydrates like white bread, pizza, pasta, white rice.

Is avocado good for PCOS? ›

There are many healthy fats that you can enjoy in your diet, from avocados to oily fish, and these are incredibly important for eating with PCOS. Healthy fats are a source of essential fatty acids, which are key components in the maintenance of cell walls.

What vegetables are good for PCOS? ›

A healthful PCOS diet can also include the following foods:
  • natural, unprocessed foods.
  • high-fiber foods.
  • fatty fish, including salmon, tuna, sardines, and mackerel.
  • kale, spinach, and other dark, leafy greens.
  • dark red fruits, such as red grapes, blueberries, blackberries, and cherries.
  • broccoli and cauliflower.

Is rice good for PCOS? ›

Yes, you may eat rice even if you have PCOS or diabetes, but you must recognise that portion management is essential. And your meal should include plenty of vegetables in the form of subzi and salad, as well as some dal, curd or non-veg for protein,” the expert started out saying.

What kind of oatmeal is best for PCOS? ›

PCOS-Friendly Overnight Oats

Honestly, any kind of organic oats is fine. But I prefer steel-cut oats, for this reason, steel-cut oats may be the best choice for those looking for better control of their blood sugar. Steel cuts oats are slightly higher in fiber than rolled and quick oats.

How can I improve my PCOS naturally? ›

  1. Eat Balanced Meals. Balancing blood sugar levels is fundamental to treating PCOS, so assessing your diet is essential. ...
  2. Opt for Low-Impact Workouts. ...
  3. Get Enough Sleep. ...
  4. Limit Alcohol Intake. ...
  5. Tend to Your Gut Health. ...
  6. Add in Natural Herbs and Supplements. ...
  7. Enjoy Orgasms. ...
  8. Manage Your Stress.
Sep 8, 2022

What can I drink to help PCOS? ›

Try adding a squirt of lemon or lime, a favorite herb like mint, or reach for a carbonated variety of water. Milk is also a good choice for some women with PCOS, but it's important to avoid beverages that are high in sugar such as juices, energy drinks, and soda.

What do you drink for PCOS? ›

PCOS Drinks
  • Herbal Tea. Herbal drinks or herbal teas are beverages made from the infusion or decoction of herbs, spices, or other plant parts in hot water. ...
  • Apple Cider Vinegar. Apple cider vinegar is one of the best drinks for PCOS. ...
  • Fenugreek (Methi) Seeds Water. ...
  • Spearmint Tea. ...
  • Aloe Vera Juice. ...
  • Shatavari Water. ...
  • Turmeric Milk.
Sep 16, 2022

What fruits for PCOS? ›

Coloured fruits– red grapes, blueberries, blackberries, cherries, papaya, melon, are all rich in antioxidants and fibre but low in glycemic index and as such can prove helpful for PCOS patients.

How can I reduce my PCOS fast? ›

Several medications are approved for PCOS, including birth control pills, anti-androgen medications and Metformin (Glucophage). The anti-androgen medications block the effects of male hormones. Metformin is a diabetes drug that helps the body use insulin more efficiently. It also reduces testosterone production.

Which fruit is best for fertility? ›

Berries. Blueberries and raspberries are loaded with natural antioxidants and anti-inflammatory phytonutrients, which may help boost both female and male fertility. Like citrus, they're high in folate and vitamin C, which can help with fetal development down the road.

How can I make myself fertile with PCOS? ›

For women with PCOS who are overweight or obese, a modest weight loss sometimes results in more regular ovulation, which increases the chance of pregnancy. For those who know they ovulate, having sex during the “fertile window” (the five days leading up to and including ovulation) boosts the chance of conception.

What juice is good for fertility? ›

Fertility Juice
  • 1 cup baby spinach.
  • 2 celery stalks, chopped.
  • 3-4 mint leaves.
  • 1 garlic clove, chopped.
  • 1 orange, peeled and chopped.
  • 1/2 cup ice.
  • 1 cup water.
Aug 25, 2020

Can you lose PCOS belly? ›

Belly fat occurs due to a hormonal imbalance related to hunger brought on by PCOS. As a result, blood sugar levels fluctuate throughout the day. However, you can still lose belly fat while you have PCOS. Maintaining a healthy lifestyle routine and an appropriate dietary pattern is all that's required.

Does PCOS get worse with age? ›

Many women with PCOS find that their menstrual cycles become more regular as they get closer to menopause. However, their PCOS hormonal imbalance does not change with age, so they may continue to have symptoms of PCOS.


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