Mediterranean Diet vs. Paleo Diet for PCOS

Polycystic ovary syndrome (PCOS) affects millions of women worldwide, causing symptoms like irregular periods, insulin resistance, weight gain, and hormonal imbalances. Since diet plays a crucial role in managing PCOS, many women explore different eating styles to find what works best for them. Two popular diets often discussed for PCOS management are the Mediterranean diet and the Paleo diet. But which one is better? Let’s break it down.

Mediterranean Diet for PCOS

The Mediterranean diet is inspired by the traditional eating patterns of countries like Greece, Italy, and Spain. It emphasizes whole, nutrient-dense foods and heart-healthy fats.

Key Components:

• Healthy fats – Olive oil, nuts, seeds, and fatty fish
• Lean proteins – Fish, poultry, legumes, and some dairy
• Whole grains – Brown rice, quinoa, whole wheat, oats
• Fruits & Vegetables – A variety of colorful, fiber-rich options
• Moderate dairy & wine – Fermented dairy like Greek yogurt, and red wine in moderation

Benefits for PCOS:

• Supports insulin sensitivity – Healthy fats and fiber slow glucose absorption, reducing insulin spikes.
• Balances hormones – Omega-3s from fish can help lower inflammation and regulate androgens.
• Promotes weight management – Whole foods and fiber increase satiety and support a healthy metabolism.
• Improves heart health – PCOS increases the risk of cardiovascular disease, and the Mediterranean diet is known for its heart-protective benefits.

Potential Downsides:

Some women with PCOS may struggle with the inclusion of whole grains if they are highly insulin-resistant.
It allows moderate dairy, which can be inflammatory for some with PCOS.

Paleo Diet for PCOS

The Paleo diet is based on eating whole, unprocessed foods similar to what our ancestors would have consumed. It eliminates grains, dairy, legumes, and processed foods.

Key Components:

• High-protein intake – Grass-fed meats, poultry, fish, and eggs
• Healthy fats – Avocados, coconut oil, nuts, and seeds
• Non-starchy vegetables – Leafy greens, cruciferous vegetables, and root veggies
• Fruits – Berries and low-glycemic options in moderation
• No grains, dairy, legumes, or refined sugar

Benefits for PCOS:

• Reduces insulin resistance – Eliminating grains and refined carbs helps stabilize blood sugar.
• Lowers inflammation – Whole, unprocessed foods help combat chronic inflammation linked to PCOS.
• Aids weight loss – High protein and healthy fats promote satiety and fat loss.
• Eliminates dairy – Some women with PCOS have dairy sensitivities that contribute to inflammation and acne.

Potential Downsides:

• Strict restrictions – No grains, dairy, or legumes may make it hard to sustain long-term.
• Risk of nutrient deficiencies – Avoiding dairy and legumes may reduce calcium, vitamin D, and fiber intake.
• May increase stress hormones – A very low-carb approach can raise cortisol levels, which can worsen PCOS symptoms in some women.

Which Diet is Better for PCOS?

There’s no one-size-fits-all approach, but here’s how to decide:
• If you struggle with severe insulin resistance, the Paleo diet may be helpful because it removes grains and refined carbs.
• If you want a sustainable, balanced approach, the Mediterranean diet may be better since it includes more variety and is easier to follow long-term.
• If you have digestive issues or dairy sensitivity, Paleo’s elimination of dairy and legumes might help.
• If you prioritize heart health and hormone balance, the Mediterranean diet is well-researched for these benefits.

Both diets offer benefits for PCOS, but the Mediterranean diet is more balanced and sustainable for most women. The Paleo diet can be beneficial in the short term, particularly for insulin resistance, but its restrictions may be challenging in the long term.

The best approach? When it comes down to it there is no one size fits all PCOS diet other than limiting/ avoiding foods known to worsen symptoms and vice versa. What is most important is working with your doctor to find what diet works best for you and your body. Personally, I’m trying out a hybrid diet—a Mediterranean-Paleo mix that includes whole foods, healthy fats, and lean proteins while minimizing refined carbs and dairy based on how my body responds to certain foods.

Before making major dietary changes, consult a healthcare professional or registered dietitian to tailor a plan that works best for your PCOS symptoms and overall health goals.