Best and Worst Foods for PCOS

Polycystic ovary syndrome (PCOS) is a common hormonal disorder that affects many women, often causing irregular periods, weight gain, acne, and fertility issues. While there’s no cure for PCOS, diet plays a significant role in managing symptoms by balancing hormones, stabilizing blood sugar levels, and reducing inflammation.

Today we are going to look at some of the foods that are well-known for better or worsening PCOS symptoms. Make sure to talk with your doctor to find the diet right for you!

High-Fiber Foods: Fiber slows down digestion and helps control blood sugar levels, which is crucial for women with PCOS, as many experience insulin resistance.

• Leafy greens (spinach, kale, Swiss chard)
• Broccoli and cauliflower
• Berries (strawberries, blueberries, raspberries)
• Chia seeds and flaxseeds
• Lentils and beans

Lean Proteins: Protein helps with satiety and muscle building while keeping blood sugar levels stable.

• Chicken, turkey, and lean beef
• Eggs
• Fish (especially fatty fish like salmon for omega-3s)
• Tofu and tempeh

Healthy Fats: Healthy fats support hormone production and reduce inflammation.

• Avocados
• Nuts and seeds (almonds, walnuts, flaxseeds)
• Olive oil and coconut oil
• Fatty fish (salmon, mackerel)

Low-Glycemic Index (GI) Carbs: PCOS is often linked to insulin resistance, so choosing complex carbohydrates that don’t spike blood sugar is key.

• Quinoa
• Sweet potatoes
• Brown rice
• Whole oats

Anti-Inflammatory Foods: Inflammation worsens PCOS symptoms, so eating foods that help reduce it is essential.

• Turmeric
• Ginger
• Green tea
• Dark chocolate (70% or higher cacao)

Worst Foods for PCOS:

Refined Carbs & Sugary Foods: Foods high in refined carbohydrates can cause blood sugar spikes and worsen insulin resistance.

• White bread, pasta, and rice
• Sugary cereals
• Pastries, cookies, and cakes
• Soda and fruit juices

Dairy: (for Some Women) Dairy can increase insulin levels and worsen hormonal imbalances in some women with PCOS.

• Whole milk
• Cheese
• Ice cream

Processed and Fried Foods: These foods contribute to weight gain, inflammation, and hormonal imbalances.

• Fast food
• Potato chips and fries
• Processed meats (hot dogs, bacon, sausages)

Unhealthy Fats: Trans fats and excess saturated fats can increase inflammation and insulin resistance.

• Margarine
• Hydrogenated oils
• Fried foods

Alcohol and Caffeine: Alcohol can impact liver function and hormone regulation, while caffeine can contribute to stress and adrenal fatigue, which are already concerns for many women with PCOS.

• Beer and cocktails
• Excessive coffee consumption

While PCOS can be challenging to manage, making mindful food choices can make a big difference. Prioritizing whole, nutrient-dense foods while avoiding processed and high-sugar options can help balance hormones, improve insulin sensitivity, and reduce inflammation.

Every woman’s body responds differently, so it’s important to listen to your body and adjust accordingly. If you’re unsure where to start, working with a registered dietitian or nutritionist who specializes in PCOS can be incredibly helpful.