PCOS Diet: 15 Foods to Eat and 7 Foods to Avoid
Are you struggling with Polycystic Ovary Syndrome (PCOS)? If so, you're not alone.
Approximately 5 million women in the US are living with PCOS – making it one of the most common endocrine disorders facing women today.
Living with PCOS can be especially difficult due to its many symptoms, which many find overwhelming and hard to manage.
But the good news is that diet and other lifestyle changes may help reduce some of these symptoms. They can also improve overall health for those living with PCOS.
This blog post will explore 15 of the best foods for PCOS and seven foods to avoid. We will also look at a PCOS lifestyle guide to help manage some of the symptoms and lead a healthier, more balanced life.
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What is PCOS?
Polycystic ovarian syndrome (PCOS) is a hormonal condition that affects up to 10% of women of childbearing age.
It is characterized by an imbalance of hormones, leading to excess androgens ("male hormones") in the body and irregular or absent periods.
What Are the Symptoms of PCOS?
PCOS is a hormonal disorder that can cause many unpleasant symptoms.
Here are some of the most common signs and symptoms of PCOS:
◆ Irregular menstrual cycles or missed periods
◆ Abnormal hair growth (e.g., male pattern baldness, excessive facial and body hair)
◆ Acne
◆ Weight gain
◆ Hair loss
◆ Infertility
It is important to note that not all women with PCOS experience all these symptoms. Each woman's experience with this condition is unique.
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How Can PCOS Affect Your Health?
PCOS is a hormonal disorder that can have short-term and long-term effects on your health.
Here are some of the most common health conditions associated with PCOS:
● Obesity
● Infertility
● Type 2 diabetes
● Depression
● Heart disease
● High insulin levels
● High blood pressure
●High cholesterol
● Stroke
● Endometrial Cancer
It is essential to manage your PCOS to reduce the risk of developing these serious health issues.
Can Lifestyle Affect PCOS?
Leading a healthy lifestyle can help those with PCOS manage their symptoms and reduce the associated risks.
Eating a balanced diet, exercising, and maintaining a healthy weight are all important steps in managing PCOS.
Also, lifestyle changes can help to reduce inflammation, regulate hormone levels, and improve fertility.
Managing stress levels and getting plenty of restful sleep are also essential. Weight loss can benefit people with PCOS as it may help reduce symptoms and improve health.
Taking these steps can help to reduce some of the symptoms of PCOS and lead to better health.
We will talk about specific lifestyle changes to help manage PCOS in the following sections.
This is a quick note that the information I'm sharing in this post is for informational purposes only and not intended to replace medical advice.
If you're thinking of changing your diet, lifestyle, or health routine, it's always best to chat with a medical professional first.
Food to Eat with PCOS
Eating a healthy diet is essential for anyone with PCOS.
Plant-based foods such as fruits and vegetables, whole grains, and legumes should form the foundation of your diet.
These foods provide essential nutrients such as fiber, vitamins, and minerals. They also help to reduce inflammation and regulate hormone levels.
Incorporating plant proteins in place of animal products can help lower cholesterol. It can also improve metabolic health.
Limiting processed sugars and refined carbohydrates can help to reduce insulin resistance.
By following a balanced diet, those with PCOS can take important steps toward managing their symptoms.
Now, let’s look at some of the best foods to eat with PCOS.
1. high-fiber fruits
Eating high-fiber foods can help those with PCOS regulate their hormones, reduce inflammation and improve metabolic health.
Some of the best sources of fiber include:
✔ Apples
✔ Oranges
✔ Strawberries
✔ Bananas
✔ Raspberries
✔ Blueberries
✔ Papaya
✔ Pineapple
✔ Avocado
2. cruciferous veggies
Cruciferous veggies are rich in antioxidants. They also contain vitamins and minerals, such as vitamin C, folate, magnesium, and potassium.
These nutrients can help to reduce inflammation and support hormone balance.
Some of the best sources of cruciferous veggies include:
✔ Broccoli
✔ Brussels sprouts
✔ Kale
✔ Cauliflower
✔ Collard greens
✔ Swiss chard
✔ Bok choy
✔ Arugula
3. leafy greens
Leafy greens are a good source of iron, other vitamins, minerals, and dietary fiber. These nutrients can help regulate hormones and reduce symptoms of PCOS, such as inflammation, insulin resistance, and weight gain.
Some of the best sources of leafy greens include:
✔ Spinach
✔ Kale
✔ Arugula
✔ Collard greens
✔ Swiss chard
✔ Romaine lettuce
✔ Mustard greens
✔ Turnip greens
4. Berries
Berries are an excellent source of antioxidants, vitamins, and minerals. They also contain dietary fiber, which helps to keep the digestive system healthy.
Some of the best sources of berries include:
✔ Strawberries
✔ Blueberries
✔ Raspberries
✔ Blackberries
✔ Cranberries
✔ Goji berries
✔ Acai berries
5. Beans and legumes
Eating beans and legumes can benefit PCOS patients because they provide essential micronutrients.
They are also good sources of protein and fiber and may help reduce inflammation.
Some of the best sources of beans and legumes include:
✔ Lentils
✔ Chickpeas
✔ Kidney beans
✔ Lima beans
✔ Soybeans
✔ Black Beans
✔ Cannellini Beans
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6. Whole-grains
Eating whole grains can benefit those with PCOS because they are a good source of essential micronutrients and dietary fiber. They may also help to regulate hormones and may reduce inflammation.
Some of the best sources of whole grains include:
7. Nuts
Eating nuts can benefit those with PCOS because they are a good source of essential micronutrients, dietary fiber, and healthy fats.
Some of the best sources of nuts include:
8. Seeds
Seeds can benefit those with PCOS because, like nuts, they are a good source of essential micronutrients, dietary fiber, proteins, and healthy fats.
Some of the best sources of seeds include:
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9. Root veggies
Root vegetables have essential micronutrients, dietary fiber, vitamins, and minerals that can benefit PCOS.
Some of the best sources of root vegetables include:
Carrots
Beets
Sweet potatoes
Turnips
Parsnips
Radishes
10. Herbs
Eating herbs can benefit those with PCOS because they are rich in antioxidants, vitamins, minerals, and other micronutrients. Add them to meals and snacks for a flavor boost!
Some of the best sources of herbs include:
◆ Oregano
◆ Basil
◆ Thyme
◆ Dill
◆ Parsley
◆ Sage
◆Rosemary
12. Dark Chocolate
Eating dark chocolate in moderation and without much-added sugar can benefit PCOS. This is because it contains antioxidants and may help reduce inflammation.
Some of the best sources of dark chocolate include:
Dark chocolate with natural sweeteners like maple syrup
13. Green tea
Drinking green tea can benefit those with PCOS as it may help reduce inflammation and improve insulin sensitivity.
Green tea contains powerful antioxidants that may also reduce the risk of cardiovascular disease.
Green tea can be a good replacement for energy drinks and coffee, which have more caffeine. Caffeine can aggravate PCOS symptoms.
14. Oils
Eating oils in moderation can be beneficial for PCOS because they provide a source of essential fatty acids and vitamins.
But, some oils can increase inflammation, so choosing the right ones is essential.
Some good types of oil include:
These oils are high in monounsaturated fats, which can reduce inflammation.
Fat sources that you want to avoid, when possible, include trans fats and hydrogenated oils such as vegetable shortening and margarine. These can increase inflammation.
Overeating any oil can lead to weight gain, which is not beneficial for PCOS.
It's important to remember that oils are high in calories and should be consumed in moderation.
A good rule of thumb is to use no more than one tablespoon of oil per day and choose healthy, unsaturated varieties whenever possible.
15. Omega-3 Fatty Acids
Omega-3 fatty acids are essential to maintain healthy hormone levels, so they are wonderful for those with PCOS.
Plant sources of omega-3 fatty acids include:
Brussels sprouts
Soybeans
Foods to Avoid with PCOS
When eating for PCOS, it's essential to be mindful of what foods you choose.
Eating a well-balanced diet is essential for managing the symptoms of PCOS, and avoiding certain processed and sugary foods can help.
It's best to choose whole, unprocessed foods whenever possible, as they are more nutritious.
Eating lots of fruits, vegetables, plant protein, and healthy fats will help your body function at its best.
Here are some foods to avoid or limit if you have PCOS:
1. Fast food
Eating a lot of processed, high-fat, and sugary fast food can increase inflammation in the body. Increased inflammation can trigger hormonal imbalances associated with PCOS.
Fast food is often deficient in essential nutrients such as vitamins and minerals.
Vitamins and minerals are necessary for normal bodily functions, including hormone regulation.
Choosing real, whole foods will help your body get the nourishment it needs to function optimally and keep hormones balanced.
2. Refined Carbohydrates
These foods are lower in fiber, vitamins, and minerals than unrefined carbs.
They also often contain added sugars, which can cause spikes in blood sugar levels and trigger insulin resistance.
Examples of refined carbohydrates include:
● White bread
● Refined flour
● White rice
● Processed cereals
● Baked goods and sweet treats made with white flour or white sugar.
3. Fried Foods
Fried foods are high in unhealthy fats (saturated fat). This type of fat can increase inflammation and trigger hormonal imbalances associated with PCOS.
Examples of fried foods include:
● French fries
● Onion rings
● Fried chicken
● Fish and chips
● Doughnuts
4. Dairy
Dairy products contain growth hormones, which can increase inflammation and worsen PCOS symptoms.
Examples of dairy include:
● Milk
● Cheese
● Yogurt
● Ice cream
● Cream cheese
There are many vegan and plant-based alternatives to conventional dairy. Some of these include:
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5. Artificial sweeteners and Refined Sugar
Artificial sweeteners can cause blood sugar imbalances, worsening symptoms of PCOS.
Examples of artificial sweeteners include:
Aspartame
Sucralose
Saccharin
Refined sugar is a type of sugar that is processed and stripped of all its natural nutrients and fiber. It is commonly found in processed foods, baked goods, and sugary drinks.
Alternative sweeteners that are better for managing PCOS include:
6. Packaged Foods
Packaged foods are often high in calories, have added sugar, and contain artificial ingredients. These factors can worsen the symptoms of PCOS.
Examples of packaged foods to avoid include:
● Highly processed breakfast cereals
● Frozen meals
● Pre-made sauces
● Canned soups
● Packaged snacks
7. Red Meat
Red meat should be avoided when managing PCOS, as it can contribute to inflammation and exacerbate certain symptoms.
Eating protein sources like beans, tofu, nuts, and whole grains can be beneficial instead.
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What about Gluten?
Even without a gluten-associated medical problem, consuming gluten can cause an inflammatory response in the body.
This type of chronic inflammation has been linked to various issues associated with PCOS, such as infertility, weight gain, and an increased risk of diabetes.
Because of this, many women with PCOS choose to follow a gluten-free diet to reduce these risks.
But, it is essential to consult a doctor before removing entire food groups from any diet.
Avoiding gluten is essential if you have celiac disease or non-celiac gluten sensitivity.
But if you don't have either of those conditions, it may not be necessary for you to avoid gluten unless it causes problems for you.
Still, avoiding gluten may help reduce inflammation in your body.
What About Soy?
Many women with PCOS are concerned about how soy could worsen their symptoms.
But, evidence suggests that consuming soy may help reduce some side effects of PCOS.
Studies have found that eating soy products can help balance hormones such as estrogen that are out of whack.
This is because these soy products contain phytoestrogens, plant-based compounds that mimic estrogen activity in our bodies.
So, soy foods can reduce excess hormones in your system and improve PCOS symptoms such as irregular periods and infertility.
Eating organic, high-quality products like tofu, tempeh, and miso is essential when consuming soy.
Limit highly processed soy such as burgers, protein powders, or snacks.
Doing so can enable you to enjoy the benefits of soy without experiencing any adverse effects, provided you eat it in moderation.
As for those with a true allergy or sensitivity to this food group - it's best to avoid it altogether.
PCOS Lifestyle Guide
Living with PCOS can take a toll not only on your physical health but also on your mental and emotional health.
Making lifestyle changes is essential to managing this condition.
Here are some tips for living a healthier PCOS lifestyle:
✔ Increase the amount of dietary fiber consumed daily, as it reduces elevated estrogen levels common in PCOS.
✔ Reduce sugar intake to help maintain balanced insulin levels, which affect hormone production.
✔ Incorporate exercise into your daily routine, such as walking, running, and yoga, to reduce stress and boost fertility.
✔ Eat a well-balanced diet rich in anti-inflammatory foods like dark leafy greens, nuts, and seeds.
✔ Limit processed foods, saturated fats, and refined carbohydrates as they promote inflammation in the body.
✔ Incorporate healthy fats into your diet, such as olive oil, avocados, and nut butter.
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✔ Ensure you get enough sleep every night – at least 7 to 8 hours – as lack of sleep can contribute to PCOS symptoms.
A fitness watch can help you track your sleep, stress, and daily activity, which are all important to PCOS management.
✔ Manage stress through relaxation techniques like breathing exercises or meditation. Doing so will help you remain positive and motivated during difficult times when dealing with PCOS flare-ups.
✔ Drinking enough water is also important for women with PCOS, as it can help flush out toxins and support healthy hormone production.
Drink at least eight glasses of water daily to maintain good health. Carry a water bottle with you everywhere to ensure you have water when you need it!
✔ Reduce or limit alcohol intake, as this can exacerbate PCOS symptoms.
✔ Quit smoking, as it further contributes to hormonal imbalances associated with PCOS.
✔ Educate yourself about PCOS and the treatments available to make more informed decisions.
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✔ Find a support group. It could be either online or in person. In a support group, you can share experiences with those dealing with similar issues and who understand what you are going through.
✔ Talk to your doctor if you think any symptoms may be related to PCOS and ask for an evaluation.
✔ Ensure that you have routine health checks and keep track of any changes in your menstrual cycle or other indicators of PCOS.
Conclusion
As someone who has experienced endometriosis and multiple miscarriages, I understand how challenging it can be to navigate fertility and hormonal issues.
If you're struggling with PCOS, making small changes to your diet and lifestyle can make a big difference. Eating the right foods and avoiding trigger foods can help manage weight gain, hormonal fluctuations, and inflammation.
My wellness coaching programs for women offer personalized support to help you achieve your goals. Whether you need help with managing PCOS symptoms or making dietary and lifestyle modifications, I’m here to help.
Sign up now for a free support call to learn how I can support you in your journey toward better health and hormonal balance.
References:
https://www.forksoverknives.com/wellness/i-have-pcos-what-should-i-eat/#gs.mntkvy
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8441391/#:~:text=A%20number%20of%20studies%20indicate,et%20al.%2C%202011
https://www.verywellhealth.com/gluten-and-pcos-is-there-a-connection-2616491#:~:text=There%20is%20no%20evidence%20that%20PCOS%20is%20affected%20by%20gluten%20consumption.&text=Reducing%20gluten%20consumption%20or%20avoiding,all%20women%20with%20the%20disease
https://www.cdc.gov/diabetes/basics/pcos.html#:~:text=Women%20of%20every%20race%20and,in%20the%2020s%20or%2030s