Following a Healthy PCOS Diet: Why It Matters and What To Eat

If you’ve researched polycystic ovary syndrome (PCOS) diets, you may have come across advice claiming that eating one food or avoiding another can “fix” it all.

The reality is that no food or diet will cure you of PCOS. But what you eat can make a difference in how you feel, says Ob/Gyn Yolanda Thigpen, MD.

Why diet matters when you have PCOS

There’s no cure for PCOS, and no magic food will make it all go away. But eating well consistently can be an important part of managing your symptoms and allowing your body to do what it needs to — everything from metabolizing your food to managing stress.

“A healthy diet has so many benefits — from weight loss to heart health, clarity of mind, improved energy levels and more,” Dr. Thigpen reinforces.

It can also help with PCOS-specific concerns, like insulin resistance and weight gain (including the so-called PCOS belly).

Best foods for PCOS

The best foods for PCOS are whole, natural foods that provide you with the energy you need without all the stuff you don’t.

If you’re looking for a ready-made eating plan, try the low glycemic index diet. It’s the gold standard for managing blood sugar for people not taking insulin.

Specifically, a healthy diet for PCOS will focus on:

High-fiber foods

High-fiber foods, like whole grains, legumes and vegetables, help keep your blood sugar stable. That’s especially important for you because PCOS often goes hand in hand with insulin resistance, prediabetes and diabetes.

Fiber helps slow down your digestion. That means it can help your body slowly release glucose into your bloodstream and better use insulin to turn sugar into energy.

Healthy, high-fiber foods to add to your plate include:

• Almonds
• Black beans
• Brussels sprouts
• Chia seeds
• Chickpeas
• Ground flaxseed
• Kidney beans
• Oats
• Pears
• Raspberries
• Whole-grain breads and pasta

Lean protein

“Protein helps make you feel full faster and helps you maintain your muscle mass,” Dr. Thigpen explains. “Without enough protein, you can start to lose weight from muscle instead of fat, which shouldn’t be the goal.”

Getting enough protein can take some effort, so Dr. Thigpen advises eating your protein early when you can. “We advise people to aim for 30 grams of protein in the morning. Eat your protein first, then your carbs in that meal.”

Lean protein options include:

• Chicken
• Eggs
• Low-fat dairy products, like Greek yogurt
• Seafood
• Tofu
• Turkey

Healthy fats

Fats get a bad rap. But not all dietary fats are the same.

Unsaturated fats are the healthy kind. They can help to tamp down inflammation in your body and balance your hormones.

When you have PCOS, hormone imbalances — high levels of androgens, specifically — contribute to problems like acne, irregular menstrual cycles and more. Eating your fill of healthy fats can be one way to help balance that out.

Add these healthy fats to your diet:

• Avocados
• Nuts
• Seeds
• Fatty fish
• Olive oil

Non-starchy fruits and veggies

Fruits and vegetables are the stars of any healthy eating plan. And choosing the ones with less starch (and therefore less sugar) can help you manage PCOS and insulin resistance.

Try these low-starch fruits and vegetables:

• Citrus fruits
• Berries
• Melon
• Broccoli
• Celery
• Leafy greens
• Peppers
• Mushrooms

Foods to limit for PCOS

What doesn’t make the cut for a healthy PCOS-friendly diet? Foods that can spike insulin or worsen hormonal imbalances.

And while you don’t necessarily have to cut out anything out of your diet (we all can do with a sweet snack or convenient lunch here and there), there are some foods to be wary of.

“Sugary foods and drinks and highly processed foods don’t help you reach your nutritional goals and can actively work against them,” Dr. Thigpen points out.

Limit your intake of foods that aren’t nutritionally dense, like:

• Soda (including diet soda)
• Baked goods
• Packaged snacks
• White bread and refined grains

Other tips to manage PCOS

Diet can be a useful tool in managing PCOS and limiting its effects on your life and your well-being. But it’s only one part of the equation.

Exercise matters, too, Dr. Thigpen advocates. “The best thing is to eat well and exercise, otherwise, you risk losing muscle mass.”

Aim for at least 150 minutes of cardio exercise per week, as well as two to three strength training sessions each week. And every little bit helps.

“I recommend taking a short walk after meals and squeezing in some exercise wherever you have time. Get up from your desk and do 10 jumping jacks. Hold a plank against the elevator wall if you’re alone,” she suggests. “It doesn’t have to be done all in one setting. You can do 15 minutes here, 10 minutes there — whatever you can do to get it in.”

In other words, give exercise snacks a try. And stay well hydrated while you’re at it.

Talk with your healthcare provider about any new or worsening symptoms and keep up with any medications they advise.

A balanced, thoughtful diet won’t fix everything, but it can help you feel stronger, more energized and more like yourself. It may not always seem like it, but the work you’re putting in matters. And you should be proud.