Foods to Eat with PCOS

Polycystic Ovary Syndrome (PCOS) affects millions of women, often leading to symptoms like weight gain, irregular periods, insulin resistance and infertility. But did you know that eating certain foods can be crucial in managing these symptoms? 

By incorporating nutrient-dense options like leafy greens, lean proteins, and healthy fats, you can support hormone balance,reduce inflammation, and achieve fertility goals. Imagine feeling more in control of your health through simple dietary changes! Discover the top foods to eat with PCOS and take the first step towards a healthier you.

1. Leafy Greens

Low-calorie leafy greens are high in magnesium and can help reduce insulin resistance. They’re also rich in antioxidants that can help reduce inflammation. Try to eat a one to two cup serving of any of these leafy greens three to five times a week.

• Spinach
• Kale
• Arugula
• Swiss chard

2. Lean Proteins

Protein supports muscle development, which aids in overall physical health. Lean proteins have less excess fat, making them perfect for supporting muscle growth without weight gain. They also help stabilize blood sugar and reduce insulin spikes. This stabilization and the time it takes your body to process the lean protein make you feel satisfied longer, reducing cravings to snack on high-sugar or salt “junk food” between meals. Try to eat three to four ounces (about the size of your palm) per serving four to six times a week. Regular blood sugar spikes can be a sign of other serious medical issues, so you should see a doctor if you have this symptom. 

• Chicken breast
• Turkey
• Tofu
• Fish (like salmon)

Choose fish carefully, as not all fish are beneficial for managing PCOS. Avoid high-mercury fish, such as king mackerel, swordfish, or shark. 

3. High-Fiber Vegetables

Including high-fiber vegetables in your diet can help you regulate your digestion, giving your body more time for maximum nutrient absorption. Steady digestion also helps to regulate your blood sugar, giving you fewer highs and lows, along with improving gut health and reducing inflammation. For women trying to conceive, high-fiber vegetables could improve reproduction function. Aim to eat one to two cups of these vegetables five to seven times per week. 

• Broccoli
• Cauliflower
• Brussels sprouts
• Bell peppers

4. Whole Grains

A diet rich in whole grains helps maintain steady energy levels because they have a low glycemic index, which means these carbohydrates break down slowly and are absorbed gradually, helping to manage blood sugar spikes. Grains rich in Vitamin B can also support hormone regulation. Eat half to one cup of cooked whole grains three to five times weekly. 

• Quinoa
• Brown rice
• Oats
• Barley

5. Healthy Fats

Too often, women mistakenly view all fats as bad. Healthy fats, like omega-3 fatty acids, are actually essential for promoting hormone balance and supporting your metabolism. When you eat food rich in omega-3 fatty acids, you reduce inflammation and help you boost your fertility efforts. A healthy diet should include one tablespoon of oil or a quarter cup of nuts/seeds four to six times weekly. 

• Avocados
• Olive oil
• Nuts (almonds, walnuts)
• Seeds (chia, flaxseeds)

6. Low-Glycemic Fruits

You have to be careful when eating fruit, as some fruits have high sugar content. However, other low glycemic fruits, like berries, are rich in antioxidants and help reduce stress and inflammation. Other fruits, such as pears, help improve digestion. Include half to one cup of fruit three to five times per week. 

• Berries (blueberries, raspberries)
• Apples
• Pears
• Cherries

7. Legumes

People tend to overlook legumes which provide an impressive amount of protein, iron, fiber, and folate. The result is improved reproductive health and stabilized blood sugar. The high protein and fiber levels help you to feel fuller for longer, reducing the risk of overeating. Aim to eat half to one cup of legumes three to four times per week. 

• Lentils
• Chickpeas
• Black beans
• Kidney beans

8. Dairy Alternatives

For some women, dairy can increase inflammation and insulin spikes. If this happens, consuming dairy can counteract the efforts to eat the other beneficial foods on this list. Trading dairy for dairy alternatives, such as the low-sugar options below, can eliminate these issues. A healthy diet includes a one cup serving two to four times per week. 

• Almond milk
• Coconut yogurt
• Cashew milk

9. Anti-Inflammatory Spices

Adding spices that contain high levels of antioxidants to your food can help with managing PCOS symptoms, reducing the impact of chronic inflammation and helping to regulate blood sugar. Season your food with ¼–½ teaspoon per meal daily. 

• Turmeric
• Cinnamon
• Ginger

10. Fermented Foods

Fermented foods have healthy bacteria that support the good bacteria in your digestive system, and help you digest food effectively to get their full nutrients. A better functioning digestive system means less inflammation, and healthy bacteria can improve your metabolic function, which can also lead to improved immune system function. Try to eat about a half cup three to four times per week, though be mindful of the sugar content in your food choices. 

• Greek yogurt (unsweetened)
• Sauerkraut
• Kimchi
• Kefir

Manage Your PCOS Through Diet

While eating the right combination of foods will not cure or eliminate the symptoms of PCOS, they can aid in managing them while being supervised by a doctor. Eating a balanced diet of leafy greens, lean protein, whole grains and healthy fats can have an impact on everything from fertility to digestion and hormone levels. 

Schedule a consultation with RHWC fertility specialist Dr. Marcus Rosencrantz and his team to discuss your fertility goals.