If you’ve been diagnosed with Polycystic Ovary Syndrome (PCOS), it’s likely that medical guidance will steer you towards a somewhat vague solution: lifestyle changes. What does the broad-stroke suggestion mean exactly? In short, there are many positive habits that may help balance hormone levels and, therefore, minimize the symptoms of PCOS—not limited to better sleep, smart supplements, and consistent exercise. But one of the most powerful aspects to consider is right in front of you, on your plate.
Women with PCOS are often insulin resistant, which increases the risk for type 2 diabetes. Thankfully, nutrition tweaks can have a big impact on PCOS symptoms and overall health. To guide us through PCOS-friendly nutrition, we spoke with Stephanie Lauri, Registered Dietitian and Certified Lactation Educator.
Keep reading for her tips on what to eat to manage PCOS.
But first of all: How do I know if I have PCOS?
While the exact cause of PCOS is unknown, this hormonal imbalance condition is typically characterized by irregular menstrual cycles—whether that’s having fewer periods or none at all, or having longer, heavier periods. You might also notice excess body hair growth (including on your chin, stomach, or chest), unexplained weight gain, or acne, due to high levels of androgens (male hormones). As Lauri mentioned, people with PCOS often have insulin resistance: High insulin levels cause the ovaries to produce too much testosterone, which affects ovulation—and in turn, throws our entire menstrual cycle off-kilter. (When it’s not managed, this can also contribute to infertility.)
If you’re noticing these symptoms consistently, it’s best to check in with your doctor, who will likely confirm PCOS with a transvaginal ultrasound: PCOS typically causes small, fluid-filled sacs (cysts) on the ovaries.
Why is nutrition important for managing PCOS?
“There isn't a particular ‘diet’ that is shown in the research to be the end-all-be-all for PCOS management,” says Lauri. “However, balancing blood sugar is key for PCOS. Because the majority of women with PCOS have insulin resistance, which means that your cells don't respond well to insulin, cells can't use the glucose (sugar) in your blood, for energy.”
That’s why prioritizing certain foods that combat insulin resistance is a crucial strategy.
How can someone PCOS keep their blood sugar in check?
In short, by balancing out carbohydrates with protein and fiber.
“Carbohydrates cause the largest spikes in blood sugar, while protein only has a small effect on blood glucose levels,” says Lauri. “Once food is eaten, your body breaks it down into glucose (sugar) in your bloodstream, and then the pancreases releases insulin to transport the sugar from your blood into your cells to use for energy or store it for later," she explains. That’s where we can run into trouble if you’re insulin-resistant.
"To avoid large spikes and crashes in your blood sugar levels and keep them stabilized, avoid ‘naked’ carbs, or carbs eaten alone,” she says. “For example, instead of eating crackers or an apple by themselves, think about what you can add to make it more balanced. Cheese, nut butter, avocado, or a hard-boiled egg are all examples of ways to ‘dress up’ your carb.”
4 Dietitian-Approved Tips for Your PCOS Diet
1. Add protein to your meal.
Make sure you're getting enough protein. Ideally, aim for a minimum of 20+ grams of lean protein at each meal.
2. Include anti-inflammatory foods such as omega-3 fatty acids.
Think salmon, tuna, oysters, sardines, and eggs.
3. Focus on fiber.
Great sources of fiber include fruit, vegetables, leafy greens, legumes, whole grains like brown rice, nuts and seeds.
4. Include a healthy fat.
Healthy fats can include nuts, seeds, avocado, and vegetable oils such as olive oil.
What should women with PCOS avoid?
“Ideally limit or minimize refined sugars and trans fats as much as possible due to their inflammatory traits and effects on blood sugar and insulin levels,” says Lauri. With large spikes in blood sugar, this signals the pancreas to produce a lot of insulin which over time can lead to insulin resistance, which can put you at risk for type 2 diabetes.
Processed or fried foods, red meat and other high-cholesterol foods are linked to inflammation in the body, which can also exacerbate PCOS symptoms.
Don’t forget supplementation
The right vitamin regimen can also support hormonal balance. Keep an eye out for these ingredients in particular:
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Myo-Inositol and D-Chiro-Inositol: a 40:1 ratio is ideal to help restore healthy ovulation, according to research*
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Berberine: may help healthy blood glucose regulation*
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DIM: supports healthy estrogen metabolism*
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Alpha-Lipoic-Acid: may help improve menstrual cyclicity*
Our panel of leading OB/GYNs, dietitians, and reproductive endocrinologists opted to include all of these ingredients in our Hormonal Balance Support,* which is clinically proven to improve symptoms of hormonal imbalance and menstrual health—which in turn, supports regular cycles and weight management.
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84% experienced improvement in menstrual cramp pain¹
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76% experienced fewer mood swings¹
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74% noticed an improvement in managing weight¹
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76% felt less irritable¹
The bottom line: While there is likely a menu of lifestyle shifts you’ll want to lean on for PCOS management, a healthy diet is a great start. As always, consult with your physician before making any changes to your health routine.
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Shop OB/GYN-formulated vitamins for PCOS now. Plus, check out everything you need to know about PCOS and fertility, according to a reproductive endocrinologist.
¹Based on a 12-week subjective single arm study of 30 women, ages 18+ with symptoms of hormonal imbalance
Written by Jessica Lopez. Jessica Lopez is a freelance writer, digital content creator, and new mother. She has covered all lifestyle topics ranging from bridal to beauty for publications including Brides Magazine, Byrdie, THE/THIRTY, and more. Walking wide-eyed into motherhood has inspired her to connect with other parents through her writing and shared experience. You can follow more of her journey @Jessica.H.Lopez.
This article is for informational purposes only. It is not, nor is it intended to be, a substitute for professional medical advice, diagnosis, or treatment and we recommend that you always consult with your healthcare provider. To the extent that this article features the advice of physicians or medical practitioners, the views expressed are the views of the cited expert and do not necessarily represent the views of Perelel.
