The Best Types of Foods to Eat and Avoid When You Have PCOS

Eat This: Lean protein

Eating more lean protein (as opposed to meat that’s higher in saturated fat, like red meat and cured meats) may help weight loss, as well as keeping you fuller for longer. “When it comes to protein sources, I recommend include 2 to 3 servings of fish per week (avoiding fish with high amounts of mercury), chicken (grilled or baked), and plant-based sources of protein,” says James Nodler, MD, site director at CCRM Houston.

Examples of foods high in lean protein for a PCOS diet include:

• Fish (salmon, shrimp, tuna, cod)
• Lean poultry (skinless chicken and turkey)
• Plant protein sources (beans, peas, tofu, tempeh)

Eat This: Antioxidant-heavy foods

“Because women with PCOS have been shown to have low-grade inflammation, elevated inflammatory signals can raise insulin, contributing to worsening of PCOS symptoms,” Grassi says. “The best inflammation-fighting antioxidant-filled foods include fruits, vegetables, whole grains, and unsaturated fats.”

Examples of antioxidant-rich foods for a PCOS diet include:

• Fruits (strawberries, blueberries, raspberries )
• Vegetables (spinach, artichokes, kale)
• Whole Grains (whole oats, whole wheat, quinoa, brown rice)
• Unsaturated fats (nuts like pecans, nut butters, olive oil, avocado)

Eat This: Foods with organic whole soy

Recent research published in the journal Nutrients suggests that the isoflavones in soy may increase the chances of getting pregnant. “Organic whole soy has been shown to improve fertility in PCOS women,” Dr. Gersh echoes, “But it must be organically produced and not highly processed,” she adds.

Examples of foods containing organic whole soy for a PCOS diet include:

• Miso
• Edamame
• Tempeh

Eat This: Foods compliant with the Mediterranean Diet

Examples of Mediterranean Diet foods for a PCOS diet include:

• All fruits and vegetables
• Seafood (shrimp, salmon, tuna, sea bass)
• Whole Grains (brown rice, quinoa, couscous)
• Healthy Fats (olive oil, plain, unsalted nuts, avocado)

Eat This: Foods compliant with the DASH Diet

The DASH diet, originally designed for controlling high blood pressure, can also be beneficial to patients with PCOS in managing lower levels of insulin. It mainly focuses on healthy carbs, like fruits, vegetables, and whole grains. “Due to the presence of fiber, whole grains minimize spikes in your blood sugar and insulin levels. Individuals who are insulin sensitive are able to better manage their weight and experience a reduced risk of diabetes, heart disease, and stroke,” Plano says. “Plus, lower levels of insulin are also consistent with menstrual regularity,” she adds.

Examples of DASH Diet foods for a PCOS diet include:

• All fruits and vegetables
• Whole Grains (brown rice, quinoa, whole wheat)
• Poultry and fish (chicken, turkey, salmon)
• Legumes (peanuts, chickpeas, peas)
• Nuts and seeds (walnuts, pecans, flaxseeds, sunflower seeds)

FOODS TO AVOID ON A PCOS DIET

When you’re eating to alleviate PCOS symptoms, you’ll want to avoid the following foods that can spike blood sugar, increase inflammation, and cause weight gain.

Limit: Refined carbs

Women with PCOS do not typically process carbohydrates correctly (because of their high levels of insulin, in most cases), Dr. Nodler explains, which is why refined carbs are on the list of foods to avoid with PCOS. “Limiting carbohydrates, especially refined, nutrient-void carbohydrates, can lead to weight loss, which in turn decreases androgen levels responsible for acne, abnormal hair growth, and anovulation, or an irregular menstrual cycle,” he says.

Examples of carbohydrates to avoid on a PCOS diet include:

• White bread
• Pizza dough
• Regular pasta
• White rice

Limit: Sugary beverages

Though you may think juice and smoothies are healthy, some pre-bottled options can contain close to 30 grams of sugar and will spike your blood sugar, a problem if you have high insulin levels to begin with. “It’s best to stay away from concentrated sweets and sugars, like fruit juice—instead, choose natural sugars like fruits,” Plano says. “These are higher quality carbohydrates, and therefore are higher in fiber.”

Examples of sugary beverages to avoid on a PCOS diet include:

• Soda
• Fruit juice
• Bottled smoothies
• Cold-pressed juices

Limit: Sugary, processed foods

Along with sugary beverages, sugary foods are not much better for the PCOS diet. “Really all processed foods, many containing harmful chemicals, not only are poor for weight loss but can also destroy the gut microbiome. Instead of packaged foods, choose farm-to-table, whole foods,” Dr. Gersh suggests.

Examples of processed foods to limit on a PCOS diet include:

• Cakes, candy, cookies, and other sweets
• Sweetened cereals
• Yogurts with added sugar
• Ice cream with excess added sugar or sugar substitutes

Limit: Saturated and trans fats

Saturated fats, found in foods like overly processed meats, aren’t beneficial for weight loss or a healthy balanced diet. Additionally, these high-fat foods can also be problematic for PCOS patients. It’s much better to focus on healthy fats, as in the Mediterranean diet (and you can have as much whole grain avocado toast as you want). “Women with PCOS should avoid saturated and trans fats which can be pro-inflammatory, especially in the gut,” Dr. Nodler says.

Examples of fats to avoid on a PCOS diet include:

• Saturated fats (red and processed meats like fast food hamburgers)
• Trans fats (doughnuts, French fries, frozen pizza)

Limit: Dairy, in some cases

According to research published in the International Journal of Preventive Medicine, reducing dairy intake could potentially help certain women with PCOS lose weight and help some of their hormonal PCOS symptoms. Some patients (perhaps if they have gut issues linked to a dairy intolerance) can benefit from starting out with cutting back on dairy or even a vegan diet. But other patients, Plano explains, if they have no sensitivity or intolerance to dairy, have no reason to eliminate it from their diet—especially if they need the calcium and Vitamin D. Plano suggests sticking to healthy options like plain Greek yogurt as opposed to sugary options like a candy-topped yogurt.

Examples of dairy products to limit on a PCOS diet include:

• Artificial or heavily processed cheeses
• Yogurts with added sugar
• Ice creams with sugar alcohols or tons of added sugar

Limit: Alcohol

“Women with PCOS have high rates of fatty liver, which is only diagnosed with an ultrasound. Also, alcohol is a direct toxin to the liver and gut microbiome,” Dr. Gersh says. A European Journal of Endocrinology study states that lifestyle changes, particularly maintaining a balanced diet, is the best way to manage fatty liver in conjunction with PCOS. A glass of red wine with dinner won’t be harmful at all, but it’s best to limit excess alcohol intake and especially inflammatory, sugary mixed drinks.

Examples of alcohol to avoid on a PCOS diet include:

• Cocktails made with sugary mixers like juice or bottled mixers
• Canned cocktails

Learn more about PCOS Symptoms and Treatment.