PCOS Diet: What to Eat to Manage Symptoms

There is no standard PCOS diet. Research shows different combinations of eating plans can benefit people with polycystic ovary syndrome (PCOS). Low carb, low glycemic index (GI), ketogenic, Mediterranean, and DASH diets have all been shown to ease PCOS symptoms.

PCOS is an endocrine condition that causes multiple ovarian cysts, abnormal menstrual cycles, unwanted facial and body hair, insulin resistance, and weight gain.

Studies show losing 5% to 10% of your body weight helps ease PCOS symptoms and restore ovulation. A reduced-calorie diet focused on nutrient-dense foods with a low glycemic index (GI), lean proteins, and monounsaturated fats is generally recommended for people with PCOS.

This article discusses PCOS diet recommendations. It goes over the different diet plans that can help you lose weight, relieve PCOS symptoms, and improve your overall health.

How to Lose Weight With PCOS

Weight loss is the first line of treatment for PCOS. At the same time, though, PCOS disrupts metabolic functions related to maintaining a healthy weight, making it harder to lose weight.

There is no standard PCOS diet. Research shows losing weight improves PCOS symptoms regardless of dietary composition.

Still, research shows some dietary approaches make it easier for people with PCOS to lose weight. Traditionally, people with PCOS were told to follow a low-calorie diet. More recent studies found focusing on macronutrients may be more effective than total calories.

Low Glycemic Index Diet

The glycemic index is a system of classification that quantifies the impact different foods have on blood sugar. This is known as a glycemic response.

Processed foods such as candy, breads, cake, and cookies have a high GI, while whole foods such as unrefined grains, non-starchy vegetables, and fruits tend to have a lower GI.

Studies show following a low GI diet helps to boost weight loss, decrease total body fat, and shrink waist circumference in those with PCOS. Low GI diets also affect appetite-regulating hormones ghrelin and glucagon, helping to prevent hunger.

In one study, people with PCOS who followed a calorie-restricted low-GI diet lost an average of 15 pounds in six months.

The diet focused on lean meat, whole grains, low-fat dairy, non-starchy vegetables, and vegetable oils. It included a 500-calorie deficit each day with the following macronutrient breakdown:

• 20% protein
• 30% fat
• 50% low or medium GI carbohydrates
  

High Protein Diets

Diets higher in protein and lower in carbs have been shown to improve weight loss in PCOS without intentionally restricting calories. In one six-month study, those who followed a high-protein diet lost almost 10 pounds more than those on a standard-protein diet.

Macronutrient compositions were defined as the percentage of daily calories from protein, fat, and carbohydrates, as follows:

• High-protein diet: more than 40% protein, 30% fat, and less than 30% carbs
• Standard-protein diet: less than 15% protein, 30% fat, and more than 55% carbs

Neither diet plan restricted calories. However, the study authors observed those following the higher protein diet also ate fewer calories, likely because protein tends to be more filling.

In addition, the high-protein diet favors foods with a lower glycemic index, which likely plays a role in its beneficial effects.

Modified Mediterranean Diet

The Mediterranean diet focuses on eating whole, unprocessed foods: vegetables, fruits, fish, seafood, legumes, nuts, whole grains, and olive oil. A modified, low-carb version of the diet has been shown to boost weight loss in those with PCOS.

The modified Mediterranean diet restricts carbohydrates to no more than 20% of calories—or no more than 100 grams a day. One study found this diet plan helped people with PCOS lose at least a pound a week.

Ketogenic Diet

Ketogenic diets may be your best bet for weight loss with PCOS. Keto restricts carbohydrates to 5% of total energy intake—less than 30 grams of carbs per day.

Research shows the keto diet promotes weight loss, lowers blood sugar, improves liver function, and regulates menstrual cycles. In one study, women with PCOS lost an average of 20 pounds over 12 weeks on the keto diet and lowered their BMI by more than three points.

Anti-Inflammatory Diet

The anti-inflammatory diet focuses on fruits, vegetables, lean protein, nuts, seeds, and healthy fats while avoiding packaged food, sugary and salted foods, and processed red meat.

In a study published in the North American Journal of Medical Sciences, people with PCOS who followed an anti-inflammatory diet for three months lost 7% of their body weight and showed significant improvements in cholesterol, blood pressure, and inflammatory markers.

DASH Diet

Another plan, the DASH diet—Dietary Approaches to Stop Hypertension—reduces salt intake and focuses on heart-healthy foods. It's a popular eating plan for reducing heart disease risk—another concern for people with PCOS.

A 2015 study published in the Journal of Hormone and Metabolic Research found that overweight patients with PCOS following the DASH diet lost more abdominal fat and showed significant improvements in insulin resistance and inflammatory markers compared to patients following a standard diet.

Benefits

Losing weight improves metabolic and reproductive health for people with PCOS regardless of which of these specific diets they choose. Weight loss helps to balance hormones, restore ovulation, improve blood sugar levels, and reduce inflammation. Here's a closer look at the research.

Ease Hormonal Disruptions

PCOS is primarily linked to hormonal disruption, specifically high levels of androgens like testosterone in people assigned female at birth. The classic symptoms of PCOS—abnormal hair growth, acne, trouble getting pregnant, and weight gain—are due to these imbalances.

Studies show losing 5% to 10% of total body weight has significant hormonal benefits for people with PCOS. Modest weight loss has been shown to:

• Balance sex hormones
• Regulate menstrual cycles
• Restore ovulation
• Increase pregnancy rates

Improve Insulin Levels

Insulin resistance is a core element of PCOS. Insulin is a hormone that your body produces to regulate blood sugar levels. With insulin resistance, the cells do not respond properly to insulin.

This causes the body to churn out more insulin to lower blood sugar, resulting in hyperinsulinemia (high insulin levels). This, in turn, triggers androgen levels to rise ( hyperandrogenemia ).

Following a meal plan that helps regulate your blood sugar can improve insulin resistance and lower circulating insulin levels, which helps balance sex hormones.

Diets shown to lower insulin resistance in people with PCOS include:

• DASH diet
• Ketogenic diet
• Low carbohydrate diet
• Low glycemic index (GI) diet
• Mediterranean diet
  

Reduce Inflammation

Excess weight and PCOS can both be related to inflammation. The relationship can feel like an endless loop. People with PCOS are more likely to be overweight. Excess weight is linked to inflammation, and inflammation can contribute to PCOS.

Research has shown that dietary changes that support a healthy weight and reduce inflammation may interrupt this loop.

Lowering inflammation through diet has also been found to have reproductive health benefits as well. In one study, normal menstrual cycles occured in 63% of people with PCOS and 12% got pregnant while following an anti-inflammatory diet.

What to Eat

While there is no one-size-fits-all PCOS diet, the general recommendation is to focus on eating vegetables, lean and plant-based proteins, and some whole grains, while limiting sugar, processed food, and trans fat.

Use this general list as a starting point, but keep in mind that your healthcare provider or dietician may suggest that you include or avoid certain foods as part of your specific PCOS diet plan.

• High-fiber fruits and vegetables (apples, plums, broccoli, cauliflower)
• Leafy greens
• Root veggies
• Red berries and grapes
• Beans, legumes, lentils
• Whole-grain or multigrain bread, crackers, pasta, tortillas
• Brown rice, quinoa
• Oats, rye, barley
• Flax, chia, and sunflower seeds
• Low-fat cottage cheese
• Lean chicken or turkey (without the skin)
• Fatty fish (salmon, tuna)
• Veggie burgers
• Eggs, egg whites, egg substitutes
• Low-fat and Greek yogurt
• Non-dairy milk alternatives (almond, rice)
• Avocado
• Hummus
• Coconut and coconut oil
• Nuts and nut butters
• Olive oil, flax seed oil
• Fresh herbs and spices (turmeric, cinnamon, ginger)
• Dark chocolate (in moderation)
• Green tea
  

Fruits and Vegetables

Fresh produce is versatile and nutrition-packed. Choose fruits and veggies that are full of fiber, like crucifers (e.g., broccoli), leafy greens, apples, and plums. Red berries and grapes also have anti-inflammatory properties that make them particularly well-suited for a PCOS diet.

Dairy

The PCOS diet generally recommends avoiding full-fat dairy. Small portions of low-fat, low-lactose dairy products like cottage cheese or Greek yogurt are usually fine. Consider also trying dairy-free and low sugar alternatives like almond, rice, or coconut milk.

Whole Grains

Whole-grain or multigrain bread, pasta, and cereals are approved on a PCOS diet. Avoid heavily processed food made with refined white flour. Choose brown rice instead of white, make overnight oats topped with fresh fruit instead of instant oatmeal packets (which can have added sugar), and try adding protein-packed quinoa to salads instead of salty carbs like croutons.

Protein

You can have a mix of proteins on a PCOS diet, but many people choose to focus on plant-based sources such as nuts, nut butter, and vegetarian patties. Avoid red meat or any meat or fish that's fried or prepared with a lot of salt, butter, and/or oil. Lean cuts of poultry cooked without the skin are good picks. Eggs are another good choice. Avoid processed meats such as hot dogs, sausage, lunch meat, and bacon, which are high in sodium, trans fat, and additives.

Desserts

Excessive sugar intake can increase inflammation, so it's best to try to limit sweets. While a small serving of dark chocolate in moderation can be fine for a PCOS diet, avoid baked goods, candy, packaged snacks, and other treats.

Beverages

You may choose to avoid caffeinated beverages like coffee and black tea if they worsen your symptoms. Alcohol can cause you to rack up calories quickly, so it's best to avoid it or consume it only occasionally. Avoid high-sugar beverages like soda, sweetened fruit juice, and energy drinks. Water is the healthiest choice for staying hydrated, however, other options like green tea are also approved for a PCOS diet.

What Not to Eat

People with PCOS should avoid foods that can spike blood sugar or cause inflammation. The following foods should be avoided if you have PCOS:

• Bread, baked goods, crackers, pasta, and cereals made from refined white flour
• Starchy vegetables (white potatoes, corn, peas)
• White rice
• Red meat
• Full-fat dairy
• Processed meat (lunch meat, hot dogs, sausage, bacon)
• Fried food, fast food
• Potato chips, microwave popcorn, salted pretzels
• Dried fruit
• Packaged snack foods
• Frozen meals and snacks
• Artificial sweeteners
• Granola, cereal bars
• Margarine, shortening, lard
• Instant noodles, packaged pasta/soup mix
• Bouillon cubes, broth, stock
• Commercial salad dressing, marinades, seasonings
• Milk/chocolate, candy
• Ice cream, pudding, custard
• Pastries, cake, cookies, pies
• Soda
• Sugary fruit juice
• Energy drinks
  

Tips

Following a diet to lose weight and improve symptoms of PCOS may be challenging at first. The following tips can help.

When to Eat

If you are working to manage your weight with a PCOS diet, it's helpful to structure your eating plan around several well-balanced, nutritious, meals each day and to limit snacks. Research has shown this approach can promote weight loss in people with PCOS.

If you have other health conditions that cause digestive symptoms or have trouble with your blood sugar levels, you may need to eat frequent small meals.

Try not to go more than a few hours without eating. A regular eating routine keeps your blood sugar level stable, and it can also help prevent food cravings, snacking, overeating, and binge eating behaviors, which can affect people with PCOS.

Cooking Ideas

The nutrition you get from the food you include in your PCOS diet can be affected by how you choose to prepare it. Some produce is most nutritious when purchased fresh and eaten raw. Others benefit from a little steaming or boiling.

Some cooking methods can make food less nutritious and even make it unsuitable for a PCOS diet. For example, eggs can be the basis for a protein-packed breakfast, but not if they’re fried with butter. Instead, try poaching eggs and pairing them with whole-grain toast and a piece of fruit, instead of bacon or sausage.

If you’re trying to lose weight, you may find it helpful to use low-fat and low-carb swaps, such as spiralized veggie “noodles” instead of pasta.

PCOS Diet and Other Health Conditions

If you are trying to get pregnant or are currently pregnant, breastfeeding, or chestfeeding, you have special nutrition needs. You may need to adjust your PCOS diet or take supplements during this time to ensure you are properly nourished. Seek guidance from a healthcare provider.

Research has shown a link between gluten and inflammation, but it's unclear if reducing or eliminating it from your diet helps PCOS. If you choose to experiment with making this change, be sure to learn more about the pros and cons so you are aware of how this might impact your health.

Considerations

A PCOS diet has a fair amount of flexibility, and the eating plan may differ from person to person. Still, there are universal considerations to keep in mind if you embark on this diet to improve your symptoms.

General Nutrition

As long as you are eating a well-balanced diet, potential nutrient deficiencies are not a major concern. However, if you aren't getting enough of certain nutrients, that can impact your condition.

If you have any vitamin deficiencies, a healthcare provider may recommend adding supplements if to your PCOS diet.

Vitamin D deficiency is linked to worse PCOS symptoms. Research has shown that it may be especially beneficial for people with PCOS and vitamin D deficiency to increase their levels with supplements, even if it does not lessen their symptoms.

Flexibility

Many of the foods to avoid on a PCOS diet are standard fare at fast-food drive-thrus, chain restaurants, and convenience stores. French fries, high-fat, high-carb meals in large portions, and salty, sugary, packaged snacks lack nutrition and can contribute to symptoms and health issues related to PCOS.

For example, a diet high in sodium can lead to hypertension (high blood pressure), which increases your risk for cardiovascular disease. The added and hidden sugar in processed snacks, baked goods, and soft drinks can worsen insulin resistance.

If you’re planning to dine out, it can be helpful to get acquainted with the menu ahead of time. The more you know about the ingredients in your food, how it’s prepared, and what the portion sizes are, the easier it will be to order something that fits your PCOS diet.

Summary

Weight loss helps to relieve symptoms of PCOS and restore ovulation. However, having PCOS makes it difficult to lose weight. While there is no standard PCOS diet, experts recommend following a reduced-calorie meal plan that is either low-carb or features carbohydrates with a low glycemic index.

Vegetables, high-fiber fruits, whole grains, lean proteins, and monounsaturated fats are the best foods for people with PCOS. Avoid processed foods, fatty foods, baked goods, sweets, and excessive salt or sugar intake if you have PCOS.

Verywell Health uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read our editorial process to learn more about how we fact-check and keep our content accurate, reliable, and trustworthy.

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By Angela Grassi, MS, RDN, LDN
Angela Grassi, MS, RDN, LDN, is the founder of the PCOS Nutrition Center.

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