Best Foods to Eat for PCOS: A Complete Guide

Polycystic ovary syndrome affects approximately 10 to 15 per cent of women of reproductive age, making it one of the most common endocrine disorders worldwide. In Malaysia, prevalence rates range from 10 to 12.6 per cent among women. 

Diet and lifestyle modifications remain the first-line approach recommended by international guidelines for managing this condition. Understanding which foods to eat can help you take meaningful steps towards managing PCOS by improving hormonal balance, enhancing insulin sensitivity, and promoting overall well-being.

Understanding PCOS and the Role of Nutrition

PCOS is characterised by hormonal imbalances, irregular menstrual cycles, and also insulin resistance.

Up to 80 per cent of women with PCOS experience some degree of insulin resistance, where the body’s cells do not respond effectively to insulin, which in turn leads to weight gain from elevated blood sugar levels and increased insulin production.

This is where nutrition plays a role. A well-planned diet for polycystic ovaries can help stabilise blood sugar levels, reduce inflammation, and support healthy hormone function. 

Best Diets for PCOS 

There are a few dietary patterns that help with PCOS management. The Mediterranean diet and DASH (Dietary Approaches to Stop Hypertension) diet are among the most studied, with evidence supporting their benefits for insulin sensitivity and cardiovascular health.

Rather than following strict rules, focus on incorporating nutrient-dense whole foods that support metabolic health. A diet for PCOS to lose weight does not need to be overly restrictive—small, sustainable changes often yield better long-term results than drastic measures.

Examples of Foods to Eat if You Have PCOS

Low-Glycaemic-Index Foods

The glycaemic index (GI) refers to how quickly foods raise blood sugar levels. Low GI foods are digested more slowly, leading to gradual rises in blood sugar rather than sharp spikes.

This is especially important for women with PCOS, as stable blood sugar helps reduce insulin resistance and its associated effects on hormone levels.

A clinical trial involving 96 women demonstrated that those following a low-GI diet showed improvements in menstrual cyclicity and metabolic markers compared with those on a conventional healthy diet.

Low GI foods include:

• Whole grains such as oats, barley, brown rice, and quinoa
• Legumes, including lentils, chickpeas, and kidney beans
• Most non-starchy vegetables
• Berries, apples, pears, and citrus fruits
• Sweet potatoes (in moderation)

High-Fibre Foods

A fibre-rich diet of 20 to 30 grams per day has been associated with reduced insulin resistance. It slows the absorption of carbohydrates, helping to prevent the blood sugar spikes that can worsen PCOS symptoms and make you feel fuller for longer while supporting stable energy levels throughout the day.

Fibre sources include:

• Vegetables
• Fruits
• Whole grains
• Legumes
• Nuts and seeds

Omega-3 Fatty Acids

Omega-3 fatty acids possess anti-inflammatory properties that may benefit women with PCOS. Research indicates that higher dietary intake of long-chain omega-3s is associated with a 39 per cent decreased risk of PCOS. These essential fats may also help improve lipid profiles and support cardiovascular health.

A clinical trial on omega-3 supplementation found that six months of treatment improved waist circumference, HDL cholesterol levels, and menstrual regularity in women with PCOS. Including one to two portions of oily fish per week is a practical way to boost your intake.

Sources of omega-3 fatty acids include:

• Fatty fish such as salmon, mackerel, sardines, and tuna
• Flaxseeds and chia seeds
• Walnuts
• Hemp seeds

Lean Protein Sources

Protein helps maintain stable blood sugar levels and promotes satiety, making it easier to manage portion sizes and food cravings. Research suggests that higher protein diets help improve insulin resistance when combined with reduced carbohydrate intake.

Recommended protein sources include:

• Chicken and turkey
• Fish and seafood
• Eggs
• Tofu and tempeh
• Legumes such as lentils and chickpeas

Anti-Inflammatory Foods

Chronic low-grade inflammation is common in women with PCOS and contributes to many of its metabolic complications. People with PCOS show evidence of systemic inflammation, which is associated with heart disease and other illnesses. A diet rich in antioxidants and anti-inflammatory compounds can help address this underlying issue.

Foods with anti-inflammatory properties include:

• Leafy green vegetables such as spinach, kale, and bok choy
• Colourful vegetables including tomatoes, peppers, and broccoli
• Berries and citrus fruits
• Olive oil
• Nuts, particularly almonds and walnuts
• Green tea

Healthy Fats

Not all fats are problematic for PCOS. Monounsaturated and polyunsaturated fats can actually help improve insulin sensitivity when they replace saturated and trans fats in the diet. One study found that insulin levels in women with PCOS dropped by an estimated 30 per cent when following a higher fat, lower carbohydrate diet. These can be incorporated into meals through cooking oils, salad dressings, and snacks.

Sources of healthy fats include:

• Avocados
• Olive oil
• Nuts such as almonds, walnuts, and cashews
• Seeds including chia, flax, and pumpkin seeds
• Fatty fish such as salmon, mackerel, and sardines

Foods Women with PCOS Should Avoid

While no single food causes PCOS, certain dietary patterns can worsen symptoms and contribute to insulin resistance. 

Certain foods can spike blood sugar, worsen insulin resistance, and increase androgen production—leading to symptoms like acne, excess hair growth, and irregular periods. Here’s what to limit or avoid:

Refined Carbohydrates and Sugars

• White bread, white rice, and refined pasta
• Pastries, cakes, biscuits, and sugary cereals
• Sweets and confectionery

Swap these for whole-grain alternatives to reduce blood sugar spikes.

Sugary Beverages

• Soft drinks and energy drinks
• Fruit juices (even 100% juice)
• Sweetened teas and bottled smoothies

Choose water, unsweetened tea, or coffee instead.

Processed and Fried Foods

• Fast food and deep-fried items
• Potato chips and packaged snacks
• Processed meats such as sausages and bacon

Unhealthy Fats

• Saturated fats from red meat and full-fat dairy
• Trans fats in margarines, baked goods, and fried foods

Dairy (for Some Individuals)

Some women find that reducing dairy helps manage symptoms, though this varies from person to person. Consider experimenting to see what works for you.

Practical Tips for Following a PCOS-Friendly Diet

Adopting healthier eating habits does not require perfection. Small, consistent changes often produce better long-term results than dramatic overhauls. Here are some practical suggestions:

• Start by adding more vegetables to your meals rather than focusing on what to remove
• Choose whole grain versions of foods you already enjoy
• Keep healthy snacks like nuts, seeds, or cut vegetables readily available
• Prepare meals at home when possible to control ingredients and portion sizes
• Read food labels to identify hidden sugars and unhealthy fats
• Stay hydrated with water and unsweetened beverages
• Combine dietary changes with regular physical activity for optimal results

Healthy Snack Swaps for PCOS

Smart snacking can help maintain stable blood sugar levels between meals. Here are some delicious swaps:

Table: Delicious food swaps for women with PCOS.

Nutrients That Support PCOS Management

Certain micronutrients deserve special attention in a PCOS diet plan.

Magnesium

Magnesium supports insulin function and may help reduce stress and improve mood, both of which are common concerns in PCOS. Good sources include dark leafy greens, nuts, seeds, avocados, and bananas.

Vitamin D

Vitamin D deficiency is common among women with PCOS and has been linked to worsened insulin resistance and ovulatory dysfunction. While sunlight exposure and foods like fatty fish and eggs provide some vitamin D, supplementation may be necessary for many individuals. Speaking with a healthcare provider about testing and appropriate supplementation is advisable.

Inositol

Inositol, particularly myo-inositol, has been studied for its effects on insulin sensitivity and ovulation in women with PCOS. Research suggests it may help improve menstrual regularity and metabolic markers. This supplement is often recommended alongside dietary modifications.

The Importance of Personalised Guidance

While general dietary principles apply to most women with PCOS, individual responses can vary. Factors such as the specific PCOS phenotype, presence of other health conditions, cultural food preferences, and personal goals all influence the ideal dietary approach.

Working with a women’s health clinic that offers comprehensive care can help you develop a personalised nutrition plan. A fertility specialist can also provide guidance for those trying to conceive, as dietary modifications play an important role in improving fertility outcomes.

Regular health screening is valuable for monitoring metabolic markers such as blood glucose, insulin levels, and lipid profiles. This allows for adjustments to dietary and lifestyle interventions based on objective measures of progress. 

Key Takeaways

• Diet and lifestyle modifications are the first-line treatment recommended for PCOS management. Even modest weight loss of 5 to 10 per cent can significantly improve PCOS symptoms
• The Mediterranean and DASH diets have evidence supporting their use in PCOS
• Regular physical activity enhances the benefits of dietary changes
• Low glycaemic index foods help stabilise blood sugar and improve insulin sensitivity
• Omega-3 fatty acids and anti-inflammatory foods support hormonal balance
• Refined carbohydrates, sugary beverages, and processed foods should be limited
• Personalised guidance from healthcare professionals optimises outcomes

Managing PCOS requires a comprehensive approach that addresses your unique health needs. At SpringHill Clinic, our experienced specialists provide compassionate, evidence-based care tailored to women at every stage of their reproductive health journey. Whether you are seeking support for symptom management, weight concerns, or fertility, our team is here to guide you with personalised attention in a safe, private environment. Book an appointment today.