In this post, we’ll discuss the importance of PCOS and nutrition, foods to eat, and foods to avoid with PCOS that could worsen symptoms. We'll also share tips to help you feel more confident managing the condition.

What is PCOS?

PCOS is a hormonal disorder affecting 5 million reproductive-aged women in the U.S.. Individuals with PCOS produce excess androgen levels (“male hormones”), which can cause numerous symptoms, including infertility. Despite being relatively common, many women see multiple specialists before a proper diagnosis due to low awareness and because PCOS symptoms often mimic other conditions.

We don’t know the exact cause of PCOS, but some factors, such as genetics and weight, can increase your risk of developing the condition.

Symptoms of PCOS

PCOS affects people in different ways with varying severity. Some common symptoms of PCOS include:

• Irregular or absent periods and anovulation (meaning you don’t ovulate)
• Pelvic pain
• Ovarian cysts
• Difficulty getting pregnant
• Acne
• Thinning of the hair on your head
• Excess facial and/or body hair (hirsutism)

PCOS and Insulin Resistance

As we previously mentioned, many with PCOS also have insulin resistance—where cells don’t respond to insulin, so the body produces more. High insulin levels can stimulate the ovaries to make excess androgens, which is one of the primary reasons behind many PCOS symptoms. 

Additionally, people with insulin resistance have an increased risk of developing other long-term health problems, including:

• Type 2 diabetes
• High blood pressure
• High cholesterol
• Heart disease
• Breast and endometrial cancers

Best Foods for PCOS

There’s no cure for PCOS, but you may be able to manage the symptoms through diet and lifestyle changes. In fact, losing just 5% of body weight can improve symptoms and boost fertility. 

Luckily, this isn’t a special diet, and you likely have many of the following in your refrigerator or pantry.

High-Fiber Carbs & Whole Grains

Contrary to popular belief, carbs are not the enemy if you have PCOS. However, eating the right carbs is crucial. Complex carbs usually treat your body better because they digest slowly and come packaged with fiber and nutrients. So, you get steadier energy and fewer blood-sugar spikes. Here are some high-fiber and whole-grain options:

• Oatmeal
• Brown rice
• Buckwheat
• Whole-grain pastas and breads
• Quinoa
• Apples
• Pears
• Plums
• Grapefruit
• Cherries
• Leafy green vegetables
• Asparagus
• Green beans

These are excellent fiber-rich foods for supporting blood sugar control.

Low-Glycemic Index Foods

The glycemic index (GI) measures how quickly your blood sugar rises after consuming a certain food. It’s a scale of 1-100, and a lower score means a more gradual increase in blood sugar. Choosing low glycemic index foods helps stabilize insulin levels, which can reduce androgen production and improve metabolic health.

Below is an example of low-glycemic foods, though you can easily find a complete list:

• Peanuts: GI ~14
• Kidney beans: GI ~24
• Barley (pearled): GI ~28
• Black beans: GI ~30
• Cherries: GI ~20

Lean Proteins

You likely already know protein keeps you fuller longer and supports muscle growth and maintenance. Eating a high-protein diet when you have PCOS can help improve insulin resistance. Meat and dairy provide the highest amount of protein per serving:

• Fish, such as salmon, shrimp, or cod
• Poultry, such as chicken or turkey
• Eggs
• Greek yogurt

Vegetarian/Vegan Protein Options

It can be a bit more challenging to get enough protein if you’re vegetarian or vegan, but there are several options that support a PCOS-friendly diet: 

• Tofu
• Legumes
• Protein drinks
• Tempeh

Healthy Fats

Adequate levels of fat in your diet provide energy, flavor and keep you fuller, longer, but some fats are more optimal than others. Healthy fats, such as monounsaturated and polyunsaturated fats, can help improve cholesterol levels and insulin resistance, according to research. Some examples include:

• Avocados
• Olives
• Chia seeds
• Nut butters
• Almonds
• Walnuts
• Olive oil
• Sardines

Keep in mind, you still need to keep an eye on your overall fat consumption: About 20% to 35% of your daily calories should come from healthy fats.

Benefits of Omega-3s for PCOS

Omega-3s, found in fatty fish like salmon, as well as vegan options like flaxseed, are heart-healthy fats that offer a variety of benefits. For PCOS, their anti-inflammatory properties can help manage symptoms and improve insulin resistance.

PCOS Foods to Avoid

While no food is truly “off limits,” understanding what foods to avoid with PCOS can help improve overall health. Foods high in refined sugars, processed carbohydrates, trans fats, and excessive saturated fats can cause inflammation, increase insulin resistance, disrupt hormone balance, and worsen symptoms. 

Simple and Refined Carbs

The biggest culprit behind insulin resistance is a diet high in processed foods and simple carbs. These sugars (like fructose and glucose) spike blood sugar and insulin, driving health issues. Try to avoid or limit:

• White bread and pasta
• White rice
• Pizza dough
• Cakes and cookies
• Sweetened cereals

Excess Sugar

Too much sugar can cause inflammation, which can negatively affect PCOS. It’s not just the cakes and soda, either; you may not realize that “healthy” smoothie can still contain enough sugar to spike your blood sugar:

• Cakes and cookies
• Sweetened cereals
• Beverages with added sugar (soda, fruit juice, cocktails and mocktails)
• Sugary desserts and candy
• Sugary beverages: soda, fruit juices, store-bought smoothies and cocktails with sugary mixers

Foods High in Trans and Saturated Fats

Diets high in trans and saturated fats can increase insulin resistance and inflammation in the body. Opt for healthy fats as much as possible, and avoid or limit trans or saturated fats, such as:

• Red meats (especially processed meats, such as fast-food hamburgers)
• Fried foods, including French fries and fried chicken
• Margarine
• Dairy such as heavily processed cheeses, whole milk, and ice cream 

What Should a Daily PCOS Diet Look Like?

Eating in a way that supports your PCOS isn’t about restriction; it’s about smart, sustainable choices that work with your body rather than against it. Picture your plate: half piled with colorful non-starchy veggies, a quarter with lean protein to keep you satisfied, and a quarter with fiber-rich carbs for steady, no-crash energy.

Day to day, aim for approximately 30 grams of fiber and 25–30 grams of protein per meal to help stabilize insulin levels. Limit refined carbs and added sugars that spike blood sugar. And make hydration a priority. Water supports metabolism, digestion, and overall energy, so you can feel your best (Bonus: Water is fantastic for your skin!).

Try One Change at a Time

When making adjustments, make one change at a time to see what works for your body. Too many changes at once can be overwhelming and lower the chance that you’ll stick with positive habits. Track more than just the number on the scale—monitor menstrual cycle regularity, fasting glucose and insulin, A1C, lipid levels, overall energy, and skin health. This approach helps you understand which changes truly improve your symptoms and well-being.

[Other Lifestyle Changes 

Your diet is only one part of managing life with PCOS. There are other ways to help control your symptoms and maintain optimal health.

Exercise 

Among the many benefits of regular physical activity, working out can help lower blood sugar levels and improve insulin sensitivity, so regular exercise can go a long way in symptom management. Aim for 150 minutes a week of moderate-intensity workouts, such as brisk walking, biking, or swimming.

Get Enough Sleep 

Unfortunately, if you have PCOS, you may have difficulty sleeping, including insomnia and sleep apnea. Try to get at least 6 to 8 hours of sleep each night, and practice good sleep habits like maintaining a consistent bedtime, shutting off screens at least an hour before bed, and keeping a steady bedroom temperature.

Managing Your Stress

The symptoms of PCOS can be stressful, and some research suggests that women with PCOS have higher levels of cortisol, the stress hormone. Taking steps to reduce stress can help manage your symptoms and have a positive impact on your overall health. 

Try practicing yoga, meditation, or deep-breathing exercises. Journaling or taking a daily walk in nature can also help. Consider speaking with a mental health professional; they can arm you with tools to adequately manage stress levels.

The Takeaway: There is no ‘Best Diet For PCOS’

A PCOS-friendly diet emphasizes protein, fiber, and healthy fats to support hormonal balance and metabolic health. The best approach is individualized—some may thrive on a Mediterranean-style diet, while others respond better to a lower-carb plan.