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Diet Considerations for PCOS Management

Know how the diet affects pcos, best foods & foods to avoid in pcos and lifestyle tips to follow in pcos and more.

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Written by Dr. Mohammed Kamran

Reviewed by Dr. M L Ezhilarasan MBBS

Last updated on 14th Aug, 2025

Diet Considerations for PCOS Management

Introduction

 Polycystic Ovary Syndrome (PCOS) is a common hormonal disorder that affects many women of reproductive age. While PCOS can cause irregular periods, weight gain, acne, and fertility issues, the good news is that a healthy diet can play a crucial role in managing symptoms and improving overall well-being.

If you have PCOS, making mindful food choices can help regulate hormones, control blood sugar levels, and support weight management. Here’s a simple guide to understanding the best dietary approaches for PCOS.

How Does Diet Affect PCOS?

PCOS is often linked to insulin resistance, a condition where your body struggles to use insulin effectively. This leads to higher blood sugar levels and can worsen hormonal imbalances. A well-balanced diet helps:

  • Improve insulin sensitivity
  • Reduce inflammation
  • Support healthy weight management
  • Regulate menstrual cycles

Consult a Gynaecologist for Personalised Advice

Dr. Rupam Manna, Radiation Specialist Oncologist

Dr. Rupam Manna

Radiation Specialist Oncologist

4 Years • MBBS MD(RADIO THERAPY)

Barasat

Diab-Eat-Ease, Barasat

700

Dr. Sreeparna Roy, Obstetrician and Gynaecologist

Dr. Sreeparna Roy

Obstetrician and Gynaecologist

8 Years • MBBS , MS (OBSTETRICS & GYNAECOLOGY), Fellowship in Infertility, Endoscopy & Ultrasonography), Fellowship in Laparoscopy & Hysteroscopy,DRM

Kolkata

Dr Utsa Basu Clinic, Kolkata

500

Dr. Revathi S Rajan, Obstetrician and Gynaecologist

Dr. Revathi S Rajan

Obstetrician and Gynaecologist

24 Years • MBBS, DGO, DNB.FFMM

Bengaluru

Apollo Clinic, JP nagar, Bengaluru

900

900

No Booking Fees

Dr. Swati Shah, Surgical Oncologist

Dr. Swati Shah

Surgical Oncologist

15 Years • DNB Surgical Oncology, certified Robotic Cancer Surgeon

Ahmedabad

Apollo Hospitals Gandhinagar, Ahmedabad

recommendation

91%

(25+ Patients)

1500

1600

No Booking Fees

Dr. Pakhee Aggarwal, Gynaecological Oncology & Robotic Surgery

Dr. Pakhee Aggarwal

Gynaecological Oncology & Robotic Surgery

18 Years • MBBS, MS, MRCOG (UK), FICOG, MIPHA, UICC Robotic Gynae-Oncology Fellowship (Canada), Commonwealth Gynae-Oncology Fellowship (Oxford, UK)

Delhi

Apollo Hospitals Indraprastha, Delhi

recommendation

93%

(25+ Patients)

2500

2500

No Booking Fees

Best Foods for PCOS

1. High-Fibre Foods

Fibre slows down digestion, helping to stabilise blood sugar levels. Include:

  • Vegetables (broccoli, spinach, carrots)
  • Fruits (berries, apples, pears)
  • Whole grains (oats, quinoa, brown rice)
  • Legumes (lentils, chickpeas, beans)

2. Lean Proteins

Protein keeps you full longer and helps maintain muscle mass. Opt for:

  • Chicken, turkey, fish (especially fatty fish like salmon)
  • Eggs
  • Tofu and tempeh (plant-based options)

3. Healthy Fats

Good fats reduce inflammation and support hormone balance. Choose:

  • Avocados
  • Nuts & seeds (almonds, walnuts, chia seeds, flaxseeds)
  • Olive oil and coconut oil

4. Low-Glycemic Index (GI) Foods

Low-GI foods prevent blood sugar spikes. Examples:

  • Sweet potatoes
  • Quinoa
  • Berries

5. Anti-Inflammatory Foods

PCOS is linked to chronic inflammation. Include:

  • Turmeric, ginger, cinnamon
  • Green tea
  • Fatty fish (rich in omega-3s)

Foods to Avoid or Limit

  • Certain foods can worsen insulin resistance and inflammation. Try to reduce:
  • Refined carbs (white bread, pastries, sugary cereals)
  • Sugary drinks & snacks (sodas, candies, desserts)
  • Processed foods (packaged snacks, fast food)
  • Excessive dairy (some women with PCOS are sensitive to dairy)
  • Fried & high-fat foods (can increase inflammation)

Lifestyle Tips for Managing PCOS

Along with diet, these habits can help:

1. Exercise Regularly

  • Strength training improves insulin sensitivity.
  • Cardio (walking, cycling, swimming) supports weight management.

2. Manage Stress

  • Practice yoga, meditation, or deep breathing to lower cortisol (stress hormone).

3. Get Enough Sleep

  • Poor sleep worsens insulin resistance. Aim for 7-9 hours nightly.

4. Stay Hydrated

  • Drink plenty of water to support metabolism and reduce bloating.

When to Seek Professional Help?

If you’re struggling with PCOS symptoms despite dietary changes, consult a doctor or nutritionist. They can help with:

  • Personalised meal plans
  • Hormonal treatments (if needed)
  • Fertility guidance

Final Thoughts


Managing PCOS through diet is not about strict restrictions but making balanced, nourishing choices. Small, consistent changes can lead to big improvements in your symptoms and overall health.

If you need support, don’t hesitate to reach out to a healthcare provider. You’re not alone in this journey. Many women with PCOS have successfully managed their condition with the right diet and lifestyle changes.

Consult a Gynaecologist for Personalised Advice

Dr. Rupam Manna, Radiation Specialist Oncologist

Dr. Rupam Manna

Radiation Specialist Oncologist

4 Years • MBBS MD(RADIO THERAPY)

Barasat

Diab-Eat-Ease, Barasat

700

Dr. Sreeparna Roy, Obstetrician and Gynaecologist

Dr. Sreeparna Roy

Obstetrician and Gynaecologist

8 Years • MBBS , MS (OBSTETRICS & GYNAECOLOGY), Fellowship in Infertility, Endoscopy & Ultrasonography), Fellowship in Laparoscopy & Hysteroscopy,DRM

Kolkata

Dr Utsa Basu Clinic, Kolkata

500

Dr. Revathi S Rajan, Obstetrician and Gynaecologist

Dr. Revathi S Rajan

Obstetrician and Gynaecologist

24 Years • MBBS, DGO, DNB.FFMM

Bengaluru

Apollo Clinic, JP nagar, Bengaluru

900

900

No Booking Fees

Dr. Swati Shah, Surgical Oncologist

Dr. Swati Shah

Surgical Oncologist

15 Years • DNB Surgical Oncology, certified Robotic Cancer Surgeon

Ahmedabad

Apollo Hospitals Gandhinagar, Ahmedabad

recommendation

91%

(25+ Patients)

1500

1600

No Booking Fees

Dr. Pakhee Aggarwal, Gynaecological Oncology & Robotic Surgery

Dr. Pakhee Aggarwal

Gynaecological Oncology & Robotic Surgery

18 Years • MBBS, MS, MRCOG (UK), FICOG, MIPHA, UICC Robotic Gynae-Oncology Fellowship (Canada), Commonwealth Gynae-Oncology Fellowship (Oxford, UK)

Delhi

Apollo Hospitals Indraprastha, Delhi

recommendation

93%

(25+ Patients)

2500

2500

No Booking Fees

Consult a Gynaecologist for Personalised Advice

Dr. Rupam Manna, Radiation Specialist Oncologist

Dr. Rupam Manna

Radiation Specialist Oncologist

4 Years • MBBS MD(RADIO THERAPY)

Barasat

Diab-Eat-Ease, Barasat

700

Dr. Sreeparna Roy, Obstetrician and Gynaecologist

Dr. Sreeparna Roy

Obstetrician and Gynaecologist

8 Years • MBBS , MS (OBSTETRICS & GYNAECOLOGY), Fellowship in Infertility, Endoscopy & Ultrasonography), Fellowship in Laparoscopy & Hysteroscopy,DRM

Kolkata

Dr Utsa Basu Clinic, Kolkata

500

Dr. Revathi S Rajan, Obstetrician and Gynaecologist

Dr. Revathi S Rajan

Obstetrician and Gynaecologist

24 Years • MBBS, DGO, DNB.FFMM

Bengaluru

Apollo Clinic, JP nagar, Bengaluru

900

900

No Booking Fees

Dr. Swati Shah, Surgical Oncologist

Dr. Swati Shah

Surgical Oncologist

15 Years • DNB Surgical Oncology, certified Robotic Cancer Surgeon

Ahmedabad

Apollo Hospitals Gandhinagar, Ahmedabad

recommendation

91%

(25+ Patients)

1500

1600

No Booking Fees

Dr. Pakhee Aggarwal, Gynaecological Oncology & Robotic Surgery

Dr. Pakhee Aggarwal

Gynaecological Oncology & Robotic Surgery

18 Years • MBBS, MS, MRCOG (UK), FICOG, MIPHA, UICC Robotic Gynae-Oncology Fellowship (Canada), Commonwealth Gynae-Oncology Fellowship (Oxford, UK)

Delhi

Apollo Hospitals Indraprastha, Delhi

recommendation

93%

(25+ Patients)

2500

2500

No Booking Fees

Consult a Gynaecologist for Personalised Advice

Dr. Rupam Manna, Radiation Specialist Oncologist

Dr. Rupam Manna

Radiation Specialist Oncologist

4 Years • MBBS MD(RADIO THERAPY)

Barasat

Diab-Eat-Ease, Barasat

700

Dr. Sreeparna Roy, Obstetrician and Gynaecologist

Dr. Sreeparna Roy

Obstetrician and Gynaecologist

8 Years • MBBS , MS (OBSTETRICS & GYNAECOLOGY), Fellowship in Infertility, Endoscopy & Ultrasonography), Fellowship in Laparoscopy & Hysteroscopy,DRM

Kolkata

Dr Utsa Basu Clinic, Kolkata

500

Dr. Revathi S Rajan, Obstetrician and Gynaecologist

Dr. Revathi S Rajan

Obstetrician and Gynaecologist

24 Years • MBBS, DGO, DNB.FFMM

Bengaluru

Apollo Clinic, JP nagar, Bengaluru

900

900

No Booking Fees

Dr. Swati Shah, Surgical Oncologist

Dr. Swati Shah

Surgical Oncologist

15 Years • DNB Surgical Oncology, certified Robotic Cancer Surgeon

Ahmedabad

Apollo Hospitals Gandhinagar, Ahmedabad

recommendation

91%

(25+ Patients)

1500

1600

No Booking Fees

Dr. Pakhee Aggarwal, Gynaecological Oncology & Robotic Surgery

Dr. Pakhee Aggarwal

Gynaecological Oncology & Robotic Surgery

18 Years • MBBS, MS, MRCOG (UK), FICOG, MIPHA, UICC Robotic Gynae-Oncology Fellowship (Canada), Commonwealth Gynae-Oncology Fellowship (Oxford, UK)

Delhi

Apollo Hospitals Indraprastha, Delhi

recommendation

93%

(25+ Patients)

2500

2500

No Booking Fees

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