There’s no specific diet for polycystic ovary syndrome, but adopting some general eating strategies may help ease symptoms of this hormonal disorder.

If you’re living with polycystic ovary syndrome (PCOS), you may wonder if tweaking your diet might ease some of the symptoms that come with this hormonal condition, like menstrual irregularities, weight gain, and hair loss. The answer, encouragingly, is yes: Although there’s no single “PCOS diet,” making meaningful shifts in what you eat could help with managing the condition, along with reducing your risk of common PCOS complications like diabetes and cardiovascular disease.

“When addressing PCOS, one of the first courses of action that medical professionals recommend is dietary and lifestyle changes,” says Kecia Gaither, M.D., an OB/GYN and director of perinatal services and maternal fetal medicine at NYC Health + Hospitals/Lincoln in the Bronx, NY. “Not only can this help lower the risk of developing an issue like diabetes, it may also improve issues like menstrual regularity and weight gain.”

Let’s look at the role that your food choices can play in keeping PCOS in check, plus other lifestyle steps that can help you live better with this condition.

PCOS is a common hormonal disorder in women in which excess follicles (tiny fluid-filled sacs that contain immature eggs) grow on the ovaries—the small, oval-shaped glands in the female reproductive system that produce eggs and hormones. The excess follicles cause an overabundance of reproductive hormones to be produced. In addition to abnormal hormone production, PCOS is often marked by systemic inflammation throughout the body.

According to the World Health Organization (WHO), PCOS affects between 8% and 13% of reproductive-aged women worldwide, with up to 70% of those women remaining undiagnosed. A diagnosis of PCOS is based on having at least two of the following criteria, known as the Rotterdam criteria:

• Abnormal periods

• Evidence of elevated androgens (a.k.a. “male” hormones, although they are present in both men and women)

• High number of follicles on the ovaries. (These are sometimes referred to as cysts, but this is technically a misnomer, despite the condition’s name.)

Per the National Institutes of Health, symptoms of PCOS—largely triggered by the excessive hormone production it causes—include:

• Acne that doesn’t respond well to common treatments

• Increased hair growth on the face, chest, belly, or upper thighs

• Infertility

• Oily skin

• Patches of thickened, dark, velvety skin

• Weight gain, especially around the waist

• Menstrual irregularities like skipped periods, no periods, very heavy periods, or bleeding but no ovulation

PCOS usually starts during adolescence, but symptoms may fluctuate over time, according to the WHO. It’s considered a chronic condition that doesn’t yet have a cure, but some symptoms can be improved through lifestyle changes, medications, and fertility treatments.

Weight gain, particularly in the abdomen, is a common feature of PCOS and can be problematic because carrying extra weight in this area is associated with insulin resistance, according to Sheryl Ross, M.D., an OB/GYN at Providence Saint John’s Health Center in Santa Monica, CA. Insulin resistance happens when your body’s cells stop responding to insulin, a hormone that signals cells to take glucose (sugar) out of the blood to use for energy. As a result, blood sugar levels rise. According to research in Endocrine Reviews, insulin resistance may affect up to 70% of people with PCOS. Insulin resistance and excess weight can both exacerbate symptoms of PCOS like irregular periods, excessive hair growth, and acne, Dr. Ross notes.

Weight gain and insulin resistance contribute to each other in a vicious cycle and often occur as part of a cluster of risk factors known as metabolic syndrome, which increases the likelihood of heart disease, diabetes, and other health problems. According to the National Heart, Lung, and Blood Institute, metabolic syndrome is diagnosed if you have three or more of the following issues:

• A large waist circumference (more than 35 inches in women or 40 inches in men)

• Low HDL, or “good,” cholesterol (less than 40 mg/dL in men or 50 mg/dL in women, or you are on medication for low HDL)

• High triglycerides (150 mg/dL or higher, or you are on medication for high triglycerides)

• High fasting blood glucose (100 mg/dL or higher, or you are on medication to lower blood sugar)

• High blood pressure (130/85 mm Hg or more, or you are on medication for high blood pressure)

Research shows that one-third of women with PCOS have metabolic syndrome. This helps explain why women with PCOS are more prone to a number of serious medical conditions that are tied to excess body weight, insulin resistance, and/or metabolic syndrome, Dr. Ross notes, including:

• Anxiety

• Depression

• Endometrial cancer

• Heart attacks

• High blood pressure

• High cholesterol

• Sleep apnea

• Type 2 diabetes

 

 

While diet can’t make PCOS go away, eating healthfully can help reduce symptoms and decrease your risk of complications like heart disease and diabetes, according to Mass General Brigham Hospital.

“A balanced diet can help regulate insulin levels, control weight, and improve menstrual regularity,” says Dr. Ross. “A nutrient-rich diet can also reduce inflammation and support overall hormonal balance.”

She adds that specific dietary approaches, including the Mediterranean diet and low-glycemic-index diets, have been shown in research to be particularly beneficial for individuals with PCOS.

Both of those eating patterns can help maintain a steady blood sugar level and also curb inflammation. Key features of both eating plans include:

High Fiber Foods

Emphasizing fiber-rich fruits, vegetables, and whole grains can not only help regulate blood sugar levels but also improve digestive health, says Jennifer Pfleghaar, D.O., an osteopathic physician specializing in emergency medicine and integrative medicine in Perrysburg, OH.

“Another advantage to high-fiber foods is that they promote feelings of fullness, which can aid in weight management,” Dr. Pfleghaar says. High-fiber foods, particularly fruits and vegetables, also tend to be rich in disease-fighting antioxidants.

Healthy Fats

Since PCOS involves increased inflammation in the body, focusing on healthy fats that have anti-inflammatory properties can be helpful for managing PCOS symptoms, says Dr. Pfleghaar. Beneficial fats include omega-3 fatty acids, found in fatty fish and flaxseeds, as well as the unsaturated fats in olive oil, avocados, nuts, and other seeds. The Mediterranean diet, with its abundant olive oil and seafood, is high in healthful fats as well as low in the unhealthy (saturated) fats that are linked to numerous diseases.

Lean Protein

Both the Mediterranean diet and the low-glycemic-index approach emphasize lean protein such as fish, beans, chicken and turkey breast, eggs, tofu, and lean cuts of beef. “Protein sources like these have a minimal impact on blood sugar levels, making them ideal for managing insulin resistance,” says Dr. Pfleghaar. They’re also satiating, since they take longer to digest than simple carbohydrates.

What to Avoid

Dietary changes don’t just include what to add into your everyday mix; it’s also important to limit or avoid certain foods and beverages. Dr. Ross notes that cutting down on alcohol and sugar can be helpful, since both of those can raise inflammation levels.

Also, limiting your intake of sodium and partially hydrogenated oils (found in some ultra-processed foods such as ready-to-eat meals and snacks) can help lower the heart risks associated with PCOS, she adds.

 

 

As with diet, other shifts in your daily lifestyle may help regulate insulin and lower inflammation. Our experts say these changes can be helpful for PCOS management:

Physical Activity

“Regular exercise can reduce the risk of every major chronic disease including high blood pressure, high cholesterol, diabetes, stroke, obesity, and certain cancers,” says Dr. Ross. The U.S. government’s physical activity guidelines recommend at least 150 minutes of moderate intensity exercise per week—such as 30 minutes per day, five days a week—as well as two sessions of muscle-strengthening activity weekly.

Regular physical activity helps increase lean muscle mass, improves insulin sensitivity, supports weight management, strengthens the immune system, and improves mental and emotional well-being, she adds.

Sleep

Getting enough sleep is critical for physical and mental health for everyone, and it’s particularly important when you have PCOS since research has linked shorter sleep duration to greater insulin resistance.

“It’s recommended to get seven to eight hours per night of quality sleep,” says Dr. Ross. “Getting adequate sleep supports physical health, mental and emotional focus, hormonal balance, and overall wellness.”

Stress Management

Chronic stress can exacerbate PCOS symptoms by increasing cortisol levels, which may contribute to weight gain and insulin resistance, says Dr. Pfleghaar. Cortisol is the hormone associated with the “fight or flight” response, and although we all need a certain amount of this hormone to clear our to-do lists every day, having chronically elevated cortisol has been linked with numerous health issues, including lower immune response. That underscores the importance of incorporating de-stress strategies into your daily life like mindfulness, deep breathing exercises, meditation, or simply taking more work breaks.

Although dietary changes aren’t a cure for PCOS, they can be helpful in a number of ways when you have the condition, says Dr. Ross. Adjusting your diet could lead to reducing excess weight and better controlling your insulin response as a result, and focusing on foods rich in antioxidants may lower inflammation levels, which could lead to symptom relief. If you have PCOS and you’re not sure where to start with diet and lifestyle shifts, talk with your doctor and perhaps get a referral to a clinical dietitian who can help you put together a meal plan and advise you on which foods to avoid.