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What Diet To Follow For PCOS

Polycystic ovary syndrome (PCOS) is a condition that causes hormonal imbalances and problems with metabolism.

PCOS is a major health condition experienced by 1 out of 10 women who are in childbearing age. It can also lead to other serious health challenges, such as the increased risk of endometrial cancer, diabetes, cardiovascular problems and sometimes depression.
Some research has shown that diet can help reduce this condition and also prevent it. So let's find out what diet you should follow...

Three diets that may help people with PCOS manage their symptoms are:


  • A low glycemic index (GI) diet: The body digests foods with a low GI slowly than the food which has a higher GI, due to this they do not cause insulin levels to rise as much or as quickly as other foods, such as with hight carbohydrates. Foods with a low GI diet include whole grains, legumes, nuts, seeds, fruits, starchy vegetables, and other unprocessed, low-carbohydrate foods.
  • Anti-inflammatory diet: Foods such as fatty fish, leafy greens, berries, and extra virgin olive oil, may reduce inflammation-related symptoms, such as fatigue.
  • The DASH diet: Doctors often recommend the Dietary Approaches to Stop Hypertension (DASH) diet to help manage PCOS symptoms for the long term.
    DASH diet is rich in fish, poultry, fruits, whole grain, vegetables and low-fat dairy produce. Hence discouraging the foods that are high in saturated fat and sugar.

A PCOS diet includes the following foods:

  1. Natural, unprocessed foods
  2. High-fibre foods
  3. Fatty fish, including salmon, tuna, sardines, and mackerel
  4. Kale, spinach, and other dark, leafy greens
  5. Red coloured fruits, such as red grapes, blueberries, blackberries, and cherries
  6. Broccoli and cauliflower
  7. Dried beans, lentils, and other legumes
  8. Healthy fats, such as olive oil, as well as avocados and coconuts
  9. Nuts, including pine nuts, walnuts, almonds, and pistachios
  10. Dark chocolate in moderation
  11. Spices, such as turmeric and cinnamon

People on a PCOS diet or with PCOS should avoid foods already recognised as unhealthful. These include:


  1. Refined carbohydrates, such as mass-produced bakery items.
  2. Fast Food especially which are deep-fried.
  3. Sugar loaded beverages, such as sodas and energy drinks.
  4. Processed meats, such as hot dogs, sausages etc.
  5. Solid fats, including margarine, shortening, and lard.
  6. Consuming excess red meat, such as steaks, hamburgers, and pork.


Tacking good and proper care of your body results in healthy living and thus to a healthy lifestyle. Make sure to get a proper diet plan from a dietician. 
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