Dietitians Share the Top 5 Foods to Eat If You Have PCOS

Polycystic ovarian syndrome (PCOS) is a common hormonal disorder among women of childbearing age, but it presents differently for everyone, making each experience unique. Irregular menstrual cycles, elevated androgen (male hormone) levels, insulin resistance and fertility issues are common characteristics of PCOS. The condition can also impact your metabolism, mood and long-term health.

While there is no one-size-fits-all diet for PCOS, nutrition plays a crucial role in managing symptoms and supporting overall health. Because low-grade chronic inflammation is a key characteristic of PCOS, certain foods that can help reduce inflammation may also help you manage PCOS. 

Here, dietitians specializing in women’s health and metabolic nutrition weigh in, offering valuable advice on the top five nourishing foods for PCOS.

1. Flaxseeds 

Flaxseeds are rich in lignans, a compound that can potentially affect estrogen metabolism. Courtney Minors, M.S., RD, LDN, calls flaxseed “an anti-inflammatory powerhouse for PCOS, offering omega-3 fats, fiber and lignans that support hormone balance, reduce inflammation and improve insulin sensitivity.” For those who have been diagnosed with PCOS, Minors states that 4 tablespoons daily may help lower insulin, triglycerides and inflammatory markers.

While adding flaxseed to your smoothies or yogurt is a typical go-to, Minors recommends a next-level option: Use the seeds to coat lean proteins like chicken breast or fish for extra crunch.

2. Berries

Berries such as blueberries, strawberries, blackberries and raspberries are often fan favorites for incorporating fruit into the diet. These fruits are not only delicious but are also naturally sweet with a lower impact on blood sugar than other fruits, making them perfect for those managing PCOS.,

Berries are rich in polyphenols and vitamin C, which may help reduce inflammation and oxidative stress, as is often seen with PCOS., 

Kimberly Wisner, RDN, CDCES, recommends adding berries to your diet if you’re managing PCOS for this very reason. Wisner highlights that berries are versatile and can be part of breakfast, lunch, dinner or snacks. They can also be incorporated into smoothies, served on the side with a meal, or paired with nuts as a snack to increase satiety.

3. Turmeric

Turmeric is well known as a potent anti-inflammatory and antioxidant food due to its active compound, curcumin. Diabetes specialist Kimberley Rose-Francis, RDN, LD, recommends incorporating turmeric, explaining that it may be beneficial for people living with PCOS because PCOS is often linked to chronic, low-grade inflammation.” 

A meta-analysis of 447 women with PCOS found that the consumption of curcumin could potentially decrease inflammation, blood glucose, weight and lipid profiles of those with PCOS.

Pairing curcumin with black pepper significantly increases curcumin’s availability. Although studies often focus on curcumin in supplement form, regularly incorporating fresh or dried turmeric into dishes is a great way to reap some of its benefits.

4. Fatty Fish

Fatty fish such as salmon and sardines are rich in omega-3s, specifically EPA and DHA. Wintana Kiros, RDN, LDN, explains that omega-3s can help calm inflammation and lower androgen and testosterone levels in women with PCOS., 

Because PCOS can increase your risk of heart disease, the addition of omega-3-rich fatty fish is essential for long-term health., You can consume fatty fish at any time of day. Smoked salmon or canned sardines can be served with berries and potatoes for a savory breakfast, or used in quick salads for lunch or dinner. 

5. Fermented Foods

When it comes to inflammation and hormone metabolism, gut health plays a key role. Fermented foods that are rich in probiotics are beneficial for a balanced gut microbiome, which in turn may help to improve insulin sensitivity, a symptom of PCOS., 

Choosing fermented foods can be quick and easy. Options include kimchi, sauerkraut, miso and kombucha, which can provide probiotics that are supportive of both metabolic and digestive health for those managing PCOS. 

Other Strategies to Manage PCOS

While we have established that nutrition plays a vital role in the management of PCOS, Kiros shares that true management comes from an anti-inflammatory lifestyle. This involves the food you eat, prioritizing sleep, stress management and emotional resilience.

Reduce Stress

Stress is a key driver of inflammation through hormones like cortisol. Studies show that elevated cortisol levels can lead to a blood sugar imbalance, negatively impacting PCOS. Implementing practices such as deep breathing, yoga or mindfulness may help reduce cortisol levels and improve overall well-being in those managing PCOS.

Get Adequate Sleep

Getting enough sleep has been shown time and time again to be essential to overall health. Research recommends an average of seven to nine hours of sleep each night.

Stay Active

Regular exercise can support weight management, hormone balance and insulin sensitivity. Research shows women with PCOS should include some vigorous-intensity exercise and resistance training to reap these benefits. Choose movements that you enjoy so that you are more likely to be consistent. 

Our Expert Take 

Food choices can be a supportive tool in helping to manage PCOS symptoms. Staples like berries, pumpkin seeds and flaxseed provide fiber that helps balance blood glucose levels and support gut health. At the same time, fatty fish and turmeric contain nutrients that support the fight against chronic inflammation. Together with other anti-inflammatory lifestyle habits, getting plenty of these foods can create a pattern of eating that helps you take control of PCOS management.