Hummus and Yoghurt for PCOS Management
There is no evidence that hummus or yoghurt specifically help manage PCOS symptoms—what matters is overall caloric reduction and a balanced diet, not individual food choices. 1
The Evidence on Specific Foods in PCOS
The 2020 International Evidence-Based Guideline for PCOS explicitly addresses this question and found no benefit of any specific dietary composition or individual foods over others. 1 The guideline reviewed multiple randomized controlled trials comparing different dietary approaches (high-protein vs. high-carbohydrate, DASH diet vs. control, varying macronutrient compositions) and found no difference for the majority of anthropometric, metabolic, fertility, quality of life, and emotional well-being outcomes. 1
What Actually Works
The only consistent finding across all studies was that any diet aimed at reducing weight provided benefit to women with PCOS—regardless of the specific foods or macronutrient composition. 1
Practical Dietary Recommendations
Instead of focusing on hummus, yoghurt, or any specific "PCOS foods," follow these evidence-based principles:
Energy Reduction for Weight Loss
- Create an energy deficit of 30% or 500-750 kcal/day (targeting 1,200-1,500 kcal/day total), considering individual energy requirements, body weight, and physical activity levels. 2, 3
- Aim for 5-10% weight loss if overweight, which yields significant clinical improvements. 2, 3
General Healthy Eating Principles
- Focus on a balanced diet low in saturated fat and high in fiber, emphasizing individual preferences and cultural needs rather than restrictive food rules. 1, 2
- Avoid unduly restrictive or nutritionally unbalanced diets. 2
- No specific diet type (low-carb, high-protein, DASH, etc.) has proven superior—choose what you can sustain long-term. 1, 2
Why This Matters
The guideline authors specifically noted that "consumer targeted information about PCOS purport the benefit of specific macronutrient composition" but emphasized that "assertions that specific dietary composition has selective long-term advantages at this stage appear to be unjustified." 1 This recommendation was prioritized precisely because women with PCOS are bombarded with claims about "PCOS superfoods" that lack scientific support. 1
Beyond Diet: Complete PCOS Management
Physical Activity (Essential Component)
- Engage in at least 150 minutes/week of moderate-intensity physical activity or 75 minutes/week of vigorous-intensity activity. 2, 3
- For weight loss, increase to at least 250 minutes/week of moderate-intensity or 150 minutes/week of vigorous-intensity activity. 2, 3
- Include muscle-strengthening activities on 2 non-consecutive days per week. 2
Behavioral Strategies
- Implement SMART goal-setting (specific, measurable, achievable, realistic, timely) and self-monitoring. 2, 3
- Use behavioral strategies including stimulus control, problem-solving, slower eating, and relapse prevention. 2, 3
Critical Pitfall to Avoid
Do not waste time and money pursuing specific "PCOS-friendly" foods or restrictive dietary patterns when the evidence shows that total caloric intake—not food selection—drives outcomes. 1 Women with PCOS often receive dietary information from unregulated sources rather than healthcare professionals, leading to unnecessary dietary restrictions and poor adherence. 4
The emphasis should be on sustainable, culturally appropriate eating patterns that create an energy deficit if weight loss is needed, combined with regular physical activity and behavioral support. 1, 2