Recommended Foods for PCOS
Women with PCOS should follow a balanced diet emphasizing low-glycemic index carbohydrates, high fiber, lean proteins, fruits, vegetables, legumes, nuts, seeds, and dairy, while limiting saturated fats and cholesterol intake. 1, 2
Core Dietary Principles
Macronutrient Distribution
- Aim for 40% of energy from carbohydrates, 30% from fats, and 30% from protein to reduce PCOS symptoms and improve metabolic balance 3
- Restrict total fat intake to ≤30% of total calories with minimal saturated fat 4
- Prioritize high-fiber foods from predominantly low-glycemic-index carbohydrate sources 2
Specific Food Groups to Emphasize
Fruits and Vegetables
- Increase intake of total fruits and vegetables, as women with PCOS typically consume lower amounts than those without PCOS 5
- Focus on variety and adequate daily servings across the lifespan 1
Whole Grains
- Choose whole grains over refined grains, as grain intake tends to be lower in PCOS populations 5
- Select low-glycemic-index options to help regulate blood glucose and insulin levels 2, 4
Protein Sources
- Consume lean proteins including fish, poultry, eggs, legumes, and low-fat dairy 1, 6
- Eat fish at least twice weekly for omega-3 fatty acids and important vitamins and minerals 5
- Include legumes (beans, peas, lentils) at least four times per week 5
- Choose lean meats and remove visible fat; use cooking methods like roasting, baking, or poaching that require minimal added fat 5
Nuts, Seeds, and Legumes
- Regularly incorporate nuts, seeds, and legumes, as these are often under-consumed in PCOS 5
- These provide essential nutrients including magnesium and zinc, which tend to be deficient in PCOS 5, 6
Dairy Products
- Include dairy products daily as part of a balanced approach 5
- Choose lower-fat options when appropriate 5
Specific Nutrient Considerations
Address Common Deficiencies
- Increase magnesium-rich foods (leafy greens, nuts, seeds, whole grains, legumes) as magnesium intake is significantly lower in PCOS 5, 6
- Boost zinc intake (lean meats, shellfish, legumes, nuts, seeds) as zinc tends to be deficient 5, 6
- Reduce dietary cholesterol as women with PCOS consume significantly higher amounts 5, 6
Dietary Patterns with Evidence
Mediterranean Diet Approach
- Higher adherence to Mediterranean dietary patterns and anti-inflammatory eating is linked to lower PCOS risk 5
- This pattern naturally emphasizes the food groups listed above 7
Low-Glycemic Index Focus
- Prioritize low-GI carbohydrates to improve insulin sensitivity and reduce insulin levels, which are central to PCOS pathogenesis 2, 4
- High intake of high-GI carbohydrates contributes to dyslipidemia, weight gain, hunger, and carbohydrate cravings 4
Practical Implementation
Meal Distribution
- Distribute calorie intake across several meals per day with low intake from snacks and drinks 4
- For weight management, create an energy deficit of 500-750 kcal/day (targeting 1,200-1,500 kcal/day total) based on individual requirements 1, 8
Individualization Within Framework
- While no specific diet type has proven superior, these general principles should be adapted to food preferences and cultural needs 1, 6
- Avoid unduly restrictive or nutritionally unbalanced diets 1
Critical Pitfalls to Avoid
- Do not neglect dietary intervention in lean PCOS patients—insulin resistance affects all PCOS phenotypes regardless of BMI and requires dietary management 1, 6
- Avoid high-saturated-fat diets, as fat restriction improves endocrine features and cardiometabolic risk even without marked weight loss 4
- Do not rely solely on calorie restriction; dietary composition matters significantly for insulin regulation 2
- Recognize that women with PCOS exhibit poorer overall diet quality and consumption of major food groups, requiring active dietary counseling 5