Best Diet for PCOS: Science-Backed, Non-Diet Approach to Hormone Balance

Why Finding the Best Diet for PCOS Feels So Confusing

When you live with PCOS, the constant noise about diets can be overwhelming. Keto. Low-carb. Intermittent fasting. It seems like everyone has a quick fix or miracle plan to “fix” your symptoms.

But here’s the truth: PCOS is a complex, lifelong condition that can’t be “cured” with restrictive dieting.

At the heart of managing PCOS is learning how food can support your body and hormones, rather than control them. If you’re tired of diet rules and want a sustainable, science-backed way to ease symptoms like insulin resistance, elevated testosterone, irregular cycles, and difficulty losing weight, you’re in the right place.

This blog is grounded in the latest research (from the last 5 years) and takes a non-diet, compassionate approach to PCOS nutrition.

Why Diet Matters for PCOS

PCOS is driven by root causes such as insulin resistance, chronic inflammation, and hormonal imbalances. What you eat can have a powerful impact on these factors — not because you need to follow strict rules, but because the right nutrients can help support your metabolism, cycles, and energy.

Research shows that nutrition can:

• Improve insulin sensitivity

• Reduce elevated androgens (like testosterone)

• Support regular ovulation and menstrual cycles

• Reduce cravings and stabilise energy levels

  
  

Even small, consistent dietary changes can make a big difference in day-to-day life.

The Best Diet for PCOS: What Science Says

Here are the most effective, evidence-based nutrition strategies for improving PCOS symptoms — without dieting or deprivation.

1. Focus on Low Glycaemic Index (GI) Carbohydrates

Low-GI foods are digested more slowly, leading to more stable blood sugar and insulin levels. This matters for PCOS because insulin resistance can drive both weight gain and excess androgen production.

The science: Studies show that low-GI diets can improve insulin sensitivity, reduce testosterone levels, and lead to more regular cycles. Benefits often occur even without weight loss.

Simple swaps:

• Whole grains like oats, quinoa, and barley instead of white rice or bread

• Whole fruit instead of juice

• Beans and lentils as protein-rich, high-fibre carb sources

  
  

2. Prioritise Protein

Including protein with meals can help reduce blood sugar spikes, improve satiety, and support lean muscle mass — all helpful for insulin resistance and metabolic health.

The science: Higher-protein diets have been shown to reduce insulin levels, lower testosterone, and help reduce cravings.

Sources to include:

• Eggs, Greek yoghurt, tofu, lentils, beans, chicken, fish, nuts and seeds

  
  

3. Add Anti-Inflammatory Foods

Chronic low-grade inflammation is common in PCOS and contributes to hormonal and metabolic symptoms. Eating a variety of anti-inflammatory foods can help reduce this burden on the body.

The science: Diets rich in fibre, healthy fats, and antioxidants support reduced inflammation and better insulin function.

What to include:

• Colourful fruits and vegetables (aim for a variety across the week)

• Healthy fats from olive oil, nuts, seeds, and oily fish

• Spices like turmeric, cinnamon and ginger

  
  

4. Don’t Fear Carbohydrates

Despite popular belief, carbs are not the enemy. In fact, overly restricting them can worsen cravings and disrupt blood sugar balance.

The science: There is limited evidence supporting extremely low-carb or ketogenic diets for long-term PCOS management. Most benefits seen in the research come from choosing high-fibre, low-GI carbs, rather than cutting them out completely.

The goal: Create balanced meals with carbs, protein, healthy fats, and fibre to support stable blood sugar and steady energy.

5. Stay Consistent with Gentle Nutrition

One of the most impactful things you can do is bring consistency to your meals and snacks. Regular eating can help stabilise blood sugar and reduce the hormonal swings that contribute to fatigue, cravings, and mood changes.

Tips for gentle consistency:

• Don’t skip meals (especially breakfast)

• Try to include protein and fibre in each meal

• Stay hydrated and keep nourishing snacks on hand

  
  

6. The Mediterranean Diet for PCOS

The Mediterranean diet is one of the most researched dietary patterns in the world — and it’s particularly helpful for women with PCOS. Rich in whole grains, vegetables, legumes, healthy fats, and lean proteins, this way of eating is naturally anti-inflammatory and supports insulin sensitivity.

The science: Multiple studies show that a Mediterranean-style diet improves metabolic health, reduces inflammation, and supports hormone balance in women with PCOS.

How to make it practical: Cooking from scratch isn’t always realistic. That’s why I’ve partnered with Field Doctor — a brand creating delicious Mediterranean-inspired ready meals. Together, we’ve developed a range of meals designed specifically to support women with PCOS.

These meals are:

• Low glycaemic index to support blood sugar control

• Packed with fibre, protein, and healthy fats

• Convenient for busy days without compromising nutrition

  
  

This means you can nourish your body with meals aligned with the research, even when time or energy is low.

Need Help Getting Started?

Here's a List of Meal and Snack Ideas

Breakfast:

Nutty banana oats

Smashed avocado toast with egg

Cherry and cocoa breakfast smoothie

Topped nut butter on toast

Snack:

Apple slices with nut butter

Cheese with wholegrain crackers

Handful of almonds or walnuts with dried fruit

Hummus with veggies

Homemade lightly salted popcorn

Lunch:

Egg salad sandwich

Harissa chicken and faro salad

Salmon pasta salad

Soba noodle salad with prawn and ginger vinaigrette

Spicy chicken and avocado wrap

Snack:

Greek yogurt with granola

Baby carrots with hummus

Cottage cheese with fruit

Trail mix with nuts and dried fruit

Dinner:

Tomato, pepper and bean one pot

Burnt aubergine and veggie chilli

Coconut and lime Basa chowder

Sausage and vegetable tray bake with pesto

Tofu stir fry

Snack:

Dark chocolate with a handful of nuts

Air-popped popcorn

Cottage cheese with sliced cucumber on wholegrain crackers

Greek yoghurt with fruit

These options are packed with fibre, protein, healthy fats, and nutrients that support hormone balance, steady energy, and fullness between meals.

What About Keto and Intermittent Fasting?

While you might see headlines praising keto or fasting for PCOS, the evidence is still limited. Most studies are small and short-term, and many don’t account for long-term sustainability or mental health impacts.

As a non-diet dietitian, I don’t recommend extreme or highly restrictive eating patterns. If something feels unsustainable, isolating, or stressful, it’s unlikely to be helpful long term.

The Bottom Line: The Best PCOS Diet

The best diet for PCOS is one that:

✔ Nourishes your body with whole, enjoyable foods

✔ Supports your hormones and metabolism

✔ Fits your lifestyle without restriction

That might look like cooking simple, balanced meals at home — or choosing a Field Doctor PCOS meal on days when life feels busy. Both are valid, sustainable options that can work together.

Ready to Take the Next Step?

If you’re looking for tailored support, head to my Start Here page. You’ll find the different ways we can work together — from 1:1 consultations to structured programs and self-paced resources — so you can choose the option that best fits your goals.

And if you’re after quick, nourishing meal ideas, you can also explore the Field Doctor PCOS meal range that I helped create — designed to support hormone health and save time in the kitchen.