Discover the Best Foods for PCOS Management

Jodie Relf
16 minutes ago
3 min read

Polycystic Ovary Syndrome (PCOS) affects millions of women worldwide, influencing hormones, metabolism and overall wellbeing. If you’ve ever felt confused about what to eat or frustrated by the endless “don’t eat this” lists online - you’re not alone.

The good news? Nutrition really can make a difference. But managing PCOS isn’t about cutting out entire food groups or following restrictive diets. It’s about finding a balanced, sustainable way of eating that supports your hormones, energy and long-term health.

Why Nutrition Matters for PCOS

PCOS can affect how your body uses insulin, your hormone balance, and even how you feel day to day. The food you eat has a direct impact on these systems - which means small changes can lead to big improvements.

When you focus on nourishing meals, you can:

Support steady blood sugar levels (goodbye, energy crashes and cravings)
Reduce inflammation that can worsen symptoms
Improve digestion and gut health
Support hormone balance and regular cycles

The Best Foods for PCOS

A PCOS-friendly diet focuses on foods that stabilise blood sugar, reduce inflammation and support overall wellbeing - without unnecessary restriction.

1. Whole Grains

Brown rice, quinoa, oats, and barley release glucose slowly and provide valuable fibre to support gut and hormone health.

Try swapping white rice for basmati brown rice or adding cooked quinoa to salads for a fibre boost.

2. Lean Proteins

Chicken, fish, eggs, tofu, beans, and lentils help stabilise blood sugar and support hormone production.

Include a source of protein at every meal - such as Greek yoghurt at breakfast or chickpeas in a salad.

3. Healthy Fats

Avocado, olive oil, nuts, seeds, and oily fish (like salmon or mackerel) provide anti-inflammatory omega-3s that support hormonal balance.

Add a handful of nuts to snacks or drizzle olive oil over veggies.

4. Fibre-Rich Fruits and Veggies

Aim for variety - especially different colours. Think broccoli, spinach, carrots, berries, and apples. Fibre helps balance blood sugar and supports gut bacteria linked to hormone regulation.

Add grated veg into sauces or muffins - an easy way to boost fibre.

Close-up view of a bowl of mixed berries and nuts — Mixed berries and nuts for PCOS diet

Mixed berries and nuts are excellent low GI snacks for PCOS management.

Small Swaps That Add Up

You don’t need a diet overhaul - small, consistent tweaks can make a huge difference.

✅ Add 1 tbsp of flaxseeds to breakfast = +2g fibre

✅ Add ½ cup of berries = +4g fibre and antioxidants

✅ Snack on 2 cups of popcorn = +5g fibre

✅ Keep 2 squares of dark chocolate = +1g fibre (yes, it counts!)

Total = 12g more fibre each day — which is enough to reach your recommended daily target of 30g.

Anti-Inflammatory Foods for PCOS

Inflammation can worsen insulin resistance and hormonal imbalance. Eating anti-inflammatory foods can help your body feel calmer and more balanced.

Include:

Fatty fish (salmon, mackerel, sardines)
Colourful fruit and veg (especially berries and leafy greens)
Herbs and spices (turmeric, ginger, garlic)
Nuts and seeds (walnuts, chia, flaxseeds)

A simple salmon tray bake with roasted veggies and olive oil ticks every anti-inflammatory box.

Eye-level view of a plate with grilled salmon and steamed vegetables — Grilled salmon and vegetables for anti-inflammatory PCOS diet

Grilled salmon and vegetables provide essential omega-3 fatty acids and antioxidants.

Managing Insulin Resistance

Insulin resistance is one of the most common challenges with PCOS - and diet is one of the most powerful tools to manage it.

Tips to improve insulin sensitivity:

Choose whole, minimally processed carbs (like oats, brown rice, and sweet potato)
Always pair carbs with protein or healthy fat to slow digestion
Avoid skipping meals — aim for regular, balanced eating to stabilise energy

Example: apple slices with peanut butter or wholegrain toast with avocado and boiled eggs.

Lifestyle Habits to Support Your PCOS Diet

Your diet works best alongside simple lifestyle habits:

Move daily — walking, yoga, or resistance training improves insulin sensitivity.

Sleep 7–9 hours — good sleep supports hormone regulation and recovery.

Manage stress — even five minutes of deep breathing can help reduce cortisol and improve energy.

Managing PCOS through nutrition isn’t about perfection or restriction - it’s about learning to work with your body, not against it.

Every woman’s experience is unique, so what works for one person may look different for another. The key is finding an approach that supports your energy, hormones, and lifestyle - while still allowing you to enjoy food and live your life.

If you’re feeling unsure where to start, that’s exactly what I help women with - making PCOS nutrition simple, evidence-based, and sustainable.

👉 Book a free discovery call - let's chat about what your next steps could look like (no obligations to work with me)