If you’ve been diagnosed with Polycystic Ovarian Syndrome (PCOS), you’ve probably felt overwhelmed and confused by all of the conflicting nutrition information out there. From dairy-free to keto, there are a lot of opinions about what foods are “best” for managing PCOS symptoms.
The truth is, there is no one-size-fits-all diet for anyone, especially anyone with PCOS. PCOS manifests itself differently in each person, with unique symptoms and challenges.
That’s why I always recommend seeking personalized support with a certified health coach or nutritionist whenever possible, so you can get tailored recommendations based on your unique needs and goals.
That said, there are a few general nutrition principles that can significantly combat negative PCOS symptoms like weight gain, irregular periods, and hormonal acne (to name a few!).
Here’s a breakdown of the key components and some of the best foods to eat with PCOS:
Achieving an overall balanced intake of macronutrients—proteins, carbohydrates, and fats—is crucial for managing insulin levels. Opt for lean proteins like poultry, fish, and lean cuts of grass-fed meat. Include complex carbohydrates such as whole grains, fruits, and vegetables, and embrace healthy fats like avocados and nuts.
PCOS is often associated with insulin resistance, making it essential to choose low-glycemic foods that have a minimal impact on blood sugar levels. This means incorporating whole grains, beans and lentils, and non-starchy vegetables into your diet while limiting refined carbohydrates and sugary snacks can help manage blood sugar and lead to sustainable weight loss.
Chronic inflammation is a common underlying symptom of PCOS, which often leads to things like painful hormonal acne and bloating. Combat this by including anti-inflammatory foods like fatty fish (also rich in omega-3 fatty acids), turmeric, ginger, and green leafy vegetables to your meals daily.
Folate is crucial for reproductive health and can support regular ovulation and menstrual cycles with PCOS. Leafy greens, citrus fruits, and legumes are excellent sources to eat for PCOS.
A healthy gut is closely linked to overall well-being, including reproductive health, clearer skin, and weight loss. Yogurt, kefir, sauerkraut, and other probiotic-rich foods can promote a balanced gut microbiome, in addition to a probiotic supplement.
PCOS-Friendly Smoothie
Recipe Type:Breakfast
Dietary Info:Dairy-Free
Ingredients:
10 oz water or plain non-dairy milk (hemp or macadamia milk are great options!)
2 scoops of Whey Protein Isolate Powder (I recommend Thorne)
1 handful of frozen organic kale
½ organic green apple
½ frozen organic banana
Squeeze of ½ lime
Small piece of ginger
Big handful of ice
Instructions:
1. Add all ingredients to a blender and blend on high until smooth.
Blood Sugar Balancing Salad
Recipe Type:Lunch, Dinner
Dietary Info:Dairy-Free
Ingredients:
2 cups organic leafy greens (like kale, spinach, or arugula)
4 oz organic, pasture-raised protein (like chicken, ground turkey, or garbanzo beans)
2-3 organic non-starchy veggies (like cucumber, onion, tomato)
1 tbsp of extra virgin olive oil
1 tbsp of ACV
Juice of ½ lemon
1/2 organic avocado
Instructions:
1. Combine greens, protein, vegetables, and avocado in a bowl.
2. In a separate bowl, whisk EVOO, AVC, and lemon juice together.
3. Dress salad and enjoy!
Anti-Inflammatory Salmon with Greens
Dietary Info:Dairy-Free
Serving Size:2
Ingredients:
8 oz filet of wild caught salmon
1 lemon
1 bunch of dill
1 head of dino kale (can sub with any hearty leafy green)
2-3 garlic cloves
1 tbsp extra virgin olive oil
Salt and pepper
Instructions:
1. Drizzle a generous coat of olive oil over the salmon.
2. Season with salt and pepper.
3. Top with 4 slices of lemon and 1 tbsp of dill.
4. Place on a lined baking sheet and bake in the oven at 400° F for 20 minutes.
5. While the salmon is baking, de-stem and chop dino kale.
6. Sauté extra virgin olive oil in a large pot.
7. Add minced garlic and let it sauté for another minute.
8. Add kale leaves to the pot and quickly cover, steaming for about 3-5 minutes or until kale is wilted.
9. Remove salmon from oven. Plate and serve.
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Caroline Lalier is a Certified Holistic Nutrition Health Coach. Caroline graduated from the Institute for Integrative Nutrition with advanced training in women’s hormone health. Her one-on-one coaching practice, Serenity Health, provides the highest level of support and accountability to implement sustainable nutrition and lifestyle habits that lead to long-term results. Caroline’s specialties include:
- Polycystic Ovarian Syndrome (PCOS)
- Disordered eating
- Fertility, IVF, pregnancy, and postpartum nutrition
- Sustainable weight loss
- Gut health (IBS, IBD, Crohn’s)
- Family nutrition
Book a complimentary health consultation today to learn more. For all things nutrition, hormone balance, and holistic health, check out SerenityHealthHQ.com and follow @SerenityHealthHQ on Instagram and TikTok.
The content provided in this article is provided for information purposes only and is not a substitute for professional advice and consultation, including professional medical advice and consultation; it is provided with the understanding that Poosh, LLC (“Poosh”) is not engaged in the provision or rendering of medical advice or services. The opinions and content included in the article are the views of the author only, and Poosh does not endorse or recommend any such content or information, or any product or service mentioned in the article. You understand and agree that Poosh shall not be liable for any claim, loss, or damage arising out of the use of, or reliance upon any content or information in the article.
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