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Eating Right with PCOS: Foods to Manage Your Health

Updated: Feb 10

girl suffering from stomach problem

Polycystic Ovarian Syndrome (PCOS) is a hormonal disorder that affects about five million women in the United States. While PCOS comes with a range of symptoms and challenges, diet plays a crucial role in managing this condition. Making informed food choices can help alleviate symptoms and improve overall well-being. In this blog post, we will explore foods that can benefit those with PCOS and provide valuable insights into how to incorporate them into your diet.

1. Fiber-Rich Foods: Fiber is a PCOS-friendly nutrient that helps stabilize blood sugar levels and promotes fullness. Foods like whole grains (oats, brown rice), legumes (beans, lentils), and plenty of fruits and vegetables are excellent sources of fiber. Including these in your meals can help regulate insulin and reduce insulin resistance, a common issue in PCOS.

2. Lean Proteins: Lean proteins like chicken, turkey, fish, and tofu can help keep you feeling full and maintain muscle mass. Protein-rich foods are essential for managing weight, which can be a challenge for those with PCOS due to hormonal imbalances.

3. Healthy Fats: Incorporating sources of healthy fats, such as avocados, nuts, seeds, and olive oil, can aid in reducing inflammation and supporting hormonal balance. Omega-3 fatty acids, found in fatty fish like salmon and walnuts, are particularly beneficial for women with PCOS.

4. Low-Glycemic Carbohydrates: Choosing carbohydrates with a low glycemic index, like sweet potatoes, quinoa, and whole-grain bread, can help control blood sugar levels and reduce insulin resistance. These foods are absorbed more slowly, preventing sudden spikes and crashes in blood sugar.

5. Dairy Alternatives: Many women with PCOS find that dairy products can exacerbate their symptoms. Consider switching to dairy alternatives like almond milk, soy milk, or coconut yogurt to avoid potential hormone-disrupting effects.

6. Anti-Inflammatory Foods: Chronic inflammation is often linked to PCOS. Incorporating anti-inflammatory foods like turmeric, ginger, berries, and leafy greens into your diet can help reduce inflammation and alleviate symptoms.

7. Cinnamon: Cinnamon has been shown to improve insulin sensitivity. Sprinkle it on your oatmeal or add it to your morning coffee for a flavorful and beneficial twist.

8. Moderate Your Sugar Intake: Reducing added sugars and sugary snacks is crucial for managing insulin levels. Opt for natural sweeteners like honey or maple syrup in moderation and limit your consumption of sugary beverages and desserts.

9. Hydrate with Water and Herbal Teas: Staying well-hydrated is essential for overall health and can help with weight management. Choose water and herbal teas over sugary sodas and energy drinks.

10. Portion Control: Pay attention to portion sizes to avoid overeating, which can lead to weight gain, a common concern for those with PCOS. Eating smaller, balanced meals throughout the day can help regulate blood sugar.

While there is no one-size-fits-all approach to managing PCOS through diet, making these healthy food choices can be a valuable step in the right direction. Consult with a healthcare professional or a licensed nutritionist here at NextGeneration Nutrition to create a personalized nutrition plan tailored to your specific needs. Remember that consistency and patience are essential when making dietary changes; with time, you can experience improved PCOS symptoms and better overall health.

Please schedule a FREE consultation if you would like to learn how we can work together to achieve your health goals!


Jessica Mantell M.S., C.N.S., L.D.N.

CEO & Founder of NextGeneration Nutrition

Jessica Mantell, CEO, M.S, LDN, Founder

NextGeneration Nutrition believes that better health should be accessible to everyone and that we all are able to improve our health through good nutrition, physical activity, and lifestyle change. We do not support setting shame-based goals but encourages embracing our bodies, genetics, and personality. Our philosophy is abandoning the “One Size Fits All” mentality to create a personalized wellness plan based on your biological makeup and your lifestyle.

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