15 Best Healthy Foods To Eat When Dealing With PCOS

Discover the top 15 nutrient-rich foods that can support your journey with PCOS. From leafy greens to antioxidant-packed berries, nourish your body and manage symptoms effectively.

PCOS stands for Polycystic Ovary Syndrome, which can lead to symptoms such as irregular or painful periods, weight gain, and acne.

Although it’s essential to speak to a doctor about your healthcare plan, many people can manage their symptoms on some level by using health and lifestyle changes.

Reducing stress and adding exercise into your daily routine can help you deal with PCOS – and you may want to choose a high-fiber, low-sugar diet if you’re dealing with frustrating symptoms regularly.

The Best Foods to Eat When Dealing With PCOS

In this blog post, I’ve compiled the 15 best healthy foods to eat when dealing with PCOS.

I have personal experience with PCOS, which can be such a difficult, painful condition at times. However, I’ve found a few ways to manage my symptoms throughout the month naturally.

These foods have helped me deal with PCOS, and I hope they can help your symptoms, too.

1. Broccoli and Cauliflower

High-fiber foods like broccoli and cauliflower can help improve insulin resistance and lower cholesterol, both important aspects for those struggling with PCOS.

These vegetables are also cruciferous. This means they include helpful protective plant compounds, such as sulfur-containing chemicals, flavonoids, and carotenoids.

2. Salmon

Salmon is an excellent source of lean protein and is also high in omega-3 and fatty acids.

This fish is packed full of good stuff! If you struggle with PCOS, choose salmon regularly to give your body a nice boost of omega-3.

This vitamin fights joint inflammation and promotes brain health. It can even help with weight management, too.

3. Pumpkin

If you have PCOS, why not try introducing pumpkin into your diet?

High-fiber foods play an essential role in slowing down digestion and reducing the effect of sugar in the blood, and this is super beneficial for those with PCOS.

You could make a healthy pumpkin soup or even bake delicious pumpkin muffins.

4. Turmeric

Turmeric reduces inflammation and lowers oxidative stress in the body. Because of this, it is one of the best healthy foods to eat when dealing with PCOS.

You can include turmeric in your diet by buying turmeric milk or taking it as a daily supplement.

5. Tomatoes

Tomatoes are an excellent anti-inflammatory option to add to your diet.

Tomatoes are a very versatile ingredient. Add them to a tasty curry, make a delicious Summer salad, or cut them up as a refreshing snack.

They also have a few other health benefits, whether you have PCOS or not. They can boost digestive health, look after your skin, and are a great source of vitamins and minerals.

6. Lentils and Beans

These high-fiber foods can help your digestive system and boost weight loss. They are also an amazing vegetarian source of protein.

Try out black beans or chickpeas to add a good fiber boost to your diet if you’re dealing with PCOS.

7. Spinach

Spinach has numerous health benefits for those with PCOS. It can help to promote weight loss, reduce hypertension, and relax the body.

It’s also good for your skin and can boost your iron. Spinach is a versatile ingredient. Add it to a salad, or throw it in your pasta sauce.

8. Dairy-Free Products

Many people like to cut out dairy products when dealing with PCOS, as this can exacerbate the hormonal effects of this condition.

If you’re struggling with PCOS symptoms like acne, try choosing a few dairy-free alternatives, such as oat milk.

9. Blueberries and Strawberries

As a low-glycemic fruit, strawberries can benefit those struggling with diabetes alongside PCOS.

Blueberries are also powerful antioxidants. This can reduce some of the risks associated with heart health often linked to those with this condition.

Add these fruits to your diet with a refreshing Summer fruit salad!

10. Sweet Potatoes

Sweet potatoes contain hormone-balancing benefits, regulating progesterone production in the ovaries. They also have a lot of magnesium, which is great for sleep, depression, and anxiety.

Adding sweet potatoes into your diet can help to promote gut health and support your immune system.

11. Kale

Add steamed kale to your diet if you struggle with uncomfortable PCOS symptoms. It’s high in iron and full of powerful antioxidants. It’s also an anti-inflammatory and can keep your liver healthy.

Kale is one of the best healthy foods to eat when dealing with PCOS, especially when steamed.

12. Whole grains

Whole grains include brown rice, whole wheat, or oats.

These high-fiber foods can help you maintain healthy sugar levels, regulating insulin spikes. These grains can also help you include plenty of vitamins and minerals.

13. Greens

Greens are healthy foods like red leaf lettuce, arugula, and green peppers.

Like cruciferous vegetables, greens are packed full of fiber and essential vitamins. This includes vitamin C, vitamin K, and folate. The latter is vital for your reproductive health, which can often be affected by PCOS.

14. Extra Virgin Olive Oil

Extra virgin olive oil can help to improve cardiovascular health and reduce the risk of diabetes – two significant benefits for those with PCOS.

It’s also rich in antioxidants. However, it’s important to remember that – like with any food – extra virgin olive oil should only be consumed in moderation.

15. Low-Fat Yogurt

Low-fat dairy products can help with PCOS, especially unsweetened or low-sugar.

If you’re reducing dairy, you could choose dairy-free yogurt as a simple Summer snack idea.

Managing PCOS with Healthy Foods

PCOS can be a tricky condition to manage. However, choosing healthy foods is a great way to handle daily symptoms.

As well as these healthy foods, a few other foods can help with PCOS, such as seeds, almonds, and other nuts. These foods can help you stay happy and healthy, especially when dealing with uncomfortable symptoms.

Speak to a healthcare provider or nutrition specialist about including these healthy foods.

Do you have any tips for dealing with PCOS? I’d love to hear about your experiences in the comments.