PCOS: Why your diet matters
If you are looking for the quick and dirty on a PCOS diet, here are the key facts Nutritionists for PCOS want you to know
PCOS is a condition that causes a hormonal imbalance in women of reproductive age. Each woman's PCOS symptoms are unique. Many studies have explored the link between blood sugar, insulin, and PCOS. Here's what science has taught us:
- PCOS can cause increased androgen (male hormone) production. Elevated androgen levels put women at a higher risk of heart disease, high cholesterol, and Type 2 Diabetes. Women with PCOS also may experience persistent acne.
- Regulating your hormone levels is an effective way to control your symptoms and improve fertility issues related to PCOS. Control hormone levels by consuming nutritious, high fiber foods, and eliminating blood sugar issues associated with PCOS.
- Modest weight loss (5-10%) through exercise and a specific PCOS diet can alleviate common PCOS symptoms.
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Facts to Remember about PCOS
- PCOS is the leading cause of female infertility
PCOS is the number one health condition women face today, with more then 1 in 5 suffering from its symptoms. According to the American Society for Reproductive Medicine, the prevalence of infertility in women with PCOS is between 70-80%. PCOS causes hormone levels to become irregular, which makes it hard for women to become pregnant. PCOS can also increase the risk of miscarriage. Read more about PCOS and fertility on our resource page. Or, if you have recently become pregnant, congrats! Check out or resources for optimal nutrition during pregnancy.
There are NO known causes of PCOS
Research suggests that PCOS may be caused from both genetic components and environmental influence. PCOS is believed to be caused from one or more gene mutations and is hereditary. Environmental influences such as having a sedentary lifestyle, smoking, and excessive alcohol consumption may put you at higher risk of developing PCOS.
PCOS can be diagnosed without the presence of cysts on ovaries
Doctors will perform a series of blood tests, ultrasounds, and a symptom analysis to diagnose PCOS. Although PCOS stands for Polycystic Ovarian Syndrome, many professionals are working to change the terminology. Women can be diagnosed with or without the presence of cysts on ovaries. Due to the complexity and unknown cause of PCOS, Doctors will diagnose a patient if they present a combination of one or more symptoms commonly associated with the condition.
Obesity is correlated with PCOS
In addition to hormone imbalance, women with PCOS experience insulin insensitivity. Insulin moves sugar (glucose) from the bloodstream into cells for energy. Women with insulin insensitivity due to PCOS are not able to convert sugar to energy, resulting in higher levels of insulin in the bloodstream. Higher levels of insulin cause an increase in androgen production and an increase in appetite. These factors can be correlated (but not a cause) of weight gain. However, it is very realistic to lose weight if you have PCOS. Our RDs also have specific exercise recommendations for women who want to become more physically active.
What is a PCOS Diet?
Working with a dietitian for PCOS to promote healthy eating habits can alleviate your PCOS symptoms.
Research suggests lifestyle change to be the FIRST line of treatment for women dealing with PCOS. Women who achieve weight loss of as little as 5-10% of their body weight experience a significant improvement in ovulation rates. Before speaking with our PCOS dietitians to build a PCOS Diet, discuss your specific diagnosis and treatment plan with your doctor in detail. Bring all of this information to our PCOS dietitians so that we can build a PCOS Diet tailored specifically to you. We may also incorporate PCOS supplements into your plan. Our recommendations will vary depending on the presence and severity of your specific symptoms.
The Basics of a PCOS Diet
- Choose High Quality, High Fiber Carbohydrates
Women with PCOS are more likely to be diagnosed with type 2 diabetes than women who do not have PCOS. Similar to a diabetic diet, it is important for women with PCOS to consume high quality, high fiber carbohydrates. This will aid in stabilizing your blood sugar levels.
Click HERE to learn more about high quality carbohydrates, and how to use the Glycemic Index to choose carbohydrates that will help stabilize your blood sugar.
- Eat a Balanced Diet
Consuming a well balanced PCOS Diet will help to keep your body in a neutral, homeostatic state. A balanced PCOS Diet allows insulin to function properly by bringing glucose to your cells for energy. This process results in less insulin in your bloodstream, ultimately decreasing androgen production and alleviating your PCOS symptoms.
- Follow a Consistent Routine and Regular Meal Times
Do not skip meals. Skipping meals can crash your blood sugar levels, leading to food cravings and overindulgence. Keeping a routine will allow your blood sugar levels to stabilize. Stable blood sugar aids in the proper androgen production in your body. Proper androgen production = less severe PCOS symptoms. Some doctors recommend eating smaller, more frequent meals to better regulate blood sugar and establish better habits.
- Choose Nutrient Rich Food, High in Vitamins and Minerals
Studies show consuming foods high in Vitamin D, Vitamin B, Iodine, Selenium, and Magnesium will greatly aid in improving insulin resistance, and decrease the severity of symptoms associated with PCOS.
Vitamins and Minerals Important for PCOS Symptom Relief and Food Sources
Vitamin D salmon, eggs, mushrooms, fortified milk
Vitamin B8 tuna, almonds, eggplant, strawberries, corn, oranges, beans
Iodine eggs, turkey breast, himalayan salt, salmon, yogurt
Selenium tuna, salmon, pork, fortified whole grains, turkey, eggs, cottage cheese, spinach
Magnesium avocados, dark chocolate, nuts, seeds, whole grains, bananas
Frequently Asked PCOS Diet Questions
Many people try fad diets as a way to alleviate their PCOS symptoms. But should they?
Should I follow a dairy-free, gluten-free, or soy-free PCOS diet?
People who suffer from inflammation caused by lactose, gluten, or soy will find advantages to following dairy-free, gluten-free, or soy-free PCOS diets. However, in regards to a PCOS diet, no scientific data currently exists to support restricting or avoiding entire food groups or specific items to improve symptoms.
We know that to improve PCOS symptoms, it helps to lose 5-10% of your body weight and and exercise regularly. Your dietitian will be able to work with you to determine a specific PCOS diet to optimize your health.
Should I try a vegan diet for PCOS?
Vegan diets consist of eating grains, vegetables, and fruits. If following a vegan diet for PCOS symptom management is an option for you, it is imperative to include high quality carbohydrates that do not exceed 45% of your daily food intake.
Because vegan diets consist of vitamin- and mineral-rich whole foods, it can be tremendously useful in alleviating PCOS symptoms. Research has shown that following a proper vegan diet can improve ovulation, regulate menstruation, and reduce risk for future conditions associated with PCOS, such as type 2 diabetes. Speak with our dietitians and nutritionists to ensure you are eating a nutritionally sound vegan diet to reduce weight and manage PCOS symptoms.
Should I try a Keto Diet for PCOS?
The Ketogenic Diet, (Keto) is a special high-fat, low carbohydrate diet designed to control seizures in individuals diagnosed with epilepsy. In recent pop culture, the Keto diet is viewed as a quick weight loss solution. Because the Keto diet is an extremely strict, nutritionally unbalanced diet, we do not recommended it for PCOS management. In order to create a lifetime of nutritionally sound habits, follow the advice of your dietitian to manage you PCOS. Avoid the Keto diet.
What about Intermittent Fasting?
We do not recommend Intermittent Fasting for long term PCOS symptom relief. If you have PCOS, it is very important to consume multiple small meals throughout the day. This approach will allow your insulin levels to self-regulate and remain balanced. If you are intermittent fasting, your large meals cause Hyperinsulinemia (excess insulin in blood). Hyperinsulinemia increases androgen production, increasing the clinical effects of PCOS!
We Hear a Host of other PCOS Questions. Here are other Common PCOS FAQs
What Causes PCOS?
What are common signs and symptoms of PCOS?
What are health risks for women with PCOS?
What effect can weight loss have on PCOS Symptoms?
What is insulin resistance?
What foods should I avoid with PCOS?
What should I eat with PCOS?
OK, got it! What foods should I avoid for my PCOS Diet?
Let your intuition guide you. A PCOS Diet emphasizes eating whole, unprocessed healthy food to enable vitamin absorption, nutrient intake, and weight loss. It is important to stay away from refined sugars, white flour, and excessive sugary beverages. These products increase blood insulin, which results in greater androgen production... ultimately worsening PCOS symptoms.
For an even more detailed look at foods to avoid with PCOS, click here
Steer clear of:
- Sweetened juice, fruit in heavy syrup, & sweetened applesauce
- Processed foods!
- Refined grains made with white flour (pasta, white bread, white rice, bagels)
- High sugar cereals and protein bars
- Soda and Juice
- Cookies, cake, and candy
- Potato chips and pretzels
- Some research suggests caffeine can make PCOS symptoms worse!
