Polycystic Ovary Syndrome (PCOS) is one of the most common hormonal conditions, affecting an estimated 6–13% of reproductive-aged women. According to the World Health Organization (WHO), up to 70% of women remain undiagnosed. PCOS is the leading cause of anovulation (when the ovaries don’t release an egg) and a major contributor to infertility worldwide.

Given its impact on fertility, weight, metabolism, and long-term health, many people wonder: Can diet changes cure PCOS? The short answer is no, since there is currently no cure for PCOS, only treatments to help manage symptoms and reduce risks of complications. However, dietary choices, or following a PCOS diet, can play a central role in symptom management, improving hormone balance, reducing insulin resistance, and lowering the risk of complications such as type 2 diabetes and heart disease.

The Role of Diet in PCOS Management

Alongside lifestyle adjustments such as exercise and stress management, diet is one way to manage PCOS symptoms. While food choices cannot “cure” PCOS, the right nutrition plan can:

  • Improve insulin resistance
  • Reduce inflammation
  • Support hormone balance
  • Enhance fertility outcomes

Conversely, poor dietary habits (especially those high in refined carbs, added sugars, and processed fats) can worsen inflammation and metabolic risks.

FAQs: PCOS Nutrition

What is the best diet for PCOS?

A Mediterranean or DASH-style diet rich in whole grains, lean proteins, vegetables, and healthy fats is widely recommended. These diets help reduce inflammation and support hormone balance.

While there is currently no cure for PCOS, dietary changes can significantly improve symptoms, fertility outcomes, and reduce risks of long-term complications like diabetes and heart disease.

Whole grains, leafy greens, legumes, omega-3–rich fish, nuts, seeds, and antioxidant-rich fruits are excellent choices for balancing blood sugar and reducing inflammation.

Fried foods, sugary drinks, processed snacks, refined carbs, and alcohol are best limited, as they worsen insulin resistance and hormonal imbalance.

There is no strong scientific evidence that eliminating gluten improves PCOS symptoms for most women. However, some may feel better reducing highly processed carbs that often contain refined flour. A balanced, whole-food approach matters more than strict gluten avoidance.

Examples of Foods to Avoid with PCOS

According to Johns Hopkins and other leading medical sources, these foods can worsen insulin resistance and inflammation:

  • Fried foods: French fries, chips, fried chicken, fried fish
  • Saturated fats: Butter, margarine, fatty cuts of meat
  • Red and processed meats: Hot dogs, burgers, luncheon meat, bacon
  • Sugary snacks and desserts: Cookies, cakes, candy, pastries, ice cream
  • Sugary cereals and instant oatmeal
  • Sugary drinks: Sodas, sports drinks, sweetened teas, juices
  • Refined carbs: White bread, pasta, pizza crust, white rice
  • Alcoholic beverages

These foods don’t need to be completely eliminated, but treating them as occasional indulgences rather than daily staples will help reduce symptom flare-ups.

Best Foods for PCOS

Some experts recommend a Mediterranean or DASH-style diet, which emphasizes whole, anti-inflammatory, and nutrient-dense foods. These support stable blood sugar and hormone regulation:

  • Whole grains: Quinoa, oatmeal, brown rice, barley
  • Non-starchy vegetables: Broccoli, green beans, bell peppers, zucchini
  • Leafy greens: Spinach, kale, arugula, collard greens
  • Legumes and pulses: Lentils, chickpeas, black beans
  • Fish and seafood (rich in omega-3s): Salmon, sardines, mackerel
  • Nuts and seeds: Walnuts, almonds, sunflower seeds, chia seeds
  • Fruits: Berries, citrus, cherries, plums, and other antioxidant-rich options
Foods To Avoid With PCOS

What to Eat When You Have PCOS

Principles for PCOS-Friendly Eating

  1. Build balanced meals: Include complex carbs, lean protein, and healthy fats at every meal.
  2. Don’t skip meals: Skipping meals may lead to insulin spikes and cravings.
  3. Practice portion control:
    • Whole grains: 1–3 servings per meal, depending on activity level
    • Fruits: 2 servings per day (emphasize berries and citrus)
    • Dairy: Up to 3 servings per day, preferably low-fat
  4. Adopt a Mediterranean approach: Emphasize plant-forward, whole foods for long-term health.

Sample Day of Eating with PCOS

  • Breakfast: Overnight oats with chia seeds, unsweetened almond milk, and mixed berries
  • Lunch: Mixed green salad with chickpeas, cherry tomatoes, grilled chicken, olive oil vinaigrette
  • Dinner: Baked salmon with roasted broccoli, bell peppers, and quinoa
  • Snacks: Raw veggie sticks with hummus, a boiled egg, or an apple with almond butter

Weight Loss and Insulin Resistance in PCOS

PCOS is closely linked with insulin resistance, which makes weight management more challenging for many women. The encouraging news is that even small amounts of weight loss can bring measurable health benefits.

  • Research shows that improvements in menstrual regularity and fertility may begin with as little as 2–5% of body weight lost.
  • That same research also concludes that, at around 5–10% weight loss, women often experience broader benefits, including better hormone balance, reduced insulin resistance, and improved chances of ovulation and conception.

Weight loss also has a graded effect on other health risks tied to PCOS, including high blood pressure, triglycerides, and cholesterol.

Focus on Health, Not Just the Scale

Instead of restrictive calorie counting, focus on:

  • A PCOS-friendly eating plan centered on whole grains, vegetables, lean proteins, and healthy fats
  • Regular physical activity to improve insulin sensitivity and metabolism
  • Stress management strategies like yoga, mindfulness, or counseling to lower cortisol, which can affect hormones
  • Sustainable, realistic lifestyle changes that you can maintain long-term

Moving Forward with PCOS

While diet alone cannot cure PCOS, it is one of the most effective ways to manage symptoms and support fertility. Choosing nutrient-rich, whole foods and limiting inflammatory options can improve ovulation, regulate hormones, and reduce the risk of long-term complications such as diabetes and heart disease.

For women with PCOS, sustainable dietary changes work best when combined with regular exercise, stress reduction, and guidance from experienced medical professionals.

At New Hope Fertility Center, we understand the unique challenges that PCOS presents. Our team provides compassionate care so that each patient has the best chance of achieving their health and family-building goals.

New Hope Editorial Team

Written by the New Hope Editorial Team

As experts in IVF and Assisted Reproductive Technologies, we are committed to educating and empowering people on their fertility journey with accurate information and compassionate care.