What to eat to help manage PCOS

Key Takeaways

• Polycystic ovary syndrome, or PCOS, is a condition that affects the function of the ovaries and causes hormonal imbalances in women.

• Most women with PCOS have insulin resistance, which leads to high levels of insulin in the blood that can affect the ovaries.

• A healthy eating pattern for PCOS includes eating foods that are high in fiber, protein, and unsaturated fats.

• Foods that reduce chronic inflammation, such as fruits and vegetables, may also help to reduce PCOS symptoms and improve long-term health outcomes.

• Avoiding or reducing foods high in sugar, starch, and saturated fat is also helpful.

• Intermittent fasting may help some people with weight loss, but risks have also been found, including potential blood sugar instability. This may not be the best choice for people with PCOS.

What is PCOS?

Polycystic ovary syndrome, or PCOS, is a condition that affects the function of the ovaries in women. This causes higher levels of androgens, which are “male” hormones like testosterone that are normally present only at low levels within women’s bodies. In addition, women with PCOS often have trouble falling pregnant, because the ovaries don’t produce as many eggs.

Researchers are still working to learn more about PCOS and how it develops. It’s currently not clear exactly why some women develop PCOS while others don’t. However, we do know that being overweight or obese is a significant risk factor. We also know that insulin resistance and PCOS are strongly linked, and that women with PCOS have a significantly increased risk of developing type 2 diabetes.

Importance of diet and nutrition in managing PCOS

Although PCOS is not a condition of the digestive system, your food intake can have a major impact on this condition. There are a few different components to consider when planning a diet for a person with PCOS.

The role of insulin in PCOS

PCOS is believed to be caused, at least in part, by high insulin levels. When insulin resistance develops, the body produces extra insulin to compensate. Although this can allow blood sugar levels to remain relatively normal (at least in the early stages), the high insulin levels affect the production of other hormones as well as the function of the ovaries. Eventually, this leads to PCOS.

Controlling insulin levels helps to address this problem. Each time you experience an insulin spike (where your body secretes a lot of insulin in a short period of time), this causes more effects to the ovaries. Insulin is produced in response to increased blood sugar levels. Each time you experience a spike in blood sugar, there will be a corresponding insulin spike.

Preventing blood sugar spikes

Blood sugar spikes occur when you eat foods that contain sugar or other simple carbohydrates, like starch (which is rapidly broken down into sugar in your digestive tract). In general, sugar is absorbed very easily by the digestive system, and enters the bloodstream rapidly. This causes blood sugar to rise very quickly. Starch is quickly broken down into sugar in the digestive tract, and acts very similarly.

The increase in blood sugar caused by a particular food is known as its glycemic index. Eating a diet composed mainly of foods with a lower glycemic index has been shown to help improve insulin sensitivity in women with PCOS. 

Healthy diet for weight loss

In addition, insulin resistance is strongly associated with being overweight. Most women who have PCOS are either overweight or obese. If this is the case for you, then losing excess weight can help to reduce the amount of insulin resistance that you’re experiencing. 

Although there are many components to a weight loss journey (including exercise and sometimes medications), eating a healthy diet is essential for successful weight loss.

Reducing chronic inflammation

Research has found that women with PCOS have elevated levels of inflammatory markers, such as C-reactive protein (CRP), in their blood. This indicates the presence of chronic inflammation in the body. In people with chronic inflammation, the immune system is a little bit overactive. Over time, this causes damage to many different body systems. 

Chronic inflammation is associated with many different diseases, including type 2 diabetes, heart disease, kidney disease, and even cancer. Certain eating patterns are associated with lower levels of chronic inflammation, which could help reduce the risk of health problems in women with PCOS.

Best foods to eat for PCOS

There are no specific foods that can cure PCOS. However, there are certain general eating guidelines that may help to reduce the symptoms and promote better health in women with PCOS. In general, these guidelines are intended to keep insulin levels from rising too high. They’re also intended to help maintain a healthy body weight (which in turn reduces insulin resistance) as well as to help control chronic inflammation for better long-term health outcomes.

Healthy food choices for people with PCOS include:

Lean protein

Eating protein has been found to slow down the emptying of the stomach, so that food passes more slowly through the digestive tract. This slows the absorption of any carbs you may have consumed along with the protein. Slowing down the absorption of carbs prevents your body from having to secrete large amounts of insulin in order to deal with a carb spike. Instead, there can be a more gentle rise in insulin, as carbs are released into your bloodstream more slowly.

Good sources of lean protein include:

• Beans

• Lentils

• Tofu

• Chicken

• Fish

Although red meat (like beef and lamb) is high in protein, it also contains a lot of saturated fat. Choosing sources of protein that are lower in saturated fat will have a better impact on your health overall.

Unsaturated fats

Similarly to protein, eating fat slows down the passage of food through the digestive tract. Having some fat along with a meal containing carbs will also help to prevent a carb spike and the corresponding insulin spike. 

In general, unsaturated fats are the healthiest type. A diet high in a particular type of unsaturated fatty acids, known as omega-3s, has been shown to reduce chronic inflammation.

Foods high in unsaturated fats include:

• Fish

• Olive oil

• Nuts

• Avocados

Of these, fish and olive oil are particularly high in omega-3s. Replacing saturated fats with these healthier options may help to reduce chronic inflammation, and eating these foods along with any carb-containing foods will help to reduce the overall glycemic index of the meal.

High-fiber foods

Fiber is a type of carbohydrate that your body can’t digest. Because it takes up space in your digestive tract, it also helps to slow down the absorption of any carbs that you may have eaten. In addition, fiber passes through to your large intestine, where it acts as food for the healthy bacteria that live in your gut.

Foods high in fiber include:

• Whole fruits

• Vegetables

• Whole grains (such as brown rice)

Choose non-starchy vegetables, rather than vegetables that contain a lot of starch (such as potatoes and yams). Starch breaks down very quickly into sugar, so it has a very high glycemic index. 

In addition to containing fiber, fruits and vegetables contain compounds like antioxidants that help to reduce chronic inflammation. Research has found that a diet high in fruits and vegetables is associated with lower levels of chronic inflammation.

What to avoid eating for PCOS

There are some foods that are likely to be less healthy for those who have PCOS. In general, these foods fall into the opposite categories of the foods above. 

While you don’t have to avoid these foods absolutely, it’s best to eat as little of them as you can. Some people prefer to completely abstain from these unhealthy foods, while others prefer to have them occasionally in small quantities, as treats. 

If you choose to consume these foods occasionally, be very aware of the body’s tendency to crave unhealthy foods soon after eating them. These cravings tend to diminish over time. Abstaining may actually be easier in the long run, even though it seems more difficult at first.

Sugary and starchy foods

Foods that are high in sugar or refined carbohydrates (like starches) have a very high glycemic index. They will lead to a blood sugar spike, which triggers a corresponding insulin spike. This can worsen symptoms of PCOS. These foods include:

• Candy

• Ice cream

• Cookies and cake

• Sugar-sweetened beverages like soda

• White rice

• White bread

Liquid sugar may be particularly damaging, as it’s easy to consume a very high level of sugar very quickly this way. There is a strong correlation between the consumption of sugar-sweetened beverages and the risk of PCOS. Replacing sugary beverages with unsweetened options, like water, plain tea, or herbal tea, can make a huge difference in your sugar consumption.

Watch out for high sugar levels in processed foods. Sugar can be hidden even in options that initially seem healthy, such as oatmeal. Make sure to read the labels on processed foods to make sure that you’re not accidentally consuming high levels of sugar.

Saturated fats

Eating a little fat along with a meal can help to slow down digestion and absorption of carbohydrates, and saturated fat is no exception to this. However, saturated fat can raise your cholesterol levels, leading to heart disease. Unsaturated fats are a more heart-healthy choice.

Replacing saturated fats with unsaturated fats can also help to reduce chronic inflammation, which in turn helps to improve long-term health outcomes in women with PCOS.

Foods high in saturated fats include:

• Red meat (like beef and lamb)

• Processed meats (like bacon, salami, and sausages)

• Butter (including ghee)

• Cheese

Is intermittent fasting helpful for PCOS?

Intermittent fasting has gained popularity recently. This approach involves restricting the time during which you eat. For example, you might restrict yourself to eating only between 10am and 4pm each day. The number of hours varies from person to person. Some intermittent fasting plans also include days of complete fasting, during which no calories are consumed at all.

It’s true that intermittent fasting can be an effective method of weight loss for some people, although it doesn’t work for everyone. However, it’s also important to use caution with this approach. Some recent research has shown that intermittent fasting may actually increase the risk of death from heart disease, possibly due to the increased stresses on the heart from fasting.

In addition, it’s important to keep blood sugar as consistent as possible in people with PCOS. When a person fasts, they often overeat when their eating window does come around. Their blood sugar may be low during the fasting period, but then rise very quickly once they start eating, because they have to eat their entire day’s calories in a short time. This could potentially lead to increased insulin secretion during the eating window.

Researchers plan to do a trial of intermittent fasting in women with PCOS to see whether it will be beneficial or harmful overall. Based on the results of new research like this, it could turn out that intermittent fasting is beneficial overall for women with PCOS. However, until we have these results, we don’t currently have enough data to conclude that intermittent fasting is beneficial, and we also know that there are potential harms. It’s important to use caution with this approach.

Support for a healthy PCOS diet

Many people find it easier to create and maintain a healthy diet plan when they have the support of professionals. A health coach can help you create a healthy eating plan that will work well for you. They can also provide accountability and support in helping you to stick with your plan and reach your goals.

While diet is an important part of a weight loss journey, some people find that weight loss medications known as GLP-1 RAs can be helpful as well. These medications help to control blood sugar, keep the stomach full for longer, and reduce hunger and cravings. GLP-1 RAs are prescription medications, so you’ll need to talk with a doctor if you’d like to consider this option. Weight loss can make a huge difference in the symptoms of PCOS, and can also reduce your risk of other serious health conditions, including type 2 diabetes.

A medically-backed program with personalized support from doctors, dietitians, and health coaches can make a huge difference. We’ve designed NOVI Optimum Plus based on the latest science and to approach weight loss and hormonal health holistically. With the right support, you can manage your PCOS symptoms.