Polycystic ovary syndrome (PCOS) is a common endocrine disorder affecting women of reproductive age. Nutrition plays a crucial role in its management. A proper diet can help reduce symptoms, improve hormonal balance, and support overall health.
What is PCOS and how does it affect the body?
Main symptoms of PCOS
PCOS manifests with various symptoms such as irregular periods, excessive hair growth, acne, and weight gain. These symptoms are associated with elevated androgen levels and insulin resistance. Irregular periods may be the first sign of PCOS as hormonal imbalance affects ovulation.
Acne and hirsutism (excessive hair growth) are caused by elevated androgen levels. This can cause significant discomfort and affect women's self-esteem. Weight gain, especially around the abdomen, is another common symptom that can worsen insulin resistance.
Additionally, women with PCOS may experience persistent fatigue related to metabolic disturbances. This can affect their ability to perform daily tasks and reduce quality of life.
Other symptoms may include hair loss on the scalp, which is also linked to hormonal changes. It's important to understand that each woman may have a different set of symptoms, and their intensity may change over time.
Impact on the reproductive system
PCOS can lead to ovulation problems, making conception difficult. This is due to irregular or absent menstrual cycles. Women with PCOS may have fewer ovulations per year, reducing the chances of natural conception.
Furthermore, PCOS may be associated with other reproductive issues, such as an increased risk of miscarriage and complications during pregnancy. This highlights the importance of timely diagnosis and treatment of PCOS.
It is also worth noting that PCOS can affect women's mental and emotional state, causing depression and anxiety. This underscores the importance of a comprehensive treatment approach that includes both physical and psychological aspects.
Additionally, women with PCOS may face an increased risk of developing metabolic syndrome, which includes high blood sugar, high blood pressure, and elevated cholesterol levels.
The role of nutrition in managing PCOS
Reducing insulin resistance
Insulin resistance is a key factor in the development of PCOS. Reducing the intake of simple carbohydrates and increasing fibre consumption can help improve insulin sensitivity. As shown in a study (Gautam et al., Nutrients, 2025), dietary changes can significantly lower blood insulin levels.
A diet low in simple carbohydrates helps avoid sharp fluctuations in blood sugar levels, which can reduce PCOS symptoms. Including fibre-rich foods such as vegetables, fruits, and whole grains in the diet promotes blood sugar stabilization.
Additionally, consuming foods with a low glycaemic index can help control appetite and reduce overall calorie intake. This is important for maintaining a healthy weight and managing PCOS symptoms.
Moreover, regular meals with small portions can help maintain stable blood sugar levels, which is important for reducing insulin resistance.
Maintaining a Healthy Weight
Losing even 5-10% of body weight can significantly improve PCOS symptoms. This is achieved through reducing calorie intake and increasing physical activity. Weight loss can help lower androgen levels and improve menstrual cycle regularity.
It's important to remember that even a small weight reduction can have a significant impact on PCOS symptoms. A balanced diet and regular physical exercise are key components in weight management.
Furthermore, maintaining a healthy weight can improve mood and reduce stress levels, which also contributes to the overall improvement of health in women with PCOS.
It's important to pay attention to portion sizes and avoid overeating. Using smaller plates can be helpful in controlling the amount of food you consume.
What foods should be included in the diet?
Foods with a low glycaemic index
Choosing foods with a low glycaemic index (GI) helps control blood sugar levels. Such foods include:
- Whole Grains
- Legumes
- Vegetables
- Low-sugar fruits
These foods are absorbed more slowly by the body, helping to avoid sharp fluctuations in blood sugar levels. This is especially important for women with PCOS, as stable blood sugar can reduce symptoms of insulin resistance.
Additionally, low-GI foods can promote a prolonged feeling of fullness, helping to avoid overeating and control weight.
It's also important to pay attention to the variety of foods in the diet to provide the body with all necessary nutrients.
Protein Foods
Proteins help maintain a feeling of fullness for longer and support muscle mass. Recommended protein sources:
- Chicken
- Fish
- Eggs
- Nuts and seeds
Including protein-rich foods in every meal can help control appetite and reduce overall calorie intake. This is important for maintaining a healthy weight and managing PCOS symptoms.
Proteins also aid in muscle recovery after physical exercise, which is important for women who actively engage in sports to control PCOS.
Don't forget the importance of including various protein sources in the diet to provide the body with all essential amino acids.
What foods should be avoided?
Simple Carbohydrates
Simple carbohydrates quickly raise blood sugar levels, which can worsen PCOS symptoms. Such foods include:
- Sugar and sweets
- White Bread
- Sugary drinks
Avoiding these foods helps reduce the risk of sharp blood sugar fluctuations, which can improve overall health and reduce PCOS symptoms.
Instead, opt for low-sugar alternatives such as stevia or other natural sweeteners.
It's also important to pay attention to product labels to avoid hidden sources of sugar.
Saturated Fats
Saturated fats can contribute to inflammatory processes in the body. It is recommended to limit the consumption of:
- Fried foods
- Red meat
- Trans fats
Reducing the intake of saturated fats can help decrease inflammation in the body, which is important for managing PCOS symptoms.
Instead, include healthy fats in your diet, such as olive oil, avocado, and fish rich in omega-3 fatty acids.
It's also important to pay attention to the quality of fats you consume and choose natural sources.
Diet Planning Tips
Meal Planning
Regular meals help maintain stable blood sugar levels. It is recommended to eat 3-4 times a day with small snacks. This helps avoid overeating and maintain energy throughout the day.
Planning meals in advance can help avoid the temptation to consume unhealthy foods. It also allows for better portion control and overall calorie intake.
Additionally, pay attention to portion sizes to avoid overeating. Using smaller plates can help control the amount of food you consume.
It's also important to consider your individual needs and adapt your diet accordingly.
Diet Balance
Each meal should contain proteins, fats, and carbohydrates. This helps maintain energy throughout the day and avoid sharp sugar fluctuations. A balanced diet can also help reduce appetite and prevent overeating.
Including a variety of foods in your diet provides the body with all the necessary nutrients, which is important for overall health and PCOS management.
Don't forget the importance of hydration. Drinking enough water daily helps maintain metabolism and overall health.
It's also important to consider the seasonality of products and choose fresh and quality ingredients.
Physical Activity as Part of Treatment
Benefits of Physical Activity
Regular physical exercises help lower insulin levels and improve sensitivity to it. This can be beneficial for women with PCOS. Physical activity also helps reduce weight and improve mood.
Exercises can reduce stress levels, which is also an important factor in managing PCOS. Reducing stress can improve hormonal balance and reduce symptoms.
Moreover, physical activity contributes to improving sleep quality, which is important for overall health and body recovery.
Regular exercises can also improve overall endurance and strengthen the cardiovascular system.
Types of Recommended Exercises
Endurance exercises such as walking, swimming, or cycling, as well as strength training, help in weight reduction and improving overall health. It's important to choose types of exercises you enjoy to maintain regularity.
Strength training can help increase muscle mass, which can improve metabolism and aid in weight reduction. A combination of aerobic and strength exercises is optimal for women with PCOS.
It is recommended to start with light exercises and gradually increase their intensity to avoid overloading the body.
It's also important to consider your physical capabilities and adapt the training program accordingly.
Scientific Sources
- The Role of Lifestyle Interventions in PCOS Management: A Systematic Review, Nutrients, 2025
- Diet and nutrition in polycystic ovary syndrome (PCOS): pointers for nutritional management, Journal of obstetrics and gynaecology, 2007
- Diet and lifestyle modifications for effective management of polycystic ovarian syndrome (PCOS), Journal of food biochemistry, 2022
Read Also
- Gynaecological Health and Nutrition: What You Should Know
- Balanced diet for teenagers with endocrine disorders
If you want to receive a personalised nutrition program for managing PCOS, book a consultation to our dietitian. They will help create a diet that meets your individual needs.
Frequently Asked Questions
What are the main symptoms of PCOS?
The main symptoms of PCOS include irregular periods, excessive hair growth, acne, and weight gain. They are associated with elevated androgen levels and insulin resistance.
How does nutrition affect the management of PCOS?
Nutrition helps reduce PCOS symptoms by lowering insulin resistance and maintaining a healthy weight. Consuming low glycaemic index foods and protein-rich foods are important components of the diet.
Which foods should be avoided with PCOS?
It is recommended to avoid simple carbohydrates, such as sugar and sweets, as well as saturated fats, which can contribute to inflammatory processes in the body.
Which foods should be included in the diet for PCOS?
It is advisable to include low glycaemic index foods, such as whole grains, legumes, vegetables, as well as protein-rich foods like chicken, fish, and eggs.
Article Author: Olga Bezugla — PhD in Medicine, clinical dietitian, and expert in metabolic health and clinical nutrition. Postdoctoral fellowship — DIfE (Deutsches Institut für Ernährungsforschung), Potsdam, Germany. More About the Doctor