PCOS Diet: What to Eat and What to Avoid
There is no single 'magic' PCOS diet, but balanced, high-fibre, low-sugar meals with regular exercise help control insulin and weight.
In this article 5 sections
If you have polycystic ovary syndrome (PCOS), the main aim of your diet is to keep blood sugar and insulin steady and to maintain a healthy weight. Eating more fibre, vegetables, lentils, whole grains and enough protein, while cutting down on sugar, sweet drinks, fried and processed foods, is the most effective approach. In the video, Dr Sharmin Afroz explains this topic briefly. Read on for more detail.
01Why food matters so much in PCOS
PCOS is a hormonal condition. In many women the body does not respond properly to insulin, which is called insulin resistance. The body then makes extra insulin, which can push the ovaries to produce more male-type hormones (androgens). This can lead to irregular periods, acne, unwanted hair growth and weight gain. A sensible diet helps reduce this insulin load. Remember, PCOS does not only affect women who are overweight; women of normal weight can have it too, and healthy eating benefits them as well.
02What to eat
- Vegetables: try to fill half of each plate with a variety of colourful vegetables.
- High-fibre carbohydrates: eat less white rice and choose brown rice, wholemeal chapati, oats or other whole grains.
- Protein: include some lentils, chickpeas, fish, eggs, chicken or plain yoghurt at each meal. Protein keeps you full for longer.
- Fruit: eat whole fruit rather than juice, in sensible portions.
- Healthy fats: nuts, seeds and a small amount of cooking oil are enough.
- Water: drink plenty of water through the day.
03What to avoid or cut down on
- Sugar, sweets, cakes, biscuits and chocolate
- Fizzy drinks, packaged juice and heavily sweetened tea or coffee
- Fried food, fast food and processed meats
- Foods made from refined flour, such as paratha, naan and white bread
- Heavy late-night meals and frequent unplanned snacking
Rather than banning foods completely, controlling portions and keeping a routine is more sustainable. Very strict or extreme diets are often abandoned quickly and can cause nutritional deficiencies.
A simple example: at lunch, one cup of rice with a bowl of lentils, a piece of fish and a large bowl of vegetables or salad. For breakfast you could have a wholemeal chapati and an egg instead of a refined-flour paratha, and in the afternoon a piece of fruit or a handful of nuts instead of biscuits. Eating at roughly the same times each day makes it easier to control both hunger and blood sugar.
04What matters besides food
Regular physical activity, such as brisk walking on most days of the week, improves how the body uses insulin. Enough sleep and managing stress also play a part in hormonal balance. For women who are overweight, even modest weight loss often helps periods become more regular and improves ovulation. If needed, a dietitian can help you build a meal plan that suits you. Remember that diet is one part of treatment; many women also need medicines or other treatment on their doctor’s advice.
When to see a doctor
See a gynaecologist if you have any of the following:
- No period for three months or more, or very irregular periods
- Very heavy or prolonged bleeding during periods
- Rapid weight gain, excess hair growth or acne
- No pregnancy after a year of trying
- Excessive thirst, passing urine often or tiredness, which may be signs of diabetes
PCOS is a long-term condition, so regular follow-up with checks of blood sugar, cholesterol and blood pressure is a good idea.
Q & A
Frequently asked questions
No. Eat smaller portions with more vegetables and protein, and choose brown rice where possible.
PCOS is a long-term condition; diet plays a big role in controlling it but does not guarantee a cure. Many women also need other treatment advised by their doctor.
Yes. Insulin resistance can occur at a normal weight too, so a balanced, low-sugar diet helps everyone with PCOS.
Brisk walking, cycling or light strength training all help. The best exercise is the one you can keep doing regularly.
Article & video by
Dr. Sharmin Afroz
Obstetrics, Gynaecology & Infertility Specialist and Laparoscopic Surgeon
Assistant Professor, Department of Obstetrics & Gynaecology, Anwer Khan Modern Medical College & Hospital.
