Dealing with PCOS? Foods to Eat and Avoid for Better Hormone Health

Polycystic Ovary Syndrome (PCOS) and Polycystic Ovary Disorder (PCOD) are among the most common hormonal conditions affecting women of reproductive age. Women with PCOS typically develop numerous small fluid-filled sacs or cysts in their ovaries.

Symptoms often include irregular periods, excessive production of androgen (male hormone), which can lead to excess body and facial hair, mood swings, and depression.

Lifestyle habits, processed diets, and chronic stress are fuelling this hormonal imbalance, leading to irregular periods, unwanted weight gain, and fertility challenges. Diet plays a central role in managing symptoms because food directly influences blood sugar, inflammation, and hormone regulation. A well-balanced PCOS diet emphasizes nutrient-dense, anti-inflammatory foods while limiting refined carbs and processed items that worsen insulin resistance.

PCOS is linked to chronic inflammation, which worsens symptoms like weight gain and irregular cycles. Let’s take a deeper look at foods that must eat:

High-Fibre Rich Food

Fiber slows digestion, reduces insulin spikes, and promotes satiety. Since insulin resistance is common in PCOS, fibre-rich foods are crucial. Whole grains like oats, quinoa, brown rice, lentils, chickpeas, and beans help with PCOS.

Spinach, broccoli, carrots, and cauliflower promote satiety. Add oats to breakfast smoothies, swap white rice for quinoa, or make lentil soups for dinner.

Proteins

Protein stabilizes blood sugar, supports muscle health, and reduces cravings. chicken, fish, eggs, tofu, Greek yogurt are great source of protein. You can grill chicken or fish with veggies, or make scrambled eggs with spinach, or enjoy Greek yogurt with berries as a snack.

Healthy Fats

Good fats lower inflammation, support hormone production, and improve satiety. avocado, nuts, seeds, olive oil, fatty fish are great sources of healthy fats.  

Add avocado to salads, sprinkle chia seeds on yogurt, or drizzle olive oil over roasted vegetables.

Fruits

Snack on berries, pair apple slices with nut butter, or add orange segments to salads. Low glycemic index (GI) fruits release sugar gradually, preventing insulin spikes.

Brew turmeric tea, sprinkle cinnamon on oatmeal, sip green tea daily, or include salmon twice a week. No single food will “cure” PCOS, but a consistent mix of fibre, lean protein, healthy fats, and anti-inflammatory foods can ease symptoms.

What To Avoid?

Refined Carbohydrates

They digest quickly, causing rapid blood sugar spikes and worsening insulin resistance, a core issue in PCOS. Women with PCOS should avoid eating white bread, pasta, pastries, sugary cereals.

Sugary Items

Excess sugar contributes to weight gain, hormonal imbalance, and increased risk of type 2 diabetes. Soda, candy, packaged juices, desserts are a big NO for PCOS women. It is better to swap sugary drinks with fruit-infused water, herbal teas, fresh fruit, dark chocolate.

Processed Meats

High in saturated fats, sodium, and additives that trigger inflammation and worsen metabolic health.  

Alcohol

Alcohol especially beer and sugary cocktails—spikes insulin, adds empty calories, and can disrupt liver function, which is key for hormone regulation. Instead drink sparkling water with lemon or sip on some herbal teas.

No single food will “cure” PCOS, but a consistent mix of fibre, lean protein, healthy fats, and anti-inflammatory foods can ease symptoms. Limiting these foods helps reduce inflammation, stabilize blood sugar, and support hormone balance. It’s not about never eating them, but about moderation and making mindful swaps.