4 Foods to Add into Your Diet for PCOS

There is certainly no shortage of information when it comes to food and PCOS. Sadly, most advice creates very fertile ground for a poor relationship with food and body. From cutting out gluten and dairy, to banning carbohydrates, intermittent fasting and blanket advice to “just lose weight”, it quickly becomes overwhelming. Instead, focusing on what foods to enjoy more often will leave you feeling more empowered and less restricted. So, here are our four Dietitian-approved PCOS-friendly foods to dig into so you can sidestep an unhappy relationship with food and body.

Oily fish

Salmon, mackerel, tuna and sardines are oily fish that are packed with omega 3 fats. This golden nutrient is shown to reduce inflammation and improve insulin sensitivity for those with PCOS. Read more about insulin resistance and PCOS here. Need inspiration to boost your omega 3 intake? Try our Simple Sesame, Salmon and Soba Stir Fry.

Whole Grains

Including whole grains like quinoa, brown rice and oats will provide you a steady source of complex carbohydrates, fiber, vitamins and minerals. Whole grains offer sustained energy and help stabilise blood sugar levels which is key for managing common PCOS symptoms like facial hair, acne and irregular periods. Opting for whole grain varieties when choosing bread, pasta, and cereals will also help you reap the PCOS benefits. Use our cereal guide and bread guide to get started.

Berries

Whether it’s strawberries, blueberries or raspberries, vibrant berries are rich in antioxidants and fiber. Antioxidants help protect the body from oxidative stress, which is often heightened in PCOS. Fiber, on the other hand, supports healthy digestion and regulates blood sugar levels which is key in PCOS management. Top yoghurt with a handful of berries, add frozen berries to smoothies, toss fresh berries through a salad or meal prep our Strawberry Maple Chia Pods.

Leafy Greens

Leafy greens like spinach, kale and swiss chard offer a wide range of essential nutrients, particularly magnesium which plays a role in insulin regulation to support PCOS management. They are also packed with folate which supports optimal fertility. But most impressive is how versatile leafy greens are. Whether blended into a smoothie, whisked into omelettes and frittatas, stirred into soups, stews and curries or simply stir-fried, leafy greens are a fantastic PCOS addition. For recipe ideas, try our Greek Inspired Spanakopita Omelette or Warming White Bean and Kale Soup.

Boosting these nutrient-rich foods in your diet not only supports managing PCOS, but also keeps you focused on what to eat more of rather than what to eliminate. Our team of Dietitians know navigating PCOS is not always easy. Our goal is to help you understand what PCOS means for you and how to manage the symptoms you experience, whether that be irregular periods, changes in body hair, acne, insulin resistance or fertility concerns. If more personalised support free from restriction and judgement is what you’re craving, book an appointment with one of our Accredited Practising Dietitians.