Polycystic ovary syndrome is a condition that causes hormonal imbalances and problems with metabolism.

Polycystic ovary syndrome (PCOS) is a common health condition experienced by one out of 10 women of childbearing age.

How does diet affect PCOS?

Primary ways that diet affects PCOS are weight management and insulin production and resistance.

Managing insulin levels with a PCOS diet is one of the best steps people can take to manage the condition.

Many people with PCOS have insulin resistance.

Foods to eat

• A low glycemic index (GI) diet: The body digests foods with a low GI more slowly, meaning they do not cause insulin levels to rise as much or as quickly as other foods, such as some carbohydrates. Foods in a low GI diet include whole grains, legumes, nuts, seeds, fruits, starchy vegetables, and other unprocessed, low-carbohydrate foods.
• An anti-inflammatory diet: Anti-inflammatory foods, such as berries, fatty fish, leafy greens, and extra virgin olive oil, may reduce inflammation-related symptoms, such as fatigue.
• The DASH diet: Doctors often recommend the Dietary Approaches to Stop Hypertension (DASH) diet to reduce the risk or impact of heart disease. It may also help manage PCOS symptoms. A DASH diet is rich in fish, poultry, fruits, vegetables whole grain, and low-fat dairy produce. The diet discourages foods that are high in saturated fat and sugar.

A healthful PCOS diet can also include the following foods:

• natural, unprocessed foods
• high-fiber foods
• fatty fish, including salmon, tuna, sardines, and mackerel
• kale, spinach, and other dark, leafy greens
• dark red fruits, such as red grapes, blueberries, blackberries, and cherries
• broccoli and cauliflower
• dried beans, lentils, and other legumes
• healthful fats, such as olive oil, as well as avocados and coconuts
• nuts, including pine nuts, walnuts, almonds, and pistachios
• dark chocolate in moderation

Foods to avoid

• Refined carbohydrates, such as mass-produced pastries and white bread.
• Fried foods, such as fast food.
• Sugary beverages, such as sodas and energy drinks.
• Processed meats, such as hot dogs, sausages, and luncheon meats.
• Solid fats, including margarine, shortening, and lard.
• Excess red meat, such as steaks, hamburgers, and pork.