What is the best diet for PCOS?

Is there a special diet for PCOS?

No single diet has been shown to work better than others for PCOS. Health services like the NHS simply advise a healthy, balanced diet and regular exercise.

That's good news, because it means you don't have to follow strict rules or cut out whole food groups. The best plan is the one that fits your life, your culture and your budget, and that you can stick with for months, not days.

You may also see PCOS called polyendocrine metabolic ovarian syndrome (PMOS). Some health services now use this name. It's the same condition.

How are PCOS and insulin resistance linked?

Insulin is the hormone that moves sugar from your blood into your cells for energy. With insulin resistance, your cells don't respond to it well, so your body makes more insulin to keep blood sugar in range.

Many people with PCOS have insulin resistance, including some at a lower weight. High insulin can push the ovaries to make more androgens (hormones like testosterone), which can worsen acne, extra hair growth and irregular periods. Over time, insulin resistance raises the risk of type 2 diabetes.

What are the best foods for PCOS?

Foods that release energy slowly and keep you full tend to help blood sugar stay steadier. Build most meals around:

• Vegetables and fruit, ideally filling about half your plate.
• Whole grains, like oats, brown rice, whole wheat bread and quinoa.
• Beans, lentils and chickpeas, which add fiber and protein.
• Lean protein, like fish, eggs, chicken, tofu or yogurt.
• Healthy fats, like olive oil, nuts, seeds and avocado.
• Water, unsweetened tea or coffee instead of sugary drinks.

What foods should I limit with PCOS?

You don't need to ban any food. It can help to have these less often, because they raise blood sugar quickly or are easy to overeat:

• Sugary drinks, like soda, sweet tea and energy drinks.
• Sweets, pastries and sugary breakfast cereals.
• White bread, white rice and other refined grains in large portions.
• Highly processed snacks and fast food.

Does losing weight help PCOS?

If you have overweight, losing even a small amount of weight can help. It can make periods more regular, restore ovulation for some people, and improve insulin and cholesterol levels. It may also ease acne and extra hair growth.

For example, losing 10% of your body weight, which is 15 pounds (about 7 kg) for someone who weighs 150 pounds (68 kg), can help cycles become more regular. PCOS can make weight harder to lose, and that isn't a lack of willpower.

Not everyone with PCOS has overweight. If you don't, balanced eating and movement still help with insulin and long-term health.

How much exercise helps with PCOS?

A good target for adults is at least 150 minutes of moderate activity a week, such as brisk walking, plus muscle-strengthening activity on 2 days. Moderate means you can talk but not sing.

Movement helps your muscles use sugar, which can improve insulin resistance even when the scale doesn't move. Short walks after meals count.

What else can help with PCOS day to day?

Sleep and stress also affect appetite and blood sugar, so a regular sleep routine is worth protecting. If PCOS affects your mood or how you feel about your body, talking therapy can help.

Your doctor may also talk with you about medicines for specific goals, such as regular periods, clearer skin or getting pregnant. Ask your doctor about a diet and activity plan made for you, or a referral to a registered dietitian.