5 Tips for Healthy Eating With Polycystic Ovarian Syndrome (PCOS)
by Hannah Jackson
As many as 1.4 million Canadians are affected by PCOS.
Polycystic Ovarian Syndrome is a hormonal and metabolic condition that may contribute to irregular periods, acne, insulin resistance, fertility challenges, and changes in ovulation.
Research has shown healthy eating habits and regular physical activity helps to manage PCOS.
A balanced eating pattern that includes fiber-rich carbohydrates, protein, healthy fats, and minimally processed foods may help support blood sugar balance, energy levels, hormone health, and overall PCOS symptom management. Nutrition, movement, sleep, stress management, and in some cases medications can all play a role in improving insulin sensitivity and supporting long-term health.
Whether you have been newly diagnosed with PCOS or are just looking to learn, here are five tips for healthy eating with PCOS.
1. Focus on Sustainable Eating Habits
The hormonal imbalances associated with PCOS can cause changes to the body’s metabolism. Insulin resistance is common in PCOS and may contribute to changes in energy regulation, cravings, blood sugar balance, and hormone function.
Insulin is a hormone released from the pancreas after eating, which helps move energy (glucose) into the body’s cells. PCOS can cause insulin to be over-produced, leading to increased energy storage in the form of fat.
Supporting metabolic health through balanced eating patterns, regular movement, sleep, and stress management may help reduce the long-term risk of conditions such as type 2 diabetes and cardiovascular disease in people with PCOS.
Restrictive dieting can sometimes increase stress around food, cravings, and feelings of frustration, which is why sustainable and individualized approaches are often most helpful.
2. Fibre
Fibre is an important part of any diet, especially for those with PCOS. Fibre helps lower cholesterol, maintain normal blood sugar levels, and keep you fuller for longer, reducing your risk of developing type 2 diabetes and cardiovascular disease.
Foods high in fibre tend to have a low glycemic index. The glycemic index (GI) is a scale from 1 to 100 that ranks foods according to how much they raise your blood sugar level.
Including a variety of low GI foods has been associated with a reduced risk of developing type 2 diabetes, cardiovascular disease, metabolic syndrome, and breast/ovarian cancers in those with PCOS.
As a general rule, aim to consume 20-40 grams of fibre per day. Your specific fibre needs can depend on your sex, age, lifestyle, and dietary habits. Speak to a Registered Dietitian to determine your unique needs.
3. Healthy Fats
When eating for PCOS, it is important to include healthy fats like omega-3s.
Omega-3s work to lower your triglycerides and cholesterol levels, which can reduce the risk of developing chronic diseases. This is important for those with PCOS who already have an elevated risk of have developing cardiovascular disease.
Good sources of omega-3s are walnuts, canola oil, fatty fish and other seafood, flax and chia seeds, as well as navy and soybeans.
4. Vitamin D
Vitamin D deficiency can be common in those with PCOS and is thought to be associated with insulin resistance. As a result, it is important to keep vitamin D levels within a healthy range.
One study found that vitamin D supplementation improves insulin resistance, hyperlipidemia, and hormonal balances in those with PCOS.
You can find vitamin D in foods like fortified milk products, fatty fish, and egg yolks.
One of the easiest ways to get your vitamin D in is to get some sunshine! However, most Canadians are unable to get enough sunlight from October to March to synthesize adequate amounts of vitamin D.
Vitamin D needs vary from person to person depending on diet, sun exposure, medications, and blood levels. Some individuals with PCOS may benefit from supplementation, particularly during Canadian winters. Speak with your healthcare provider or dietitian about individualized recommendations.
5. It’s All About Balance
The best way to ensure that you get all the nutrients you need is by following Canada’s Food Guide. This means eating a variety of foods and maintaining balance within your diet.
PCOS Can Present Differently From Person to Person
Some people with PCOS experience irregular cycles, while others struggle more with acne, insulin resistance, cravings, fatigue, or difficulty feeling full after meals. Nutrition support should be individualized based on symptoms, lifestyle, and goals.
Frequently Asked Questions About PCOS and Nutrition
What foods may help support PCOS symptoms?
Meals that include fiber-rich carbohydrates, protein, healthy fats, and minimally processed foods may help support blood sugar balance and overall hormone health.
Is insulin resistance common in PCOS?
Yes. Many people with PCOS experience some degree of insulin resistance, which may contribute to fatigue, cravings, and changes in blood sugar regulation.
Should people with PCOS avoid carbohydrates?
Not necessarily. Carbohydrates are an important energy source. Choosing higher-fiber, minimally processed carbohydrates may help support steadier blood sugar levels.
Can a dietitian help with PCOS?
A Registered Dietitian can help create individualized nutrition strategies to support energy, blood sugar balance, symptom management, and sustainable eating habits.
What are common symptoms of PCOS?
Symptoms may include irregular menstrual cycles, acne, excess hair growth, fatigue, cravings, insulin resistance, and difficulty with ovulation.
What to expect when working with a dietitian:
A Registered Dietitian will help restore your relationship with food while eating a balanced meal pattern that is easy, enjoyable, and delicious – and personalized to your likes, resources, and access.
You’ll receive safe and simple strategies to improve your health and trustworthy guidance that may assist with symptom management for PCOS.
If you experience significant menstrual changes, rapid symptom progression, or concerns about fertility or hormone health, speak with your healthcare provider.
Find your dietitian here:
References
- International Evidence-Based Guideline for the Assessment and Management of PCOS
- Office on Women’s Health – Polycystic Ovary Syndrome (PCOS)
- PubMed – Nutrition Management in PCOS Review Article
About the Author: Hannah Jackson is a third-year Dietetics student at the University of Alberta.
Images: From Pexels and Unsplash
Reviewed by: Lindsey McGregor, RD
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