Nutrition can play an imperative role in an individual’s health, especially in the management of a medical condition. Smart nutrition can come down to equal parts selecting the foods to prioritize including in your diet, as well as the foods to cut out to avoid the exacerbation of symptoms. One such condition where nutrition can have an enormous effect on symptoms is polycystic ovarian syndrome. This condition, otherwise known as PCOS, impacts one out of every ten women, and has symptoms that can present themselves during the typical childbearing period of a woman’s life (Curley Skiadas, 2022). While there are multiple established treatment methods for PCOS, one’s diet can be a key factor in decreasing the severity of symptoms. As such, in this article, we will cover the most effective options for nutrition, as well as the best ways to structure an individual’s diet in the management of PCOS symptoms.

According to an article by the World Health Organization (2023), PCOS is a disorder that targets the hormones, and can cause a woman to experience an increase in androgens, periods that will be irregular, difficulties with fertility, and ovarian cysts. Issues with insulin resistance have additionally been noted for individuals with PCOS, an excess of which could potentially lead to these imbalances in hormones (Whelan, 2022).

Other symptoms of PCOS that women may suffer from, as per the World Health Organization (2023), include the following:

Excess body hair (particularly on the lower back, stomach, upper lip, chin, neck, and chest)

Gaining of weight

Skin issues (presence of oil or acne)

Hair thinning

Higher risk of developing disorders like endometrial cancer, high blood pressure, diabetes, and heart disease

As PCOS currently does not have an established cure, symptom management becomes all the more important, especially when working to address the underlying causes of physical symptoms, like issues with insulin, hormones, and ovarian cysts.

The general recommendations for foods to include in a PCOS diet involve ones that will not only target physical symptoms, but also more serious potential health conditions that could develop later down the line (Curley Skiadas, 2022). A diet that consists of healthy, balanced choices can make a world of difference for someone struggling with PCOS symptoms. One example is the inclusion of spearmint tea, which research has demonstrated can directly address testosterone, leading to the decrease in symptoms like acne and excessive hair (Ajmi, 2023). Food groups that one should prioritize when developing their own diet include vegetables, whole grains, and proteins.

Vegetables can be an excellent addition to one’s PCOS diet, as they are good sources of fiber and can decrease inflammation to impact PCOS symptoms (Whelan, 2022). According to an article from Healthline written by Corey Whelan (2022), these are the best vegetables that are recommended to be included in a PCOS diet.

Sweet potatoes

Broccoli

Spinach

Brussels sprouts

Cauliflower

Kale

Making healthy choices has been enunciated for the ideal PCOS diet, especially when prioritizing non-processed foods and reducing one’s intake of sugar. One method of healthy alternatives can be through including more whole grains (Curley Skiadas, 2022). According to Curley Skiadas (2022), below is a list of the best whole grains one can include in a PCOS diet.

Oatmeal

Quinoa

Barley

Brown rice

Buckwheat

It can be crucial to additionally be mindful of the kinds of proteins one is including in a PCOS diet. Certain proteins can have a huge influence on nutrition, particularly when paired with other elements, such as sodium and fats. Sarah Klemm (2021) in her article on EatRight.org listed the following as the best proteins one can consider when developing a PCOS diet.

Tofu

Lean meats

Avocados

Fish

Lentils

Walnuts

Beans

Almonds

The structuring of one’s PCOS diet can end up being as important as the food included. While general recommendations involve decreasing the intake of processed foods, salt, and sugar, it has also been recommended to structure eating around snacks or little meals throughout the day, instead of three large meals (Curley Skiadas, 2022). Prioritizing hydration, eating throughout the day without meal skipping, and incorporating consistent physical exercise are also recommended when structuring a PCOS diet (Klemm, 2021). Other considerations when structuring an individual’s diet is assessing the information provided on nutrition labels and the list of ingredients on foods to ensure healthy decisions are being made (Curley Skiadas, 2022).

Polycystic ovarian syndrome is a condition whose symptoms, while potentially frustrating and challenging for women, can be targeted through proper nutrition and an appropriate diet. Matching one’s diet and how it is structured around the goal to decrease symptoms can be beneficial to addressing hormonal issues and overall physical health. It can be recommended to consult with a doctor when adding to a diet, especially when making any drastic changes. This can lead to the most personalized recommendations, which can be key for a woman battling PCOS symptoms.

Reference List

Ajmi, T. (2023, November 22). Spearmint tea and PCOS: Does it actually work? Clairepettitt. Retrieved February 4, 2025, from https://www.clairepettitt.com/blog/spearmint-tea-and-pcos-does-it-actually-work

​​Curley Skiadas, C., MD (2022, October 6). Treating PCOS with Nutrition: 9 Tips for a Healthy Diet. Lancaster General Health. Retrieved January 24, 2025, from https://www.lancastergeneralhealth.org/health-hub-home/2022/october/treating-pcos-with-nutrition-9-tips-for-a-healthy-diet

Klemm, S. (2021, August 10). Polycystic Ovarian Syndrome. EatRight. Retrieved February 3, 2025, from https://www.eatright.org/health/pregnancy/fertility-and-reproduction/polycystic-ovarian-syndrome

Whelan, C. (2022, March 17). Can Your Diet Relieve Symptoms of Polycystic Ovary Syndrome (PCOS)? Heathline. Retrieved January 31, 2025, from https://www.healthline.com/health/pcos-diet

World Health Organization. (2023, June 28). Polycystic ovary syndrome. WHO. Retrieved February 4, 2025, from https://www.who.int/news-room/fact-sheets/detail/polycystic-ovary-syndrome