Best Foods to Improve PCOS Symptoms Naturally
Ovary is the organ responsible for producing and releasing eggs, can lead to a hormonal imbalance known as polycystic ovarian syndrome (PCOS).
The ovaries secrete abnormally large amounts of androgens (male hormone) if the person have PCOS.
It is frequently linked to anxiety, depression, and a lower standard of living.
The main advice for controlling PCOS have historically been lifestyle changes, such as consistent exercise, a healthy diet, and vitamin supplements.
Recent research, indicates that some nutrients, such as particular vitamins, minerals, and vitamin-like substances, may be therapeutically useful in reducing the symptoms of PCOS.
These nutrients have been demonstrated to have potential advantages in treating issues such hyperinsulinemia, hyperandrogenism, high body mass index (BMI), non-alcoholic fatty liver disease (NAFLD), and immature egg development. They also regulate important pathways involved in PCOS.
Detailed information about PCOS and its symptoms and treatment
Polycystic Ovary Syndrome (PCOS): A Complete Guide for Women
Zinc maintains ovary health
Zinc is an essential mineral that plays a vital role in maintaining ovarian health and controlling inflammation. It also regulates the balance of estrogen and progesterone.
Zinc is found in both vegetarian and non-vegetarian foods. However, non-vegetarian sources contain higher amounts of zinc and are absorbed more efficiently by the body.
In contrast, zinc from vegetarian sources is less bioavailable due to the presence of phytates in plant-based foods, which can reduce absorption.
Because of this difference, people following a strict vegetarian diet may have a higher risk of zinc deficiency that leads to PCOS.
Food Source:
Meat (beef, lamb, pork), Chicken, Fish, shellfish (especially oysters – richest source), Eggs,
Legumes (chickpeas, lentils, beans),
Nuts & seeds (pumpkin, sesame, cashews, almonds, sunflower), Whole grains (wheat, oats, quinoa, brown rice),
Vegetables (mushrooms, spinach, peas),
Dairy products (milk, curd, cheese – if not vegan)
How to reduce phytates and improve mineral absorption?
Phytates can be reduced by soaking beans, nuts, and seeds before cooking. Sprouting grains and legumes before eating and fermentation. These method improve the mineral absorption.
Berries reduce inflammation
Inflammation in PCOS is like a “silent fire” inside the body. It makes hormonal imbalance worse, increases PCOS symptoms, and raises future health risks.
PCOS is often linked to chronic low-grade inflammation. Therefore, consuming anti-inflammatory foods helps to lessen the symptoms associated with PCOS.
Food source–
Berries are tiny gems, a great source of antioxidants. They support healthy hormones and decrease inflammation. These are Raspberries, strawberries, blueberries. Tomatoes, leafy and green vegetables.
Healthy fats, protein and fermented food maintain weight
Healthy fats are essential for hormone production, reducing inflammation, and improving insulin sensitivity—all of which are important in managing PCOS.
Healthy fats support ovarian function, improve egg quality, and help regulate menstrual cycles.
Omega-3 fatty acids, in particular, lower testosterone levels, improve mood, and protect heart and liver health.
Food source:
Omega-3 fatty acids: Fatty fish (salmon, mackerel, sardines), chia seeds, flaxseeds, walnuts,
Monounsaturated fats: Avocados, olives, olive oil, almonds, peanuts,
Polyunsaturated fats: Sunflower seeds, pumpkin seeds, sesame seeds, soybean oil,
Other: Dark chocolate, coconut in moderation.
Fermented foods are rich source of probiotics that balanced gut flora.
These foods can help control hormones and enhance digestion if you include them in your PCOS diet plan.
Food source: kefir (fermented milk), kimchi (Korean pickle), sauerkraut (fermented cabbage), and yogurt.
For Insuline resisitance and hormonal imbalance
Type 2 diabetes can be treated by lowering blood glucose levels with the right amount of chromium. Additionally, it has been connected to improving PCOS.
Chromium-rich foods include whole wheat, beans, tomato juice, apples, and grape juice.
Green tea can balance blood sugar levels by lowering the body’s tolerance to the insulin hormone.
Low-glycemic index foods
Low-glycemic index foods release glucose slowly into the bloodstream, preventing sudden spikes in blood sugar and insulin.
Since insulin resistance is a major issue in PCOS, eating a low-Glycemic Index diet helps regulate blood sugar, improve insulin sensitivity, reduce androgen levels, and support regular ovulation.
It also help in weight management, prevent inflammation, and reduces the risk of type 2 diabetes.
Food source:
Whole grains: Oats, quinoa, brown rice, barley;
Legumes: Chickpeas, lentils, kidney beans;
Fruits: Apples, pears, oranges, berries, peaches, plums; Vegetables: Leafy greens, broccoli, cauliflower, tomatoes, carrots; Nuts & Seeds: Almonds, walnuts, chia seeds, flaxseeds, sunflower seeds;
Other: Sweet potatoes, dairy (unsweetened yogurt, milk)
Alpha-lipoic acid (ALA)
Alpha-lipoic acid (ALA) is a naturally occurring compound that functions as both an antioxidant and a cofactor in energy metabolism.
Research suggests that it may help improve insulin resistance by enhancing the body’s sensitivity to insulin, promoting better glucose uptake into cells, and reducing oxidative stress and inflammation.
It can help control ovulation, menstrual cycle, and hyperinsulinemia.
Food source:
Carrots, Beet Root, Spinach, Broccoli, Potatoes, Red Meat, Broccoli.
Magnesium
Low magnesium associated with inflammation, irregular bleeding, and increased insulin resistance are all associated with low magnesium levels.
Sufficient magnesium lowers androgen, lowers blood sugar, and lowers the risk of metabolic problems like heart disease and type 2 diabetes.
It contributes to better sleep, less stress, and elevated mood—all of which are critical given the prevalence of anxiety and depression in PCOS.
Food Sources:
Dark leafy greens (spinach, kale), nuts (almonds, cashews), seeds (pumpkin, sunflower, flax), legumes (black beans, chickpeas, lentils), whole grains (brown rice, oats, quinoa), bananas, and dark chocolate.
Vitamin K
n women with PCOS, Vitamin K has been shown to exert antidepressant effects, likely by improving insulin sensitivity, reducing inflammation, and supporting neurotransmitter balance, which together help in lowering anxiety and depressive symptoms.
It also plays a role in reducing inflammation and may help prevent cardiovascular complications associated with PCOS.
Food Sources:
Green leafy vegetables (spinach, kale, collard greens, broccoli), Brussels sprouts, cabbage, green beans, soybean oil, and fermented foods like natto.
Iron rich food maintain haemoglobin
PCOS in women frequently have heavy or irregular periods, which can result in iron-deficiency anemia and low hemoglobin levels.
Maintaining healthy hemoglobin, promoting oxygen transfer in the blood, lowering fatigue.
Hormonal balance and healthy ovarian function are also influenced by iron.
Food Source:
Heme iron (well absorbed): Lean red meat, chicken, turkey, fish, eggs, liver,
Non-heme iron (plant-based): Spinach, kale, beans, lentils, chickpeas, peas, tofu, fortified cereals, pumpkin seeds, sesame seeds, quinoa,
Boost absorption: Pair plant-based iron foods with Vitamin C sources (like citrus fruits, tomatoes, bell peppers) for better absorption.
Vitamin D
Vitamin D is a hormone-like vitamin that plays a critical role in insulin regulation, hormone balance, and ovarian function.
Many women with PCOS are found to be deficient in Vitamin D, which worsens insulin resistance, irregular bleeding, and infertility.
Adequate Vitamin D improves insulin sensitivity, lowers androgen levels, and supports follicle development, thereby promoting regular ovulation.
It also helps reduce inflammation and supports mood regulation.
Supplementation of Vitamin D, often combined with calcium and inositols, has been shown to improve menstrual regularity, egg quality, and metabolic health in women with PCOS.
Food Sources:
Fatty fish (salmon, mackerel, sardines), egg yolk, fortified dairy products, mushrooms, and exposure to sunlight.
For Ovarian health
Melatonin
Melatonin helps in PCOS management by improving egg quality, reducing oxidative stress, supporting insulin sensitivity, balancing hormones, and enhancing sleep.
It can be considered as a supportive therapy, particularly when combined with lifestyle changes and other supplements.
Food source :
Pistachios (very high melatonin content), Rice (especially black and red rice), Eggs, Milk, Fish, Nuts, Goji Berry, Cherry, Grapes, Bananas, Oranges, Pineapple, Kiwi, dried plums.
Inositols
Inositols improve PCOS by enhancing insulin sensitivity, reducing excess insulin and androgens, and restoring hormonal balance.
It improves egg quality and fertility, increases ovulation, and regulates menstrual cycles.
Along with improving mood and lowering anxiety and depression, they also improve metabolic health by lowering BMI, triglycerides, and cholesterol.
Overall, inositols are a safe and helpful supplement for women with PCOS because they treat the underlying reasons of the condition, which include insulin resistance, hormone imbalance, and low egg quality.
Food source-
Beans and legumes (kidney beans, chickpeas, lentils, peas), Whole grains (brown rice, oats, barley, whole wheat), Citrus fruits (oranges, grapefruits, lemons), Nuts (almonds, walnuts), Soy products (soybeans, tofu, soy milk), Organ meats (especially liver)
Flavonoids
Flavonoids are antioxidants derived from plants that have anti-inflammatory, insulin-sensitizing, and hormone-regulating qualities that help manage PCOS.
Flavonoids improve ovulation by lowering excess androgen levels, enhancing insulin sensitivity, and reducing oxidative stress.
Along with providing further advantages for liver and metabolic health by lowering triglycerides and cholesterol, they help shield ovarian follicles, enhancing egg quality and fertility.
Food source:
Citrus fruits, berries, apples, onions, green tea, soy, turmeric, parsley, and dark chocolate, making them a valuable part of a PCOS-friendly diet.
Vitamin E
Vitamin E is a fat-soluble antioxidant that protects cells from oxidative stress and plays an important role in reproductive health.
Vitamin E helps reduce oxidative damage in ovarian tissue, improves blood flow to the ovaries, and supports healthy follicle development.
Studies have also shown that Vitamin E supplementation can lower androgen levels, nd enhance fertility outcomes, especially when combined with other antioxidants or nutrients like Vitamin C and inositols.
Food Sources:
Nuts (almonds, hazelnuts), sunflower seeds, spinach, broccoli, avocado, and vegetable oils (sunflower, safflower, olive oil).
Food that needs to avoid in PCOS
Refined carbohydrates
Refined carbohydrates should be avoided or used rarely because they increase insulin resistance and increase inflammation.
These consist of highly processed meals such refined wheat pasta, white bread, white rice, cakes, cookies, crackers, sugary cereals, and packaged snacks.
This also includes sweetened liquids that quickly boost blood sugar and exacerbate PCOS symptoms, such as soda, energy drinks, and packaged fruit juices.
Pasta noodles using durum flour, semolina, or durum wheat flour as the primary ingredient are low in fiber and rich in carbohydrates. A healthy alternative for wheat flour is pasta made from bean or lentil flour.
Processed sugary foods
Processed sugary foods lead to quick increases in insulin and blood sugar, which increase insulin resistance, a major issue with PCOS.
Excessive androgen (male hormone) production is promoted by high insulin levels, resulting in acne, irregular periods, and excessive hair growth.
Frequent consumption of sugar also raises the risk of type 2 diabetes, heart disease, weight gain, and inflammation over time.
Example- Soft drinks, packaged fruit juices, energy drinks, Candy, chocolate bars, ice cream, Pastries, cakes, cookies, donuts, Sweetened breakfast cereals, flavored yogurts.
Caffeine in PCOS
In women with PCOS, caffeine may have an impact on insulin sensitivity and hormone balance.
Excessive caffeine consumption may worsen anxiety, disrupt sleep, and increase cortisol (the stress hormone), all of which are common problems with PCOS.
Additionally, it can disrupt the metabolism of estrogen and increase irregular periods or infertility in certain women.
Moderate consumption, such as one cup of coffee or green tea per day, is generally harmless and may even offer antioxidants.
Better choices:
Green tea, matcha, or herbal teas (chamomile, spearmint) which support hormone balance and reduce inflammation.
Alcohol in PCOS
Alcohol can increase triglycerides, increase insulin resistance, and cause weight gain and fatty liver, all of which are already associated with an increased risk of PCOS.
Additionally, it interferes with fertility treatments and disturbs sleep.
Regular or severe alcohol use can considerably increase PCOS symptoms and long-term metabolic health, even though occasional mild drinking might not have a significant negative impact.
Better choices:
Avoid sugary cocktails and limit intake; if consumed, opt for small amounts of red wine (contains antioxidants like resveratrol) with meals.
Polycystic Ovary Syndrome (PCOS): A Complete Guide for Women
Polycystic Ovary Syndrome (PCOS): A Complete Guide for Women
