Foods to Include and Avoid in a PCOS and Fertility Diet

What you eat can have a big impact on managing PCOS symptoms. A well-thought-out diet can help reduce inflammation, keep blood sugar levels steady, and support a healthy weight, which are key to feeling your best.

Foods to Include

Fiber

Fiber-rich foods are fantastic for lowering insulin levels, reducing inflammation, and improving gut health by feeding the good bacteria in your microbiome.

Try these:

Seeds: Chia, flax, sunflower

Legumes: Black beans, lentils, chickpeas

Berries: Raspberries, blackberries, blueberries

Whole Grains: Bulgur, quinoa, brown rice, whole oats

Lean Protein

Lean protein can help you stay full longer and maintain a healthy weight.

Good options include:

Fish: Salmon, shrimp, tuna, cod (but limit high-mercury fish)

Poultry: Skinless chicken or turkey

Plant-Based Choices: Beans, peas, tofu, tempeh

Antioxidant-Rich Foods

Antioxidants fight inflammation, which is a common challenge for women with PCOS.

Add these to your plate:

Fruits: Strawberries, blueberries, raspberries

Vegetables: Spinach, artichokes, kale

Whole Grains: Quinoa, whole oats, brown rice

Healthy Fats: Nuts, olive oil, avocado

Organic Whole Soy

Organic soy foods like edamame and miso are rich in isoflavones, which may support fertility. Just be sure to avoid highly processed soy products.

Examples:

Miso

Edamame

Tempeh

Mediterranean Diet Foods

The Mediterranean diet is great for reducing inflammation and improving metabolic health.

Staples include:

Fruits and Vegetables: Any variety

Seafood: Salmon, tuna, shrimp

Whole Grains: Quinoa, couscous, brown rice

Healthy Fats: Olive oil, avocado, plain nuts

DASH Diet Foods

Originally designed to support heart health, the DASH diet can also help stabilize blood sugar levels.

Key foods:

Fruits and Vegetables: Any type

Whole Grains: Brown rice, quinoa, whole wheat

Poultry and Fish: Chicken, turkey, salmon

Legumes: Peanuts, chickpeas, peas

Nuts and Seeds: Walnuts, pecans, flaxseeds

Foods to Avoid

Refined Carbs

Refined carbs can cause blood sugar spikes, worsening symptoms like acne and irregular periods.

Steer clear of:

White bread

Pizza dough

Regular pasta

White rice

Sugary Beverages

Sugary drinks can cause insulin levels to soar.

Avoid drinks like:

Soda

Fruit juice

Bottled smoothies

Cold-pressed juices

Sugary Processed Foods

Processed foods are often loaded with sugars and chemicals that harm gut health and make weight management harder.

Examples to skip:

Cakes, cookies, candy

Sweetened cereals

Sugary yogurts

Sugar-heavy ice creams

Saturated and Trans Fats

These unhealthy fats can increase inflammation and contribute to weight gain, both of which can make PCOS symptoms worse.

Examples:

Saturated Fats: Red and processed meats

Trans Fats: Doughnuts, French fries, frozen pizza

Dairy (Case-by-Case)

Some women find that reducing dairy helps, especially if they have sensitivities. Others do well with moderate amounts of healthier options.

Limit:

Processed cheeses

Sugary yogurts

High-sugar ice creams

Alcohol

Too much alcohol can harm liver health and disrupt your gut microbiome.

Skip:

Sugary cocktails

Canned cocktails

Conclusion

A balanced diet tailored to managing PCOS and supporting fertility can make a world of difference in how you feel. Prioritize whole, nutrient-dense foods like fiber-rich fruits and vegetables, lean proteins, healthy fats, and antioxidant-packed options. Avoid refined carbs, sugary drinks, and processed foods, which can worsen symptoms. Everyone’s body is different, so listen to how yours responds and adjust as needed. With thoughtful choices, you can take meaningful steps toward improved health and well-being.