In This ArticleView AllIn This ArticlePCOS DietBalancing Blood SugarAnti-Inflammatory DietPCOS Nutrition Tips3-Day Sample Meal Plan
In This ArticleView All
View All
In This Article
PCOS Diet
Balancing Blood Sugar
Anti-Inflammatory Diet
PCOS Nutrition Tips
3-Day Sample Meal Plan
Close
Polycystic ovary syndrome (PCOS) affects 6% to 12% of women of reproductive age in the U.S., or as many as 5 million individuals, according to theCenters for Disease Control and Prevention.
PCOS is a lifelong health condition that affects hormone levels, contributing to insulin resistance and high androgen levels that affect ovulation, menstruation, fertility, acne and excess facial and body hair growth.
To diagnose PCOS, your health care practitioner will look for signs that you have PCOS, such as a lack of ovulation, high androgen levels and growths on the ovaries, which may point to a diagnosis, though they will want to rule out other conditions first, according to theNational Institutes of Health.
Treatment targets symptoms with medications such as hormonal contraceptive pills, metformin (a blood sugar-regulating medication) and ovulation-inducing medications for fertility. The good news is that nutrition and lifestyle also play an important role in managing PCOS, according to theAcademy of Nutrition and Dietetics.
How We Create Meal PlansRegistered dietitians thoughtfully createEatingWell’smeal plans to be easy-to-follow and delicious. Each meal plan meets specific parameters depending on the health condition and/or lifestyle goal it is targeting and is analyzed for accuracy using the nutrition database, ESHA Food Processor. As nutritional needs differ from person to person, we encourage you to use these plans as inspiration and adjust as you see fit.
How We Create Meal Plans
Registered dietitians thoughtfully createEatingWell’smeal plans to be easy-to-follow and delicious. Each meal plan meets specific parameters depending on the health condition and/or lifestyle goal it is targeting and is analyzed for accuracy using the nutrition database, ESHA Food Processor. As nutritional needs differ from person to person, we encourage you to use these plans as inspiration and adjust as you see fit.
PCOS Diet Guidelines
When it comes to managing PCOS symptoms, there’s no one-size-fits-all diet. In fact, studies have shown that a reduction in weight of 5% to 10% can be beneficial, according to the aforementioned guidelines. However, no one type of diet has been shown to be more effective than any other, and there’s no evidence that cutting out any food or food group is needed. (Whew! That’s a relief.)
What is known is that 35% to 80% of people with PCOS haveinsulin resistance, according to a 2022 article published in theWorld Journal of Diabetes. Insulin resistance is a condition where the body’s cells do not utilize insulin effectively to let blood sugar into the cells. Over time, this can lead to the development of diabetes.
Women with PCOS also tend to have low-gradechronic inflammationcompared to healthy control groups, notes a 2021 review and meta-analysis in theInternational Journal of Molecular Sciences.
A good place to start when planning a PCOS-friendly diet is an eating pattern that’sblood sugar balancing and anti-inflammatory. Eating three full meals and one snack—and spacing them out four to six hours apart—is a good strategy to follow for PCOS, as it allows insulin levels to come down between meals. Most people with PCOS find that snacks can help them get through the time between meals, and it also helps preventovereating.
Guidelines for Blood Sugar Balancing
Anti-Inflammatory Diet Principles
Anti-Inflammatory Meal Plan for Beginners
Nutrition Tips for PCOS
Breakfast
Aim for a meal that’s high in protein and contains heart-healthy fat for staying power, which will help cut down on cravings later. One example? TheseSpinach & Fried Egg Grain Bowls.
Lunch
Focus on protein, healthy fat and fiber. Experiment with carbs—some people feel more energy and stay full longer when including carbs—such as a half-cup of quinoa or beans; others feel better with a lower-carb lunch. TheseChicken & Apple Kale Wrapsmake a good go-to lunch.
Snacks
Dinner
Use the MyPlate method to prepare a balanced dinner that includes veggies, protein and healthy fat and keeps carbohydrates to a reasonable portion—about one-quarter of your plate.
3-Day PCOS Sample Meal Plan
Day 1
A.M. Snack
P.M. Snack
Day 2
Day 3
The Bottom Line
The Best Foods for Hormone Health, According to a Dietitian
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