If you’ve been diagnosed with polycystic ovary syndrome (PCOS), your doctor may start you on a variety of medical treatments — but lifestyle changes can be a major part of PCOS management. One important area where you can make healthy changes is your diet. Though there’s no “official” PCOS diet, evidence shows that certain patterns of eating may ease PCOS symptoms.

Here’s a look at how diet can make a difference for women with this condition.

Several mainstream diets may have a positive effect on PCOS. Here’s what we know so far.

A Low-Carb or Ketogenic Diet

Low-carb and ketogenic diets are popular among women with PCOS, especially those looking to lose weight or improve insulin resistance, says Alyssa Pacheco, RD, the Boston-based creator of PCOS Nutritionist Alyssa. “Limiting carbs can decrease blood sugar levels and ultimately reduce insulin resistance. It can also promote weight loss, which may improve symptoms as well,” she says.

Mediterranean Diet

This diet is based on the eating patterns of people living around the Mediterranean Sea and abounds in whole foods, especially vegetables, fruits, fish, seafood, legumes, nuts, whole grains, and olive oil. “These foods naturally contain antioxidants and anti-inflammatory properties that can help to lower chronic inflammation, which is common for women with PCOS,” says Pacheco. “The foods consumed on a Mediterranean diet also tend to be high fiber, which is an important nutrient for improving gut health and stabilizing blood sugar levels.” She adds that the anti-inflammatory nature of a Mediterranean diet could also reduce insulin resistance.

DASH Diet

For Americans, a DASH diet may have an advantage over a Mediterranean diet because it typically involves foods that are more familiar to people used to eating a Western diet. “This can be easier to adhere to for some than a dietary pattern that is very different from what they’re currently eating,” says Groves Azzaro. “And since PCOS is a lifelong condition, any diet changes that you plan on making, you need to be able to stick with for a lifetime.”

In general, the best foods for PCOS are minimally processed choices. They include:

• Lean proteins like skinless chicken, lean beef, tofu, tempeh, and eggs
• Fatty fish, including salmon, tuna, herring, and mackerel
• Nuts and seeds, such as walnuts, almonds, chia seeds, and pumpkin seeds
• Whole grains, such as whole-wheat breads and pasta, barley, brown rice, quinoa, and oats
• Beans and legumes, including black beans, chickpeas, kidney beans, white beans, and lentils
• Leafy green vegetables, such as kale, collard greens, spinach, and mustard greens
• Cruciferous vegetables like broccoli, Brussels sprouts, and cauliflower
• Root vegetables like sweet potatoes, beets, and carrots
• Fruits, including apples, bananas, berries, cherries, kiwi, papaya, pears, pomegranate
• Healthy fats, such as olive oil, ground flaxseed, and avocados
• Anti-inflammatory herbs and spices like garlic, turmeric, and ginger
• Water, tea, or other low-sugar beverages

“There aren't any foods that are automatically off-limits for women with PCOS,” says Pacheco. “However, there are some foods which, when consumed frequently or in large quantities, may worsen PCOS symptoms.” These may include:

• Refined grains like white breads, pastas, crackers, or rice
• Ultra-processed foods like packaged snacks, flavored chips, or protein bars
• Processed meats, including deli meat, sausage, or salami
• Foods with added sugars, such as candy, cakes, cookies, brownies, and ice cream
• Sugar-sweetened beverages like soda, sweet teas, lemonade, and juice with added sugar

The Role of Gluten in PCOS

You may have heard chatter on social media about the relationship between PCOS and gluten. While some women report feeling better when eliminating gluten from their diets, evidence is lacking to support a direct connection between PCOS and gluten sensitivity. “There have been no studies either establishing a link between PCOS and gluten sensitivity or on benefits of a gluten-free diet for PCOS,” says Groves Azzaro.

That said, every person’s experience is different. If you feel your symptoms are improved by scaling back on (or outright nixing) gluten from your diet, you may want to seek out gluten-free recipes for PCOS.

Weight gain is a symptom of PCOS, not a cause, says Groves Azzaro. But excess weight can worsen symptoms by increasing insulin resistance and overall inflammation.

Unfortunately, traditional approaches to weight loss may not always be successful for women with this condition. Weight loss becomes especially challenging in the face of issues like insulin resistance, inflammation, elevated androgen levels, cortisol dysregulation, and thyroid problems, Groves Azzaro says. She suggests working with your healthcare team to identify and address which of these root causes are to blame for weight loss difficulties.

You can always work with your provider(s) to develop a diet plan for PCOS weight loss, too. “In general, we want to focus on a balanced meal plan that is in a slight deficit for steady weight loss, exercising in alignment with the guidelines (150–300 minutes of cardio per week plus two to three full-body weights workouts a week), managing stress, and getting seven to nine hours of sleep a night,” says Groves Azzaro.

A balanced diet ensures you get adequate nutrition with PCOS. In addition to nutrients like fiber, protein, and healthy fats, you may want to focus on a few “extras,” whether from food or supplements. “There are some supplements that are foundational for most people with PCOS, including myo-inositol and vitamin D to improve insulin sensitivity, and omega-3-rich fish oil to lower inflammation and testosterone levels,” says Groves Azzaro.

Other potential best supplements for PCOS, she says, include magnesium glycinate for sleep, magnesium citrate for constipation, ashwagandha for stress, and turmeric, resveratrol, or quercetin for inflammation. “Work with a practitioner like a dietitian to help determine which supplements may be helpful as well as safe and effective in your situation,” she suggests. “And always check with your healthcare practitioner before starting a new supplement.”

Finding your best diet for PCOS may take some time and experimentation. Consider beginning with whole, anti-inflammatory foods like lean proteins, whole grains, fruits, vegetables, nuts, and seeds. These may start you on the path toward fewer symptoms — or even weight loss as an extra benefit.