Why food matters in PCOS
Many women with PCOS have insulin resistance, even when slim. Meals that avoid big swings in blood sugar help hormones, energy and appetite.
Building meals
- Fill half the plate with vegetables
- Include protein at every meal: dal, paneer, curd, eggs, sprouts, fish or chicken
- Choose whole grains and millets in moderate portions
- Add healthy fats from nuts, seeds and measured cooking oil
- Limit sweets, sweet drinks, bakery foods and fried snacks
Breakfast counts
A protein-rich breakfast, such as besan chilla, moong dal dosa, eggs or vegetable poha with peanuts and curd, helps control cravings later in the day.
Weight
If you are overweight, losing 5% to 10% of your weight can make periods more regular and improve skin and blood sugar. Slow, steady loss is easier to keep up.
Do I need to give up dairy or gluten?
Not usually. There is no good evidence that cutting out dairy or gluten treats PCOS, unless you have an intolerance or coeliac disease.
Supplements
Inositol and other supplements are widely promoted. The evidence is limited and they do not replace food changes or medical treatment. Check with your doctor first, especially if planning pregnancy.
This guide is general information and is not a substitute for a consultation. If you have kidney disease, are pregnant or take insulin, ask your doctor or dietitian before changing your diet.
Related guides
PCOS and women's hormonal health at the clinic All patient guides