Polycystic ovary syndrome (PCOS) is a condition that affects many women of reproductive age. Although its exact cause is not fully understood, we know that factors such as genetic predisposition and certain lifestyle habits — including physical inactivity, smoking, alcohol consumption and an unhealthy diet — can worsen its symptoms.
In this article, we explore how an appropriate diet may help improve PCOS symptoms, particularly those associated with insulin resistance and elevated androgen levels.
The link between PCOS and insulin resistance
One of the main metabolic issues associated with PCOS is insulin resistance. This means that the body’s cells do not respond to insulin as effectively as they should, which can lead to increased blood glucose levels.
In response, the pancreas produces more insulin, which in turn can contribute to higher androgen levels. This hormonal imbalance is associated with many of the symptoms of PCOS, including acne, facial hair growth, hair loss and changes in body fat distribution.
One of the main dietary goals for women with PCOS is to maintain stable blood glucose levels and avoid sharp spikes in blood sugar.
To achieve this, it is important to manage carbohydrate intake and limit foods with a high glycaemic index (GI), as these can cause blood glucose levels to rise rapidly.
Recommended foods to help improve PCOS symptoms
Fruit
Fruit is an excellent source of fibre, vitamins and antioxidants, which support overall health and can help with weight management.
Low-glycaemic-index fruits can be particularly suitable for women with PCOS. Some options include:
- Strawberries, blueberries and cherries – rich in fibre and antioxidants.
- Apples, pears, oranges, plums and mandarins – generally have a low GI.
- Kiwi fruit, peaches and bananas – can be consumed in moderation.
- Figs and grapes – have a moderate glycaemic load.
It is important to remember that fruit is best eaten whole rather than as juice, as juicing reduces the fibre content and changes the way its natural sugars are absorbed.
Vegetables
Green leafy vegetables, such as spinach, Swiss chard and broccoli, have a low glycaemic index and are excellent choices for helping to manage blood glucose levels.
Other vegetables such as courgettes and peppers are also good options.
However, starchy vegetables, such as pumpkin, carrots and peas, have a higher carbohydrate content and should be consumed in appropriate portions as part of a balanced diet.
Pulses
Pulses are an excellent source of fibre and high-quality plant protein and generally have a low glycaemic index.
Including them regularly in your diet can help you feel fuller for longer and contribute to better blood glucose control.
They may also have a beneficial effect on levels of sex hormone-binding globulin (SHBG), a protein that binds to sex hormones and can influence the amount of free testosterone circulating in the blood.
Protein
Protein plays an important role in appetite control and generally has less of an impact on insulin levels than carbohydrates.
Good sources to include in your diet are:
- Animal proteins: eggs, fish and lean meats such as chicken, turkey and rabbit.
- Plant proteins: pulses, nuts, tofu and tempeh.
Healthy fats
Healthy fats are important for normal hormone production and overall health.
Foods rich in omega-3 fatty acids should be prioritised, including salmon, tuna, sardines, walnuts and seeds, as well as foods such as olive oil and avocado.
These fats can also contribute to healthy HDL cholesterol levels, which play a role in the production of sex hormones.
By contrast, it is advisable to limit saturated and trans fats, particularly those found in highly processed and fried foods.
Additional tips for managing PCOS symptoms
- Maintain regular eating habits: Try to avoid going very long periods without eating. If necessary, choose a healthy snack, such as natural yoghurt with flaxseeds or almonds.
- Adapt your diet to your level of physical activity: Your nutritional needs should be aligned with how active you are, as physical activity can directly influence glucose metabolism and insulin sensitivity.
- Avoid a sedentary lifestyle: Exercise regularly. Physical activity not only supports weight management but can also improve insulin sensitivity.
Diet as an important tool in managing PCOS
A balanced diet based on low-glycaemic-index foods, healthy fats and high-quality protein can play an important role in managing PCOS symptoms.
It is also essential to maintain a healthy lifestyle that includes regular physical activity and avoids potentially harmful habits such as smoking and excessive alcohol consumption.
At Clínica Fertia, we can help you develop a personalised approach to support your fertility and overall wellbeing. Contact us if you need guidance on managing PCOS and optimising your chances of pregnancy.
