Diets That Assist With Polycystic Ovary Syndrome
Nutrisystem
Nutrisystem's low-glycemic, balanced approach is particularly effective for PCOS management as it directly addresses insulin resistance, a primary driver of the condition. The controlled carbohydrate intake with emphasis on complex carbs prevents blood sugar spikes that worsen hormonal imbalances, while the high protein and fiber content improves insulin sensitivity. Weight loss achieved through this diet can restore ovulation, reduce androgen levels, and improve fertility outcomes in women with PCOS.
Key foods: Quinoa, oats, legumes (lentils and chickpeas), lean chicken breast, eggs, fatty fish like salmon, leafy greens like spinach and kale, non-starchy vegetables like broccoli
How does Nutrisystem assist with Polycystic Ovary Syndrome: By controlling glycemic load and promoting weight loss, the diet reduces insulin levels, which in turn decreases ovarian androgen production (testosterone) that causes PCOS symptoms. Improved insulin sensitivity allows the ovaries to function more normally, potentially restoring regular ovulation. The anti-inflammatory effects of omega-3 fatty acids and high fiber intake also reduce the chronic low-grade inflammation associated with PCOS.
Atkins Diet
The Atkins Diet significantly improves PCOS symptoms by addressing the underlying insulin resistance that drives the condition. Women following low-carb approaches experience improvements in menstrual regularity, reduced androgen levels, improved ovulation rates, and better fertility outcomes. Weight loss achieved through this diet further amplifies these benefits, as excess weight exacerbates PCOS symptoms.
Key foods: Fatty fish like salmon and mackerel, pasture-raised eggs, grass-fed beef, avocados, olive oil, leafy greens, broccoli and cauliflower, full-fat Greek yogurt
How does Atkins Diet assist with Polycystic Ovary Syndrome: PCOS is fundamentally driven by hyperinsulinemia and insulin resistance, which stimulate ovarian androgen production and disrupt normal hormonal signaling. By drastically reducing carbohydrate intake, the Atkins Diet lowers insulin levels, which reduces ovarian testosterone production, improves the LH/FSH ratio, decreases SHBG binding, and restores more normal ovulatory function and hormonal balance.
Low-Carb Diet
Low-carb diets significantly improve PCOS symptoms by addressing the underlying insulin resistance that drives the condition. Women with PCOS often experience improved menstrual regularity, reduced androgens, better ovulation rates, and enhanced fertility on low-carb diets. The diet also helps with weight management, which further improves hormonal balance and metabolic health in PCOS patients.
Key foods: Eggs, fatty fish like salmon, chicken breast, leafy greens like spinach, broccoli and cauliflower, avocados, olive oil, nuts like almonds
How does Low-Carb Diet assist with Polycystic Ovary Syndrome: By reducing carbohydrate intake, the diet lowers insulin levels and improves insulin sensitivity, which is crucial since hyperinsulinemia stimulates ovarian androgen production in PCOS. Lower insulin reduces testosterone and other androgens, restoring normal ovarian function. The anti-inflammatory effects and weight loss further normalize the hypothalamic-pituitary-ovarian axis, improving reproductive hormones.
Ketogenic Diet
The ketogenic diet effectively addresses the root cause of PCOS—insulin resistance and hyperinsulinemia—which drive excess androgen production and hormonal imbalances. Studies show significant improvements in menstrual regularity, reduced testosterone levels, improved fertility, and weight loss in women with PCOS. Many women experience restoration of ovulation and improved pregnancy outcomes.
Key foods: Fatty fish like salmon, avocados, olive oil, eggs, leafy greens like spinach and kale, cruciferous vegetables, nuts like almonds, full-fat Greek yogurt
How does Ketogenic Diet assist with Polycystic Ovary Syndrome: By drastically reducing carbohydrate intake, the diet lowers insulin levels and improves insulin sensitivity, which is critical because high insulin stimulates the ovaries to produce excess androgens (testosterone). Lower insulin levels reduce androgen production, improve the LH/FSH ratio, decrease inflammation, and can restore normal ovarian function and menstrual cycles. The diet also promotes weight loss, which further improves hormonal balance.
Elimination Diet
The Elimination Diet may help manage PCOS symptoms by removing inflammatory foods and identifying sensitivities that worsen hormonal imbalances and insulin resistance. By eliminating dairy (which can affect hormone levels) and processed foods while emphasizing low-glycemic whole foods, the diet helps stabilize blood sugar and reduce androgens. Some women with PCOS experience improved menstrual regularity, reduced acne, and better fertility outcomes when trigger foods are identified and removed.
Key foods: Wild-caught salmon, leafy greens like spinach, blueberries, sweet potatoes, quinoa, lentils, olive oil, flaxseeds
How does Elimination Diet assist with Polycystic Ovary Syndrome: The diet addresses insulin resistance, a key driver of PCOS, by removing high-glycemic and processed foods that spike blood sugar. Improved insulin sensitivity reduces excess insulin that stimulates ovarian androgen production. Anti-inflammatory foods help reduce chronic inflammation that contributes to hormonal imbalances, while removal of dairy eliminates hormones and growth factors that may worsen PCOS symptoms.
Nordic Diet
The Nordic Diet may benefit PCOS through its ability to improve insulin sensitivity, reduce inflammation, and support healthy weight management. The diet's emphasis on low-glycemic whole grains, omega-3 fatty acids, and anti-inflammatory foods addresses key metabolic dysfunctions in PCOS. While specific Nordic Diet research in PCOS is limited, its metabolic benefits suggest potential therapeutic value.
Key foods: Fatty fish like salmon and mackerel, whole grain rye, barley, oats, berries, legumes, cruciferous vegetables, rapeseed oil
How does Nordic Diet assist with Polycystic Ovary Syndrome: The diet's high fiber and low glycemic load improve insulin sensitivity, which is crucial for managing the hyperinsulinemia that drives androgen excess in PCOS. Omega-3 fatty acids reduce inflammatory markers and may improve ovarian function and menstrual regularity. The diet's support for healthy weight loss can restore hormonal balance and improve reproductive outcomes in overweight women with PCOS.
DASH Diet
The DASH diet may benefit women with PCOS by improving insulin sensitivity, supporting weight management, and reducing inflammation, all of which are key factors in PCOS pathophysiology. The diet's emphasis on low-glycemic whole grains and fiber helps stabilize blood sugar levels, which is crucial for managing the insulin resistance common in PCOS. The anti-inflammatory properties may also help reduce androgen levels and improve hormonal balance.
Key foods: Steel-cut oats and barley, legumes like lentils and chickpeas, leafy greens like spinach and kale, berries and cherries, fatty fish like salmon, walnuts and flaxseeds, cinnamon, low-fat Greek yogurt
How does DASH Diet assist with Polycystic Ovary Syndrome: The high fiber content and low glycemic load of the DASH diet improve insulin sensitivity by slowing glucose absorption and reducing insulin spikes, which helps lower androgen production in the ovaries. The diet's anti-inflammatory omega-3 fatty acids and antioxidants may reduce chronic inflammation that exacerbates PCOS symptoms. Weight loss achieved through the nutrient-dense, portion-controlled approach can restore ovulatory function and improve hormonal balance.
Paleo Diet
The Paleo Diet helps manage PCOS by addressing insulin resistance, a primary driver of the condition, through elimination of refined carbohydrates and emphasis on protein and healthy fats. The diet's anti-inflammatory properties and nutrient density support hormonal balance and may improve ovulation, menstrual regularity, and fertility. Studies show improvements in insulin sensitivity, testosterone levels, and metabolic markers in women with PCOS following Paleo-style eating patterns.
Key foods: Wild-caught fatty fish, grass-fed beef and lamb, pastured eggs, leafy greens, cruciferous vegetables like broccoli, berries, nuts especially almonds, avocados
How does Paleo Diet assist with Polycystic Ovary Syndrome: The low glycemic load reduces insulin levels, which decreases ovarian androgen production since insulin stimulates theca cells to produce testosterone. Improved insulin sensitivity reduces the hyperinsulinemia that drives many PCOS symptoms including irregular cycles and hirsutism. The diet's anti-inflammatory effects and adequate protein intake support healthy sex hormone binding globulin (SHBG) production, which helps regulate free testosterone levels.
Jenny Craig
The Jenny Craig diet's focus on weight loss and balanced macronutrients directly addresses insulin resistance, a key driver of PCOS symptoms. Portion control and emphasis on complex carbohydrates over refined sugars help stabilize blood glucose and insulin levels, which can improve hormonal balance and ovulatory function. Even modest weight loss of 5-10% has been shown to restore menstrual regularity and improve fertility outcomes in women with PCOS.
Key foods: Lean chicken breast, salmon, quinoa, brown rice, leafy greens like spinach, berries, legumes, almonds
How does Jenny Craig assist with Polycystic Ovary Syndrome: Weight loss reduces insulin resistance and hyperinsulinemia, which decreases ovarian androgen production and increases sex hormone-binding globulin (SHBG), leading to lower free testosterone levels. Improved insulin sensitivity also helps restore normal hypothalamic-pituitary-ovarian axis function, promoting regular ovulation and reducing PCOS symptoms like hirsutism and acne.
Zone Diet
The Zone Diet addresses the insulin resistance that underlies PCOS, helping to restore hormonal balance and improve metabolic function. By controlling blood sugar and insulin levels through low-glycemic carbohydrates and balanced macronutrients, the diet can reduce androgens, improve menstrual regularity, and enhance fertility. Women with PCOS following this approach often experience reduced hirsutism, improved ovulation, and better weight management.
Key foods: Lean chicken breast, turkey, wild-caught salmon, egg whites, non-starchy vegetables like broccoli and cauliflower, berries, olive oil, walnuts
How does Zone Diet assist with Polycystic Ovary Syndrome: Improved insulin sensitivity reduces hyperinsulinemia, which directly decreases ovarian androgen production and increases sex hormone-binding globulin (SHBG), lowering free testosterone levels. The balanced macronutrient ratio prevents the insulin spikes that stimulate excessive LH production and disrupt the hypothalamic-pituitary-ovarian axis. Anti-inflammatory effects reduce oxidative stress in ovarian tissue.
Mediterranean Diet
The Mediterranean Diet helps manage PCOS by improving insulin sensitivity, reducing inflammation, and supporting hormonal balance, addressing the root metabolic dysfunction of the condition. Women with PCOS following this diet show improvements in menstrual regularity, reduced androgen levels, improved ovulation rates, and better fertility outcomes. The diet's anti-inflammatory properties and emphasis on low-glycemic foods help manage the insulin resistance that underlies many PCOS symptoms.
Key foods: Extra virgin olive oil, fatty fish like salmon, whole grains like bulgur and quinoa, legumes like lentils and chickpeas, leafy greens, nuts like almonds and walnuts, berries, cinnamon
How does Mediterranean Diet assist with Polycystic Ovary Syndrome: The diet's low-glycemic whole grains and high fiber content stabilize blood sugar and reduce insulin spikes, which decreases ovarian androgen production driven by hyperinsulinemia. Omega-3 fatty acids and anti-inflammatory compounds reduce chronic inflammation that exacerbates insulin resistance and hormonal imbalances in PCOS. Healthy fats improve the production and metabolism of sex hormones while supporting weight loss, which independently improves insulin sensitivity and restores normal ovulatory function in many women with PCOS.
Weight Watchers
Weight Watchers benefits women with PCOS primarily through weight loss, which improves insulin sensitivity and hormonal balance. Even 5-10% weight reduction can restore ovulation, improve menstrual regularity, and reduce androgen levels. The diet's emphasis on whole grains over refined carbohydrates and inclusion of lean proteins helps stabilize blood sugar and reduce the insulin resistance central to PCOS pathophysiology.
Key foods: Fatty fish like salmon, skinless chicken breast, eggs, lentils and chickpeas, quinoa and steel-cut oats, leafy greens, berries, almonds
How does Weight Watchers assist with Polycystic Ovary Syndrome: Weight loss reduces insulin resistance in peripheral tissues, which lowers compensatory hyperinsulinemia that drives ovarian androgen production. Improved insulin sensitivity also reduces inflammatory markers and helps normalize the hypothalamic-pituitary-ovarian axis, while the diet's balanced macronutrient approach prevents the blood sugar fluctuations that exacerbate hormonal imbalances in PCOS.
Whole30
Whole30's elimination of added sugars and refined carbohydrates helps address the insulin resistance that underlies most PCOS cases, potentially improving hormonal balance and ovulatory function. The anti-inflammatory nature of the diet may reduce chronic inflammation associated with PCOS, while weight loss achieved through the program can restore normal menstrual cycles and fertility. The removal of dairy eliminates hormones that may exacerbate PCOS symptoms.
Key foods: Wild-caught fatty fish like salmon, grass-fed beef, eggs, leafy greens like spinach, cruciferous vegetables like broccoli, berries, avocados, walnuts and almonds, cinnamon
How does Whole30 assist with Polycystic Ovary Syndrome: Whole30 improves PCOS primarily by reducing insulin resistance through elimination of added sugars and refined carbohydrates, which lowers insulin levels and subsequently reduces androgen production by the ovaries. Lower insulin also increases sex hormone-binding globulin (SHBG), which binds excess testosterone and reduces symptoms like hirsutism and acne. The anti-inflammatory compounds from whole foods help reduce the chronic low-grade inflammation associated with PCOS, while weight loss improves leptin sensitivity and can restore normal ovulatory cycles.
South Beach Diet
The South Beach Diet helps manage PCOS by improving insulin sensitivity and reducing hyperinsulinemia, which are central to PCOS pathophysiology. The low-glycemic approach helps regulate menstrual cycles, reduce androgen levels, and improve fertility outcomes. Women with PCOS following similar dietary patterns show improvements in ovulation rates and reductions in testosterone levels.
Key foods: Salmon and other fatty fish, eggs, chicken breast, legumes like chickpeas and black beans, leafy greens like spinach, almonds and walnuts, low-fat Greek yogurt, olive oil
How does South Beach Diet assist with Polycystic Ovary Syndrome: The diet's low-glycemic approach reduces insulin spikes, which in turn decreases ovarian androgen production and increases sex hormone-binding globulin (SHBG), leading to lower free testosterone levels. Improved insulin sensitivity reduces the hyperinsulinemia that drives many PCOS symptoms. Weight loss achieved through the diet further improves hormonal balance and can restore ovulatory function in many women with PCOS.
Intermittent Fasting
Intermittent fasting addresses the underlying insulin resistance that drives PCOS by improving insulin sensitivity and reducing hyperinsulinemia. This leads to decreased androgen production, improved menstrual regularity, and better ovulation rates. Studies show IF can reduce testosterone levels, improve hormonal balance, and promote weight loss, all of which are crucial for managing PCOS symptoms.
Key foods: Lean proteins like chicken and turkey, fatty fish like salmon, leafy greens like spinach and kale, legumes like lentils and chickpeas, nuts like almonds and walnuts, seeds like flaxseeds and pumpkin seeds, berries like blueberries, non-starchy vegetables like broccoli
How does Intermittent Fasting assist with Polycystic Ovary Syndrome: By reducing meal frequency and improving insulin sensitivity, IF lowers circulating insulin levels, which directly decreases ovarian androgen production since insulin stimulates theca cells to produce testosterone. The weight loss associated with IF reduces aromatase activity in adipose tissue, further improving the estrogen-to-androgen ratio. Additionally, reduced insulin levels lower sex hormone-binding globulin (SHBG) suppression, allowing more androgens to be bound and less to circulate freely.
Vegan Diet
Vegan diets can improve PCOS symptoms by promoting weight loss, improving insulin sensitivity, and reducing inflammation and oxidative stress that contribute to hormonal imbalances. The high fiber content helps regulate blood sugar and may improve sex hormone-binding globulin (SHBG) levels, reducing free testosterone. Studies show plant-based diets improve menstrual regularity, reduce hirsutism, and improve metabolic markers in PCOS patients.
Key foods: Legumes like lentils and chickpeas, whole grains with low glycemic index, flaxseeds (lignans), leafy greens, berries, nuts like almonds, soy products like tofu and tempeh, cinnamon, spearmint tea
How does Vegan Diet assist with Polycystic Ovary Syndrome: Weight loss and improved insulin sensitivity reduce hyperinsulinemia, which drives ovarian androgen production in PCOS. High fiber intake (40-50g daily) slows glucose absorption and improves insulin response, while also increasing SHBG production in the liver, which binds excess testosterone. Phytoestrogens from soy and flaxseeds may help modulate hormone balance, and anti-inflammatory compounds reduce chronic inflammation that exacerbates PCOS symptoms.
Flexitarian Diet
The Flexitarian Diet helps manage PCOS by improving insulin sensitivity, promoting weight loss, and reducing inflammation—all key factors in PCOS pathophysiology. The diet's emphasis on low-glycemic plant foods and fiber helps regulate blood sugar and insulin levels, which in turn can improve hormonal balance and reduce androgen excess. Studies show that plant-based dietary patterns can improve menstrual regularity and reduce PCOS symptoms.
Key foods: Legumes like lentils and chickpeas, whole grains like quinoa and oats, leafy greens, berries, nuts like almonds, flaxseeds, cinnamon, spearmint tea
How does Flexitarian Diet assist with Polycystic Ovary Syndrome: The high fiber content slows glucose absorption and improves insulin sensitivity, reducing hyperinsulinemia that drives ovarian androgen production in PCOS. Plant-based proteins and complex carbohydrates help stabilize blood sugar without triggering insulin spikes, while phytoestrogens from soy and flaxseeds may help modulate hormone balance, and anti-inflammatory compounds reduce the chronic inflammation that exacerbates insulin resistance and hormonal dysfunction in PCOS.