PCOS (Polycystic ovary syndrome) is a hormone condition that affects approximately 7-10% of women. The condition impacts four types of hormones found in the female body – including androgens, estrogen, progesterone, and insulin.

When these hormones are out of balance, this can cause irregular periods, ovarian cysts, facial hair, hair loss on the head, weight gain, and acne. Because PCOS interferes with the menstrual cycle and ovulation, it can sometimes lead to infertility. 

The Role of Diet in Managing PCOS and Improving Fertility

Approximately 90% of infertility cases due to anovulation are caused by PCOS. While there is no universal cure for infertility caused by PCOS, it is possible to manage symptoms and balance hormones naturally through diet and other lifestyle changes. 

For example, PCOS affects levels of the hormone testosterone, which causes insulin levels to rise. This can lead to insulin resistance and weight gain – especially in individuals with diets high in carbohydrates. Chronic, low-grade inflammation is also closely associated with PCOS as it disrupts our hormones. Diets high in pro-inflammatory foods (such as trans fats and simple sugars) can make inflammation worse and aggravate PCOS symptoms.

The Bottom Line: If you have PCOS, it’s important to avoid foods that contribute to insulin resistance and inflammation. This can help your hormones stay in balance and alleviate many of your PCOS symptoms. In terms of fertility, the right PCOS diet can also improve cycle regularity, promote ovulation, and increase your chances of conception.   

We know that crafting the right PCOS diet for your body and lifestyle can be a huge challenge. If you are struggling to implement a PCOS diet plan, we’d love to see you in our virtual Hormone Health Clinic for Fertility. Our experienced fertility coaches are well-versed in functional nutrition and can offer practical advice tailored to your unique body and hormone charts. By taking a data-driven approach, our coaches can help you learn to live with this condition, build strong PCOS self-care habits, and achieve your fertility goals. 

10 PCOS Fertility Diet Tips

Tip #1: Incorporate Anti-Inflammatory Foods

Calming the chronic, low-grade inflammation caused by hormone imbalance can help soothe symptoms of PCOS. Diet plays a huge role in this – with some foods helping to regulate inflammation in the body while others make inflammation worse. 

Foods that are rich in antioxidants are considered anti-inflammatory foods, as they help fight inflammation-causing free radicals in the body. They also contain vitamins and minerals that your body needs to operate at its best.

Anti-inflammatory Foods to Incorporate: Tomatoes, olive oil, leafy greens, almonds, walnuts, fatty fish, berries, and citrus fruits 

Foods to Minimize: Red meat, processed meat, trans fats, refined carbohydrates, and added sugars 

Tip #2: Choose Low Glycemic Index (GI) Foods

The Glycemic Index (GI) is a tool that measures how quickly carbohydrate-based foods are broken down into glucose (i.e. how quickly they raise blood sugar levels). Foods with a high GI raise blood sugar levels quickly, while low GI foods raise blood sugar levels slowly. 

Research shows that maintaining a diet rich in low GI foods (sometimes referred to as an insulin resistance diet) can improve insulin sensitivity, which in turn helps to improve PCOS symptoms. 

Low GI Foods to Incorporate: Non-starchy vegetables (such as leafy greens, broccoli, cabbage, and cauliflower), fruits, legumes, whole grains, nuts, eggs, and olive oil  

Foods to Minimize: Starchy vegetables (such as potatoes, corn, and parsnips), refined carbohydrates and sugars, and sweetened dairy products  

Tip #3: Increase Fiber Intake

Fiber is a type of carbohydrate that the body cannot digest or absorb, it simply passes slowly through the body. Fiber-rich foods are key to a healthy PCOS diet, as they help regulate blood sugar levels and improve insulin sensitivity. They also help you stay full and satiated, which is helpful for weight management and keeping hormones in balance.

High Fiber Foods to Incorporate: Legumes, nuts, seeds, whole grains, broccoli, green peas, raspberries, pears, and fiber-enriched cereals

Tip #4: Opt for Lean Protein Sources 

Lean proteins help us build muscle and keep us fuller for longer – which in turn keeps our blood sugar levels in check. High-protein foods can also help combat insulin resistance with PCOS, which supports overall health, weight management, and fertility.  

Lean Protein Sources to Incorporate: Skinless poultry (like chicken or turkey), lean beef, lean pork, fish, tofu, egg whites, legumes, plain Greek yogurt

Tip #5: Add Omega-3 Fatty Acids

For PCOS patients, research shows that Omega-3 supplementation can improve cycle and ovulation regularity. With improved cycle regularity, ovulation is more likely to occur which increases your chances of getting pregnant. 

Foods High in Omega-3 to Incorporate: Fish oil, mackerel, salmon, flaxseeds, chia seeds, walnuts, soybeans

Tip #6: Stay Hydrated 

Staying adequately hydrated is another key component of a successful PCOS diet. Water not only plays a critical role in just about every bodily function, but in PCOS patients, it can help to reduce bloating, improve acne, and regulate blood sugar levels. 

Experts estimate women need around 2.7 liters of fluid per day. If you are struggling to drink enough water, consider keeping a water bottle with you at all times to make staying hydrated as convenient as possible. If you’re not a fan of the taste, consider mixing it with a splash of 100% fruit juice. 

Tip #7: Limit Dairy and Gluten

For many people, dairy and gluten do not cause inflammation. However, an increasing number of individuals are sensitive or intolerant to dairy, gluten, or both – which can lead to inflammation, bloating, and digestive discomfort. 

If you have PCOS, it’s worth keeping a food diary to see how your body responds to dairy and gluten. If you have a true intolerance to these foods, avoiding them should help alleviate your symptoms – which can improve your day-to-day life with PCOS. 

Dairy Substitutes to Try: Almond milk, coconut milk, oat milk, soy milk, and hemp yogurt

Gluten Substitutes to Try: Gluten-free grains such as rice, buckwheat, oats, and quinoa  

Tip #8: Include Supplements Wisely

Research shows that certain dietary supplements can help alleviate PCOS symptoms and improve fertility. 

For example, inositol (vitamin B8) has been shown to improve insulin sensitivity and restore ovulation in PCOS patients. Vitamin D also helps to improve insulin sensitivity while also reducing inflammation. Folate, when taken in combination with both Vitamin D and inositol, can help restore ovulation and promote cycle regularity. 

One of the best ways to ensure you’re taking the right combination of PCOS-friendly nutrients is to try an all-in-one supplement, such as Mira’s own PCOS Supplements. This supplement was carefully crafted by scientists and fertility doctors to restore ovulation, balance hormones, alleviate PCOS symptoms, and more. 

If you have PCOS or suspect you may have PCOS, always speak with your doctor first before trying a new supplement. They can provide the best advice for your individual situation. 

Tip #9: Prioritize Balance and Consistency

Starting a new PCOS diet doesn’t mean you have to give up all your favorite sweets and treats – it’s more about being proactive and mindful of what is going into your body. You don’t have to completely change your diet overnight. Instead, make a few small, realistic changes that you can be consistent with. Once you get started, it will only get easier to incorporate more changes with time (especially when you start to notice your symptoms improving). 

Navigating a change in diet isn’t easy, so make sure to celebrate the small wins and don’t beat yourself up if you make some mistakes along the way! 

Tip #10: Stay in Tune With Your Overall Health and Hormones

In addition to diet, other factors such as physical activity, sleep, and stress levels can also interfere with our hormones. Here are a few additional lifestyle tips for keeping hormone levels in check (and PCOS symptoms at bay): 

• Exercise Regularly. Exercise not only helps to promote healthy PCOS weight loss, but it can reduce anxiety, boost energy levels, and improve insulin resistance. Current guidelines advise PCOS patients to get at least 150 minutes of moderate physical activity per week. 
• Limit Stress. Stress can wreak havoc on our hormones, and reducing stress levels can help alleviate PCOS symptoms. To keep stress levels to a minimum, make sure that you’re taking care of yourself by setting healthy boundaries and taking time to relax each day. Need some help? Try Mira’s Fertility Meditation Playlist!  
• Prioritize Sleep. Sleep is absolutely crucial for keeping energy levels up, stress levels down, and hormones in balance. The CDC recommends that adults should get at least seven or more hours of sleep each night. 

Because PCOS is a hormone condition , it’s also important to stay in tune with your hormones and hormone health – especially if you are actively trying to plan a pregnancy. 

One of the best ways you can do this is by testing and tracking your hormones directly with the Mira App and Monitor – the perfect duo for PCOS patients! Mira is the only at-home fertility monitor that utilizes quantitative technology, allowing you to see your hormone data in real time. 

Unlike OPKs that don’t always work for PCOS patients, Mira’s technology is sensitive and able to detect even the tiniest fluctuations in hormone levels. Learn more by visiting How Mira Works With PCOS.   

For a broader perspective on your reproductive health and fertility, you can also check out Mira’s Panorama Fertility Lab Test. This one-time blood test is geared for individuals who may be experiencing symptoms related to PCOS, but haven’t received a diagnosis yet. Your results will reveal insights into elements of fertility such as hormone balance, ovarian reserve, thyroid functioning, and more. 

Final Thoughts

If you’d like to learn more about PCOS and fertility, check out these articles:

• Signs of PCOS You Need to Know
• 12 PCOS Supplements & Vitamins to Help Your Body + Hormones
• How to Get Pregnant with PCOS: 11 Tips to Get Pregnant Fast

If you are actively TTC, you may also find our library of free webinars, ebooks, and blogs helpful for planning your pregnancy. You can also download the Mira App for free, which can assist with cycle tracking – even if you have PCOS. 

Frequently Asked Questions