The 5 Foods to Eat to Alleviate Symptoms of PCOS

Table of whole grains, leafy greens, and legumes. Foods to alleviate the symptoms of PCOS

The 5 Foods to Eat to Alleviate Symptoms of PCOS

Polycystic ovarian syndrome, also known as PCOS, is one of the most common endocrine disorders among women of childbearing age. In the United States, 1 in 10 reproductive-age women will experience PCOS in their lifetime.

  • Polycystic ovary syndrome (PCOS) is a condition affecting reproductive age women and can cause infertility due to problems with ovulation (releasing an egg on a monthly basis).
  • The cause of PCOS is unknown, but it is the most common hormonal imbalance in women, affecting as many as 1 in 10 women of childbearing age in the United States, according to the U.S. Department of Health & Human Services.
  • Symptoms of polycystic ovary syndrome include irregular menstrual periods, weight gain, excessive hair growth, acne, and other health matters like diabetes and high cholesterol.

While there is no cure for PCOS, lifestyle modifications and medications can assist patients manage PCOS symptoms. And fertility treatments such as ovulation induction medications can assist women with PCOS to conceive.

Foods to Alleviate Symptoms of PCOS

Diagnosing PCOS early can help a woman control the symptoms and decrease the chances of long-term complications related to developing diabetes, heart disease, and female infertility.

Foods to help alleviate symptoms include:

Green Leafy Vegetables

Green leafy veggies like broccoli, brussels sprouts, and cabbage are packed with magnesium. Magnesium is thought to be effective in tackling insulin resistance, often seen in individuals with PCOS. Due to the presence of insulin resistance, PCOS increases the risk of chronic diseases like type 2 diabetes, hypertension, lipid disorders, cardiovascular diseases. The risk of PCOS for subjects with magnesium deficiency is 19 times greater than those who had normal serum magnesium concentrations.


Legumes are the fruits or seeds of a family of plants called Fabaceae. This family of nutrient-dense plants includes chickpeas, certain beans, peas, and soybeans that are rich in fiber and protein. Eating a diet rich in legumes can be an effective lifestyle intervention for women with polycystic ovary syndrome (PCOS). Legumes are known to be beneficial for diabetes management. Due to their fiber and complex carbohydrate content, legumes are associated with lower blood sugar and insulin levels

Nuts and Seeds

Nuts and seeds are filled with healthy fats like omega-3 fatty acids, which have ample health benefits for the body and the brain. Both nuts and seeds work overtime to regulate cholesterol, insulin resistance, and androgen levels in women with PCOS. Flax seeds help to purify the body, bind to excess estrogen, stabilize hormone levels, and decrease inflammation.


Oxidative stress and decreased antioxidant status are often associated with PCOS. Research indicates that circulating oxidative markers are significantly increased in patients with PCOS compared without the disease and are considered as a potential contributor to PCOS. Whole fruits, specifically berries, are high in nutrients that can help manage PCOS by fighting inflammation and helping with insulin resistance.

Whole Grains

Did you know women with PCOS are at high risk of contracting type 2 diabetes? Whole grains, such as whole oats, quinoa, and brown rice are slow-release carbohydrates. This means they release sugar into the blood at a slower, more regular pace. Slow-release carbs have a low glycemic index and won’t spike your glucose and insulin levels.

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