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🥗 Diet & Recommendations
PCOS-Friendly Diet and Lifestyle Tips
PCOS-Friendly Diet Tips
According to Brown University Health, lifestyle and dietary changes can play an important role in improving PCOS symptoms. Research supports eating patterns rich in fiber, healthy fats, and antioxidants — such as Mediterranean-style or DASH diets — to support hormonal balance.
Foods to Include More Often
- Whole grains: oatmeal, brown rice, quinoa
- Non-starchy vegetables: broccoli, green beans, eggplant
- Leafy greens: spinach, kale
- Legumes: lentils, chickpeas, beans
- Fish and seafood
- Nuts and seeds
- Fruits, especially berries and citrus
Helpful Habits
- Replace sugary drinks with fruit-infused water
- Choose fruit + nut butter or nuts instead of processed snacks
- Switch refined grains to whole-grain versions
- Fill half your plate with vegetables
- Replace meat with beans a few times weekly
Foods to Limit
- Refined flour products, sugary drinks, processed snacks
- Sweetened cereals, fried foods, white rice
- Excessive red meat and processed meats
Activity Tip
Even 10–15 minutes of daily walking, light yoga, cycling, or swimming can support symptom management.
Source: Brown University Health – "Dietary changes that can help PCOS"