A Dietitian’s Guide On How To Cure PCOS With PCOS Diet

Polycystic Ovary Syndrome (PCOS) is a common hormonal disorder that affects millions of women worldwide. It impacts menstrual cycles, fertility, metabolism, and even skin health, often leading to issues like excessive weight gain, acne, hair thinning, and mood swings. Now, the question arises—how to cure PCOS?

As a certified dietitian and nutritionist, my answer is simple: Right nutrition is the key! When you eat a balanced diet filled with nutrient-rich foods, it helps regulate hormones, improve insulin sensitivity, and reduce inflammation, all crucial factors in managing PCOS naturally.

Why PCOS Diet Matters?

The answer to ‘how to cure PCOS’ is the nutrition packed PCOS diet. But why does it matter and how does it help to cure PCOS?

PCOS often causes unexplained weight gain, irregular periods, acne, and insulin resistance. If left unmanaged, it can increase the risk of diabetes, heart disease, high cholesterol, infertility, hormonal imbalances leading to anxiety & depression and more. 

Let’s understand how the dietitian-approved PCOS diet can make a difference.

The first key factor in PCOS is insulin resistance, where insulin fails to regulate glucose properly in the body. As a result, blood sugar levels rise, increasing the risk of diabetes.

In fact, studies show that women with PCOS are 4 to 8.8 times more likely to develop type 2 diabetes compared to those without PCOS. 

Another major concern is metabolic and hormonal imbalances. Eating the right foods for PCOS helps regulate hormones, improve metabolism, and reduce PCOS symptoms, making it easier to manage PCOS naturally.

PCOS also leads to excessive weight gain, often caused by hormonal imbalances and insulin resistance. A personalized PCOS diet plan, curated by a certified dietitian, includes low-fat, high-nutrition foods that support weight management and fat loss.

Lastly, irregular periods are another common symptom of PCOS. This is primarily due to hormonal imbalances, particularly fluctuations in estrogen and progesterone. A well-structured PCOS diet chart includes nutrient-rich foods that help balance these hormones, promoting regular menstrual cycles. 

Which is the Best PCOS Diet?

There are several types of diet plans, including low-GI diets, anti-inflammatory diets, and Mediterranean diets, each with varying foods, meal structures, and benefits. Now, the question arises—which is the best PCOS diet, or what foods should be included in a PCOS diet chart?

The best PCOS diet is one that helps manage PCOS symptoms. Below are some of the essential diet plans you can follow.

Low Glycemic Index (Low-GI) Diet for PCOS

Since insulin resistance is a key factor in PCOS and diabetes is a major risk, following a low-GI PCOS diet can be highly beneficial. A Low-GI PCOS diet chart includes foods that do not cause sudden spikes in blood sugar levels, helping to regulate insulin and hormone balance effectively.

Best Low-GI Foods for PCOS diet chart:

• Whole Grains – Quinoa, brown rice, oatmeal, whole wheat, barley, whole grain pasta, bulgur.
• Low-GI Starchy Vegetables – Yams, lentils, beetroot, sweet potatoes, carrots, chickpeas, kidney beans.
• Non-Starchy Vegetables – Spinach, kale, broccoli, cauliflower, zucchini, bell peppers, cucumbers, asparagus.
• Nuts & Seeds – Flaxseeds, chia seeds, pumpkin seeds, sunflower seeds, almonds, walnuts, cashews.
• Low-GI Fruits – Berries (strawberries, blueberries, raspberries), apples, pears, grapefruit, oranges, peaches, cherries, plums.
• Lean Proteins – Fish (salmon, tuna, mackerel), chicken, turkey, tofu, eggs, Greek yogurt, cottage cheese.

2. Mediterranean Diet for PCOS

The Mediterranean diet includes whole, unprocessed foods inspired by traditional eating patterns of Mediterranean coastal regions. These foods are abundant in healthy fats, lean proteins, and fiber-rich plant-based foods, all of which help reduce inflammation and improve hormonal balance.

Best foods to include in the Mediterranean PCOS diet are olive oil, avocados, nuts, fatty fish, skinless poultry, tofu, lentils, whole grains, spinach, cucumber, eggplant, figs, herbs & spices and more. 

3. DASH Diet

The DASH (Dietary Approaches to Stop Hypertension) diet is primarily recommended for reducing heart risks, but it also plays a crucial role in managing PCOS by improving insulin sensitivity, reducing inflammation, and supporting weight loss.

A study revealed that overweight women with PCOS who followed the DASH diet experienced significant weight loss and improved insulin resistance and inflammation, two key factors in managing PCOS symptoms.

Common foods included in a DASH PCOS diet are brown rice, lentils, beans, oranges, broccoli, leafy greens, ginger and more.

4. High-Fiber Diet

Fiber is known to slow down glucose absorption, reducing insulin resistance and improving gut health, both important for managing PCOS. A high-fiber diet also supports digestion, regulates blood sugar, and promotes weight loss.

Best high-fiber foods for PCOS diet plan include:
Apples, pears, leafy greens like spinach and kale, broccoli, carrots, bell peppers, oats, quinoa, barley, brown rice, whole wheat bread, chickpeas, lentils, black beans, kidney beans, chia seeds, flaxseeds, almonds, and walnuts.

5. Anti-Inflammatory Diet

Spices such as turmeric and ginger fall into the anti-inflammatory diet category. This diet is best suited for people with PCOS as it helps reduce inflammation, which worsens PCOS symptoms, balances insulin levels and reduces hormonal imbalances.

So, add these spices to your meals, or have them as shots like ginger-turmeric shots. 

Best anti-inflammatory foods for PCOS diet chart include:
Turmeric, ginger, cinnamon, garlic, berries, oranges, cherries, extra virgin olive oil, avocado, nuts, spinach, kale, Swiss chard, salmon, mackerel, and sardines.

7-Day PCOS Diet Plan

This 7-day PCOS diet chart is designed to manage all PCOS symptoms effectively. It includes high-fiber, anti-inflammatory, Mediterranean, and DASH diet principles, focusing on whole, nutrient-dense foods.

Day 1 PCOS Diet Plan

Breakfast: Moong dal cheela with mint chutney + turmeric-infused warm water
Mid-Morning Snack: Handful of soaked almonds and walnuts
Lunch: Bajra roti + palak paneer + cucumber raita
Evening Snack: Roasted makhana + green tea
Dinner: Brown rice khichdi with bottle gourd + curd

Day 2 PCOS Diet

Breakfast: Oats upma with mixed vegetables + 1 tsp flax seeds
Mid-Morning Snack: Low GI Fruit of your choice + a handful of peanuts
Lunch: Quinoa pulao with chana dal + beetroot raita
Evening Snack: Sprouts chaat with lemon and chaat masala
Dinner: Vegetable dalia + sautéed methi (fenugreek)

Day 3 PCOS Meal Plan

Breakfast: Besan (chickpea) cheela with coriander chutney + cinnamon-infused warm water
Mid-Morning Snack: A handful of pumpkin seeds + buttermilk
Lunch: Ragi roti + aloo-methi sabzi + curd
Evening Snack: Dates and dry fruits smoothie
Dinner: Methi thepla + vegetable soup

Day 4 PCOS Diet Plan

Breakfast: Masala poha with peanuts and curry leaves + herbal tea
Mid-Morning Snack: Fresh fruit salad with papaya and guava
Lunch: Bajra roti + kala chana curry + spinach sabzi
Evening Snack: Roasted chana + green tea
Dinner: Quinoa khichdi with ghee + lauki raita

Day 5 Meal Plan

Breakfast: Ragi dosa with coconut chutney + warm lemon water
Mid-Morning Snack: 1 orange with a handful of sunflower and flax seeds
Lunch: Barley khichdi with rajma + cucumber salad
Evening Snack: Sprouts bhel with peanuts and pomegranate
Dinner: Mixed vegetable sambar + brown rice

Day 6 PCOS Diet Plan

Breakfast: Dahi chana chaat with roasted cumin powder + turmeric milk
Mid-Morning Snack: Carrot and cucumber sticks with hummus
Lunch: Multigrain roti + bhindi sabzi + dal tadka
Evening Snack: Makhana roasted in ghee + herbal tea
Dinner: Chana dal khichdi with mint raita

Day 7 PCOS Diet

Breakfast: Vegetable stuffed moong dal dosa with coconut chutney
Mid-Morning Snack: Tender coconut water + handful of almonds
Lunch: Rajgira roti + methi aloo sabzi + curd
Evening Snack: A handful of walnuts and tomato soup
Dinner: Palak khichdi with ghee + cucumber raita

PCOS Food List to Avoid

You’ve learned how to cure PCOS with the right foods for PCOS, but knowing what foods to avoid with PCOS is just as important. Certain foods can increase insulin levels, spike inflammation, and worsen hormonal imbalances, making PCOS symptoms more severe. To effectively manage PCOS, it’s must to limit or completely avoid these foods in your PCOS diet chart:

• Refined carbs & sugary foods such as white bread, pastries, sweets, soda, packaged juices
• Processed & junk foods including chips, fries, instant noodles, fast food
• Dairy products (in excess) like full-fat milk, cheese, butter, cream
• Red & processed meat such as sausages, bacon, cold cuts
• Excess caffeine & alcohol including coffee, energy drinks, alcohol
• Artificial sweeteners & preservatives like diet sodas, flavored yogurts, packaged snacks
• Inflammatory oils such as refined vegetable oils, margarine, hydrogenated fats
• Excess salt & sodium like pickles, packaged soups, processed foods

When to Connect with a Nutritionist for a PCOS Diet Plan

If your PCOS symptoms are getting worse, it's essential to consult a nutritionist or dietitian for a personalized PCOS diet chart. In some cases, seeking medical help for additional treatment or medication may also be necessary.

Here are some common signs that indicate it's time to seek expert guidance:

• Persistent or severe acne that worsens beyond normal breakouts.
• Sudden and massive weight gain (e.g., gaining 5-10 kg in a few months or short period) despite maintaining your usual diet.
• Unwanted thickened body hair growth on areas like the chin, face, chest, or back.
• Dark patches or skin tags around the neck, underarms, or inner thighs.
• Irregular or missed periods (e.g., periods occurring every 3-4 months instead of a regular cycle).
• Extreme fatigue, mood swings, or hormonal imbalances affecting daily life.
• Intense sugar cravings or difficulty in losing weight despite efforts.

If you're experiencing any of these symptoms, it's best to consult a PCOS dietitian or expert to get the right nutritional support and lifestyle guidance.