What Is PCOS?

Polycystic Ovary Syndrome (PCOS), also called polycystic ovarian syndrome, is a hormonal disorder that affects how the ovaries function. Diagnosis typically involves meeting two of the following three criteria:

• Oligo-ovulation or anovulation (irregular or absent ovulation)

• Clinical or biochemical signs of hyperandrogenism (excess androgens like testosterone)

• Polycystic ovaries are visible on ultrasound

Beyond these criteria, PCOS is known to impact:

• Insulin resistance and blood sugar regulation

• The pituitary gland and gonadotropin hormonal synthesis, especially luteinizing hormone (LH) and follicle-stimulating hormone (FSH) levels

• Adipose tissue storage and body composition

• Mood, sleep disorders, and circadian rhythms

• Fertility, due to oligo-anovulatory infertility and reproductive disruptions

These widespread effects underscore the need for personalized, whole-body nutrition and care—an approach that not only addresses symptoms, but also supports long-term hormonal balance, metabolic health, and overall quality of life.

Why a Personalized PCOS Nutrition Plan Works Best

Nutrition is a powerful part of the PCOS management puzzle, but it’s important to be clear: there is no miracle plan or universal “PCOS diet” that works for everyone. That’s because Polycystic Ovary Syndrome isn’t a one-dimensional condition—it’s a complex, endocrine and metabolic disorder that shows up differently from person to person. One woman might struggle primarily with blood sugar instability and weight gain, while another experiences irregular menstrual cycles, androgen excess, or mood disturbances despite having a lean body type.

“There’s no one-size-fits-all approach to PCOS because no two bodies present it the same way,” says Jessica Kelly, MS, RDN, LDN. “Nutrition has to be tailored to each person’s hormone profile, symptoms, and metabolic response, not a generic formula.”

Your metabolic pathways, hormone levels, genetic background, gut health, and even your environment (including everything from sleep quality to toxin exposure) play a role in how PCOS affects you. Add in factors like circadian rhythm disruptions, stress levels, or coexisting conditions like sleep apnea or digestive imbalances, and it’s clear that generic advice falls short.

That’s where working with a nutrition expert for PCOS becomes helpful. A qualified dietitian can help you:

• Address insulin resistance and related cardiometabolic alterations that impact long-term health and hormone balance

• Improve blood glucose regulation through strategic meal timing, balanced macros, and whole-food nutrient pairings

• Identify personal food triggers like refined sugar, saturated fats, or starchy carbohydrates that may worsen inflammation or hormonal symptoms

• Investigate deeper root causes of digestive issues, hormonal imbalances, and nutrient deficiencies, which are often missed in conventional care

• Tailor diet modification strategies to your cultural food preferences, daily schedule, stress levels, and emotional relationship with food

Three Nutrition Strategies That Support PCOS

So, what works when it comes to nutrition for PCOS? The truth is that it’s usually a tailored approach to nutrition, guided by a registered dietitian near you, that works best.

However, there are also some trends our experts can see when it comes to monitoring key elements of your food plan for PCOS. Let’s take a look.

Stabilize Blood Sugar

Insulin resistance is one of the most common drivers of PCOS symptoms. It occurs when the body’s cells stop responding to insulin effectively, which can lead to elevated blood sugar and eventually Type 2 diabetes.

To stabilize blood sugar and support insulin sensitivity, build meals with:

• Lean protein: eggs, tofu, chicken, Greek yogurt

• High fiber foods: lentils, beans, flaxseeds, quinoa

• Healthy fats: avocado, nuts, olive oil

• Slow-digesting carbs: sweet potatoes, whole grains, steel-cut oats

Avoid or limit refined carbohydrates like white bread, pastries, and sugary drinks, which spike glucose and worsen inflammation.

Reduce Inflammation Through Food

Chronic low-grade inflammation is common in PCOS and contributes to hormonal abnormalities, metabolic syndrome, and cardiovascular disease. 

“For people with PCOS, reducing inflammation through food isn’t just helpful—it’s foundational. Anti-inflammatory nutrients like omega-3s, polyphenols, and plant-based fats support hormonal signaling and help mitigate metabolic complications,” says Marjorie Nolan Cohn, MS, RDN, CEDS‑S.

If you’re building a nutrition plan for PCOS, incorporate anti-inflammatory foods such as:

• Leafy greens, berries, turmeric, ginger

• Omega-3 fatty acids from salmon, walnuts, chia seeds

• Herbal options like spearmint herbal tea or green tea

• Plant-based fats like olive oil and avocado

Limit processed meats, trans fats, and foods high in added sugar or saturated fats.

Support Hormone Balance with Nutrients

Specific micronutrients play key roles in regulating your reproductive system, estrogen synthesis, and adrenal balance:

• Vitamin D: Often deficient in PCOS and supports ovulation, insulin sensitivity, and mood

• Magnesium: Helps regulate cortisol and stabilize blood sugar

• Zinc: May reduce acne and support immune and hormone function

• Omega-3s: Reduce inflammation and support hormone production

• B vitamins: Especially B6, B12, and folate for hormone regulation and energy

• D-Chiro Inositol and Myo-inositol: Both shown to support insulin sensitivity and ovarian function

Gut health matters too. Addressing issues like bloating, constipation, or microbial imbalances can impact hormone clearance and overall balance.

A Sample Day of PCOS-Friendly Meals

A balanced day can reflect all three pillars above, blood sugar balance, anti-inflammatory nutrients, and hormonal support. But knowing what to eat for PCOS is one thing… Turning it into actual meals can be another. It’s easy to feel stuck between all the advice and what’s realistic day-to-day. That’s where strategic support in nutrition for PCOS makes a big difference.

To take out the guesswork, our expert Berry Street dietitians put together a sample day that brings the core PCOS nutrition principles into real, satisfying meals. Ready for more personalized information? Get started with a registered dietitian here.

Movement and Stress Matter Too!

Nutrition is essential in managing PCOS, but lifestyle habits (like movement, stress management, and sleep) are just as impactful. Elevated stress hormones, especially cortisol, can worsen insulin resistance and inflammation, which may interfere with ovulation, mood, and sleep patterns.

Incorporating regular movement, such as walking, strength training, or yoga, helps regulate blood sugar and support hormone balance. Managing stress through practices like breathwork, journaling, or therapy can ease the hormonal load. Prioritizing consistent, high-quality sleep is critical, particularly for those experiencing sleep disturbances or apnea.

Simple, consistent routines that support both physical and mental health tend to be the most effective for long-term hormone stability.

Smart Movement Options for PCOS:

• Aerobic exercise: brisk walking, swimming, dancing

• Resistance training: strength work supports body mass index improvements and metabolic pathways

• Yoga, Pilates, or stretching to improve circadian rhythms and cortisol

Stress Management Techniques:

• Mindfulness meditation and breathing exercises

• Therapy or psychological interventions like CBT

• Prioritizing sleep (especially for those with obstructive sleep apnea or sleep disturbances)

Remember, consistency matters more than intensity. Gentle, enjoyable routines offer the best hormonal benefit, not because they’re easier, but because they’re more sustainable. When habits feel manageable and supportive rather than punishing or overwhelming, they’re more likely to stick. 

Over time, those small, consistent actions can lead to meaningful shifts in blood sugar regulation, hormone balance, and overall wellbeing. In managing PCOS, long-term steadiness always outperforms short bursts of perfection.

PCOS Nutrition and Fertility

A diagnosis of PCOS doesn’t mean infertility. In fact, many women conceive naturally or with assistance after improving metabolic disruptions through food and lifestyle management.

A personalized nutrition plan for PCOS can help:

• Promote regular ovulation

• Improve egg quality through antioxidant-rich foods

• Support better IVF/IUI outcomes

• Reduce inflammation and balance hormones

How Berry Street Dietitians Help Women with Nutrition for PCOS

Our team includes experts in women’s health, fertility, and endocrine/metabolic disorders. We bring together science, empathy, and practicality to:

• Create weight-inclusive, non-restrictive care plans

• Offer support through different life stages (TTC, postpartum, perimenopause)

• Use lab data to personalize nutrient needs and identify gaps

• Guide you through behavioral interventions and dietary approaches to stop hypertension (DASH) or Mediterranean diet-inspired eating

Download the checklist:

You Deserve Support That Sees the Whole You

PCOS can be frustrating, but it doesn’t have to feel impossible. The right plan doesn’t require perfection, just personalization, patience, and support.

Whether you’re newly diagnosed or years into managing symptoms, Berry Street dietitians are here to help. We work with you, not just your lab results, to build sustainable habits and nourish your hormones, metabolism, and mindset.

Book a session with a Berry Street dietitian today and take the first step toward feeling more at home in your body.