root functional medicine

Powerful Foods for PCOS

Plan most of your weekly meals and snacks around these foods. Foods
chosen for this list have been proven to help with blood sugar control, have
anti-inflammatory or anti-androgenic properties, or are full of antioxidants.

Protein Plant-based Protein

Chicken Salmon Trout Black beans Pinto beans
Turkey Tuna *Choose wild Kidney beans Edamame
Grass-fed beef Sardines caught when Lentils
possible
Free-range eggs Anchovies Chickpeas/hummus
*Grass-fed beef and fish listed are omega 3 rich. *Beans half cup = 1 serving

Grains/Starches Fruits
Strawberries Apple
Oats Quinoa Blueberries Banana
(old fashioned or steel cut) Legume or whole
Sweet potato Blackberries Pineapple
grain pastas Raspberries Melon
White or red potato (skin on)
Sprouted whole grain bread Clementine Mango
(>3 g fiber/slice) *This is not an exhaustive list. Berries are lower in
glycemic index than other fruits. Pair your fruit
Wild or brown rice with protein or fat when possible. Eat more
vegetables than fruit.

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 Non-Starchy Vegetables*
(half of your plate, eat freely)
Asparagus Carrots Onions
Bell Pepper Cauliflower Radishes
Broccoli Celery Squash
Brussel Sprouts Cucumbers Tomatoes
Cabbage Leafy greens *This is not an exhaustive list

Dairy/ Substitutes Nuts/Seeds

Full-fat Greek yogurt or Skyr Walnuts Flaxseed
Plain kefir Almonds Nut/seed butters
Cheese (high quality and unprocessed) Cashews Hemp seed
Almond or coconut milk and their yogurts Chia seeds Pumpkin seeds

Fats Other
Avocado Cinnamon Fermented vegetables
Avocado Oil Dark Chocolate Green tea
Coconut Oil (>70% cocoa - 1 oz serving) Spearmint tea
Grass-fed butter or ghee Fresh/ dried herbs (any)
Olive Oil

Tips for eating with PCOS:

✓It is best to meet with a Registered Dietitian who is familiar with Polycystic Ovarian Syndrome
(PCOS) to customize your diet based on your personal blood work, signs and symptoms, and past
medical history.

✓You do NOT have to totally avoid carbohydrates, but monitoring portions and pairing with the
appropriate ratios of protein and fat is important.

✓Picture a divided plate: Half plate non-starchy vegetables, 1/4 plate protein (palm-sized), 1/4 plate
carbohydrate, and 1-2 tablespoons of fat.

✓Snacks should be paired with protein and fat. For example, instead of just eating a small apple, pair
the apple with peanut butter or a handful of seeds.

✓Cravings are very common with PCOS. There are certain supplements that can help with that but a
big part of managing cravings is having good blood sugar balance, which can be achieved by choos-
ing appropriate foods and the correct carbohydrate, protein, and fat ratios.

Interested in learning about managing your PCOS via a personalized nutrition and lifestyle
approach? Read more about our PCOS Nutrition Program!