Several mainstream diets may have a positive effect on PCOS. Here’s what we know so far.
A Low-Carb or Ketogenic Diet
Low-carb and ketogenic diets are popular among women with PCOS, especially those looking to lose weight or improve insulin resistance, says Alyssa Pacheco, RD, the Boston-based creator of PCOS Nutritionist Alyssa. “Limiting carbs can decrease blood sugar levels and ultimately reduce insulin resistance. It can also promote weight loss, which may improve symptoms as well,” she says.
Mediterranean Diet
This diet is based on the eating patterns of people living around the Mediterranean Sea and abounds in whole foods, especially vegetables, fruits, fish, seafood, legumes, nuts, whole grains, and olive oil. “These foods naturally contain antioxidants and anti-inflammatory properties that can help to lower chronic inflammation, which is common for women with PCOS,” says Pacheco. “The foods consumed on a Mediterranean diet also tend to be high fiber, which is an important nutrient for improving gut health and stabilizing blood sugar levels.” She adds that the anti-inflammatory nature of a Mediterranean diet could also reduce insulin resistance.
DASH Diet
For Americans, a DASH diet may have an advantage over a Mediterranean diet because it typically involves foods that are more familiar to people used to eating a Western diet. “This can be easier to adhere to for some than a dietary pattern that is very different from what they’re currently eating,” says Groves Azzaro. “And since PCOS is a lifelong condition, any diet changes that you plan on making, you need to be able to stick with for a lifetime.”