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 Free-range eggs Anchovies possible 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 Blackberries Pineapple Sweet potato grain pastas White or red potato (skin on) Raspberries Melon 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. @rootfunctionalmedicine 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! .