How the right foods can reduce inflammation and support hormone balance in women with PCOS
Polycystic Ovary Syndrome (PCOS) affects nearly 1 in 10 women of reproductive age, according to the U.S. Office on Women’s Health (OWH, 2023). Chronic inflammation is a key contributor to many PCOS symptoms, including weight gain, insulin resistance, and irregular cycles. Fortunately, research indicates that selecting the right foods can help reduce inflammation and improve hormonal balance. That’s where anti-inflammatory foods for PCOS come into play.
Why Choose Anti-Inflammatory Foods for PCOS?
When you eat an anti-inflammatory diet, you’re supporting your body’s natural hormone regulation. Foods high in refined sugar, saturated fat, and processed ingredients can worsen inflammation. In contrast, whole, nutrient-dense options may ease symptoms over time.
Start with colorful vegetables and fruits—especially berries, leafy greens, and cruciferous vegetables like broccoli. These are rich in antioxidants that fight oxidative stress. The U.S. Department of Agriculture (USDA) recommends filling half your plate with fruits and vegetables for this very reason (USDA, 2020).
Whole grains, such as oats, brown rice, and quinoa, provide fiber that helps stabilize blood sugar—an important factor for managing PCOS. Pair these with healthy fats like olive oil, avocado, and nuts, which are known for their anti-inflammatory benefits.
Fatty fish like salmon and sardines, rich in omega-3s, are particularly helpful. A National Institutes of Health (NIH) study found that omega-3s may improve insulin sensitivity and lower androgen levels in women with PCOS (NIH, 2021).
Building Your Anti-Inflammatory Plate
To consistently include anti-inflammatory foods for PCOS, try meal prepping with simple, whole ingredients. For example, a quinoa bowl with spinach, chickpeas, and roasted sweet potatoes drizzled with olive oil offers a perfect balance of fiber, protein, and healthy fat.
While food alone may not “cure” PCOS, it can significantly reduce symptoms when combined with regular physical activity and stress management. Consult with your healthcare provider or a registered dietitian to develop a personalized plan that suits your needs.
NOTE: – IT IS ALWAYS RECOMMENDED TO CONSULT YOUR HEALTH CARE PROFESSIONAL. ALL DATA SHARED HERE ARE FOR EDUCATIONAL PURPOSES ONLY.
References:
- Office on Women’s Health (OWH). (2023). PCOS Fact Sheet.
- USDA. (2020). Dietary Guidelines for Americans.
- NIH. (2021). Omega-3s and PCOS Research Findings.
