Polycystic Ovary Syndrome (PCOS) affects millions of women worldwide, causing hormonal imbalances, insulin resistance, inflammation, and elevated androgen (male hormone) levels.
Many women with PCOS find that symptoms like stubborn weight gain, irregular cycles, and fatigue are made worse by the wrong kinds of food. However, simple dietary shifts can make a big difference. Research shows that a balanced, anti-inflammatory diet can ease symptoms and improve overall hormonal health.
Here, we’ll cover the worst foods for PCOS and what to eat instead for better hormonal health.
1. Refined carbohydrates & sugary foods
White bread, pastries, crackers, cookies, and other refined carbs spike blood sugar quickly, leading to insulin spikes, and that’s a problem for most women with PCOS.
High insulin levels can increase androgen production, which worsens symptoms like acne and hair growth in unwanted areas. A study published in Human Reproduction linked high-sugar diets to worsened hormonal imbalances in women with PCOS.
Watch out for:
White bread, white rice, and pasta
Sugary cereals
Cakes, biscuits, and candies
Sugary drinks and desserts
Tip: Swap refined grains for whole grains like oats, quinoa, or brown rice. And when you crave sweets, try low-glycemic fruits like berries or apples.
READ ALSO: 5 Nigerian foods that can cause diabetes if you’re not careful
2. Processed & fried foods
Those golden, crunchy snacks might hit the spot, but they’re packed with trans fats and refined oils that fuel inflammation, a key driver of PCOS symptoms.
Trans fats increase bad cholesterol, raise inflammation levels, and interfere with insulin sensitivity. Regularly eating these foods may also contribute to weight gain, making PCOS harder to manage.
Watch out for:
Fast food burgers and fries
Pizzas and packaged snacks
Vegetable oils like soybean or corn oil used in deep frying
Tip: Choose home-cooked meals with olive oil or avocado oil. Oven-baked or air-fried alternatives can still give you that crispy satisfaction, without the hormone chaos.
3. Dairy products (for some women)
Dairy is a tricky one. Some women with PCOS find that dairy worsens their symptoms, particularly acne and bloating, while others do just fine with it.
Why it matters: Certain dairy products may increase insulin levels and testosterone. Full-fat milk, in particular, has been shown to potentially elevate androgen levels in susceptible individuals.
Watch out for:
Cow’s milk
Ice cream
Yoghurt with added sugar
Tip: Try unsweetened plant-based options like almond, coconut, or oat milk. If you love yoghurt, opt for unsweetened, probiotic-rich varieties like Greek yoghurt (if tolerated).
READ THIS: Your Guide To A Dairy And Lactose-Free Diet, According to Nutritionist
4. High-sugar beverages
Sugar-sweetened drinks are a major source of hidden sugar and insulin spikes. Even those labelled “diet” can be problematic. Sodas are dangerous, energy drinks, and sweetened coffee drinks wreak havoc on your blood sugar levels, which can trigger more cravings, fatigue, and mood swings.
Watch out for:
Regular and “zero sugar” sodas
Bottled iced teas
Sweetened lattes
Energy drinks
Tip: Infused water, herbal teas, or a splash of lemon in warm water can keep you refreshed and hydrated without the sugar rollercoaster.
EXPLORE MORE: Here’s what happens to your body when you stop taking soda
5. Soy products
Soy contains phytoestrogens, which may mimic estrogen and disrupt hormone balance in some women. Others may benefit from its protein and fibre content, especially in fermented forms.
Watch out for:
Soy milk with additives
Textured soy protein
Soy protein isolates in bars or shakes
6. Excessive caffeine
If you rely on multiple cups of coffee to get through the day, you might want to reconsider. Too much caffeine can increase cortisol (the stress hormone), which may throw off your hormone balance further. For some women, caffeine also worsens anxiety, sleep issues, and even menstrual irregularities.
Watch out for:
Energy drinks and strong black teas
More than 2 cups of coffee daily
Caffeinated sodas
Tip: Gradually swap out caffeine for calming alternatives like spearmint tea (which may lower androgens), chamomile, or adaptogenic herbal blends.
7. Alcohol & PCOS
While the occasional glass of wine is unlikely to ruin your progress, regular alcohol consumption can make managing PCOS harder. Alcohol strains the liver, which is key for processing and eliminating excess hormones. It also causes blood sugar fluctuations and increases inflammation.
Watch out for:
Regular alcohol intake
Sugary cocktails
Binge drinking patterns
Tip: Cut back where you can, and opt for mocktails with fresh herbs, lime, and soda water when you’re out with friends.
RELATED: What happens to your body when you take alcohol everyday
What to eat instead: PCOS-friendly diet tips
Now that we’ve covered the “don’ts,” let’s focus on the foods that love your hormones back.
Eat more of:
Lean proteins (chicken, turkey, legumes, tofu)
Healthy fats (avocados, nuts, olive oil)
Low-glycemic fruits (berries, apples, pears)
High-fibre veggies (broccoli, spinach, zucchini)
Anti-inflammatory spices (turmeric, ginger)
Omega-3s (chia seeds, salmon, flaxseeds)
Pro tip: Try to build each meal with protein, healthy fat, and fibre to keep blood sugar steady and hormones happy.
If you’re unsure where to start, consider talking to a nutritionist or a medical professional who understands PCOS. You deserve support and a plan that fits your life, and your journey to wellness starts one bite at a time.
