7 Foods To Eat And 7 To Avoid When You Have PCOS

Imagine this: A woman is troubled by changes happening to her body. She's inexplicably gaining weight through her midriff. She's also noticing hair growing on her back and chest, and yet she's also losing hair from the top of her head. But what's concerning her the most is her period has become irregular. What she doesn't realize is all of these symptoms could be red flags that she has polycystic ovary syndrome, or PCOS (via Johns Hopkins Medicine).

As its name suggests, PCOS is when sacs filled with fluid (cysts) form inside of a woman's ovaries in connection to hormonal imbalances. Keep in mind, there's a specific hormone combination needed for ovulation. If a woman's body doesn't produce enough of the correct hormones, then cysts can form and create larger amounts of male sex hormones called androgens, which can lead to symptoms like the ones in the above scenario.

At this time, we're still connecting the dots as to what causes PCOS, but data supports that the odds of developing it go up if someone is insulin resistant or obese. Remember, the body's cells use the hormone insulin to process sugar (via WebMD). When the cells don't use insulin as efficiently as they should, the pancreas tries to compensate by producing more insulin, which can lead to the production of more androgens and weight gain (via Healthline). Fortunately, dietary changes can help manage insulin resistance, weight, and PCOS.

Sorry to anyone who enjoys dipping their sushi in soy sauce — but products made from soybeans are not recommended if you have PCOS. As MedicineNet explains, soy can inhibit the thyroid from optimal functioning, which can worsen some symptoms associated with PCOS. 

According to the Mayo Clinic, the hormones the thyroid makes are essential for everything from your heart rate and blood pressure to your body temperature and metabolism. Soy, however, can contain "goitrogenic compounds," which might increase your chances of developing a type of growth called a goiter in your thyroid (via MedicineNet and Science Direct). This, of course, can throw off your thyroid — which in turn can exacerbate problems such as weight gain and bloating that are common in those with PCOS.

If you develop a goiter, contact your healthcare professional right away. And remember that soy may not always be clearly marked as such on food labels — products with the ingredients TSP (Textured Soy Protein) and/or TVP (Textured Vegetable Protein) contain soy (via University of California San Francisco). Other foods made from soy include miso, tempeh, and sometimes meat alternatives. In addition, soy sauces also go by names like shoyu, teriyaki, and tamari, depending on how they are made.

Don't worry. You don't have to throw away your coffee mug — just maybe use it less often. According to a paper published in Epidemiology, more research is needed to fully understand the effect of caffeine on women's bodies, including their ovaries and fertility. The Mayo Clinic's website recommends women concerned about their reproductive health limit caffeine intake to one or two cups of coffee a day rather than cut it out entirely. However, caffeine is found in far more than a morning cup of Joe, and these sources might raise caffeine to troubling levels for someone with PCOS.

As Women's Health Magazine points out, caffeine can cause issues with ovulation. Specifically, overconsumption of caffeine could affect a woman's hormonal levels, which might impact one's menstrual cycle – one study involving 350 premenopausal women concluded that, "Habitual use of caffeine should be considered a risk factor for most menstrual abnormalities" (via Journal of Taibah University Medical Sciences).

It's no wonder that infertility specialist Dr. Jeffrey M. Goldberg recommends women with PCOS only drink caffeine in moderation (via Cleveland Clinic). But if you think skipping Starbucks will reduce your caffeine intake enough, keep in mind that caffeine is in tea, soda, chocolate, energy drinks, and pain relievers (via Harvard T.H. Chan). Plus, just because a product is decaf doesn't mean it's 100% caffeine free. According to Healthline, while the majority of caffeine is removed from decaf coffee, as much as 3% can escape the decaffeination process.

The old saying "You can have too much of a good thing" applies to fruit and PCOS. Now, let's be clear. Fruit in the right amounts can be good not only for your overall health, but for PCOS (via Verywell Health). However, fruit has sugar. Natural sugar, yes — but nevertheless, sugar in high amounts can contribute to insulin resistance (via Verywell Health).

So, how much is too much? Well, this can vary from person to person, however, as Verywell Health points out, loading up a smoothie with several cups of fruit might seem like a healthy move, but can actually cause blood sugar spikes. And if you add fruit juice to the mix, that can make the situation worse, since fruit juices tend to have added sugar. Also, those with PCOS might not want to indulge in one big fruit snack first thing in the morning — a better approach would be to spread out fruit consumption throughout the day in portion-controlled amounts.

It's also important to point out that dried fruit can have as much as three times the amount of the sugar of fresh fruits (via Well+Good). So, if you want to keep fruit in your PCOS-diet, stick to eating moderate amounts of fiber-rich ones like plums and apples (via Verywell Health). And if you're not sure how much of a food is alright for your health needs, speak with your healthcare professional or a nutritionist.

Sorry, Willy Wonka, but sweet candies like the kind made in your famous factory are bad for someone with PCOS. Since candies are a type of processed food, they often contain levels of salt and fat that are no-nos for PCOS (via Verywell Health and Medicover Hospitals). But even more concerning is sugar: a major ingredient in classic candy that not only can make it harder to manage PCOS but, according to Johns Hopkins Medicine, might raise the chances of developing it. Plus, the sugar crash that happens after eating foods like candy can cause food cravings, which can make it harder to manage PCOS. Finally, some candies like Skittles and Reese's Pieces contain trans fats, which can not only raise "bad" cholesterol but also increase the odds of eventually becoming a type 2 diabetic (via U.S. News and World Report). 

Of course, not all candy is packed with sugar, but even sugar-free candy is not a good option for someone with PCOS. As registered dietician Felice Ramallo tells Parade magazine, sweeteners like sugar alcohols, stevia, monk fruit, and Sweet 'n Low "still contribute to insulin resistance." This is because when your body detects you've eating something sweet, it automatically produces and uses more insulin (via Journal of Family Medicine and Primary Care).

Imagine this scenario: A person orders a red wine to have with their dinner, but the waiter gives them a beer instead, claiming, "All drinks are basically the same." If you're thinking that's a ridiculous thing to say, you're right, and this is especially true when it comes to alcohol and PCOS.

As the PCOS Nutrition Center's website explains, not all alcohols have the same effect on insulin levels, and therefore on PCOS symptoms. For example, red wine isn't as likely to cause a blood sugar spike even though it's made from grapes. Why? Because when grapes ferment, their natural sugars change into alcohol. On the other hand, the beer contains a lot of carbs, making it more likely to raise blood sugar and insulin levels.

One tricky area when it comes to PCOS and alcohol are liquors like gin, rum, and vodka. While none of these drinks are likely to spike blood sugar or insulin when consumed on their own, they are popular ingredients in mixed drinks, which can contain sugar. For this reason, the PCOS Nutrition Center recommends using calorie-free mixers if you don't want to down your liquor straight. And in every case, moderation is key when it comes to alcohol. 

Though some meats can be a beneficial addition to your diet if you have PCOS (via Medical News Today), it's important to remember that not all meats are created equal — and processed meats should be avoided in particular (via Medicover Hospitals). This is because they are sources of unhealthy forms of fat that can wind up collecting in the ovaries, causing PCOS symptoms to flare. In addition, processed foods tend to have high salt content (via Livestrong), which can make weight management more difficult (via WebMD).

According to the MD Andersen Cancer Center, "Any meat that has been preserved by smoking, curing or salting is processed." Some common examples of processed meats include bacon, beef jerky, hot dogs, sausage, and pepperoni. Deli meats are also considered processed foods, so if you have PCOS, you'll want to stuff your sandwich with a fresh lean meat like grilled chicken.

Chances are you have childhood memories of drinking sweet, bubbly soda on a hot summer's day, or hanging out with friends sharing a pizza while slurping down cola. And even though you're now older, you can't resist an occasional soda indulgence, especially if you feel tired or want a little something to sweeten up a mixed drink.

But unfortunately, as Orlando Health explains, sugary drinks like soda are definitely not on the menu for someone with PCOS. For one, taking in high amounts of sugar on a regular basis can make it harder to manage weight, which is already a common problem for those with PCOS. In addition, sugary sodas contain empty calories that don't satisfy hunger, leaving one more likely to keep snacking (via Medical News Today). And, too, many sodas have caffeine, which is also not recommended in large amounts for someone with PCOS (via Cleveland Clinic). So, soda is a triple threat for people with PCOS and should probably be avoided.