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PCOS Foods, Fruits and Vegetables to Eat & Avoid Foods list

PCOS or polycystic ovarian syndrome is a very common disorder that many women suffer from. Unfortunately, this condition causes lots of hormonal disbalance & fertility issues. But don’t worry, we’ve got your back! Did you know that diet plays a crucial part in coping with symptoms of PCOS? Read on to know more about the yummy PCOS food list for a healthier life!

PCOS Foods Fruits and Vegetables

32 PCOS Foods Name List

Diet and exercise play a major role in balancing the unfortunate situation of PCOS. If you are curious about what foods you should eat to live a healthier lifestyle despite suffering from PCOS. Read more about the best foods for PCOS that you can eat to get healthy.

1. Yogurt

Yogurt is yummy and what’s even more interesting is that it comes in many different varieties. This fermented dairy product is loved by millions of people all over the world. Moreover, it also enhances the bacterial growth in your gut.

Nutrition – 100 g of non-fat greek yogurt has a protein content of 10 g

2. Almonds

While you may think almond is a nut, technically it’s a seed. They are super crunchy and delicious. Additionally, they also have a very high nutrient profile that can be very helpful in managing PCOS flare-ups. Make sure to stock up your pantry with these delicious nuts.

Nutrition – About 23 almonds have 14 g of fats. 80% of the fat content is monosaturated fats ( Healthy fats).

Also Read:- Benefits of Almonds

3. Lentils

Lentils are the richest sources of protein. Interestingly, they are a part of the legume family. Isn’t it awesome? Lentils are grown throughout Asia, Europe, and Africa. Due to their excellent nutrition profile, they make a wonderful addition to our PCOS food list.

Nutrition – 100 g of lentils contain about 9 g of proteins.

4. Oats

We’ve all heard about the crazy health benefits of oats. Fortunately, they are good also an excellent diet choice for women suffering from PCOS. They are the richest sources of healthy carbohydrates and fiber that can help you manage fatigue and tiredness.

Nutrition – 100 g of oats contain about 16.9 g of proteins.

5. Flaxseed

Many health experts recommend eating flaxseeds for good health. Moreover, these crunchy seeds are a crucial plant source of fiber and healthy fats (Unsaturated fats). They make a delightful addition to your smoothies or oats. So, why not grab a packet of flaxseeds on your next grocery shop adventure?

Nutrition –

  • 100 g of flaxseeds have a fiber content of 27 g.
  • The protein content in 100 g of flaxseed is about 18 g

Also Read:- Flax Seeds Health Benefits

6. Olive Oil

Olive Oil is a healthy oil that is extracted from olives. Many health experts agree that virgin olive oil is one of the healthiest cooking oil! This healthy oil can be a marvelous way to reduce inflammation in PCOS. Additionally, it also has a rich antioxidant content that will give your health a good boost!

Nutrition – Olive oil contains about 14 % healthy saturated fats.

7. Eggs

If you are confused about the health benefits of eggs, then don’t worry! Eggs are an excellent source of nutrients that can be vital for PCOS management. They are rich in iron, protein, vitamin A and so much more! Therefore, they are a great diet choice for women suffering from PCOS.

Nutrition – 100 g of eggs contain 13 g of proteins.

50 g of eggs contain 6 % of Recommended Dietary Allowance (RDA)

8. Quinoa

Many people are now understanding the health benefits of quinoa. This whole grain is not popular in mainstream culture just like this! Their rich nutritional profile makes them a wonderful breakfast choice for people who want to get fit. Fortunately, they are good for women who suffer from PCOS.

Nutrition – 185 g of cooked quinoa 5 g of fiber.

12 Healthy PCOS Fruits Name

While many people enjoy the deliciousness of fruits, one should remember that they are also very high in nutritional content. Making fruits a regular part of the diet can be extremely beneficial for women suffering from PCOS. Let’s dive deep and learn more about the best fruits for PCOS.

PCOS Fruits List

9. Kiwi

This delightful fruit is also known by the name of Chinese gooseberry. Its brown, slightly hairy outer covering may look a little unappealing to some people, but interestingly, the green fleshy fruit inside has a uniquely addictive tarty flavor. Their fiber rich content can help with PCOS inflammation flare-ups.

Nutrition –

  • The dietary fiber in 100 g of Kiwi fruit is about 3 g.
  • The potassium in 100 g of kiwi is 312 mg.
  • Harvesting Season – March-May

10. Apples

Apples make their delicious entry on our wonderful list of fruits good for PCOS. These delectable fruits are excellent for good health. Not only they are low in calories, but they are rich in essential nutrients like fiber, magnesium, etc.

Nutrition –

  • The G.I index of apples is just approximately 25 – 44!
  • Harvesting Season – September-October (Except in Nilgiris it’s April to July).

11. Oranges

If you are suffering from PCOS then it’s the perfect fruit of choice for you. They have a high nutritional content like fiber, vitamin C, etc. So, embrace the tangy goodness for excellent health! Moreover, their tangy, sweet flavor is perfect for smoothies!


  • 100 g of oranges have a fiber content of 2.4 g.
  • 100 g of oranges contain 53.2 mg of Vitamin C.
  • The glycemic index score of oranges is just 40!

Harvesting Season – In north India, oranges are harvested from December to February.

12. Blackberries

Blackberries are a healthy fruit that can help you in PCOS management. Their black color is due to their high antioxidant content. The antioxidants present in them can protect the body from free radical injury & harmful inflammation.

Nutrition – The antioxidant content in 100 g of Blackberries is approximately 94.76 mg

Harvesting Season – July and August

Also Read:- Berries Health Benefits

13. Cherries

These low-calorie fruits are here to save the day! Not only they are ideal for guilt-free daytime snacking, but they have an ample nutritional profile. Laden with potassium, magnesium, iron, fiber & vitamin C, these nutrients can help reduce uncomfortable inflammation flare-ups.


  • 100 g of cherries contains 173 mg of potassium.
  • The dietary fiber in 100 g of cherries is 1.6 g.
  • 100 g of red cherries contain 0.3 mg of iron.
  • 100 g of delicious cherries has a magnesium content of 9 mg
  • Harvesting Season – Early June to late July

14. Grapes ( Red Grapes)

Red grapes are an excellent choice if you’re suffering from PCOS. It is because they have a special antioxidant called Resveratrol that gives them their unique red color. Due to their high antioxidant content, red grapes can help reduce inflammation.

Nutrition – The Resveratrol content per cup in red grapes is approximately 0.24 to 1.25 milligrams

Harvesting Season – In India, they are harvested around February-April.

15. Strawberries

Strawberries have an impressive nutritional profile! They are rich in antioxidants, fiber & potassium, these compounds can give your health n extra boost! Make sure to get a pack of delicious strawberries next time you visit a grocery store!

Nutrition –

  • 100 g of strawberries contains 2 g of dietary fiber.
  • The potassium content in 100 g of raw strawberries is 153 mg

Harvesting Season – March or April

16. Blueberries

They are plumpy, juicy fruits that are highly nutritious. What’s even better is that they make a wonderful addition of fruit salads and smoothies. Also, they are super low in calories, which can help you lose weight despite struggling with PCOS. Isn’t it nice?

Nutrition –

  • 100 g of blueberries has just 57 calories.
  • 100 g of blueberries has a dietary fiber content of about 2.4 g.
  • The potassium in 100 g of potassium is 77 mg.

Harvesting Season – August through September

17. Pears

On our list of healthy fruits for PCOS, pears make their magnificent entry! These bell-shaped delicacies have a tangy-sweet flavor. Interestingly they have a very dense nutritional profile. They are rich in vitamin C and Fiber. Try drinking a pear smoothie for a healthy breakfast.

Nutrition – The G.I index of pear is somewhere between 20 and 49.

Harvesting Season – August to October

18. Avocado

Avocados are delicious fruits. Interestingly they have gained immense popularity due to their health benefits. Not to mention the creamy buttery texture of the inner flesh can be used in a variety of dishes! Plentiful unsaturated fats in avocado can be crucial in correcting hormonal imbalance in PCOS.

Nutrition – 50 g of a medium avocado contains 6g of healthy unsaturated fats.

Harvesting Season – Bacon avocado is harvested November through March

Also Read:- Health Benefits of Avocado

19. Cantaloupe

Cantaloupe is a mouth-watering & invigorating summer fruit. It’s a type of melon and has an addictively juicy, sweet taste. Their ample nutritional components can be beneficial for health. They are rich in potassium, dietary fiber, and healthy carbs.

Nutrition – 100 g of Cantaloupe contains 267 mg of potassium.

Harvesting Season – Available throughout the year.

20. Green Papaya

If you’re looking for a perfect fruit that can help with the symptoms of PCOS then your search is over! Green Papaya is technically raw papaya, but fortunately, they have plenty of health benefits! They have a crisp white flesh with little to no flavor.

Nutrition – 100 g of cooked green papaya has a potassium content of 162mg.

Healthy Vegetables Good for PCOS

Many health experts suggest incorporating a diet full of vegetables for good health. Regrettably, PCOS may cause severe hormonal disbalance in the body. Therefore it is even more important to have a diet full of protein, vitamins then & minerals for the proper management of PCOS. If you are confused about what to include in your diet, then read on to get the best information!

21. Cauliflower

Cauliflower is a popular cruciferous vegetable that is easy to prepare. Additionally, it has a rich nutritional profile. Another key point is that they are low in glycemic index, which means it’s a super healthy choice for PCOS patients!

Nutrition –

  • The glycemic index of cauliflower is just 10!
  • Harvesting Season – December to January

22. Spinach

Spinach is the most commonly consumed green vegetable that’s consumed all over the world. Intriguingly, did you know that there are 3 varieties of spinach? Yes! Isn’t it cool? Spinach is loaded with fiber, potassium, Vitamin A & other essential nutrients.

Nutrition –

  • 100 g of raw spinach contains 2.2 g of fiber.
  • 100 g of spinach has a potassium content of 466mg.

Harvesting Season – All year round (Except December-February

23. Broccoli

Broccoli is a nutritional superstar! It looks like a cute little tree and is super healthy. It’s a must-have on a daily diet if you struggle with any health issues. One can easily combat Hormonal imbalance & tiredness in PCOS by incorporating this delicious green veggie into their diet.

Nutrition – the fiber content in 100 g of broccoli is 3g.

Harvesting Season – September-November.

24. Pumpkin

Pumpkin is a rotund, orange-colored vegetable. Many people often overlook the incredible health benefits of this delectable vegetable. Moreover, you can include pumpkin in a variety of dishes for a rich culinary experience. So, grab a pumpkin as soon as possible!

Nutrition – 100 g of pumpkin contains 15 % DV of Vitamin C.

Harvesting Season – June- July and December- January

Also Read:- How to Eat Pumpkin Seeds

25. Tomatoes

Tomatoes add grace and a delicious sweetness to the dishes. Furthermore, these enticing veggies can be consumed raw, fried, or crushed. According to health experts, it’s a superfood due to its dense nutritional content. Isn’t it interesting?

Nutrition – 100 g of tomatoes contains 237 mg of potassium.

Harvesting Season – April to June

26. Kale

Kale is another cruciferous veggie that is excellent for health. Interestingly, it is closely related to cabbages. Scots kale is the most common type of kale found. On another positive note, it makes a delicious addition to salads.

Nutrition – 67 g of raw kale contains 134% of the DV of Vitamin C

Harvesting Season – October to March

27. Sweet potatoes

Just like potatoes, sweet potatoes are ground tubers. Despite being a rich source of starch, they have ample nutritional content. You can eat them baked, cooked, or as a delicious soup! Furthermore, the carbohydrates in sweet potatoes are very slow burning which makes them ideal.

Nutrition – 100 g of sweet potatoes contain 20 g of carbohydrates.

Also Read:- Sweet Potatoes Benefits

28. Onions

Onions are amongst the most used and widely cultivated vegetable in the world. There are more than 6 varieties of onion, each of them having a distinct flavor and shape. Moreover, eating onion can be a fantastic way to combat high cholesterol, which can be beneficial in PCOS treatment.

Nutrition – Red onion contains 12.7 µmoles/g dry weight

Harvesting Season – November to January

29. Brussels sprouts

Brussels sprouts are another cabbage relative that makes it an entry on our list of healthy foods for PCOS. They gained immense popularity in Brussels, Belgium, hence the name. You can eat them raw, fried, or roasted. Have your pick!

Nutrition – 100 g of Brussel sprouts contains 3.8 g of dietary fiber.

Harvesting Season – December – January

30. Cucumbers

Cucumbers have their origins in South Asia, but interestingly they are now grown all over the world. There are mainly 3 varieties of cucumbers – seedless, slicing, and pickling. Apart from being very nutritious they also have high water content. This property makes them incredibly hydrating. So, make sure to include some cucumber in your veggie salad.

Nutrition – The G.I index of cucumber is just 15!

Harvesting Season – In India, cucumbers are grown in the months of January to April.

31. Mushrooms

Technically it’s a type of fungus that is often treated as a veggie. Maitake mushroom is an excellent food for PCOS treatment. Usually, they are eaten boiled, fried, or baked.

Nutrition – Mushrooms have a G.I index of just 10–15

Harvesting Season – They are available all year round!

32. Beet Greens

Beet green is just leaves of the beetroot vegetable. Did you know that they are super nutritious? When properly cooked, they have a delicious, sweet – tender flavor. Sounds yummy, isn’t it? So, why not try some beet green for your next meal?

Nutrition – 100 g of potassium contain about 762 mg

Harvesting Season – September – November

Caution : PCOS Foods To Avoid For Better Health

PCOS is a common problem in women, since it’s a lifestyle disease it’s important to take strict measures to maintain good health. We are here to help you every step of the way! Let’s have a brief look at the list of food that you should avoid if you’re suffering from PCOS.

PCOS Foods Avoid to eat

1. Alcohol

Alcohol should be a strict no-no or avoided to some measure for PCOS patients. The doctors suggest limiting the alcohol intake to a moderate amount if possible.

Side Effects –

  • It may increase the level of testosterone in the body. This may result in estrogen imbalance.
  • It can also stimulate the release of luteinizing hormone (LH) and follicle-stimulating hormone (FSH). These hormones are vital for fertility in women.
  • It can also cause a rapid decrease in blood sugars. Consequently, It may lead to obesity, sugar cravings & nutrient depletion.

2. Too Much Red Meat

While meat can be a very good source of essential nutrients, excessive eating of great meat can be a bad idea for women with PCOS. Therefore, it is best to avoid it or consume red meat in moderate amounts.

Side Effects

  • Eating too much red meat may cause an inflammation flare up
  • It may also decrease the levels of progesterone levels in the body.

3. Coffee

Coffee is a beverage that’s loved by millions of people. Unfortunately, drinking coffee might not be in the best interest of patients with PCOS. It is best to limit the daily intake of coffee.

Side Effects – Drinking too much coffee may cause estrogen levels in the body to fluctuate.

4. Fried Fast Foods

Fast food may have an addictive taste but they are bad for health. It’s even more important to avoid fast food if you have been diagnosed with PCOS.

Side Effects – Fast foods have high unhealthy fats content, which may cause inflammation.

Additionally, they may also cause weight gain.

5. Extra Sugar Drinks – Sodas Or Energy Drinks

Sugary drinks are rich in unhealthy carbohydrates and sugars. Drinking sugary drinks is actively discouraged by health experts due to their harmful effects on health.

Side Effects – Drinking sugary drinks may cause a spike in blood sugar & mess up the insulin levels in women with PCOS.


Managing PCOS can be extremely difficult, but fortunately, a healthy diet can pave a way for good health. Women struggling with PCOS should include healthy foods like beet green, blackberries, almonds, etc for a nutrition-rich diet.

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