Have PCOS? Tips for Dining Out

If you have PCOS (Polycystic ovary syndrome), managing your diet can be hard, especially when eating in a restaurant. It’s important to make good choices, and tools like YumDodo can help you find the best options ahead of time, making it easier to stick to your dietary needs. Dietary filters for PCOS and other conditions are coming soon to YumDodo.com.

What is PCOS?

PCOS is a hormonal condition that affects people with ovaries. It’s usually diagnosed if you have at least two of these three symptoms: (1) high levels of male hormones (androgens); (2) ovarian cysts; (3) irregular periods or ovulation. According to the World Health Organization, this condition affects an estimated 8–13% of women of reproductive age, and up to 70% of cases are undiagnosed. PCOS can lead to problems like insulin resistance, weight gain, and fertility issues. While there’s no cure, early lifestyle changes, including a healthy diet, can help manage the symptoms.

Maintaining a healthy weight and minimizing inflammation matters. In “Three Nutrition Tips for Balancing Hormones with PCOS,” registered dietitian Audrey Hummel recommends the following dietary tips: maintain consistent blood sugar levels by eating regularly throughout the day, eat healthy fats, and focus on fiber.

Eat regularly. Regular eating helps your body maintain consistent blood sugar levels. Consuming three small meals and two snacks a day helps avoid blood sugar spikes and drops. Good meals and snacks include complex carbohydrates, lean proteins, and healthy fats. Ideas include whole wheat pita with hummus, peanut butter and jam on whole wheat bread, a samosa with potatoes and peas, brown rice with vegetables and lean protein.

Eat healthy fats. Healthy fats are important for managing PCOS symptoms and supporting hormone balance. Foods rich in omega-3 fats (like salmon, sardines, oysters, walnuts, chia seeds and flaxseed) can help keep your blood fat levels in check. Plus, they help reduce inflammation.

Eat plenty of fiber. Fiber comes from plants and the human body cannot digest it. It travels to the intestine where it is broken down by bacteria in the gut. Fiber does not elevate blood sugar or cause insulin levels to rise in the same way as the refined carbohydrates found in many processed and fast foods. Eating enough fiber can help with weight management, insulin control, and overall digestive health. Foods high in fiber include fruits, vegetables, nuts, seeds, whole grains, beans, peas, and lentils.

By following these tips, you can make better choices when eating out, which can help manage your PCOS more effectively.

Author Information: Amy Riggs is a dietetic intern at Bastyr University in Kenmore, Washington. She received her MS in Nutrition and Dietetics from Bastyr University in 2024. Amy had a career in communications prior to pursuing her passion to become a registered dietitian and help people improve their quality of life through healthier food choices.