PCOS is not only a hormone issue. For many women, it is also an inflammation and insulin issue.
Chronic low grade inflammation can worsen insulin resistance, increase androgen levels, disrupt ovulation, and make symptoms like fatigue, bloating, acne and weight gain harder to manage.
Food cannot cure PCOS. But the right foods can support hormone balance, improve blood sugar control and calm inflammation at the root.
Here are seven anti inflammatory foods that can support women with PCOS.
- Avocado
Avocado provides healthy monounsaturated fats that support hormone production and improve satiety. Stable blood sugar reduces insulin spikes, which is critical for PCOS management. Avocado also contains fibre and potassium, both helpful for metabolic health.
How to use it
Add half an avocado to salads, eggs, or smoothies. Pair with protein to reduce blood sugar swings.
- Leafy Greens
Spinach, kale and rocket are rich in magnesium and antioxidants. Magnesium plays a role in insulin sensitivity and stress regulation. Antioxidants help reduce oxidative stress, which is often elevated in PCOS.
How to use them
Add a large handful to lunch and dinner. Aim for at least two cups daily.
- Eggs
Eggs provide high quality protein and choline. Protein supports stable blood sugar and helps reduce cravings. Many women with PCOS benefit from starting the day with 25 to 30 grams of protein.
How to use them
Choose eggs for breakfast with greens and healthy fats rather than cereal or toast alone.
- Walnuts
Walnuts contain omega 3 fatty acids and polyphenols. Research shows omega 3 fats may improve insulin sensitivity and reduce inflammatory markers.
How to use them
Add a small handful to yoghurt or salads. Keep portions moderate to support weight goals.
- Berries
Blueberries, raspberries and strawberries are high in polyphenols. These plant compounds reduce inflammation and support gut health. Their fibre content also slows glucose absorption.
How to use them
Add berries to Greek yoghurt or chia pudding rather than fruit juice.
- Extra Virgin Olive Oil
Olive oil contains oleocanthal, a compound with anti inflammatory effects similar to mild NSAIDs. It also supports heart health, which is important as PCOS increases cardiometabolic risk.
How to use it
Drizzle over vegetables and salads. Avoid overheating to preserve benefits.
- Lentils
Lentils are rich in fibre and plant protein. High fibre intake improves insulin sensitivity and supports gut microbiome balance. A healthier gut often means lower systemic inflammation.
How to use them
Swap refined carbs for lentils in soups, stews or salads.
Why Inflammation Matters in PCOS
Chronic stress, poor sleep, ultra processed foods and repeated blood sugar spikes all increase inflammatory load. Over time, this worsens insulin resistance. Insulin resistance increases androgen production. Higher androgens worsen symptoms.
This is the cycle many women feel trapped in.
Anti inflammatory eating helps interrupt this cycle by stabilising glucose, improving insulin signalling and lowering oxidative stress.
Where Most Women Go Wrong
Many women focus only on cutting carbs. The goal is not extreme restriction. The goal is blood sugar stability and nutrient density.
You do not need perfection. You need consistent swaps.
For example
White toast becomes eggs and greens.
Sugary snacks become Greek yoghurt with berries and walnuts.
Refined pasta becomes lentil based pasta or a protein balanced plate.
Track Patterns, Not Perfection
If you live with PCOS, guessing is exhausting. That is why tracking symptoms alongside food patterns matters.
The Rebalance40 Anti Inflammatory Tracker helps you notice connections between stress, food, energy, bloating and cycle changes. The goal is clarity, not restriction.
When you see patterns, you make better decisions without overthinking every meal.
Next Step
Start by adding two of these foods daily. Focus on protein at breakfast. Add fibre at lunch. Include healthy fats at dinner.
Small changes, repeated consistently, reduce inflammation over time.
Rebalance40 
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