Polycystic ovary syndrome, or PCOS, is a common hormonal condition in women, and a balanced diet and exercise can help keep its symptoms in check. In an interview published by Jago News on 25 January 2026, Lina Akter, a nutritionist at Raiyan Health Care Hospital and Research Centre, explained how people with PCOS should eat. Her advice is checked here against the World Health Organization (WHO), the UK National Health Service (NHS) and the 2023 international PCOS guideline.
What PCOS is and how common it is
The WHO estimates that 10 to 13 per cent of women of reproductive age have PCOS, and that up to 70 per cent of those affected do not know it. Lina Akter likewise said about one in ten women of reproductive age has the condition. Its exact cause is unknown, but women with a family history of PCOS or type 2 diabetes are at higher risk.
According to the NHS, the three main features of PCOS are irregular periods (the ovaries do not release eggs regularly), high levels of androgens or "male" hormones, and enlarged ovaries containing many fluid-filled sacs called follicles. Despite the name, these are not actually cysts. Having at least two of the three can lead to a diagnosis. Symptoms include irregular periods, difficulty getting pregnant, excess facial or body hair, thinning hair, acne and weight gain.
The WHO says women with PCOS face higher long-term risks of type 2 diabetes, high blood pressure, cardiovascular disease and cancer of the womb lining, as well as anxiety, depression and a negative body image. The NHS also lists high cholesterol.
Insulin, weight and PCOS
Lina Akter stressed the close link between PCOS and insulin resistance. The NHS explains that many women with PCOS are resistant to the action of insulin and produce more of it to compensate, which raises the production and activity of hormones such as testosterone. Being overweight also increases the amount of insulin the body makes.
The NHS says that in overweight women losing just 5 per cent of body weight can significantly improve PCOS. The 2023 international guideline adds that a healthy lifestyle has benefits even without weight loss, so it matters for every woman with PCOS.
What to eat more of, and what to cut
Lina Akter recommended foods rich in complex carbohydrates, such as whole grains, brown rice, red flattened rice (chira), barley, oats and quinoa, along with enough protein, fibre and healthy fats. Fast food, sugar, fried and processed foods should be cut out, she said, because they add weight and send blood sugar up sharply. The NHS gives similar advice: plenty of fruit and vegetables, whole foods such as wholemeal bread, wholegrain cereals and brown rice, and lean meat, fish and chicken.
The WHO’s general advice on a healthy diet applies to women with PCOS too:
- at least 400 g (five portions) of fruit and vegetables a day;
- pulses, nuts and whole grains such as oats, wheat, maize, millet and brown rice;
- free sugars (added sugar plus the sugar in honey and fruit juice) below 10 per cent of total energy;
- total fat below 30 per cent of energy, saturated fat below 10 per cent;
- less than 5 g of salt a day; in many countries most salt comes from processed foods.
No single diet fits all, so see a doctor
Lina Akter said the right diet differs from person to person, depending on whether the main problem is insulin resistance, excess weight, inflammation or fertility. The 2023 international guideline agrees that there is no evidence that any one type of diet is better than another. Any diet that follows general healthy-eating guidelines helps, if it is sustainable, suits the woman’s preferences and avoids unduly restrictive or unbalanced eating.
The guideline advises adults to aim for 150 to 300 minutes of moderate activity a week (or 75 to 150 minutes of vigorous activity), plus muscle-strengthening exercise on two days a week, and to cut time spent sitting.
PCOS cannot be cured, but its symptoms can be treated, and medicines for irregular periods, excess hair growth and fertility problems are for a doctor to prescribe. Anyone who thinks they may have PCOS should see a doctor rather than start a diet or medicine on their own; the doctor can refer them to a dietitian if needed.
Photo: Dan McKay / Wikimedia Commons (CC BY 2.0)
Sources: Jagonews24, World Health Organization (PCOS and healthy diet fact sheets), UK National Health Service (NHS), Journal of Clinical Endocrinology and Metabolism (2023 International PCOS Guideline)
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