The Best Diet for PMOS (Formerly PCOS)

Polyendocrine metabolic ovarian syndrome (PMOS) is a common health condition. It affects about 1 in 10 women in the U.S., and many more around the world. PMOS — formerly known as polycystic ovary syndrome (PCOS) — can cause a wide variety of signs and symptoms, including:

Quiz: Could I Have PMOS?

What’s the best diet for PMOS (formerly PCOS)?

As is the case with most health conditions, there isn’t one single eating plan that will fix PMOS symptoms. Instead, experts suggest choosing low-glycemic foods, avoiding ultra-processed foods, and focusing on a balanced diet.

“Focusing on protein, fat, and fiber while decreasing carb and sugar intake is the best way to eat for your PMOS,” said Cory Ruth, MS, RDN. “There’s no one food you should eliminate completely, nor is there one food you need to include. Like most things in life, eating for your PMOS is about balance.”

Here are four eating patterns that can have benefits for people with PMOS. 

What are the best and worst foods for PMOS?

Certain foods can potentially worsen PMOS symptoms — or help them get better. 

Nicole Holness, MS, RD, and director of Holness Nutrition, recommends opting for complex carbohydrate options that have lower glycemic indexes, such as legumes, nuts, and whole-wheat tortillas. “This way, your body won’t need to produce as much insulin as quickly due to the carbs breaking down more slowly,” she said.

Including more whole, unprocessed foods in your diet and removing ultra-processed ones — such as fried foods and sugary pastries — can also help alleviate symptoms. 

Here are some of your best bets on which foods to focus on and which to limit. 

Why does diet matter for people with PMOS?

When you have PMOS, what you eat matters. Food can affect you in many ways, including your body’s insulin sensitivity, your weight, and your overall health. Here are some potential benefits of following a balanced diet: 

• Lowered body weight: For some people with PMOS, a lower body weight can help balance hormones, improve insulin sensitivity, and potentially stabilize your menstrual cycle. There’s evidence that even a modest weight loss of 5% to 10% of body weight may have benefits. 

• Better blood sugar control: When you eat a lot of refined carbohydrates, your pancreas has to produce more insulin. This can make insulin resistance worse. And foods with high glycemic indexes — like baked goods, breads, and pastas — can cause spikes in blood sugar levels. 

• Reduced inflammation: Increasing your intake of antioxidant-rich foods, such as fruits and vegetables, can help decrease inflammation in the body. This may lower your risk of more serious health complications linked with PMOS later in life.

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Written by:

Cheyenne Buckingham, BS

Cheyenne Buckingham is a journalist and editor who specializes in nutrition, women’s health, fitness, food injustice, and the relationship between chronic disease and diet. Before joining Nike as the staff editor for activity growth content, Cheyenne was the senior editor at Eat This, Not That!. She has a special interest in food justice and policy and believes everyone should have access to healthy and nutritious foods, at a price that's affordable to them.

Reviewed by:

Sarah Gupta, MD

Sarah Gupta, MD, is a licensed physician with a special interest in mental health, sex and gender, eating disorders, and the human microbiome. She is currently board certified by the American Board of Psychiatry and Neurology.

Edited by:

Sophie Vergnaud, MD

Sophie Vergnaud, MD, is the Senior Medical Director for GoodRx Health. A pulmonologist and hospitalist, she practiced and taught clinical medicine at hospitals in London for a decade before entering a career in health education and technology.

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