Category: PCOS Diet

If you’re a woman managing the symptoms of polyendocrine metabolic ovarian syndrome (PMOS), formerly known as polycystic ovarian syndrome (PCOS), you may know that diet plays a huge role in how you feel. PMOS doesn’t just affect your hormones; it also affects your metabolism!

The truth is, your metabolic and endocrine systems influence one another. So, when one isn’t functioning optimally, the other usually experiences problems too. This is why PMOS can feel so difficult to manage, because there’s often a negative feedback loop happening inside your body all the time.

However, what and how you eat can help break that cycle. By supporting your metabolism, you can also help balance hormones, reduce inflammation, and finally get the symptom relief you’ve been working for! But you may be asking: what diet should I adopt? There are so many out there!

In the past, we’ve covered how a vegetarian diet, carnivore diet, low-carb diet, ketogenic diet, and vegan diet all impact PMOS. But today? We’re talking about the Mediterranean diet and whether it’s a good idea for Cysters!

Mediterranean Diet For PCOS (PMOS): Food and Benefits Guide

PMOS is one of the most common hormonal conditions impacting women of reproductive age. But aside from a few medications that mask symptoms, there’s no single procedure or pill that can reverse it. However, don’t get discouraged! Luckily, there are many natural ways to support healing and get real symptom relief.

Getting on a strategic diet is the habit change that can have the biggest impact on your PMOS. This is because the condition often comes with insulin resistance and metabolic dysfunction. And if these issues go unmanaged, they can eventually lead to long-term PMOS complications like cardiovascular disease, metabolic syndrome, and type 2 diabetes.

Though you may be tempted to start dieting right now, keep reading. The truth is, there are a lot of problems with diet culture. However, one major issue is that most “protocols” are highly restrictive, unscientific, and impossible to follow long-term.

This is why I recommend Cysters adopt a gluten- and dairy-free anti-inflammatory diet. It doesn’t feel limiting at all and actually helps you fight cravings. I even developed The Cysterhood app, with hundreds of recipes and a handy meal planner, to help make changing your diet as easy as possible. Because the goal isn’t to do a 30-day fix or detox. We’re looking at a permanent lifestyle change to help you feel your best and manage PMOS long term.

But what about the Mediterranean diet? If you’ve dived into my personal food content, you may have been wondering about this eating strategy. Is it just another short-term fix, or is this a diet change that could create lasting results? You may be surprised to hear that we’re big fans of the Mediterranean diet… with a few modifications.

Here’s why:

How Diet Affects PCOS Symptoms

Diet can have a huge impact on PCOS (PMOS) symptoms. If you’re experiencing things like weight gain, cravings, and fatigue, here’s what might be happening inside your body: 

1. Blood Sugar Spikes: Blood sugar spikes from foods high in carbs and sugar can make your body less responsive to insulin over time.
2. Insulin Resistance Develops: This leads to insulin resistance (IR), in which your body struggles to properly convert glucose into energy and instead stores more of it as fat.
3. Cravings and Hunger Intensify: Since your cells still need energy, you may experience intense cravings and constant hunger. That can lead to eating more high-sugar foods, worsening insulin resistance even further.
4. Hormonal Imbalances Worsen: When your body becomes insulin-resistant, it produces more insulin to compensate. Excess insulin, another hormone, can signal your ovaries to produce more androgens like testosterone. Then comes a cascade of other hormonal imbalances.
5. Stress Triggers Inflammation: All this dysfunction can activate your immune system, leading to chronic inflammation. Chronic inflammation can further worsen both insulin resistance and hormonal imbalance.

Do you see the issue? Poor eating habits can keep this negative feedback loop going. Though that may sound overwhelming or frustrating, it’s actually good news. It means one strategic change can make a huge difference in your PMOS symptoms.

What Is the Mediterranean Diet?

The Mediterranean diet is a traditional eating pattern inspired by countries like Greece, Italy, and Spain. It focuses on whole, nutrient-dense foods like vegetables, olive oil, seafood, legumes, nuts, seeds, and quality proteins instead of heavily processed foods.

Researchers have even analyzed the diet to determine its cardiometabolic and anti-inflammatory benefits. Many study participants following a Mediterranean-style diet experienced improvements in insulin sensitivity, inflammation, blood sugar balance, and heart health. All these are especially important for women managing PMOS!

What Does the Mediterranean Diet Consist Of?

When I say the word “diet,” I’m not referring to restrictive habits, food guilt, or unsustainable eating rules. Instead, I’m referencing a mindful, intentional approach to the foods you choose and the habits that shape your overall well-being. And fortunately, the Mediterranean diet aligns with that perfectly! 

Here are a few things you can expect to incorporate into your plate:

• Healthy fats
• Lean proteins
• Complex carbohydrates
• Fruits
• Colorful vegetables 
• Green leafy vegetables 
• Whole grains
• Beans and legumes
• Nuts and seeds
• Fish and seafood
• Extra virgin olive oil
• Herbs and spices
• Fermented dairy in moderation
• High-fiber foods
• Antioxidant-rich foods
• Minimally processed foods

Is Mediterranean Diet Good for PCOS or PMOS?

Overall, yes, the Mediterranean diet can be a good choice for those with polyendocrine metabolic syndrome (PMOS), formerly known as polycystic ovary syndrome (PCOS). It focuses on many of the same things I recommend in my PMOS diet plan! Whole foods, fiber, healthy fats, and blood sugar balance are central to the Mediterranean strategy. And those are all essential to mine too!

What I also love about the Mediterranean diet is that it’s actually sustainable long term. And I always recommend people make long-term changes to their eating habits rather than 30-day cleanses or resets. A “diet” you adopt for life will always have a bigger impact than these trendy fixes.

In fact, research found that patients with PCOS/PMOS on the Mediterranean diet had significant improvements in symptoms after just three months. They had reduced waist circumference (WC), reduced insulin resistance, improved lipid profiles, and better hormonal balance.

However, I don’t think the benefits should have to stop there! To make the Mediterranean diet more PMOS-friendly, consider removing dairy and gluten, and prioritize a higher protein intake.

Does cutting those foods feel intimidating? Here’s how to start going gluten- and dairy-free for PMOS. I hope it helps! 

What Are the Benefits of the Mediterranean Diet for PCOS or PMOS?

Improves Insulin Sensitivity 

The Mediterranean diet prioritizes high-fiber, anti-inflammatory foods and balanced meals. This can help slow digestion, decrease your total energy intake, prevent blood sugar spikes, and ease stress on the body. All of that can significantly improve insulin sensitivity! 

Helps Reduce Cravings and Overeating

When you have your blood sugar and insulin levels under control, your body properly uses glucose for energy. As your insulin sensitivity improves, it’ll likely help you resist cravings and prevent overeating. 

Reduces Chronic Inflammation

The Mediterranean diet says to ditch highly processed foods, added sugars, and refined carbs that are extremely inflammatory. Plus, if you also cut dairy and gluten like I recommend, your meals will likely be free of inflammatory triggers! 

Supports Gut Health

The Mediterranean diet is naturally high in fiber-rich foods like vegetables, legumes, nuts, seeds, and fruit. This helps support a healthier gut microbiome, better digestion, and even more inflammation relief throughout the body.

Encourages More Stable Energy Levels

Inflammation and insulin resistance are two of the main factors contributing to fatigue in people with PCOS (PMOS). Because the Mediterranean diet emphasizes fiber-rich carbohydrates, healthy fats, lean proteins, and blood-sugar-supportive whole foods, it may help improve insulin sensitivity over time. As those root issues begin to improve, your body can use glucose more effectively!

Supports Hormone Balance

Without all the excess insulin, your ovaries likely won’t produce any excess testosterone. And without inflammation, your cortisol (stress) levels stay regulated, too. Plus, healthy fats like fatty fish and seeds can help with balanced hormone production. When the endocrine and metabolic systems finally run optimally again, usually Cysters feel significant relief! 

Supports Healthy Weight Management

As I mentioned earlier, many women with PMOS see improvements in their weight or body mass index (BMI) on the Mediterranean diet. With balanced hormones and blood sugar, it’s much easier to eat well, exercise, and focus on your healing. 

May Improve Ovulation and Fertility

When insulin resistance and hormone imbalances improve, ovulation often becomes more regular, too. Since the Mediterranean diet supports both metabolic and endocrine health, many women notice improvements in cycle regularity and overall fertility.

Promotes Heart and Metabolic Health

PMOS increases the risk of long-term complications like high cholesterol, cardiovascular disease, and type 2 diabetes. The Mediterranean diet is one of the most widely researched eating styles for supporting heart health, cholesterol levels, blood pressure, and overall metabolic function.

How to Start the Mediterranean Diet for PCOS or PMOS

With any diet, it’s always a good idea not to go all in right away. We’re looking for sustainable change, not an all-or-nothing approach. So, take your transition into a PCOS-friendly Mediterranean diet one step at a time. 

Step 1: Cut processed foods and saturated fatty acids.

Start by cutting out processed foods and saturated fats. (Think packaged snacks, soda, sugary cereals, chips, etc.) It’s one of the best first steps, because you can usually feel the impact right away. Think: more energy, fewer cravings, clearer skin, and maybe even weight loss!

Step 2: Prioritize protein at every meal.

Once you’re comfortable there, make sure you prioritize protein at every meal. Women with PMOS need plenty of lean protein to stabilize blood sugar and fully support the metabolism. If you struggle to get enough, start using Ovafit’s Crave Control Protein Powder. With a triple plant protein blend and PCOS/PMOS-specific ingredients, it’s a great way to fill nutritional gaps without it feeling like a chore.

Step 3: Remove or reduce inflammatory foods like gluten and dairy.

Processed foods make up a good chunk of the inflammatory foods category. However, I also recommend you cut gluten and dairy altogether, particularly if you notice they tend to worsen digestive comfort. It can also help to reduce your intake of red meat, alcohol, fried foods, and excess caffeine, all of which may contribute to inflammation or make it harder for your body to feel balanced!

Step 4: Use olive oil as your main cooking fat.

One of the biggest staples of the Mediterranean diet is olive oil. It’s rich in healthy fats and antioxidants that support heart health, hormone balance, and inflammation reduction. So, swap out inflammatory oils and butter when possible and start cooking primarily with extra virgin olive oil instead.

Step 5: Fill half your plate with vegetables.

The Mediterranean diet is all about those veggies. They’re packed with fiber, antioxidants, vitamins, minerals, and anti-inflammatory compounds to support your healing. Plus, they provide plenty of volume for relatively few calories, helping you feel satisfied without overloading your plate. It’s a win-win! For the biggest benefits, aim to fill about half your plate with non-starchy veggies at most meals.

Step 6: Eat more fish and omega-3 fats.

Your protein sources are really important for a PMOS Mediterranean diet. I recommend you eat fatty fish at least twice a week to get as many natural omega-3s as possible. Our brain is actually 60% omega-3 fatty acids, and our body can’t make them on its own. Even if you eat lots of salmon, I still recommend an omega-3 supplement from Ovafit. 

Step 7: Add more beans, lentils, and legumes.

Beans, lentils, and legumes are some of the best high-fiber carbohydrates you can eat on the Mediterranean diet. They help stabilize blood sugar, support digestion, and keep you fuller longer without causing huge glucose spikes. Plus, they’re packed with nutrients that support both metabolic and hormone health.

Step 8: Focus on consistency instead of perfection.

Remember, PMOS healing isn’t about eating perfectly 24/7. It’s about creating sustainable habits that support your body long term. If you mess up, eat something inflammatory, or have a weekend where things aren’t ideal, that doesn’t mean you failed. Just get back on track at your next meal and keep moving forward.

Mediterranean Diet for PCOS Meal Plan

As I mentioned, my PMOS diet is essentially Mediterranean with a little more protein and no dairy or gluten. So, if you want to start eating well and feeling better, let’s start right now! Below, I’ve shared an example PMOS Mediterranean one-week meal plan. You can find all these recipes on The Cysterhood app. Just use the meal planning feature to drop them all in place!

Day One:

• Breakfast: Green Goddess Shakshuka 
• Lunch: Mediterranean Chicken Tahini Wrap 
• Dinner: Garlicky Pepper Steak Stir Fry 
• Snack: Mason Jar High Protein Raspberry Cheesecake Jars 

Day Two:

• Breakfast: Blackberry Coconut Chia Pudding 
• Lunch: Greek Style Lentil Salad with Shrimp
• Dinner: Mediterranean Chicken and Chickpea Soup
• Snack: Beet Hummus and Vegetables 

Day Three:

• Breakfast: Mexican Sweet Potato Casserole 
• Lunch: Leftovers
• Dinner: Mediterranean Sheet Pan Bake 
• Snack: Apple Cider Blondies 

Day Four:

• Breakfast: Apple Pie Protein Smoothie 
• Lunch: Smoked Salmon Sandwich
• Dinner: Chicken Tinga Tacos 
• Snack: Dairy-Free Taco Dip 

Day Five:

• Breakfast: Peanut Butter Banana Oatmeal Bake
• Lunch: Mediterranean Tuna Salad Bowl with Roasted Red Peppers
• Dinner: Red Curry Lentil Soup 
• Snack: Healthy Cranberry Apple Crisp 

Day Six:

• Breakfast: Breakfast Platter with Berries, Poached Egg, and Smoked Salmon
• Lunch: Mediterranean Tuna White Bean Salad
• Dinner: Sheet Pan Thai Salmon with Peanut Sauce 
• Snack: Chickpea Fritters

Day Seven:   

• Breakfast: Sweet Potato Avocado Toast
• Lunch: Leftovers
• Dinner: Greek Lemon Chicken Soup 
• Snack: High-Protein Cookie Dough

The Mediterranean diet is beneficial for women with PMOS.

You can’t heal PMOS with an extreme diet trend or the perfect meal plan. But you can reverse your symptoms with strategic lifestyle changes. These aren’t quick fixes or short-term wellness fads. The new habits represent the next stage of you as you overcome PMOS symptoms and step into a healthier, more energized version of yourself!

If you’re a Cyster living with PCOS, you know managing symptoms can be challenging especially when you’re first getting started. Depending on who you are, the lifestyle changes needed to help you naturally reverse your PCOS symptoms can seem a little daunting. However, once you start feeling symptom relief, all your behavior changes feel totally worth it! 

No matter how much you’re loving the improvements in your health that you’re getting from your natural PCOS healing process, there are still things you miss! If you’re on an anti-inflammatory gluten- and dairy-free PCOS diet, something you may miss is sweet treats. We all want some chocolate once in a while!

Well, good news: a PCOS diet should not feel ultra-restrictive. You can definitely indulge in dessert without compromising your health goals! Of course, you need to be calculated about what desserts you eat, but there’s plenty to get excited about. I have a sweet tooth myself, which is why I have dozens of PCOS dessert recipes on The Cysterhood app. Download it for access to all my recipes everyone is perfectly suited for your new diet! 

If you’re still not convinced, I’m dedicating this post to some of my favorite PCOS-friendly desserts. On the surface, they may not seem like they’d fit into a PCOS diet (or any diet), but I’ll explain the ingredient changes and healthier alternatives that make all the difference when baking your tasty treats. 

Let’s get into it! 

10 PCOS-Friendly Desserts 

PCOS-Friendly Ice Cream

Love ice cream? Me too. Just because you go dairy free and start watching your sugar intake doesn’t mean ice cream is off the menu. It just means that you have to be mindful of how much, how often, and what kind. The right ice cream choices won’t spike blood sugar levels or compromise your health goals. 

You can find my recipe for Nutella Nice Cream on The Cysterhood app. (It’s delicious!)  But, if you’d prefer to buy a pint, here are some good dairy-free options:

• Alden’s Organic Dairy- and Gluten-Free Ice Cream Sandwiches 
• Ben & Jerry’s Non-Dairy Ice Cream 
• Oatly Oatmilk Gluten-Free Ice Cream
• Magnum Non-Dairy Ice Cream Bars 

PCOS-Friendly Cookies

I have over a dozen cookie recipes on The Cysterhood app. So, yes, you can eat cookies. I mean it when I say that a gluten- and dairy-free anti-inflammatory diet shouldn’t be restrictive. It’s about being intentional, but not depriving yourself of all the foods that bring you joy. 

With cookies (and with all desserts), you want to look for ways you can add nutritional value to balance out some of the sugar. That way, the sweet treat satisfies your immediate cravings while supporting your long-term goals. To this, you could add Crave Control Protein Powder to your batter, or include healthier ingredients like oats, fruit, or peanut butter. 

Of course, remember to use gluten-free flour, dairy-free milk, and even natural sweeteners when you can. For a long list of PCOS-friendly desserts to satisfy your sweet tooth, download The Cysterhood app. I provide all the recipes and nutritional information, so you don’t have to figure out the substitutions yourself. On the app, you’ll find cookie recipes like cranberry pecan oatmeal cookies, hot chocolate cookies, red velvet cookies, low carb chocolate chip cookies, and more! 

Can I Eat Sweets With PCOS?

Yes, you can eat sweets with PCOS. I recommend Cysters have one or two snacks a day between meals, and it’s totally fine if that includes a sweet treat! Just be cautious of the ingredient list—try to keep everything low sugar, dairy-free, gluten-free, and anti-inflammatory. 

If it’s not those things, that sweet treat still doesn’t have to be off the table (no pun intended.) Eat it in moderation and pair it with protein and healthy fats to support balanced blood sugar. That said, I think you’ll be surprised by all the delicious PCOS-friendly dessert options out there! You can really find a more beneficial substitute for any craving. 

Muffins

Muffins are a great choice for a PCOS-friendly dessert, snack, or even breakfast! They’re naturally not as sugary as a frosted cupcake, which is a good start! Beyond that, you’ll need to swap some ingredients to make it fit your diet. Choose a gluten-free flour like almond flour or coconut flour. Then, opt for dairy-free milk or dairy-free yogurt. Finally, instead of white sugar, use xylitol, which is the only sweetener that’s actually healthy for you! 

Once you swap out all the gluten, dairy, and sugar, it’s time for flavoring! Mixed berries, oranges, apples, nuts, cocoa powder, vanilla, and spices like cinnamon and nutmeg can definitely help curb your cravings. And, with intentional ingredient choices, muffins can be between 25-55 g of carbs. Depending on your carb tolerance, you could probably indulge in at least one (maybe two?) PCOS-friendly muffin! 

On The Cysterhood app, I have recipes for Mexican Chocolate Protein Muffins, Cranberry Orange Muffins, Apple Cinnamon Muffins, and more! Check them out! 

Truffles

Muffins may not feel like dessert depending on how decadent you want your sweets, but truffles are sure to feel like an absolute after-dinner delicacy. In just 20-30 minutes, you can make truffles using chickpeas, almond butter, almond flour, dairy-free milk, and xylitol. You can even add protein powder to help make the truffles more healthy and filling. 

For flavor, ingredients like vanilla, coffee, nuts, oranges, apples, and dairy-free chocolate are all great choices. And, since truffles are bite-sized, each one is only 8-11 g of carbs. No guilt here! On the app, you’ll find my recipes for orange truffles, cardamom truffles, and even apple pie truffles! 

Popsicles

Popsicles are the perfect summer dessert! You can prepare them in just 10 minutes (not including freeze time, obviously) with ingredients you probably already have in your PCOS kitchen staples! Use a dairy-free milk or yogurt of your choice and xylitol as a base, and then add your favorite fruits! Lemons, berries, and coconut are some of my faves! 

Want an added boost? Add some Inositol to your popsicles! The supplement will give your popsicles and extra boost to make you feel even better about the sweet treat. You’ll find recipes for lemon yogurt popsicles, toasted coconut popsicles, and strawberry cheesecake popsicles on the app. Yum, right? 

Fruit

Fruit is one of the best ways to get a quick sweet fix. However, just because fruit is healthy, you’ll still need to pace yourself with your fruit intake because of the natural sugar. The best fruit choices for PCOS are apples, Apples, pears, oranges, kiwi, peaches, grapes, cherries, grapefruit, and strawberries. They hold the most benefits and a lower natural sugar content. If you really want to treat yourself, dip your fruit in a dairy-free healthy chocolate hummus! 

Sweet Bites

Bite-sized desserts are a diet-favorite because you can get a treat without being tempted to consume a lot of carbs and calories. You can make little bites or dessert balls using coconut butter, coconut milk, coconut cream, and xylitol as your base. Then, you can mix in vanilla, cocoa powder, lemon, dates, nuts, and spices to make it tasty (and high in healthy fats, fiber, and antioxidants!) Then, dip those bites in dairy-free dark chocolate or roll them in unsweetened shredded coconut for a complete treat. 

Some of my favorite versions of this dessert are my coconut lemon bliss balls and cinnamon roll protein bites. (Yes, you can add protein powder to these!) You find all of my recipes on the app, and each one is under 15 carbs and read in about 30 minutes. Quick, delicious, and don’t count as cheating on your diet! 

Brownies

Brownies? In a diet? Yes! Just like the other desserts on this list, it’s all about supplementing the ingredients that make it unhealthy for a PCOS-body. Almond flour and coconut oil are a good start. Then, for sweetener, opt for maple syrup, monk fruit sweetener, or xylitol. Then vanilla, cacao powder, dairy-free chocolate chips, and maybe some peppermint extract make it the indulgent dessert you’re used to but this version is under 35 g of carbs! 

If this is hard to wrap your head around, you can just follow my recipes on the app. I have a lot of brownie recipes on there including sweet potato brownies, peppermint chocolate brownies, beet brownies, and more! (Yes, I pack even more healthy ingredients into my brownies, but it doesn’t compromise the flavor one bit!) 

Mousse

Silky smooth mousse made from coconut cream and chickpeas is absolutely divine! Like other recipes, swap your white sugar for xylitol or maple syrup. Then, flavor with your favorite fruits, vanilla, cocoa powder, or warm spices like cinnamon! And, for an extra boost add some protein powder like I do with my high protein pumpkin mousse! 

You can put mousse together in 15 minutes and one serving is under 25 g of carbs! You’ll find more of my favorites on the app, like strawberry mousse and avocado chocolate mousse. I love mixing some mousse together when I’m craving ice cream. It definitely satisfies! 

Chia Pudding

Chia pudding is a great dessert choice for individuals with PCOS because the chia seeds prevent blood sugar spikes, supports hormonal balance, and reduces inflammation! They also provide plant-based omega-3 fatty acids and protein, making this dessert not only healthy, but super nutritious.

Like other desserts on this list, there’s a lot of ways you can dress up chia pudding to suit your taste! The base is just coconut mulk and chia seeds, but fresh fruits, nuts and seeds, extracts, spices, and more can really transform this dessert. Plus, protein powder, collagen powder, and even matcha powder can make this already nutrient-dense dessert even more healthy!

Shakes

What’s the difference between a smoothie and a shake? I’m not sure, but I like both for desserts! I have a recipe for a chocolate mint shake which is just as indulgent as a Shamrock Shake but only 40 g of carbs and done in 5 minutes. (It does have almost 500 calories, but this is a treat!) 

This shake includes almond milk, avocado, fresh mint, vanilla, dairy-free chocolate chips, and protein powder! However, if chocolate mint isn’t your thing, make it vanilla, strawberry, or chocolate. Just don’t compromise on using the best ingredients that support your diet!

Cookies

We all love cookies. That’s why I have over a dozen cookie recipes on The Cysterhood app including no-bake peanut butter cookies, hot chocolate cookies, cranberry pecan oatmeal cookies, and a lot more. These all use ingredients like gluten-free oats, gluten-free flour, maple syrup, xylitol, molasses, and diary-free milk. 

For the mix-ins, I love to use peanut butter, vanilla, cranberries, cacao nibs, spices, and even coffee! One cookie is usually under 30 g of carbs and ready in under 30 minutes, making cookies a guilt-free and easy PCOS dessert!

Treat yourself to a PCOS-friendly dessert!

Getting on a new diet is intimidating, especially when it’s a lifelong change and not a 30-day fix. But, a PCOS diet doesn’t have to be restrictive and stressful. Instead, as a Registered Dietitian and Cyster myself, I love to explore vibrant, indulgent flavors using healthier PCOS-friendly alternatives. That’s why all of my recipes on The Cysterhood app will support your health goals, whether that’s to lower your blood sugar levels or support hormone balance! 

You can find so much more PCOS lifestyle tips and healthy eating advice on the PCOS Weight Loss blog. I’ve got all the information you need to start making choices that’ll help lead you down the path of healing and symptom reversal. Don’t know where to begin? Try my 7-day PCOS meal plan to see just how delicious a PCOS diet can be!