Inositol (formerly known as vitamin B8) is a sugar that’s actually made in the body but can be found in many foods. Don’t let the word “sugar” fool you—inositol is actually a really beneficial nutrient that helps regulate hormones in the body! In fact, it’s been found to be super beneficial for people with polycystic ovarian syndrome (PCOS) and other metabolic issues. I consider it my favorite supplement for PCOS, because just this one supplement can ease so many PCOS symptoms. Studies have even shown that inositol supplements are just as effective as metformin but without the unpleasant side effects of a prescription drug.
There are 9 forms of inositols, but myo- and d-chiro-inositol are the two most common and most effective for PCOS management. For d-chiro and myo-inositiol supplementation, I created Ovafit’s Inositol Complete 40:1. It includes these types of inositol in the perfect ratio to support hormonal dysregulation and insulin resistance! I always recommend incorporating this one into your daily supplement regimen.
That said, there are other ways to boost your daily intake of myo-inositol and d-chiro inositol, too! In addition to taking your inositol capsules, you can eat inositol-rich foods! This can enhance your health benefits and help you finally find symptoms relief. Here are a few foods naturally high in inositol that are perfect for a PCOS-friendly diet:
What Foods Are High In Inositol?
Incorporating inositol into your PCOS-friendly diet isn’t as difficult as you may think. There are actually lots of inositol-rich foods, including beans, whole grains, nuts, citrus fruits, melons, cruciferous vegetables, and more! But before we get into the food options, here are the benefits of inositol for women with PCOS:
Benefits of Myo-inositol and D-Chiro-Inositol for PCOS
- Eases cravings and prevents weight gain
- Increases fertility and egg quality
- Lowers triglyceride levels and LDL cholesterol
- Raises HDL cholesterol
- Increases insulin sensitivity
- Lowers blood pressure
- Reduces inflammation
- Helps with mood swings and mental health conditions
- Improves ovulation
- Prevents unwanted body hair growth and head hair loss
- Reduces androgen levels
- Improves menstrual regularity
- Reduces risk of metabolic syndrome
Beans
Most varieties of beans are high in inositol and are a staple for managing insulin resistance! Adding great northern beans, green beans, lima beans kidney beans, peas, and/or soybeans as a side to your meals adds a great source of protein, fiber, and inositol to your nutrition. In ½ cup of beans, there are about between 80 – 200 mg of inositol per serving.
Nutrient-packed beans can help with digestion, regulating blood sugar levels, lowering cholesterol, and weight loss. Because of the fiber, beans take longer to digest than other foods, keeping you fuller longer with more energy to use throughout the day. When we eat it with other food items on our plates, we can also help slow down the absorption of sugar in our blood, which improves our insulin resistance and the symptoms caused by it. Beans are also a gluten-free carb, which can help with our hormone dysregulation in PCOS and our Carb Tolerance Range, so consider adding beans to soups and salads.
Buckwheat
I love buckwheat! It’s my go-to flour alternative for a gluten-free PCOS lifestyle. Buckwheat noodles are delicious and have high concentrations of D-chiro-inositol. The best part? You can use buckwheat flour in nearly anything. I like that it’s gluten-free, but also nutrient-dense. It’s a win-win!
In addition to being a good source of inositol, buckwheat is high in fiber, protein, and antioxidants. This can help with cardiovascular health, high blood sugar, insulin resistance, and GI issues. I highly recommend substituting your favorite meals you typically have noodles with with buckwheat noodles. That way you can still keep the meals and flavors you love, but instead use ingredients that can benefit your PCOS!
Oats
Oats are great for PCOS! Oats are a complex carb that includes soluble and insoluble fiber, plenty of vitamins and minerals, lots of plant-based protein, and inositol, of course. Nutrient-dense oats have been shown to lower bad cholesterol, reduce insulin resistance, improve gut health, and assist with weight loss!
How do you incorporate oats into your diet??? There are so many options! First of all, I love overnight oats as an easy, delicious, and high-protein breakfast. (On The Cysterhood app you’ll fine tons of overnight oat recipes like brownie batter or lemon poppy seed overnight oats!) I also love to make oatmeal cookies and cauliflower oatmeal!
Cabbage
Fresh cabbage also is rich in inositol with 70 mg per ½ serving. The texture and flavor of cabbage are welcome in almost any dish and can complement meals like salads, wraps, and sandwiches for an added crunch. However, mixing it into soups and stir-fries is also a great way to get your inositol.
Cabbage also has vitamin C, fiber, folate, potassium, magnesium, vitamin A, and vitamin K that work together to potentially reduce inflammation, ease digestive issues, improve heart health, and reduce the risk of cancer and type 2 diabetes—both of which are long-term complications of PCOS.
Citrus Fruits and Melons
Lots of melons and citrus fruits are great natural ways of getting inositol. Cantaloupe has the most with 355 mg per ¼ serving, but plenty of others have high levels of inositol including, oranges, grapefruits, and limes. And, these couldn’t be easier to add to your meals! Add them to smoothies, salads, chia seed puddings, or even your homemade dressings. You’ll get your sweet fix in plus support your inositol deficiencies; just remember to group fruits with proteins and healthy fats to avoid a blood sugar spike!
Citrus fruits have vitamin C, flavonoids, and fiber, which can all reduce inflammation, improve gut health, and more. And, if you really want to get a lot out of inositol with cantaloupe, know that the nutrients in melons are also wonderful for our skin and heart health!
Nuts
Nuts are the perfect PCOS-friendly snack for several reasons. They can help with cravings, be a source of healthy fats, and also help with fiber intake. Nuts like almonds, peanuts, walnuts, and cashews are naturally high in inositol. Almonds have the highest inositol content with 41.7 mg per serving. Additionally, nuts can be good for your cardiovascular health, too.
To add nuts to your PCOS diet try adding them to anything where you want a crunchy texture. Add them to salads, oatmeal, chia seed pudding, or even when you make your own trail mix. If you don’t want the taste and crunch, you can also have nut butter! Another option is to grind them up to add to gluten-free pancakes or overnight oats recipes. I have a ton of different breakfast, lunch, dinner, and even dessert recipes in The Cysterhood app that can help you brainstorm and try this out with PCOS-friendly meals!
Tomatoes
Tomatoes are packed with myo-inositol. This is especially true when you eat them fresh or lightly cooked, but they’re beneficial any way you eat them! One large tomatoes usually has about 25-35 mg of myo-inositol. And, they have other beneficial nutrients too. Beyond myo-inositol, tomatoes are rich in vitamin c, lycopene, and potassium.
Incorporating tomatoes into your diet is probably pretty easy. Most of us already cook with them regularly! However, for particularly tomato-forward meals, try tomato and lentil soup, tomato and avocado salad, caprese bowls, stuffed tomatoes, and maybe a tomato-loaded shakshuka.
Liver
Chicken liver is one of the highest food sources of myo-inositol, offering over 39 mg per serving. Organ meats aren’t everyone’s favorite, but if you’re open to trying something new, this one packs a nutritional punch. Along with inositol, chicken liver is rich in vitamin A, folate, and vitamin B12—which is especially helpful if you’re taking metformin and may be at risk for B12 deficiency.
Try cooking them in a variety of ways and integrating them into soups, bowls, and even gluten-free pasta to add variety to your cuisine. Honestly, you may find you like them more than you’d think!
*All of the inositol content of common foods came from Inositol Australia.
Inositol is an essential nutrient for any woman with PCOS.
Living with polycystic ovary syndrome (PCOS) can be confusing, especially with our diet, but there are plenty of ways to get your nutrition and reverse your symptoms naturally! You can thrive with PCOS by making lifestyle changes like doing PCOS-friendly exercises, taking the right supplements, and supporting your hormones with your diet. An anti-inflammatory gluten- and dairy-free diet could be the key to living symptom-free. Give it a try for 30 days and let us know how it goes below!
If the thought of learning how to cook and eat differently is a lot to take in, I get it! To help, we created The Cysterhood App, where you can find more PCOS-friendly recipes and unlock my PCOS meal plan and workout videos that can help you reach your health goals, whether you want to lose weight, relieve symptoms, or live a healthier life where PCOS is under your control. Whatever your next goal is in your PCOS journey, we got you!
