Inositol (formerly known as vitamin B8) is a sugar that’s made in the body and it’s found in many foods. Don’t let the word “sugar” fool you—inositol is actually a really beneficial nutrient that helps balance hormones in the body. It’s been found to be super beneficial for people with polycystic ovarian syndrome (PCOS) and metabolic issues. In fact, it’s my favorite PCOS-fighting supplement, because it can ease so many PCOS symptoms without the use of prescription drugs like metformin that have a lot of unpleasant side effects.
There are 9 forms of inositols, but myo- and d-chiro-inositol are the two most common. My personal inositol supplement called Ovasitol includes these types of inositol in the perfect ratio to promote a healthy body naturally! However, there are other ways of giving your body the inositol it needs to be healthy and combat PCOS symptoms. Here are a few foods naturally high in inositol that are perfect for a PCOS-friendly diet:
What Foods Are High In Inositol?
Benefits of Myo-inositol and D-Chiro-Inositol for PCOS
- Eases cravings
- Increases egg quality
- Lowers cholesterol
- Increases insulin sensitivity
- Reduces inflammation
- Helps with mood swings and mental health challenges
- Improves ovulation
- Reduces androgen levels
- Improves menstrual regularity
- Reduces risk of metabolic syndrome
Beans
Most varieties of beans are really high in inositol! Adding great northern beans, green beans, lima beans kidney beans, peas, and/or soybeans to your diet adds a great source of protein, fiber, and inositol. In ½ cup of beans, there are about between 80 – 200 mg of inositol per serving.
Nutrient-packed beans can help with digestion, blood sugar levels, lower cholesterol, carb balance, and weight loss. That included fiber means beans take longer to digest than other foods, keeping you fuller longer with more energy to use throughout the day. Consider adding beans to soups and salads and consider using them as a source for gluten free carbs.
Buckwheat
I love buckwheat! It’s my go-to flour alternative for a gluten-free PCOS diet. 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, and GI issues. I highly recommend adding buckwheat to your diet!
Cabbage
Fresh cabbage also is rich in inositol with 70 mg per ½ serving. The texture and flavor of cabbage is 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 diet! Add them to smoothies and salads—or drink your fruit by freshly juicing it. You’ll get your sweet fix in a beneficial way; just remember to group fruits with proteins, carbs, and other nutrients 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 of inositol with cantaloupe, know that melon can also assist with skin health and heart health! You don’t need many more reasons to take a bite out of some fresh fruit. Yum!
Nuts
Nuts, like fruit, are the perfect PCOS-friendly snack. They can help with cravings and fill your stomach while providing a number of health benefits. Nuts like almonds, peanuts, walnuts, and cashews have lots of inositol. Almonds have the highest inositol content with 41.7 mg per serving. 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, pasta, or even steamed vegetables. If you don’t want the taste and crunch, consider grinding them up to add to gluten-free pancakes and muffin recipes.
Liver
For meat, chicken liver has some of the highest Myo-inositol content. I know that’s probably not your favorite thing to chow down on, but it can definitely benefit your inositol levels with over 39 mg of inositol per serving. The chicken liver also has a good amount of vitamin A, folate, and vitamin B12. (And, vitamin B12 deficiency is not uncommon in women with PCOS, especially if you’re on metformin.)
Try cooking them in a variety of ways and integrating them into salads, soups, and pasta to make them more palatable. 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 vitamin for any woman with PCOS.
Living with PCOS can be tough, but there are plenty of ways to reverse your symptoms naturally! You can heal your PCOS using lifestyle changes like using intentional exercises, taking the right natural supplements, and changing your diet. An anti-inflammatory gluten- and dairy-free diet could be the key to living symptom-free. Give it a try 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! Luckily, if you download The Cysterhood App, you can find more PCOS-fighting foods and unlock my PCOS meal plan and workout system that can help you reach your health goals, whether you want to lose weight, relieve symptoms, or live a healthier life. Whatever it is, we got you!
