A PCOS-Friendly Guide to Eating Out

If you have PCOS (Polycystic Ovary Syndrome), you know food is a helpful tool for managing symptoms. Being aware of what food choices are available to you before a meal out, is one way to enjoy your food and avoid triggers that can make PCOS worse.

Recently, Seattle startup YumDodo invited Bastyr University Department of Nutrition Dietetic Intern Amy Riggs to contribute a feature post about dining out for people living with PCOS. Riggs holds an MS in Nutrition and Dietetics from Bastyr University, which she completed in spring 2024. The assignment includes guidance about how people with PCOS can use YumDodo’s web site to make PCOS-friendly food choices before placing their orders.  Here’s what Riggs advises.

H2: PCOS Nutrition Guidance from Bastyr University Nutrition Expert

Navigating PCOS can be tough, but a little advance planning you can help you make good choices when you’re out to eat.  Tools like YumDodo can help you find the best food and drink options ahead of time, making it easier to stick to your dietary needs. Dietary filters for PCOS and other chronic health conditions are coming to YumDodo.

A healthy diet can help with PCOS management, and Riggs emphasizes three aspects for focus:

Maintaining a weight that is healthy for you and minimizing inflammation helps. In “Three Nutrition Tips for Balancing Hormones with PCOS,” Registered Dietitian Audrey Hummel recommends you maintain consistent blood sugar levels by eating regularly throughout the day, eat healthy fats, and focus on fiber.

Eat regularly. Regular eating helps your body maintain consistent blood sugar levels. Consuming three small meals and two snacks a day helps avoid blood sugar spikes and drops. Good meals and snacks include complex carbohydrates, lean proteins, and healthy fats. Ideas include whole wheat pita with hummus, peanut butter and jam on whole wheat bread, a samosa with potatoes and peas, brown rice with vegetables and lean protein.

Eat healthy fats. Healthy fats are important for managing PCOS symptoms and supporting hormone balance. Foods rich in omega-3 fats (like salmon, sardines, oysters, walnuts, chia seeds and flaxseed) can help keep your blood fat levels in check. Plus, they help reduce inflammation.

Eat plenty of fiber. Fiber comes from plants and the human body cannot digest it. It travels to the intestine where it is broken down by bacteria in the gut. Fiber does not elevate blood sugar or cause insulin levels to rise in the same way as the refined carbohydrates found in many processed and fast foods. Eating enough fiber can support weight management, insulin control, and overall digestive health. Foods high in fiber include fruits, vegetables, nuts, seeds, whole grains, beans, peas, and lentils.

What is PCOS?

PCOS is a hormonal condition that affects people with ovaries. It’s usually diagnosed if you have at least two of these three symptoms: (1) high levels of male hormones (androgens); (2) ovarian cysts; (3) irregular periods or ovulation. According to the World Health Organization, this condition affects an estimated 8–13% of women of reproductive age, and up to 70% of cases are undiagnosed. PCOS can lead to problems like insulin resistance, weight gain, and fertility issues. While there’s no cure, early lifestyle changes, including a healthy diet, can help manage the symptoms.

The recommendations in this post are designed to empower you and help you make choices that support your good health when dining out.  Proactive management of PCOS can enhance your healthy and quality of life.

Author Information: Amy Riggs is a dietetic intern at Bastyr University in Kenmore, Washington. She received her MS in Nutrition and Dietetics from Bastyr University in 2024. Amy worked in communication prior to pursuing her passion to become a registered dietitian and help people improve their quality of life through healthier food choices.