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If you’re living with PCOS, you’ve probably heard that diet can play a big role in managing symptoms—but figuring out what to eat (and what to avoid) can feel overwhelming.
The good news? You don’t need to follow a restrictive or complicated meal plan. One of the most PCOS-friendly diets is also one of the most delicious and sustainable: the Mediterranean diet.
At Oana Health, we love this approach because it’s backed by science, easy to stick with long term, and rich in nutrients that help balance hormones, support metabolism, and reduce inflammation.
Why the Mediterranean Diet Works for PCOS
The Mediterranean diet isn’t about cutting carbs or counting calories—it’s about choosing whole, nourishing foods that support insulin sensitivity and reduce excess androgens (two key drivers of PCOS symptoms).
This eating pattern focuses on:
- Whole grains
- Fruits & vegetables
- Healthy fats (like olive oil & nuts)
- Lean proteins (like fish, eggs & legumes)
- Herbs, spices & fermented foods
It also limits refined sugars, processed foods, and excess red meat, all of which can spike insulin and worsen hormonal imbalance.
Best Mediterranean Foods for PCOS
Here are some top picks to keep on your grocery list:
🫒 Olive Oil
A staple of Mediterranean cooking, olive oil is rich in anti-inflammatory compounds and monounsaturated fats—great for heart health and hormone balance.
🐟 Fatty Fish (Salmon, Sardines, Mackerel)
Loaded with omega-3s, these help lower inflammation and may support menstrual regularity and fertility in PCOS.
🥬 Leafy Greens & Colorful Veggies
Spinach, kale, zucchini, eggplant, peppers, and tomatoes provide antioxidants that combat oxidative stress (a common issue in PCOS).
🥜 Nuts & Seeds
Almonds, walnuts, sunflower seeds, and chia seeds are great sources of fiber, protein, and healthy fats that help keep blood sugar stable.
🍓 Berries & Low-Glycemic Fruits
Blueberries, strawberries, and citrus are packed with fiber and antioxidants without spiking blood sugar.
🍚 Whole Grains (Farro, Quinoa, Brown Rice)
Unlike refined carbs, these grains release energy slowly and help keep insulin in check.
🍋 Legumes (Lentils, Chickpeas, Beans)
Affordable and protein-packed, legumes help keep you full and support gut and hormonal health.
Pairing Nutrition with Medical Support
While the Mediterranean diet is a powerful foundation for PCOS, some symptoms—like acne, hair loss, or irregular cycles—may need more targeted support.
At Oana Health, we offer prescription treatments like:
- Spironolactone (for acne and hair growth)
- Oral Minoxidil (for hair regrowth)
- Eflornithine cream (for facial hair)All available through personalized telehealth care, designed for women navigating hormonal imbalances like PCOS.
- Other weight management treatments
You Don’t Have to Choose Between Feeling Good and Enjoying Your Food
The Mediterranean diet proves that you can support your hormones while loving what’s on your plate. Combine it with expert support from Oana Health, and you’ve got a PCOS plan that’s nourishing in every way.
