A healthy balanced diet is one of the key building blocks in the management of PCOS (Polycystic Ovarian Syndrome) as it can help manage weight, reduce inflammation, support gut health, improve metabolism and restore hormonal balance.
While a healthy balanced diet may look different for everyone, there are some general dietary guidelines for women with PCOS that can help improve their condition. You can find more details in my previous article ‘The Best PCOS Diet (Ultimate Guide)‘.
You may already know that reducing the intake of refined carbohydrates and processed foods is one of the most effective dietary strategies to improve PCOS but it sure is much easier said than done. That’s because refined grains and white flour are found in almost all food products nowadays (bread, pasta, baked goods, pizza, cakes, sweets, cereals).
Read more: ‘The Best Carbs For PCOS (Food List)‘
The good news is that you can still enjoy your favorite foods without compromising your health by making some easy changes such as swapping your regular flour for a better PCOS-friendly alternative. In this article, I’ll give you tips on my favorite flours for PCOS and I’ll also explain how to use them.
When choosing flour for PCOS, here are some of the most important things to consider.
Things to consider:
- Gluten
- Glycemic response
- Nutritional value
- Quality
- Quantity
• Gluten
Despite the lack of evidence, gluten appears to be a common trigger for a lot of women with PCOS as it’s associated with increased inflammation and poor gut health. For this reason, you may want to consider limiting your overall intake of gluten-containing foods (especially wheat-based) and opting for gluten-free flour alternatives instead.
Gluten is naturally found in flours made from wheat (durum, spelt, kamut, emmer, einkorn), rye, barley, and triticale. You can find more information about the effects of gluten on PCOS in my previous article ‘Does Gluten Affect PCOS & How? All You Need To Know‘.
• Glycemic response
Due to the close relationship between PCOS and insulin resistance (you can find out more about it here: ‘PCOS Insulin Resistance Explained & How To Reverse It’) it is particularly important to focus on effective blood sugar management strategies.
One of the best ways to do so is to prioritize foods that will keep your blood sugar levels steady (rich in protein/fat/fiber) and minimize the consumption of glucose-spiking foods (simple sugars/refined carbohydrates).
In general, try to opt for flours with a low glycemic index and glycemic load which is a good indicator of how much and how quickly it may raise your blood sugars. All foods containing carbohydrates come with a GI/GL number that can be found online.
• Nutritional value
Since regular flours (white) are typically highly processed and refined to prolong their shelflife and improve their texture, they basically provide empty calories with no nutritional value (all of the beneficial nutrients are removed in the process).
To gain the most benefits, it is therefore best to choose flours that were minimally processed (whole) and that are still high in fiber, essential fatty acids, amino acids, vitamins, minerals and antioxidants.
• Quality
Another important to consider is the quality of the flour as it can also have a big impact on your condition. Keep in mind that most grain-based flours (wheat, maize, rice) come from genetically modified crops that are grown in enormous quantities.
If you want to minimize your exposure to harmful pesticides, herbicides and other hormone-disrupting chemicals that may affect PCOS, I highly recommend opting for organic products (and GMO-free) whenever possible.
• Quantity
Bear in mind that most flours (grain-based) consist of predominantly carbohydrates so you want to be mindful of the total amounts you consume (to prevent glucose spikes). However, the same rule applies even for the ‘low-carb’ flour alternatives as they consist of mostly fat and therefore are typically much higher in calories (which may contribute to weight gain when consumed in excess).
Which flour is best for PCOS?
As a general rule, the best flour for PCOS is gluten-free, high in nutrients and low in carbohydrates. Other important characteristics of a good flour for PCOS are low glycemic index/glycemic load and high quality (organic, GMO-free).
Here’s a list of the best flours and flour alternatives for PCOS.
Best flours for PCOS:
- Almond flour
- Coconut flour
- Chickpea flour
- Buckwheat flour
- Flaxseed flour
1. Almond flour
Almond flour is perhaps one of the best flour alternatives for women with PCOS as it’s made from ground almonds which are amongst the most nutrient-rich (and PCOS-friendly) foods in the world. Due to its low carbohydrate and high fiber content, almond flour has a very low GI and therefore won’t cause rapid changes in blood sugar levels.
The great thing about almond flour is that it’s very versatile and works great in most recipes requiring regular flour (both sweet and savory). However, it has a different flavor (naturally sweet and nutty) and texture (it’s much denser) than white flour so you may need to alter the quantities and other ingredients in the recipes.
I personally love using almond flour in baking (especially in cakes, muffins, breads, pies, cookies) as it makes the final products nicely tender and moist. You can either use almond flour (typically made from blanched skinless almonds) or almond meal (made from un-blanched skin-on almonds) as there are only slight differences in their taste and texture.
I like:
Besides almond flour, you can also experiment with other nut-based flour alternatives (hazelnut, walnut, cashew) as they have very similar properties and benefits for PCOS. While they may not be as widely accessible as almond flour, you can easily make them at home simply by finely grinding the nuts of your choice.
Read more: ‘Best Nuts & Nut Butter For PCOS (Complete List)‘
Is almond flour good for PCOS?
As a general rule, almond flour is considered good for PCOS as it’s a gluten-free and nutrient-rich flour alternative with a low glycemic index. However, almond flour should be used in moderation due to its high-calorie content which may contribute to weight gain when consumed in excessive amounts.
Nutritional profile:
| Serving size | 100g |
| Calories | 573 kcal |
| Protein | 20.9g |
| Carbohydrates | 19.6g |
| Fiber | 10.8g |
| Fat | 50.3g |
| Gluten-free | ✓ |
| Glycemic index | 1 (low) |
| Glycemic load | 0.2 (low) |
| Type | nut |
2. Coconut flour
Coconut flour is one of the most popular flour alternatives as it’s naturally gluten-free, low in carbohydrates and suitable even for people with nut allergies. The great thing about coconut flour is that it’s also very affordable (in comparison to most flour alternatives) and it has a very neutral (slightly coconutty) flavor that works great for both sweet and savory recipes.
It’s made from dried coconut meat which means that it’s also rich in several nutrients (especially fiber, minerals, polyphenols and MCTs). Unlike most nut-based flours (such as almond flour) it has a much lighter powder-like texture (more similar to white flour) but it absorbs a lot of water (way more than any other flour) due to its high fiber content.
For this reason, you may need to adjust the quantities or add some extra liquids to the recipe to keep it moist. Other than that, coconut flour is great for baking, cooking, raw desserts and as a thickening agent due to its absorbent properties. I personally love using coconut flour for most ‘dry’ baked goods (cookies, bars, pies, bread, pizza crust, crackers).
I like:
Is coconut flour good for PCOS?
Coconut flour is generally considered good for PCOS as it’s a gluten-free and nutrient-rich flour alternative with a low glycemic index. However, coconut flour should be used in moderation due to its high-calorie content which may contribute to weight gain when consumed in excessive amounts.
Nutritional profile:
| Serving size | 100g |
| Calories | 400 kcal |
| Protein | 13.3g |
| Carbohydrates | 60g |
| Fiber | 33.3g |
| Fat | 13.3g |
| Gluten-free | ✓ |
| Glycemic index | 50 (low) |
| Glycemic load | 13.4 (medium) |
| Type | nut |
3. Chickpea flour
Another great flour option for women with PCOS is chickpea flour (also known as besan/garbanzo/gram flour). This naturally gluten-free flour is made from dried chickpeas and is particularly popular in Middle Eastern and Indian cuisine.
Like most legumes, chickpeas are a good source of plant-based protein and fiber which helps slow down digestion and prevent rapid changes in blood sugar levels. Chickpea flour is therefore very low on the GI scale despite its slightly higher carbohydrate content than other ‘low-carb’ flour alternatives. It’s also rich in multiple essential nutrients.
While chickpea flour is a great and affordable option, keep in mind that its texture (dense/grainy) and taste (nutty/earthy) may not work for all recipes (especially sweet treats). I personally love using chickpea flour for mostly savory recipes (falafels, pizza crust, tortillas, burgers, breads) but there are plenty of sweet recipes with chickpea flour, too.
I like:
Even though chickpea flour is perhaps the most popular legume-based flour, there are many other great options to choose from (lentils, peas, soy) that have very similar characteristics, nutritional values and benefits for PCOS. Legume-based flours are also commonly used to make grain-free pasta alternatives and they are amazing (red lentil pasta is my favorite).
Read more: ‘Is Soy Good Or Bad For PCOS & Why?‘
Is chickpea (gram) flour good or PCOS?
In general, chickpea flour is considered good for PCOS as it’s a gluten-free and nutrient-rich flour alternative with a low glycemic index. However, chickpea flour should be used in moderation due to its high carbohydrate content which may contribute to hyperinsulinemia in women with PCOS.
Nutritional profile:
| Serving size | 100g |
| Calories | 387 kcal |
| Protein | 22.4g |
| Carbohydrates | 57.8g |
| Fiber | 10.8g |
| Fat | 6.7g |
| Gluten-free | ✓ |
| Glycemic index | 44 (low) |
| Glycemic load | 20.7 (high) |
| Type | legume |
4. Buckwheat flour
Despite its confusing name, buckwheat has actually nothing to do with regular wheat as it’s not a true grain but rather a seed (pseudo-grain). Not only is buckwheat naturally free from gluten but it’s also a rare source of plant protein containing all essential amino acids (complete protein).
Buckwheat is also rich in other important nutrients (fiber, minerals, vitamins, antioxidants) and its glycemic index is considered low (although it increases when processed into flour). Keep in mind that buckwheat flour is still very high in carbohydrates (in contrast to other flour alternatives) which may not be suitable for individuals on a low-carb/keto diet.
However, if you’re looking for a good wheat flour substitute for mostly culinary purposes then buckwheat flour is amongst the best ones due to its similar texture, appearance and taste (although it has a very distinctive earthy taste). It works great in most recipes (both sweet and savory) and you’re also likely to find lots of food products made from buckwheat flour (pasta, noodles, breads, granolas, crackers).
I like:
Apart from buckwheat, you can also get other gluten-free grain and pseudograin-based flours (quinoa, millet, oat) that have very similar properties and nutritional profiles. Due to their higher carbohydrate content, they tend to be easier to replace regular flour with.
Read more: ‘Which grain is best for PCOS?‘
Is buckwheat flour good for PCOS?
As a general rule, buckwheat flour is considered good for PCOS as it’s a gluten-free and nutrient-rich flour alternative. However, buckwheat flour should be used in moderation due to its high carbohydrate content which may contribute to hyperinsulinemia in women with PCOS.
Nutritional profile:
| Serving size | 100g |
| Calories | 335 kcal |
| Protein | 12.6g |
| Carbohydrates | 70.6g |
| Fiber | 10g |
| Fat | 3.1g |
| Gluten-free | ✓ |
| Glycemic index | 59 (moderate) |
| Glycemic load | 36 (high) |
| Type | pseudograin |
5. Flaxseed flour
Flaxseeds are one of the most powerful ‘superfoods’ that appear to be particularly great for women with PCOS. You can learn more about their benefits in my previous article ‘Flaxseeds For PCOS: Benefits, Risks & Practical Tips’. They are gluten-free, low GI and packed with a wide range of beneficial nutrients.
The good news is that ground flaxseeds (flax meal) can also be used as a great low-carb flour alternative in cooking and baking. Even though it doesn’t have a fine powder-like texture due to its high content of fiber and healthy fats (especially omega-3s) it has some other unique features that are perfect for certain recipes.
The moisture binding and lubricant capacities of flaxseed flour make it a great thickening ingredient which can also help replace fat and eggs in some recipes. I personally love adding flax meal to almost anything (baked treats, raw desserts, crackers, breads, granolas) as it’s an easy way to boost the nutritional value of your favorite foods.
I like:
While flaxseeds are one the most PCOS-friendly foods overall, other types of seeds (chia, poppy, hemp, sunflower) can also make a great flour alternative due to their similar macronutrient content, health benefits and functions.
Read more: ‘Best Seeds For PCOS & How To Use Them (Complete List)‘
Is flaxseed flour good for PCOS?
Flaxseed flour is generally considered good for PCOS as it’s a gluten-free and nutrient-rich flour alternative with a low glycemic index. However, flaxseed flour should be used in moderation due to its high-calorie content which may contribute to weight gain when consumed in excessive amounts.
Nutritional profile:
| Serving size | 100g |
| Calories | 563 kcal |
| Protein | 18.8g |
| Carbohydrates | 31.3g |
| Fiber | 25g |
| Fat | 43.8g |
| Gluten-free | ✓ |
| Glycemic index | 35 (low) |
| Glycemic load | 2.2 (low) |
| Type | seed |
Read more: ‘Best Milk & Milk Alternatives For PCOS (The Ultimate Guide)‘
Flours comparison:
| Almond | Coconut | Chickpea | Buckwheat | Flaxseed | |
|---|---|---|---|---|---|
| Serving size | 100g | 100g | 100g | 100g | 100g |
| Calories | 573 kcal | 400 g | 387 kcal | 335 kcal | 563 kcal |
| Protein | 20.9g | 13.3g | 22.4g | 12.6g | 18.8g |
| Carbs | 19.6g | 60g | 57.8g | 70.6g | 31.3g |
| Fiber | 10.8g | 33.3g | 10.8g | 10g | 25g |
| Fat | 50.3g | 13.3g | 6.7g | 3.1g | 43.8g |
| Gluten-free | ✓ | ✓ | ✓ | ✓ | ✓ |
| Glycemic index | 1 (low) | 50 (low) | 44 (low) | 59 (medium) | 35 (low) |
| Glycemic load | 0.2 (low) | 13.4 (medium) | 20.7 (high) | 36 (high) | 2.2 (low) |
| Type | nut | nut | legume | pseudograin | seed |
| Wheat | Corn | Rice | Cassava | Oat | |
|---|---|---|---|---|---|
| Serving size | 100g | 100g | 100g | 100g | 100g |
| Calories | 354 kcal | 370 g | 366 kcal | 351 kcal | 389 kcal |
| Protein | 10g | 7g | 6g | 1.2g | 13.2g |
| Carbs | 76g | 79g | 80g | 89.2g | 69.9g |
| Fiber | 2.7g | 3.9g | 2.4g | 6.5g | 10.5g |
| Fat | 1g | 1.8g | 1.4g | 0.3g | 6.3g |
| Gluten-free | ✕ | ✓ | ✓ | ✓ | ✓ |
| Glycemic index | 85 (high) | 70 (high) | 95 (high) | 67 (medium) | 67 (medium) |
| Glycemic load | 65 (high) | 55 (high) | 55 (high) | 55 (high) | 40 (high) |
| Type | grain | grain | grain | root | grain |
Is wheat flour good for PCOS?
Wheat flour is generally not considered good for PCOS due to its high gluten content, high glycemic index and low nutritional value. The overconsumption of foods made from refined wheat flour may contribute to insulin resistance, hormone imbalances and increased inflammation in the body.
Nutritional profile:
| Serving size | 100g |
| Calories | 354 kcal |
| Protein | 10g |
| Carbohydrates | 76g |
| Fiber | 2.7g |
| Fat | 1g |
| Gluten-free | ✕ |
| Glycemic index | 85 (high) |
| Glycemic load | 65 (high) |
| Type | grain |
Is corn flour good for PCOS?
In general, corn flour is not considered good for PCOS due to its high carbohydrate content and high glycemic index which may contribute to hyperinsulinemia. However, corn flour is naturally gluten-free and therefore may be a better option than regular white flour for some women with PCOS.
Nutritional profile:
| Serving size | 100g |
| Calories | 370 kcal |
| Protein | 7g |
| Carbohydrates | 79g |
| Fiber | 3.9g |
| Fat | 1.8g |
| Gluten-free | ✓ |
| Glycemic index | 70 (high) |
| Glycemic load | 55 (high) |
| Type | grain |
Is rice flour good for PCOS?
As a general rule, rice flour is not considered good for PCOS due to its high glycemic index and high carbohydrate content which may contribute to hyperinsulinemia. However, rice flour is naturally gluten-free and therefore may be a better option than regular white flour for some women with PCOS.
Nutritional profile:
| Serving size | 100g |
| Calories | 366 kcal |
| Protein | 6g |
| Carbohydrates | 80g |
| Fiber | 2.4g |
| Fat | 1.4g |
| Gluten-free | ✓ |
| Glycemic index | 95 (high) |
| Glycemic load | 55 (high) |
| Type | grain |
Is oat flour good for PCOS?
In general, whole oat flour can be considered good for PCOS as it’s free from gluten and rich in nutrients. However, oat flour should be consumed in moderation due to its high carbohydrate content and medium glycemic index which may contribute to hyperinsulinemia in women with PCOS.
Nutritional profile:
| Serving size | 100g |
| Calories | 389 kcal |
| Protein | 13.2g |
| Carbohydrates | 69.9g |
| Fiber | 10.5g |
| Fat | 6.3g |
| Gluten-free | ✓ |
| Glycemic index | 67 (medium) |
| Glycemic load | 40 (high) |
| Type | grain |
Is cassava flour good for PCOS?
As a general rule, cassava flour is not considered good for PCOS due to its extremely high carbohydrate content which may contribute to insulin resistance. However, cassava flour is naturally gluten-free and therefore may be a better option than regular white flour for some women with PCOS.
Nutritional profile:
| Serving size | 100g |
| Calories | 351 kcal |
| Protein | 1.2g |
| Carbohydrates | 89.2g |
| Fiber | 6.5g |
| Fat | 0.3g |
| Gluten-free | ✓ |
| Glycemic index | 67 (medium) |
| Glycemic load | 55 (high) |
| Type | root |
Can women with PCOS eat flour?
In general, women with PCOS can eat flour as a part of a healthy balanced diet. However, opting for whole gluten-free flour alternatives with a low glycemic index may help improve their condition and manage PCOS symptoms. The consumption of foods made from refined white flour should be limited.
Pro tips:
- Make homemade flour – flours can be easily made at home simply by grinding the ingredients of your choice (nuts/seeds/grains/legumes) in a food processor until fine
- Buy in bulk – since some flour alternatives are overall relatively pricey it is always worth buying the ingredients (nuts/seeds/grains/legumes) in bulk as they last for a long time and you can even freeze them to prolong their freshness
- Buy organic – opt for organic flours whenever possible since most plant-based sources tend to be highly contaminated with pesticides, herbicides and other industrial chemicals
- Opt for whole – always opt for whole minimally processed flours (unrefined) to preserve their nutrients, dietary fiber and low GI
- Track your progress – get tested, make measurements, keep a food diary and keep a track of your progress, with enough data you’re more likely to see what strategies work for you best and it also helps you stay motivated, you can find some useful tools here ‘TOP 5 Smart Devices To Monitor & Manage PCOS‘
- Use protein powders – use high-quality protein powders to replace regular flour in some recipes (pancakes, waffles, baked goods), it’s a great way to bump up the protein content and add some flavor at the same time, you can check out my favorites here: ‘What Protein Powder Is Best For PCOS? (The Ultimate Guide)‘
- Be creative – don’t be scared to experiment with the new ‘untypical’ flours in the kitchen, you can easily recreate your favorite meals with them (you’re likely to find they taste even better)
- Use psyllium husk – psyllium husk works great as a thickening agent in baking/cooking as it’s basically a pure fiber (low GI/low calorie) that can help replace regular flour in some recipes
I like:
Anthony’s Organic Psyllium Husk - Store appropriately – certain flours (high in fats) are more prone to oxidation which is why it’s best to keep them in a dark cool place (or fridge) to prolong their freshness (especially homemade nuts/seed flours)
Resources:
- Barreca, D., Nabavi, S. M., Sureda, A., Rasekhian, M., Raciti, R., Silva, A. S., Annunziata, G., Arnone, A., Tenore, G. C., Süntar, İ., & Mandalari, G. (2020). Almonds (Prunus Dulcis Mill. D. A. Webb): A Source of Nutrients and Health-Promoting Compounds. Nutrients, 12(3), 672. https://doi.org/10.3390/nu12030672
- DebMandal, M., & Mandal, S. (2011). Coconut (Cocos nucifera L.: Arecaceae): in health promotion and disease prevention. Asian Pacific journal of tropical medicine, 4(3), 241–247. https://doi.org/10.1016/S1995-7645(11)60078-3
- de Punder, K., & Pruimboom, L. (2013). The dietary intake of wheat and other cereal grains and their role in inflammation. Nutrients, 5(3), 771–787. https://doi.org/10.3390/nu5030771
- Diamanti-Kandarakis, E., & Dunaif, A. (2012). Insulin resistance and the polycystic ovary syndrome revisited: an update on mechanisms and implications. Endocrine reviews, 33(6), 981–1030. https://doi.org/10.1210/er.2011-1034
- Giménez-Bastida, J. A., & Zieliński, H. (2015). Buckwheat as a Functional Food and Its Effects on Health. Journal of agricultural and food chemistry, 63(36), 7896–7913. https://doi.org/10.1021/acs.jafc.5b02498
- He, F. F., & Li, Y. M. (2020). Role of gut microbiota in the development of insulin resistance and the mechanism underlying polycystic ovary syndrome: a review. Journal of ovarian research, 13(1), 73. https://doi.org/10.1186/s13048-020-00670-3
- Mehraban, M., Jelodar, G., & Rahmanifar, F. (2020). A combination of spearmint and flaxseed extract improved endocrine and histomorphology of ovary in experimental PCOS. Journal of ovarian research, 13(1), 32. https://doi.org/10.1186/s13048-020-00633-8
- Parikh, M., Maddaford, T. G., Austria, J. A., Aliani, M., Netticadan, T., & Pierce, G. N. (2019). Dietary Flaxseed as a Strategy for Improving Human Health. Nutrients, 11(5), 1171. https://doi.org/10.3390/nu11051171
- Rachwa-Rosiak, D., Nebesny, E., & Budryn, G. (2015). Chickpeas—composition, nutritional value, health benefits, application to bread and snacks: a review. Critical reviews in food science and nutrition, 55(8), 1137–1145. https://doi.org/10.1080/10408398.2012.687418
- Rudnicka, E., Suchta, K., Grymowicz, M., Calik-Ksepka, A., Smolarczyk, K., Duszewska, A. M., Smolarczyk, R., & Meczekalski, B. (2021). Chronic Low Grade Inflammation in Pathogenesis of PCOS. International journal of molecular sciences, 22(7), 3789. https://doi.org/10.3390/ijms22073789
- Shang, Y., Zhou, H., Hu, M., & Feng, H. (2020). Effect of Diet on Insulin Resistance in Polycystic Ovary Syndrome. The Journal of clinical endocrinology and metabolism, 105(10), dgaa425. https://doi.org/10.1210/clinem/dgaa425
- Trinidad, T. P., Valdez, D. H., Loyola, A. S., Mallillin, A. C., Askali, F. C., Castillo, J. C., & Masa, D. B. (2003). Glycaemic index of different coconut