Diet is recognized as one of the most important factors when it comes to managing PCOS (Polycystic Ovary Syndrome). But should fruit be a part of it, too? And what is the best and worst fruit to eat if you suffer from PCOS?
That’s what I’ll break down for you in this evidence-based article where I discuss the effects of different types of fruits on PCOS. I’ll also give you some useful tips on how to best choose, use and store fruits to gain the most health benefits for PCOS.
If you’d like to learn more about how to make other dietary changes to fully reverse PCOS, make sure to check out my detailed nutrition plan ‘The Best PCOS Diet (Ultimate Guide)’.
Is fruit good for PCOS?
Fruit, in general, can be considered good for PCOS as it’s a great source of essential nutrients, fiber and antioxidants. However, due to the high content of sugar found in most types of fruit, women with PCOS may need to limit their overall intake and opt for fruits with a low glycemic index.
While you don’t have to avoid fruit completely to manage PCOS, you may need to make better choices on what type and how much you eat. That’s because most fruits consist of primarily carbohydrates and natural sugars that will impact your blood glucose levels and trigger an insulin response.
Insulin resistance
You may already know that there is a close link between insulin resistance and PCOS since high insulin levels can stimulate the production of androgens (the ‘male’ hormones) in your ovaries. And hyperandrogenism (high levels of androgens) is the main driver of most PCOS symptoms.
You can find more details about this process in my previous article ‘PCOS Insulin Resistance Explained & How To Reverse It’.
For this reason, keeping your blood sugar and insulin levels in control is one of the key strategies for managing PCOS and restoring hormonal balance. That’s also why low carbohydrate and low GI diets are some of the most effective diet plans for women with this condition.
Health benefits
Since fruit is typically very high in carbohydrates, it can become confusing whether you should include it in your diet or not. The good news is that fruit is associated with multiple health benefits as it’s packed with vitamins, minerals, polyphenols and other bioactive compounds that can help manage PCOS.
Additionally, whole fruit is high in fiber and water content that can help slow down the absorption of sugar into the bloodstream and keep you fuller for longer. However, different types of fruits will affect your blood sugar levels differently based on their macronutrient content. Here are some of the most PCOS-friendly fruits to eat.
Nutrition comparison of fruits:
| serving size (100g) | Calories (kcal) | Carbs (g) | Fiber (g) | Protein (g) | Fat (g) | GI | GL |
|---|---|---|---|---|---|---|---|
| Avocado | 160 | 9.0 | 7.0 | 2.0 | 15.0 | 15 | 1 |
| Blueberries | 57 | 14.5 | 2.4 | 0.7 | 0.3 | 53 | 8 |
| Blackberries | 43 | 10.0 | 5.0 | 1.4 | 0.5 | 25 | 2 |
| Strawberries | 32 | 7.7 | 2.0 | 0.7 | 0.3 | 40 | 3 |
| Raspberries | 53 | 12.0 | 7.0 | 1.2 | 0.7 | 32 | 4 |
| Cherries | 50 | 12.0 | 1.6 | 1.0 | 0.3 | 22 | 3 |
| Cranberries | 46 | 12.2 | 4.6 | 0.4 | 0.1 | 45 | 5 |
| Coconut | 354 | 15.0 | 9.0 | 3.3 | 33.0 | 42 | 6 |
| Lemon | 29 | 9.0 | 2.8 | 1.1 | 0.3 | 20 | 2 |
| Lime | 30 | 11.0 | 2.8 | 0.7 | 0.2 | 32 | 3 |
| Grapefruit | 42 | 11.0 | 1.6 | 0.8 | 0.1 | 25 | 3 |
| Orange | 47 | 12.0 | 2.4 | 0.9 | 0.1 | 43 | 5 |
| Tangerine | 53 | 13.0 | 1.8 | 0.8 | 0.3 | 47 | 6 |
| Olives | 115 | 6.0 | 3.2 | 0.8 | 11.0 | 15 | 1 |
| Kiwi | 61 | 15.0 | 3.0 | 1.1 | 0.5 | 50 | 8 |
| Pomegranate | 83 | 19.0 | 4.0 | 1.7 | 1.2 | 35 | 7 |
| Passion fruit | 97 | 23.0 | 10.0 | 2.2 | 0.7 | 30 | 7 |
| Apples | 52 | 14.0 | 2.4 | 0.3 | 0.2 | 39 | 5 |
| Pears | 57 | 15.0 | 3.1 | 0.4 | 0.1 | 38 | 6 |
| Plums | 46 | 11.0 | 1.4 | 0.7 | 0.3 | 40 | 4 |
| Peach | 42 | 10.1 | 1.5 | 0.9 | 0.3 | 42 | 4 |
| Apricot | 48 | 11.0 | 2.0 | 1.4 | 0.4 | 34 | 4 |
Best fruits for PCOS:
- Avocado
- Berries
- Coconut
- Citruses
- Olives
- Kiwi
- Pomegranate
- Passion fruit
- Apples
- Plums
1. Avocado
✓ Benefits
Avocado is considered to be one of the healthiest foods on the planet due to its high nutritional value and unique macronutrient content. Unlike other types of fruit, avocado is low in carbohydrates and high in healthy fats. For this reason, avocado doesn’t taste sweet and won’t cause rapid spikes in blood sugar levels.
Besides its high content of monounsaturated fatty acids (the ‘heart healthy’ fats) avocado is a great source of multiple essential nutrients important for the management of PCOS (such as potassium, vitamin E, folate, vitamin B6 and vitamin K). It also contains powerful antioxidants lutein and zeaxanthin which are crucial for eye and brain health.
Moreover, avocados are extremely beneficial for skin health due to their high content of omega-9 fatty acids and vitamin E. This makes it a perfect food for women with PCOS suffering from hormonal acne and other skin issues.
Read more: ‘PCOS Acne Explained & How To Treat It Naturally‘
✕ Disadvantages
Since avocados are much higher in fat than other types of fruits, they’re also much higher in calories. However, studies have shown that despite their caloric density, avocados are extremely beneficial for weight management strategies.
Avocados are associated with strong satiating effects due to their high-fiber and high-fat content. This means that consuming only small amounts will keep you fuller for longer and prevent constant food cravings.
How to use avocados
The great thing about avocado is that it’s an extremely versatile cooking ingredient. Due to their non-sweet taste and buttery texture, avocados work particularly great in savory recipes. They can be easily mashed to make creamy dips, sauces and spreads (eg. guacamole) or sliced and added on top of meals.
However, avocados also work great in sweet recipes and baking. Try adding them into your smoothies (especially frozen) for more creamier texture or look up some avocado-based chocolate puddings, toppings and brownies recipes.
I personally like to add avocado on top of most of my ‘main meals’ as a source of healthy fat. However, I also love to eat avocado on its own for a snack since it’s very satiating, practical and tasty. You can just cut it in half, sprinkle with some salt and eat it with a spoon.
Is avocado good for PCOS?
Avocados are extremely good for PCOS as they’re particularly high in fiber, protein, antioxidants and monounsaturated fatty acids. The consumption of nutrient-rich avocados may therefore help regulate blood sugar levels, support cardiovascular health and reduce inflammation in women with PCOS.
| serving size (100g) | Calories (kcal) | Carbs (g) | Fiber (g) | Protein (g) | Fat (g) | GI | GL |
|---|---|---|---|---|---|---|---|
| Avocado | 160 | 9.0 | 7.0 | 2.0 | 15.0 | 15 | 1 |
2. Berries
✓ Benefits
Berries, in general, are some of the most nutrient-dense foods that are associated with important health-protecting qualities. Most of their benefits are credited to their high content of plant antioxidant and anti-inflammatory compounds (polyphenols) including flavonoids, phenolic acids, lignans and tannins.
Those compounds are also responsible for the bright pigmentation of berries that vary between different types. For this reason, it is best to include a wide range of berries in your diet to gain the most benefits (different colors = different bioactive compounds).
The great thing about berries is that despite their typical sweet taste, they have a low GI and won’t cause rapid spikes in blood sugar levels. That’s because they’re very small in size (in comparison to other fruits) and therefore highly concentrated with indigestible fiber. Berries are also rich in essential vitamins and minerals, especially vitamin C and folate.
Here are some of the best berries for PCOS:
- Blueberries
- Strawberries
- Raspberries
- Blackberries
- Cherries
- Cranberries
- Goji berries
- Gooseberries
- Mulberries
- Currants
✕ Disadvantages
One of the downsides of berries is that they’re a seasonal fruit. Getting access to fresh berries all year round can therefore be really difficult and quite expensive. However, the good news is that you can purchase frozen berries instead.
Not only are frozen berries more practical, accessible and cheaper but they’re also highly nutritious since they’re typically frozen at the peak of their ripeness. They can also be quickly defrosted due to their small size.
How to use berries
Fresh berries can be a great snack on their own but they can be easily added into meals, smoothies, desserts and recipes. Due to their sweet taste, you can use them as a natural sweetener (eg. in yogurt, oatmeal, chia pudding) or as a topping for your sweet dishes (eg. pancakes, waffles).
You can also try blending frozen berries to make a great (n)ice cream or cook them and combine with chia seeds to make a delicious homemade jam.
Are berries good for PCOS?
Berries, in general, are one of the best types of fruits for PCOS due to their high nutritional value and low glycemic index. They are a rich source of essential vitamins, minerals, fiber and antioxidant compounds that may help improve several aspects of health in women with PCOS.
| serving size (100g) | Calories (kcal) | Carbs (g) | Fiber (g) | Protein (g) | Fat (g) | GI | GL |
|---|---|---|---|---|---|---|---|
| Blueberries | 57 | 14.5 | 2.4 | 0.7 | 0.3 | 53 | 8 |
| Blackberries | 43 | 10.0 | 5.0 | 1.4 | 0.5 | 25 | 2 |
| Strawberries | 32 | 7.7 | 2.0 | 0.7 | 0.3 | 40 | 3 |
| Raspberries | 53 | 12.0 | 7.0 | 1.2 | 0.7 | 32 | 4 |
| Cherries | 50 | 12.0 | 1.6 | 1.0 | 0.3 | 22 | 3 |
| Cranberries | 46 | 12.2 | 4.6 | 0.4 | 0.1 | 45 | 5 |
3. Coconut
✓ Benefits
Coconut is a popular tropical fruit that is sometimes classified as a nut due to their similarities in taste and macronutrient content. Unlike most fruits, coconut is high in fat and low in carbohydrates. This makes it a great blood sugar-friendly food particularly great for women with PCOS.
There are many health benefits associated with the consumption of coconut including its antioxidant, anti-inflammatory and antimicrobial properties. While most of the coconut’s fat is saturated (sometimes called ‘unhealthy’) it consists of predominantly MCTs (medium-chained triglycerides).
According to research, MCT fat appears to be highly beneficial for heart health, weight management, digestion and brain function. Coconut is also a good source of several essential nutrients (such as manganese, copper and iron), polyphenols and dietary fiber.
✕ Disadvantages
In comparison to other fruits, coconut is very calorie-dense because of its high content of fat. However, since coconut is extremely filling it is difficult to consume it in excessive amounts. Its high-fiber content also helps slow down digestion, reduce appetite and promote the feeling of fullness.
If you’re not living in a tropical country, fresh coconut may not always be readily available for consumption. It’s also quite impractical since it needs to be broken and cut into pieces prior to eating. However, dried coconut is an excellent alternative since its widely accessible, convenient and equally delicious.
I like:
- Anthony’s Organic Shredded Coconut (best for baking/shredded)
- Terrasoul Superfoods Raw Organic Coconut Chips (best for snacking/flakes)
How to use coconut
Coconut is one of the most versatile cooking ingredients as it comes in many different forms, shapes and textures. Besides fresh coconut, you can easily find many other coconut products including dried flakes, shredded coconut or coconut flour (which is a great low-carb and gluten-free alternative).
Coconut is also one of the most popular ingredients to make dairy-free products such as coconut milk, yogurt, cream, butter or cheese. I personally love using multiple coconut-based products in the kitchen, especially for baking.
Read more: ‘What Type Of Milk Is Best For PCOS? (The Ultimate Guide)’
| serving size (100g) | Calories (kcal) | Carbs (g) | Fiber (g) | Protein (g) | Fat (g) | GI | GL |
|---|---|---|---|---|---|---|---|
| Coconut | 354 | 15.0 | 9.0 | 3.3 | 33.0 | 42 | 6 |
4. Citruses
✓ Benefits
Fruits in the citrus family are a popular cooking ingredient and flavoring agent due to their strong aroma and intense tangly taste. Citrus fruits are also very low on the GI scale and they’re packed with essential nutrients, fiber, essential oils and polyphenol antioxidants.
Citruses are predominantly known for their high levels of vitamin C but they’re also a good source of potassium, folate and other vitamins and minerals. According to studies, they may help reduce inflammation and oxidative stress and therefore help protect against certain chronic diseases.
There are multiple types of citrus fruits that differ in size, color, flavor and nutritional composition. Based on your taste preferences and culinary needs, you can easily incorporate many of them into your diet.
Here are some of the best citrus fruits for PCOS:
- Lemon
- Orange
- Tangerine
- Grapefruit
- Lime
- Pomelo
✕ Disadvantages
Unfortunately, most citrus fruits are typically juiced prior to consumption which drastically changes the nutritional and glycemic value of the fruit. The process of juicing removes all of the beneficial fiber that helps slow down digestion and absorption of sugar into the bloodstream.
Additionally, fruits consumed in this form are far less filling and may lead to increased hunger and food cravings short after eating. For women with PCOS, it is therefore best to eat most citrus fruits whole (except lemon or lime) to control their blood sugar levels and appetite.
Read more: ‘PCOS Cravings: How To Reduce Appetite & Excessive Hunger’
How to use citruses
Some citrus fruits (eg. oranges, grapefruit, tangerines, pomelo) can be eaten whole on their own or added into meals and recipes. Fruits such as lemon and lime are most commonly used as a condiment due to their intense sour flavor and acidity.
Citrus fruits also work particularly great in drinks and beverages and you can use them to add flavor to your water or tea. Adding some lime or lemon juice into sparkling water can also be a great replacement for some high-sugar fizzy drinks.
Read more: ‘What Type Of Tea Is Best For PCOS (The Ultimate Guide)’
Is citrus fruit good for PCOS?
Citrus fruits, in general, are one of the best types of fruits for PCOS due to their low glycemic index value and high-quality nutrient content. They are a rich source of essential vitamins, minerals, fiber and antioxidant compounds that may help improve several aspects of health in women with PCOS.
| serving size (100g) | Calories (kcal) | Carbs (g) | Fiber (g) | Protein (g) | Fat (g) | GI | GL |
|---|---|---|---|---|---|---|---|
| Lemon | 29 | 9.0 | 2.8 | 1.1 | 0.3 | 20 | 2 |
| Lime | 30 | 11.0 | 2.8 | 0.7 | 0.2 | 32 | 3 |
| Grapefruit | 42 | 11.0 | 1.6 | 0.8 | 0.1 | 25 | 3 |
| Orange | 47 | 12.0 | 2.4 | 0.9 | 0.1 | 43 | 5 |
| Tangerine | 53 | 13.0 | 1.8 | 0.8 | 0.3 | 47 | 6 |
5. Olives
✓ Benefits
Olives are another type of ‘fatty fruit’ that is extremely beneficial to overall health and particularly great for women with PCOS. The macronutrient content and culinary uses of olives are more similar to avocado than other types of fruit. They are one of the best sources of monounsaturated fat which is associated with cardiovascular benefits
According to multiple studies, diets rich in olives and olive oil (eg. the Mediterranean diet) appears to decrease the risk of heart disease, type 2 diabetes and obesity. Additionally, olives are a great source of essential nutrients (especially vitamin E and copper) and plant polyphenols (eg. oleuropein, quercetin and hydroxytyrosol).
Those bioactive compounds are also responsible for the strong anti-inflammatory and antioxidant properties of olives. Similar to avocados, olives are another skin-loving food due to their high content of antioxidants, omega-9 and vitamin E.
✕ Disadvantages
Unlike other types of fruits that are typically sweet and well-liked, olives have a very unique taste that people either love or hate. I was actually never a big fan of olives when I was younger but somehow I developed my taste for them and now they’re one of my favorite things to eat. So don’t be afraid to give olives another try.
Since olives consist of predominantly fat rather than carbohydrates, they’re also quite high in calories that can easily add up when consumed in large quantities. However, whole olives (containing also fiber and water) are extremely satiating and can in fact help manage weight by reducing appetite.
How to use olives
Whole olives are typically sold in glass jars, cans and containers filled with salty brine. That’s because they go through the process of fermentation that helps reduce their bitterness and prolong their shelflife. This also means that fermented table olives are rich in probiotics (such as lactobacillus bacteria) that are extremely beneficial for your gut microbiome.
If you like the taste of olives you can have them for a snack or add them on top of your meals as a healthy source of fat. Both green and black olives work particularly great in Italian and Mediterranean dishes.
I like:
- Divina Organic Kalamata Olives (best taste/quality)
- Divina Organic Castelvetrano Olives (best taste/quality)
Are olives good for PCOS?
Olives are extremely good for PCOS as they’re particularly high in fiber, protein, antioxidants and monounsaturated fatty acids. The consumption of nutrient-rich olives may therefore help regulate blood sugar levels, support cardiovascular health and reduce inflammation in women with PCOS.
| serving size (100g) | Calories (kcal) | Carbs (g) | Fiber (g) | Protein (g) | Fat (g) | GI | GL |
|---|---|---|---|---|---|---|---|
| Olives | 115 | 6.0 | 3.2 | 0.8 | 11.0 | 15 | 1 |
6. Kiwi
✓ Benefits
Kiwi, also known as Chinese gooseberry, is a small tangly fruit associated with multiple health benefits. It’s been used for centuries to help improve digestion due to its high content of soluble and insoluble fiber as well as digestive enzymes.
However, kiwi is also a great fruit for women with PCOS as it has a low glycemic index and high content of essential nutrients (such as vitamin C, potassium, folate, vitamin E) and polyphenol antioxidants (such as carotenoids lutein and zeaxanthin).
Additionally, the skin of kiwi fruits (which is edible) is rich in inositol which is an extremely beneficial compound for PCOS. Inositol has been shown to help manage blood sugar levels and improve insulin resistance in multiple studies (including studies with PCOS patients).
✕ Disadvantages
The taste of kiwi fruit can be very sour and acidic which may not be for everyone. However, you can increase the sweetness of kiwi fruits by letting them fully ripen (until soft) which also helps increase the levels of carotenoids in the fruit.
You should also bear in mind that the overconsumption of kiwi may lead to allergic reactions in some individuals, especially if you’re sensitive to this type of fruit. It is therefore best to consume kiwi in moderation.
How to use kiwi
The best way to eat kiwi fruit is whole (with the skin on) or as a topping on your favorite meals (eg. yogurt, oatmeal, pancakes). However, kiwi also works great in salads and cooked meals as well as baked recipes.
I personally like to freeze chopped kiwis and add them into my green smoothies as it’s naturally sweet and sour which makes the smoothie taste great and refreshing. Eating kiwis later in the day may also be beneficial since kiwi appears to increase the levels of serotonin which is a hormone important for regulating sleep.
Is kiwi good for PCOS?
In general, kiwi is considered good for PCOS due to its high content of essential nutrients, dietary fiber and polyphenol antioxidants. Additionally, kiwi is a low GI fruit and its skin is a rich source of inositol which has been shown to be effective in improving several aspects of PCOS.
| serving size (100g) | Calories (kcal) | Carbs (g) | Fiber (g) | Protein (g) | Fat (g) | GI | GL |
|---|---|---|---|---|---|---|---|
| Kiwi | 61 | 15.0 | 3.0 | 1.1 | 0.5 | 50 | 8 |
7. Pomegranate
✓ Benefits
Pomegranate is a very unique type of fruit that is believed to support many aspects of health. The edible part of the fruit are vibrant red juicy seeds called arils. Those seeds are not only extremely tasty but they’re also packed with a wide range of nutrients and bioactive compounds.
In fact, pomegranates are particularly known for their high content of antioxidants and polyphenols (such as punicalagin, anthocyanins, and hydrolyzable tannins) that help protect against free radicals and oxidative damage. According to studies, pomegranates may help lower inflammation and reduce the risk of chronic disease.
Additionally, pomegranates are rich in vitamin C, potassium and folate as well as other essential nutrients. The seeds are also an excellent source of fiber, protein and small amounts of fatty acids that help slow down the release of sugar into the bloodstream. Whole pomegranate seeds are therefore a great low GI fruit option for women with PCOS.
✕ Disadvantages
One of the downsides of pomegranates is that they’re not as practical to eat as other types of fruits (especially on the go). That’s because the edible seeds need to be first extracted from the fruit which can be a bit time-consuming and messy process (I usually end up with everything red).
Another thing to keep in mind is that pomegranate is typically sold as a juice rather than a whole fruit. If you suffer from PCOS, however, it is best to consume whole pomegranate seeds to gain the most benefits. High GI pomegranate juice is more likely to spike your blood sugars due to the lack of beneficial fiber and protein.
How to use pomegranate
Pomegranate seeds are a tasty snack but they also work great in salads or as a topping for your meals. While you may be able to find already extracted pomegranate seeds (usually in a plastic container) I highly recommend buying the whole fruit and doing the work yourself.
There are several different methods on how to best cut and eat pomegranate (make sure to look up some videos). Once you separate the seeds from the pod, you can keep them in the fridge (for a quick snack) or put them in the freezer for later use.
Is pomegranate good for PCOS?
Pomegranate is generally considered good for PCOS due to its low glycemic index value and high nutrient density. Its high content of phytochemicals may help reduce inflammation and protect against oxidative damage. Pomegranate seeds are also a rich source of fiber, protein and essential nutrients.
| serving size (100g) | Calories (kcal) | Carbs (g) | Fiber (g) | Protein (g) | Fat (g) | GI | GL |
|---|---|---|---|---|---|---|---|
| Pomegranate | 83 | 19.0 | 4.0 | 1.7 | 1.2 | 35 | 7 |
8. Passion fruit
✓ Benefits
Passion fruit has been increasing in popularity over the last few years due to its unique taste and high nutritional value. Similar to pomegranate, the center of the fruit consist of edible juicy seeds that are packed with essential nutrients and antioxidant compounds.
Even though the fruit is relatively small in size and low in calories, it is highly concentrated with dietary fiber, vitamins (especially vitamin C and vitamin A) and minerals. The data shows that passion fruit is one of the richest tropical fruits in terms of its antioxidant content. It is particularly high in powerful polyphenols and carotenoids.
Interestingly, one type of polyphenol found in passion fruit seeds (piceatannol) is believed to be beneficial for improving insulin sensitivity and reducing the risk of type 2 diabetes. Since passion fruit has a low GI and may help manage insulin levels, it is an excellent choice for women with PCOS.
✕ Disadvantages
While passion fruit is usually available in the shops all year round, it is one of the most expensive fruits you can buy. Not only is the fruit crop very finicky but the price also reflects its high demand and import expenses.
Because passion fruit is actually very small in size it is way less convenient for regular use than other types of fruit. However, this may vary based on your location and access to this fruit.
How to use passion fruit
The good news is that the passion fruit seeds can be very easily extracted from the pod (unlike pomegranate seeds) even with no specific equipment. Passion fruit can therefore be a great snack on the go. You can also add passion fruit on top of your meals (eg. yogurt, salads, smoothie bowls) or mix into drinks.
I personally like eating passion fruits straight from the pod especially during hot summer months as they’re very refreshing. I also like to use them to make homemade fruit ice popsicles or put them on top of watermelon (you have to try this one).
Is passion fruit good for PCOS?
In general, passion fruit is considered good for PCOS as it’s a rich source of dietary fiber, essential nutrients and antioxidants. Moreover, passion fruit has a low glycemic index value and and its seeds contain a certain type of polyphenol (piceatannol) that may help improve insulin sensitivity.
| serving size (100g) | Calories (kcal) | Carbs (g) | Fiber (g) | Protein (g) | Fat (g) | GI | GL |
|---|---|---|---|---|---|---|---|
| Passion fruit | 97 | 23.0 | 10.0 | 2.2 | 0.7 | 30 | 7 |
9. Apples
✓ Benefits
Apples are one of the most popular and accessible fruits all over the world. Because of their well-liked sweet taste and juicy texture, they’re a part of many traditional cuisines. More importantly, apples are associated with multiple health benefits due to their high content of nutrients, fiber and powerful plant compounds.
The apple skin is particularly rich in both soluble and insoluble fiber (eg. pectin, cellulose, hemicellulose) that have been shown to help manage blood sugars, improve digestion and support gut health. Apples are also packed with essential nutrients (especially vitamin C and magnesium), polyphenols and flavonoid antioxidants that are linked to anti-inflammatory and anti-cancerous properties.
Additionally, apples are a great high-volume but low-calorie food due to their high content of water and fiber. This makes them a great food for weight management strategies that are another key element in the management of PCOS.
Read more: ‘PCOS Belly Fat Explained & How To Reduce It‘
Pears have a very similar nutritional composition and health benefits to apples which makes them another great option for women with PCOS.
✕ Disadvantages
Since most of the beneficial nutrients are located in the skin (or just underneath) of the fruit, it is important to consume whole apples (with the skin on) to gain the most benefits. However, the skin is also usually the most concentrated with industrial chemicals (eg. pesticides, fungicides) that were used during the growing and harvesting process.
Moreover, some apples are additionally covered in wax to enhance their appearance. For this reason, it is best to choose high-quality organic apples to minimize your exposure to those potentially harmful chemicals (organic apples are still very affordable).
How to use apples
There are so many different apple variations that vary in terms of their taste, size and color. You can therefore easily find the one that fits your needs best. However, if you find plain apples boring, you can look up some delicious apple-based recipes.
Apples work particularly great in combination with cinnamon, raisins, carrot, walnuts and almonds. I personally love using apples for baking as they’re such a good ingredient high in volume and naturally sweet. Raw apples with almond butter is another favorite snack of mine.
Are apples good for PCOS?
Apples can be generally considered good for PCOS due to their high content of essential vitamins, minerals, antioxidants and prebiotic fiber. Since apples are a high-volume food with a low-calorie density, they may help manage weight in women with PCOS when consumed in moderate amounts.
Are pears good for PCOS?
Pears are a good type of fruit for women with PCOS as they’re a rich source of dietary fiber, essential nutrients and a wide range of phytochemicals. The consumption of this low-GI fruit may therefore help reduce inflammation, promote gut health and manage weight in women with PCOS.
| serving size (100g) | Calories (kcal) | Carbs (g) | Fiber (g) | Protein (g) | Fat (g) | GI | GL |
|---|---|---|---|---|---|---|---|
| Apples | 52 | 14.0 | 2.4 | 0.3 | 0.2 | 39 | 5 |
| Pears | 57 | 15.0 | 3.1 | 0.4 | 0.1 | 38 | 6 |
10. Plums
✓ Benefits
Plums are a type of stone fruit characterized by a deep-purple-colored skin and sweet taste. They’re commonly eaten fresh or dried (known as prunes) and they provide high-quality nutritional content. Plums appear to be beneficial for multiple aspects of health, especially digestion, blood sugar control, weight management and inflammation.
Those health benefits are mostly credited to their high content of soluble and insoluble fiber, essential nutrients (eg. vitamin C, vitamin A, potassium) and a variety of phytochemicals. Plums are highly concentrated with polyphenol antioxidants (especially hydroxycinnamic acids) that have been shown to reduce inflammation and decrease oxidative stress.
Interestingly, plums also appear to boost the production of adiponectin which is a hormone that helps lower blood glucose levels. Since plums are also low on the GI scale, they are a great option for women with PCOS and insulin resistance. This is also true for other types of stone fruit that you may want to include in your diet.
Here are some of the best stone fruits for PCOS:
- plums
- peaches
- apricots
- nectarines
✕ Disadvantages
Fresh plums can be difficult to obtain all year round since they’re a seasonal fruit with a short shelflife. They are therefore typically dehydrated and sold in their dried form (prunes). Despite the fact that prunes are also associated with many health benefits, they’re more likely to spike your blood sugars than the fresh fruit.
Because dried prunes have a much lower volume (due to the lack of water) they have a higher concentration of sugars and higher GI. If you suffer from PCOS, it is therefore best to eat fresh plums since they’re more blood sugar friendly and less likely to be consumed in excessive amounts (in contrast to prunes).
How to use plums
When in season, fresh plums are a great refreshing snack that also works well in combination with other ingredients (especially in smoothies, yogurt and salads). I personally like to keep plums in the freezer and use them mainly for baking. They are particularly great to make pies, cakes, fillings and homemade jam.
Prunes can also be used as a replacement for dates in a variety of raw desserts and recipes as they have a similar sticky texture. Just make sure that they don’t contain additional ingredients such as sugars and oils.
Are plums good for PCOS?
Plums are extremely good for PCOS as they’re a rich source of essential nutrients, dietary fiber and phytochemicals. Moreover, plums have a low glycemic index value and their unique antioxidant profile appears to be effective in regulating blood sugars, reducing inflammation and improving digestion.
Are peaches good for PCOS?
Peaches are a good type of fruit for women with PCOS as they provide a wide range of essential nutrients, antioxidant compounds and dietary fiber. The consumption of this low-GI fruit may therefore help reduce inflammation, promote gut health and manage weight in women with PCOS.
Are apricots good for PCOS?
In general, apricots are considered good for PCOS due to their high nutritional value and low glycemic index. They are a rich source of essential vitamins, minerals, fiber and antioxidants. Fresh apricots are also low in calories but high in volume which may help manage weight in women with PCOS.
| serving size (100g) | Calories (kcal) | Carbs (g) | Fiber (g) | Protein (g) | Fat (g) | GI | GL |
|---|---|---|---|---|---|---|---|
| Plums | 46 | 11.0 | 1.4 | 0.7 | 0.3 | 40 | 4 |
| Peach | 42 | 10.1 | 1.5 | 0.9 | 0.3 | 42 | 4 |
| Apricot | 48 | 11.0 | 2.0 | 1.4 | 0.4 | 34 | 4 |
Things to consider:
- Glycemic response
- Portion size
- Personal tolerance
- Form
- Quality
• Glycemic response
In order to make the best choices and gain the most benefits from eating fruits for PCOS, there are a few things to consider. One of the most important things is how much a certain fruit will impact your blood glucose and insulin levels.
While Glycemic Index (GI) is a helpful measure to evaluate this aspect, it’s better to look at the Glycemic Load (GL) which takes into account the actual portion size of the fruit. In general, you want to primarily stick to fruits with low GI (1-55) and/or low GL (1-10) values.
| Number | Glycemic Index (GI) |
|---|---|
| 1-55 | low |
| 56-69 | medium |
| 70-100 | high |
| Number | Glycemic Load (GL) |
|---|---|
| 1-10 | low |
| 11-19 | medium |
| 20-60 | high |
You can also lower the glycemic response of fruits by combining them with a healthy source of protein or fat. This helps slow down the absorption of sugars into the bloodstream and prevent rapid spikes in blood glucose levels. Eating your protein first and carb-rich fruit second is also an effective method to do so.
• Portion size
Another thing to consider is the actual portion size of the fruit. Since fruits are generally high in carbohydrates and sugars, you want to be consuming them in moderation. Keep in mind that eating large portions of fruit (or too frequently) can still disrupt your blood sugar and insulin levels.
Some types of fruits (eg. avocado, olives, coconut) are also very calorie-dense which may result in weight gain when consumed in excessive amounts. Typically, one serving of fruit is considered between 80-150g of fresh fruit. In practice this may look as follows:
1 medium – apple, pear, orange, banana
2 small – plums, apricots, kiwi
1 cup – berries, grapes, chopped fruit
• Form
The form in which you buy and consume fruit is another important factor that needs to be considered. While it’s great that there are so many different options (fresh, dried, frozen, canned, juices) the truth is that they are not all equally beneficial for PCOS.
The best option for women with PCOS is to eat whole fresh fruit as it’s typically the highest in volume, water, fiber and nutrients. Another great option is to buy frozen fruit (or freeze it yourself) since the process of freezing doesn’t cause any major changes in the nutritional content.
Try to minimize the consumption of processed fruit (canned, dried, fruit juices, jams) as they’re generally much higher in sugars that can cause disruptions in blood glucose levels and contribute to insulin resistance.
It’s also important to eat your fruits with the skin on whenever possible (eg. apples, kiwi, pears, peaches). That’s because the skin contains the highest amounts of nutrients and dietary fiber that helps stabilize your blood sugars. It’s also the reason why most fruits with inedible skin (eg. banana, mango, pineapple) tend to have a higher GI.
• Personal tolerance
You should also bear in mind that we all react to different foods in different ways. While general recommendations regarding fruit intake for PCOS can be very helpful, it’s also important to know your own body responses and personal tolerance to fruit.
It’s a common practice that some types of fruits (eg. bananas) may spike insulin levels in some individuals but not in others. Some people may also tolerate more servings of fruit per day and some are much better off with only 1-2 servings. For this reason, it’s important to know your own limits and potential triggers.
• Quality
The quality of the fruit you eat can also have an impact on your health and PCOS which is why you want to opt for high-quality produce whenever possible. My top tips to do so is to buy predominantly seasonally and locally (except frozen fruit) to get the most nutrient-dense fruits.
Buying organic fruit also helps minimize your exposure to pesticides, herbicides and other harmful chemicals that may affect your endocrine system. However, this may not be necessary for all types of fruits.
As a general rule, fruits with a thick inedible skin (eg. banana, avocado, orange, coconut) doesn’t need to be organic as they tend to be less contaminated. Other types of fruit with a thin edible skin (eg. berries, apples, kiwi, plums) are best to buy organic as they usually contain higher amounts of such chemicals.
Another great tip is to look for the ‘wild version’ of your favorite fruits (eg. wild blueberries, raspberries, strawberries, apples) as they naturally contain higher amounts of vitamins, minerals, antioxidants and essential oils.
Other types of fruits:
- Banana
- Mango
- Pineapple
- Papaya
- Watermelon
- Dragon fruit
- Grapes
- Figs
- Dates
- Jackfruit
- Guava
- Tamarind
While some types of fruits may be more beneficial for PCOS than others, you don’t need to completely limit yourself to only certain types. In fact, including a variety of different types of fruit in your diet (consisting of different nutrients) is key to achieving the most health benefits and microbiome diversity.
However, I recommend keeping your daily fruit intake moderate (think of it as a natural treat) rather than building your meals around it. I also suggest tracking your body’s responses to different types of fruit to recognize what works for your best. Here are some other popular types of fruits and how they may impact PCOS.
Nutrition comparison of fruits:
| serving size (100g) | Calories (kcal) | Carbs (g) | Fiber (g) | Protein (g) | Fat (g) | GI | GL |
|---|---|---|---|---|---|---|---|
| Banana | 89 | 23.0 | 2.6 | 1.1 | 0.3 | 51 | 12 |
| Mango | 60 | 15.0 | 1.6 | 0.8 | 0.4 | 51 | 8 |
| Pineapple | 50 | 13.0 | 1.4 | 0.5 | 0.1 | 66 | 9 |
| Papaya | 43 | 11.0 | 1.7 | 0.5 | 0.3 | 60 | 7 |
| Watermelon | 30 | 8.0 | 0.4 | 0.6 | 0.2 | 72 | 6 |
| Dragon fruit | 60 | 13.0 | 3.0 | 1.2 | 0 | 50 | 6 |
| Grapes | 67 | 17.0 | 0.9 | 0.6 | 0.4 | 53 | 9 |
| Figs | 74 | 19.0 | 2.9 | 0.8 | 0.3 | 51 | 10 |
| Dates | 282 | 75.0 | 8.0 | 2.5 | 0.4 | 42 | 31 |
| Jackfruit | 95 | 23.0 | 1.5 | 1.7 | 0.6 | 63 | 14 |
| Guava | 68 | 14.0 | 5.0 | 2.6 | 1.0 | 12 | 2 |
| Tamarind | 239 | 63.0 | 5.0 | 2.8 | 0.6 | 23 | 14 |
Banana
Bananas are rich in several essential nutrients such as potassium, magnesium, vitamin C and vitamin B6. They are also an excellent source of polyphenols, prebiotic fiber and resistant starch (particularly green bananas) that helps improve the health of your gut microbiome and stabilize blood sugars.
Since bananas are high in carbohydrates and need to be peeled prior to consumption they are naturally higher on the glycemic index scale than other types of fruit. This means that they’re likely to increase your blood sugars, especially when eaten on their own.
However, bananas are a great cooking ingredient with a unique consistency (perfect for baking) that can still be a part of your healthy diet. You can better control your blood sugars by choosing greener bananas and by combining them with a healthy source of protein and fat (eg. nut butter, protein shake, yogurt).
Is banana good for PCOS?
In general, bananas are considered good for PCOS as they’re high in essential nutrients, antioxidants and dietary fiber. However, due to their high carbohydrate content, bananas may cause significant changes in blood glucose levels. Women with PCOS should therefore consume this fruit in moderation.
| serving size (100g) | Calories (kcal) | Carbs (g) | Fiber (g) | Protein (g) | Fat (g) | GI | GL |
|---|---|---|---|---|---|---|---|
| Banana | 89 | 23.0 | 2.6 | 1.1 | 0.3 | 51 | 12 |
Mango
Mangos are associated with strong antioxidant and anti-inflammatory properties due to their high content of plant polyphenols (especially mangiferin). They are also a great source of essential vitamins (A, C, B6, K, folate) and minerals (potassium).
Additionally, mangoes are packed with dietary fiber that helps support the digestive system and improve bowel movement. However, this tropical fruit is also very high in carbohydrates and sugars that can induce a drastic glycemic response. You should therefore consume mangos in moderation and preferably with other foods rich in protein and fat.
Is mango good for PCOS?
Mango is generally considered good for PCOS due to its high content of polyphenols, fiber, vitamins and minerals. However, mangos are high in natural sugars that may contribute to blood glucose disruptions when consumed in large quantities. Therefore, women with PCOS may need to limit their intake.
| serving size (100g) | Calories (kcal) | Carbs (g) | Fiber (g) | Protein (g) | Fat (g) | GI | GL |
|---|---|---|---|---|---|---|---|
| Mango | 60 | 15.0 | 1.6 | 0.8 | 0.4 | 51 | 8 |
Pineapple
Pineapples are another popular tropical fruit packed with antioxidants and anti-inflammatory compounds. They’re also an excellent source of vitamin C and manganese. Additionally, pineapples are rich in bromelain which is a digestive enzyme associated with multiple health benefits.
This juicy fruit is however relatively high on the glycemic index scale (depending on the type) since it’s high in sugars and needs to be peeled prior to consumption. Pineapples are also typically sold canned when they’re saturated with even more sugar. Stick to fresh pineapples instead and watch your overall intake to prevent spikes in blood sugar and insulin levels.
Is pineapple good for PCOS?
In general, pineapples are considered good for PCOS as they’re high in essential nutrients, digestive enzymes and antioxidant compounds. However, due to their high sugar content, pineapples may cause disruptions in blood glucose levels. Women with PCOS should therefore consume this fruit in moderation.
| serving size (100g) | Calories (kcal) | Carbs (g) | Fiber (g) | Protein (g) | Fat (g) | GI | GL |
|---|---|---|---|---|---|---|---|
| Pineapple | 50 | 13.0 | 1.4 | 0.5 | 0.1 | 66 | 9 |
Papaya
Papaya is a very nutrient-dense fruit that provides a variety of essential vitamins and minerals (such as vitamin C, vitamin A, folate and potassium) but also a range of powerful antioxidants (such as lycopene) and digestive enzymes (such as papain).
Those compounds are believed to be responsible for papaya’s beneficial effects on health, digestion and disease prevention. However, if you suffer from PCOS you should consume papaya in smaller portions as it is likely to spike your blood sugars. While the papaya’s GI is considered ‘moderate’, its GL for one serving (150g) is relatively low.
Is papaya good for PCOS?
Papaya can be generally considered good for PCOS as it contains a wide range of essential vitamins, minerals and antioxidants that may help protect against diseases. However, women with PCOS should consume papaya in moderation due to the high content of natural sugars found in this fruit.
| serving size (100g) | Calories (kcal) | Carbs (g) | Fiber (g) | Protein (g) | Fat (g) | GI | GL |
|---|---|---|---|---|---|---|---|
| Papaya | 43 | 11.0 | 1.7 | 0.5 | 0.3 | 60 | 7 |
Watermelon
Watermelons are particularly known for their high content of water and sweet refreshing taste. But this popular summer fruit is also packed with a good amount of nutrients (especially vitamin C, vitamin A, potassium and copper) and antioxidant compounds (such as lycopene and carotenoids).
The consumption of watermelon is therefore associated with multiple health benefits such as reduced inflammation, decreased blood pressure and protection against oxidative damage. Additionally, watermelon is great for weight management as it’s extremely high in volume (consisting of mostly water) but low in calories.
While the glycemic index of watermelon is considered high, this number doesn’t reflect the typical serving size of this fruit. In fact, the glycemic load of both small (120g) and large (240g) portions of watermelon is in fact very low. Therefore, if you suffer from PCOS you can still enjoy this delicious fruit in reasonable amounts.
Is watermelon good for PCOS?
Watermelon can be considered good for PCOS as it’s low in calories but high in essential nutrients, water and phytochemicals. However, consuming large amounts of watermelon may lead to disrupted blood glucose levels due to its high GI. Women with PCOS should therefore eat watermelon in moderation.
| serving size (100g) | Calories (kcal) | Carbs (g) | Fiber (g) | Protein (g) | Fat (g) | GI | GL |
|---|---|---|---|---|---|---|---|
| Watermelon | 30 | 8.0 | 0.4 | 0.6 | 0.2 | 72 | 6 |
Dragon fruit
Dragon fruit, also known as pitaya (or pitahaya) is a unique tropical fruit that’s been gaining a lot of popularity in recent years due to its exotic taste and high nutritional value. It is loaded with essential nutrients (especially vitamin C, vitamin A, potassium and folate) but it’s also a great source of prebiotic fiber.
In addition, dragon fruit is packed with a range of antioxidant compounds (such as flavonoids, betalains and hydroxycinnamates) and it’s particularly rich in carotenoids (such as lycopene and beta carotene). According to studies, dragon fruit may help improve insulin resistance, reduce fatty liver and support the cardiovascular system.
While the GI of dragon fruit is considered low, it still needs to be consumed in moderation to avoid any potential blood sugar spikes from the consumption of too many carbohydrates.
Is dragon fruit good for PCOS?
In general, dragon fruit (pitaya) is considered good for PCOS as it’s high in essential nutrients, antioxidants and dietary fiber. However, the high sugar content of this fruit may cause rapid changes in blood glucose levels. Women with PCOS should therefore eat dragon fruit in moderate amounts.
| serving size (100g) | Calories (kcal) | Carbs (g) | Fiber (g) | Protein (g) | Fat (g) | GI | GL |
|---|---|---|---|---|---|---|---|
| Dragon fruit | 60 | 13.0 | 3.0 | 1.2 | 0 | 50 | 6 |
Grapes
Grapes are one of the most convenient and widely accessible types of fruit characterized by their very sweet taste and high nutritional value. Grapes provide a good amount of multiple essential nutrients (such as potassium, vitamin K and vitamin B6) but they are particularly known for their high antioxidant content.
Due to their wide range of powerful antioxidant compounds (such as resveratrol, anthocyanins, caffeic acid, quercetin, kaempferol) grapes are associated with multiple health benefits. According to research, grapes may help reduce oxidative stress, support heart health and protect against certain cancers. Similar benefits are also associated with the consumption of red wine.
Read more: ‘The Best & Works Alcoholic Drinks For PCOS (Complete List)’
Dark grapes (red and purple) appear to be highest in those beneficial phytonutrients due to their dark-colored pigments. It is therefore important to eat whole grapes (with the skin on) to gain the most benefits. The high-fiber skin also helps slow down the absorption of sugars into the bloodstream.
Even though grapes have a relatively low GI value, it is best to avoid consuming large amounts if you suffer from PCOS since they can easily raise your blood sugars. If you like using raisins, it is best to opt for sundried unsweetened versions.
I like:
- Food To Love Organic Sundried Raisins (best for baking)
Are grapes good for PCOS?
Grapes are generally considered good for PCOS due to their high content of phytochemicals, fiber and essential nutrients. However, grapes are high in natural sugars that may disrupt blood glucose levels when consumed in excessive amounts. Therefore, women with PCOS should eat grapes in moderation.
Are raisins good for PCOS?
In general, natural raisins consumed in small amounts can be considered good for PCOS as they provide a wide range of nutrients and antioxidants. However, dehydrated raisins are highly saturated with sugars and calories which may contribute to insulin resistance and weight gain in women with PCOS.
| serving size (100g) | Calories (kcal) | Carbs (g) | Fiber (g) | Protein (g) | Fat (g) | GI | GL |
|---|---|---|---|---|---|---|---|
| Grapes | 67 | 17.0 | 0.9 | 0.6 | 0.4 | 53 | 9 |
Figs
Figs are most commonly associated with digestion benefits due to their high-fiber content. However, this tasty fruit is also packed with a variety of essential vitamins (such as vitamin B6 and K1), minerals (such as copper, calcium, potassium, magnesium) and polyphenol antioxidants.
While fresh figs have a lower GI than dried figs, both forms of this fruit should be consumed in reasonable sizes to prevent rapid spikes in blood sugars. It is also best to consume figs with the skin on (which is edible) to obtain the most nutrients and lower the glycemic response.
I like:
- Made In Nature Organic Figs (best for baking)
Are figs good for PCOS?
In general, figs can be considered good for PCOS as they’re rich in dietary fiber, essential nutrients and polyphenols. However, consuming figs in large portions may contribute to disrupted blood glucose levels due to their high sugar content. Women with PCOS should therefore eat figs in moderation.
| serving size (100g) | Calories (kcal) | Carbs (g) | Fiber (g) | Protein (g) | Fat (g) | GI | GL |
|---|---|---|---|---|---|---|---|
| Figs | 74 | 19.0 | 2.9 | 0.8 | 0.3 | 51 | 10 |
Dates
Dates are particularly popular for their intensely sweet taste with a caramelly flavor which is why they’re oftentimes used as a natural sweetener. They are also a great source of multiple essential nutrients (such as potassium, magnesium, copper, manganese, vitamin B6), fiber and antioxidants (such as flavonoids, carotenoids, phenolic acid).
This delicious fruit is most commonly available dried and it’s a versatile cooking ingredient with a lot of culinary uses. However, because of their small size (especially when dried), dates are highly saturated with sugars as well as calories.
If you want to avoid significant changes in your blood glucose and insulin levels, you may need to limit your daily intake of this fruit. It is generally recommended to eat no more than 1-2 dates in one serving and preferably combined with other protein or fat sources.
I like:
- Terrasoul Superfoods Organic Medjool Dates (best for baking/raw desserts)
Are dates good for PCOS?
Dates can be generally considered good PCOS as they’re rich in essential nutrients, dietary fiber and antioxidant compounds. Since dates are typically consumed dried, they are low in volume but more concentrated with sugars and calories. Women with PCOS should therefore eat dates in small amounts.
| serving size (100g) | Calories (kcal) | Carbs (g) | Fiber (g) | Protein (g) | Fat (g) | GI | GL |
|---|---|---|---|---|---|---|---|
| Dates | 282 | 75.0 | 8.0 | 2.5 | 0.4 | 42 | 31 |
Jackfruit
Jackfruit is the largest fruit in the world and has a very unique taste and texture. It is only mildly sweet and it’s widely used in both sweet and savory recipes (also as a meat alternative). In comparison to other fruits, jackfruit contains a decent amount of protein next to its wide range of other beneficial nutrients (vitamins, minerals, fiber, antioxidants).
Interestingly, several studies have shown that jackfruit extract may help improve blood sugar management due to its high content of flavonoids and antioxidants. However, bear in mind that fresh jackfruit consists of predominantly carbohydrates. It has a moderate GI and GL value so it can easily increase your blood sugars when consume in large amounts.
I like:
- Native Forest Organic Jackfruit (best for cooking)
Is jackfruit good for PCOS?
In general, jackfruit is considered good for PCOS as it’s a rich source of essential nutrients, antioxidants, protein and dietary fiber. However, due to the high carbohydrate content of this fruit, women with PCOS may need to limit their overall intake to prevent disruptions in blood glucose levels.
| serving size (100g) | Calories (kcal) | Carbs (g) | Fiber (g) | Protein (g) | Fat (g) | GI | GL |
|---|---|---|---|---|---|---|---|
| Jackfruit | 95 | 23.0 | 1.5 | 1.7 | 0.6 | 63 | 14 |
Guava
Guava may not be as popular and accessible as other types of fruits but it’s packed with nutrients and associated with multiple health benefits (both guava fruit and leaf). It’s a great source of essential vitamins and minerals (especially vitamin C, vitamin A, folate and potassium) and a variety of antioxidants (such as lycopene, quercetin and carotenoids).
Guava is particularly rich in fiber and it also contains a good amount of protein (in contrast to most fruits). For this reason, it’s a great fruit option for women with PCOS since it doesn’t cause rapid spikes in blood sugars. In fact, the GI and GL values of guava are considered extremely low making them suitable even for diabetic patients.
Nonetheless, consuming this fruit in excessive amounts should be avoided as it may still increase blood glucose levels due to its high carbohydrate content.
Is guava good for PCOS?
Guava is generally considered good for PCOS due to its high nutritional value and low glycemic index. It’s a rich source of essential nutrients, antioxidants, protein and dietary fiber. However, since it’s a high-carbohydrate fruit, women with PCOS should consume guava in moderate amounts.
| serving size (100g) | Calories (kcal) | Carbs (g) | Fiber (g) | Protein (g) | Fat (g) | GI | GL |
|---|---|---|---|---|---|---|---|
| Guava | 68 | 14.0 | 5.0 | 2.6 | 1.0 | 12 | 2 |
Tamarind
Tamarind is a unique tropical fruit with a sticky consistency (similar to dates) and sweet-sour taste. You can consume this fruit fresh but it’s also commonly sold as a paste which is a popular cooking ingredient. Besides its many culinary uses, tamarind has also a high-quality nutritional profile.
While it consists of predominantly carbohydrates, tamarind also provides a good amount of fiber as well as some protein. More importantly, it is packed with vitamins (especially B vitamins), minerals (such as magnesium, potassium, iron) and a wide range of antioxidant compounds.
Tamarind is associated with multiple health benefits due to its antioxidant, anti-inflammatory and antibacterial properties. It appears to be particularly beneficial for digestion, heart health and oxidative stress. While fresh tamarind fruit has a low GI value, it needs to be consumed in reasonable amounts as it contains high levels of sugar.
I like:
- Pure Indian Foods Organic Tamarind Paste (best for cooking)
Is tamarind good for PCOS?
In general, tamarind is considered good for PCOS as it’s a rich source of essential nutrients, antioxidants and dietary fiber. However, it’s high in natural sugars that may disrupt blood glucose levels when consumed in excessive amounts. Women with PCOS should therefore eat this fruit in moderation.
| serving size (100g) | Calories (kcal) | Carbs (g) | Fiber (g) | Protein (g) | Fat (g) | GI | GL |
|---|---|---|---|---|---|---|---|
| Tamarind | 239 | 63.0 | 5.0 | 2.8 | 0.6 | 23 | 14 |
Worst fruits for PCOS:
- Fruit juice
- Canned fruit
- Fruit jams
- Dried fruit
✕ Fruit juice
Fruit juices can be particularly dangerous for someone with PCOS for a number of reasons. Due to their liquid form and a lack of fiber, fruit juices get digested and absorbed into the bloodstream extremely quickly which causes rapid spikes in blood glucose levels.
Another thing to keep in mind is that fruit juices are highly saturated with calories and sugars (there are about 3 oranges in one glass of orange juice). In fact, fruit juices typically contain the same (or more) amounts of sugars as fizzy drinks and sweet sodas. Some store-bought juices may even contain added sugars and sweeteners.
Homemade smoothies (containing fiber) may therefore be a slightly better option since you can control the ingredients. When making smoothies, try to base them around other foods (eg. vegetables, protein powder) and use only small amounts of fruit as a sweetener. Remember that it’s much easier to drink your calories than it is to eat them.
Read more: ‘What Protein Powder Is Best For PCOS? (The Ultimate Guide)‘
✕ Canned fruit
Canned fruit and fruit cocktail cups tend to be heavily saturated with sugars, flavorings and sweet syrups which can be problematic for someone with blood sugar issues such as women with PCOS. Therefore, if you’re looking for a convenient way to store fruit, it is best to opt for frozen fruit rather than canned.
✕ Fruit jams
Similarly to canned fruit, store-bought jams are also typically filled with lots of sugars and food additives to preserve their shelflife and enhance their flavor. Even small amounts are therefore highly concentrated with sugars and calories.
If you like using fruit jams in your meals and recipes, try to look for the ‘unsweeten’ versions or make homemade chia jams instead.
I like:
- Chia Smash Jams (best ingredients/quality)
✕ Dried fruit
Dried fruits can be tricky as they’re associated with several disadvantages. Firstly, most dried fruit contains added sugars, oils and other food additives. They’re also much smaller, less filling and higher in sugars and calories.
This can easily end up in overconsumption (it’s easier to eat 10 dried prunes than 10 fresh plums) resulting in blood sugar spikes and weight gain. However, small portions of dried fruit can still be a part of your healthy diet. Just make sure to check the ingredient list for any hidden added sugars and oils (look for sundried or 100% natural dried fruits).
I like:
- FGO Organic Goji Berries (best quality/taste)
- Anthony’s Organic White Mulberries (best flavor)
- LOOV Wild Organic Freeze Dried Blueberries (best quality/taste)
Which are the best dried fruits for PCOS?
As a general rule, the best dried fruits for PCOS are ones with no added sugars, oils and food preservatives. Natural dried berries (goji berries, blueberries, cranberries, cherries) may be a particularly great option for women with PCOS due to their high nutritional value and low glycemic index.
Pro tips:
- Combine fruits with nut butters – fruits in combination with nut butters is one of my favorite thing to eat, not only does it taste delicious but it also helps slow down the absorption of sugar (from the fruit) into the bloodstream and prevent rapid blood glucose spikes
Read more: ‘Best Nuts & Nut Butters For PCOS (Complete List)‘ - Shop at farmer’s markets – you can find much cheaper and high-quality fruit in your local farmer’s markets as it’s always seasonal, local, fresh and at the peak of its ripeness
- Track your progress – keep a food diary and track your blood sugar levels (and other valuable data) to know how you respond to different types of fruits and dietary strategies, you can find some useful tools here ‘TOP 5 Smart Devices To Monitor & Manage PCOS‘
- Use fruit as a sweetener – try using fruit to sweeten your meals instead of regular sugar and artificial sweeteners, it works great in baking, cooking and raw recipes
Read more: ‘The Best & Worst Sweeteners For PCOS (Complete List)‘ - Eat the rainbow – include different types of fruits (with different colors) in your diet to get a diverse range of antioxidants and phytochemicals
- Combine fruit with fat – make sure to eat your fruit with some source of healthy fat (nuts, seeds, yogurt) to increase the availability of fat-soluble vitamins (A, E, D, K) and antioxidants
- Make chia jam – you can easily make a healthier version of fruit jam at home by cooking your favorite fruit and using chia seeds (instead of sugar) to let it thicken and lemon juice to preserve its freshness
- Make homemade ice cream – fruit (n)ice cream can also be easily made at home by simply blending frozen fruits (bananas work great) in the food processor until smooth, try adding some extra ingredients (cinnamon, cacao powder, seeds) to create unique flavors
- Buy organic – choose organic fruits whenever possible to reduce your exposure to harmful pesticides and endocrine-disrupting chemicals, check the list of ‘Dirty Dozen and Clean 15’ to know which types of fruits contain the highest levels
Resources:
- Anderson, J. W., Baird, P., Davis, R. H., Jr, Ferreri, S., Knudtson, M., Koraym, A., Waters, V., & Williams, C. L. (2009). Health benefits of dietary fiber. Nutrition reviews, 67(4), 188–205. https://doi.org/10.1111/j.1753-4887.2009.00189.x
- Dreher M. L. (2018). Whole Fruits and Fruit Fiber Emerging Health Effects. Nutrients, 10(12), 1833. https://doi.org/10.3390/nu10121833
- Farshchi, H., Rane, A., Love, A., & Kennedy, R. L. (2007). Diet and nutrition in polycystic ovary syndrome (PCOS): pointers for nutritional management. Journal of obstetrics and gynaecology : the journal of the Institute of Obstetrics and Gynaecology, 27(8), 762–773. https://doi.org/10.1080/01443610701667338
- Ford, N. A., & Liu, A. G. (2020). The Forgotten Fruit: A Case for Consuming Avocado Within the Traditional Mediterranean Diet. Frontiers in nutrition, 7, 78. https://doi.org/10.3389/fnut.2020.00078
- Gayer, B. A., Avendano, E. E., Edelson, E., Nirmala, N., Johnson, E. J., & Raman, G. (2019). Effects of Intake of Apples, Pears, or Their Products on Cardiometabolic Risk Factors and Clinical Outcomes: A Systematic Review and Meta-Analysis. Current developments in nutrition, 3(10), nzz109. https://doi.org/10.1093/cdn/nzz109
- Giampieri, F., Forbes-Hernandez, T. Y., Gasparrini, M., Alvarez-Suarez, J. M., Afrin, S., Bompadre, S., Quiles, J. L., Mezzetti, B., & Battino, M. (2015). Strawberry as a health promoter: an evidence based review. Food & function, 6(5), 1386–1398. https://doi.org/10.1039/c5fo00147a
- Gower, B. A., Chandler-Laney, P. C., Ovalle, F., Goree, L. L., Azziz, R., Desmond, R. A., Granger, W. M., Goss, A. M., & Bates, G. W. (2013). Favourable metabolic effects of a eucaloric lower-carbohydrate diet in women with PCOS. Clinical endocrinology, 79(4), 550–557. https://doi.org/10.1111/cen.12175
- Grosso, G., Galvano, F., Mistretta, A., Marventano, S., Nolfo, F., Calabrese, G., Buscemi, S., Drago, F., Veronesi, U., & Scuderi, A. (2013). Red orange: experimental models and epidemiological evidence of its benefits on human health. Oxidative medicine and cellular longevity, 2013, 157240. https://doi.org/10.1155/2013/157240
- Joshi, M., & Prabhakar, B. (2020). Phytoconstituents and pharmaco-therapeutic benefits of pitaya: A wonder fruit. Journal of food biochemistry, 44(7), e13260. https://doi.org/10.1111/jfbc.13260
- Kandylis, P., & Kokkinomagoulos, E. (2020). Food Applications and Potential Health Benefits of Pomegranate and its Derivatives. Foods (Basel, Switzerland), 9(2), 122. https://doi.org/10.3390/foods9020122
- Kitada, M., Ogura, Y., Maruki-Uchida, H., Sai, M., Suzuki, T., Kanasaki, K., Hara, Y., Seto, H., Kuroshima, Y., Monno, I., & Koya, D. (2017). The Effect of Piceatannol from Passion Fruit (Passiflora edulis) Seeds on Metabolic Health in Humans. Nutrients, 9(10), 1142. https://doi.org/10.3390/nu9101142
- Klimek-Szczykutowicz, M., Szopa, A., & Ekiert, H. (2020). Citrus limon (Lemon) Phenomenon-A Review of the Chemistry, Pharmacological Properties, Applications in the Modern Pharmaceutical, Food, and Cosmetics Industries, and Biotechnological Studies. Plants (Basel, Switzerland), 9(1), 119. https://doi.org/10.3390/plants9010119
- Kazemi, M., Hadi, A., Pierson, R. A., Lujan, M. E., Zello, G. A., & Chilibeck, P. D. (2021). Effects of Dietary Glycemic Index and Glycemic Load on Cardiometabolic and Reproductive Profiles in Women with Polycystic Ovary Syndrome: A Systematic Review and Meta-analysis of Randomized Controlled Trials. Advances in nutrition (Bethesda, Md.), 12(1), 161–178. https://doi.org/10.1093/advances/nmaa092
- Kuru, P. (2014). Tamarindus indica and its health related effects. Asian Pacific Journal of Tropical Biomedicine, 4(9), 676-681. https://doi.org/10.12980/APJTB.4.2014APJTB-2014-0173
- Lauricella, M., Emanuele, S., Calvaruso, G., Giuliano, M., & D’Anneo, A. (2017). Multifaceted Health Benefits of Mangifera indica L. (Mango): The Inestimable Value of Orchards Recently Planted in Sicilian Rural Areas. Nutrients, 9(5), 525. https://doi.org/10.3390/nu9050525
- Li, Y., Zhang, J. J., Xu, D. P., Zhou, T., Zhou, Y., Li, S., & Li, H. B. (2016). Bioactivities and Health Benefits of Wild Fruits. International journal of molecular sciences, 17(8), 1258. https://doi.org/10.3390/ijms17081258
- Loizzo, M. R., Pacetti, D., Lucci, P., Núñez, O., Menichini, F., Frega, N. G., & Tundis, R. (2015). Prunus persica var. platycarpa (Tabacchiera Peach): Bioactive Compounds and Antioxidant Activity of Pulp, Peel and Seed Ethanolic Extracts. Plant foods for human nutrition (Dordrecht, Netherlands), 70(3), 331–337. https://doi.org/10.1007/s11130-015-0498-1
- Miletić, N., Mitrović, O., Popović, B., Nedović, V., Zlatković, B. and Kandić, M. (2013), Polyphenolics of Plums and Prunes. J Food Qual, 36: 229-237. https://doi.org/10.1111/jfq.12035
- Mohd Ali, M., Hashim, N., Abd Aziz, S., & Lasekan, O. (2020). Pineapple (Ananas comosus): A comprehensive review of nutritional values, volatile compounds, health benefits, and potential food products. Food research international (Ottawa, Ont.), 137, 109675. https://doi.org/10.1016/j.foodres.2020.109675
- Moran, L. J., Ko, H., Misso, M., Marsh, K., Noakes, M., Talbot, M., Frearson, M., Thondan, M., Stepto, N., & Teede, H. J. (2013). Dietary composition in the treatment of polycystic ovary syndrome: a systematic review to inform evidence-based guidelines. Journal of the Academy of Nutrition and Dietetics, 113(4), 520–545. https://doi.org/10.1016/j.jand.2012.11.018
- Murthy H., Bapat V. (eds) Bioactive Compounds in Underutilized Fruits and Nuts. Reference Series in Phytochemistry. Springer, Cham. https://doi.org/10.1007/978-3-030-30182-8_37
- Naz, A., Butt, M. S., Sultan, M. T., Qayyum, M. M., & Niaz, R. S. (2014). Watermelon lycopene and allied health claims. EXCLI journal, 13, 650–660. Available at: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4464475/
- Onakpoya, I., O’Sullivan, J., Heneghan, C., & Thompson, M. (2017). The effect of grapefruits (Citrus paradisi) on body weight and cardiovascular risk factors: A systematic review and meta-analysis of randomized clinical trials. Critical reviews in food science and nutrition, 57(3), 602–612. https://doi.org/10.1080/10408398.2014.901292
- Perpetuini, G., Prete, R., Garcia-Gonzalez, N., Khairul Alam, M., & Corsetti, A. (2020). Table Olives More than a Fermented Food. Foods (Basel, Switzerland), 9(2), 178. https://doi.org/10.3390/foods9020178
- Ranasinghe, R., Maduwanthi, S., & Marapana, R. (2019). Nutritional and Health Benefits of Jackfruit (Artocarpus heterophyllus Lam.): A Review. International journal of food science, 2019, 4327183. https://doi.org/10.1155/2019/4327183
- Richardson, D. P., Ansell, J., & Drummond, L. N. (2018). The nutritional and health attributes of kiwifruit: a review. European journal of nutrition, 57(8), 2659–2676. https://doi.org/10.1007/s00394-018-1627-z
- Rocha, J., Borges, N., & Pinho, O. (2020). Table olives and health: a review. Journal of nutritional science, 9, e57. https://doi.org/10.1017/jns.2020.50
- Singh, B., Singh, J. P., Kaur, A., & Singh, N. (2016). Bioactive compounds in banana and their associated health benefits – A review. Food chemistry, 206, 1–11. https://doi.org/10.1016/j.foodchem.2016.03.033
- Speer, H., D’Cunha, N. M., Alexopoulos, N. I., McKune, A. J., & Naumovski, N. (2020). Anthocyanins and Human Health-A Focus on Oxidative Stress, Inflammation and Disease. Antioxidants (Basel, Switzerland), 9(5), 366. https://doi.org/10.3390/antiox9050366
- van den Driessche, J. J., Plat, J., & Mensink, R. P. (2018). Effects of superfoods on risk factors of metabolic syndrome: a systematic review of human intervention trials. Food & function, 9(4), 1944–1966. https://doi.org/10.1039/C7FO01792H
- Wallace, T. C., Bailey, R. L., Blumberg, J. B., Burton-Freeman, B., Chen, C. O., Crowe-White, K. M., Drewnowski, A., Hooshmand, S., Johnson, E., Lewis, R., Murray, R., Shapses, S. A., & Wang, D. D. (2020). Fruits, vegetables, and health: A comprehensive narrative, umbrella review of the science and recommendations for enhanced public policy to improve intake. Critical reviews in food science and nutrition, 60(13), 2174–2211. https://doi.org/10.1080/10408398.2019.1632258
- Yang, J., & Xiao, Y. Y. (2013). Grape phytochemicals and associated health benefits. Critical reviews in food science and nutrition, 53(11), 1202–1225. https://doi.org/10.1080/10408398.2012.692408