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How To Control Polycystic Ovary Syndrome (PCOS) With Healthy Diet?

PCOS is one of the most common endocrine disorders in women of reproductive age, resulting from insulin resistance, hormonal imbalances, and inflammation. It occurs when hormonal imbalance affects follicular growth during the ovarian cycle. Instead of releasing an egg, the affected ovarian follicle remains in the ovary.

The follicle then develops into cysts and during each ovarian cycle forms multiple new cysts. Symptoms include Amenorrhea or infrequent menstruation, irregular bleeding, no ovulation, increased levels of male hormones, thinning of hair, excess facial and body hair growth, acne, oily skin, chronic pelvic pain, increased weight, diabetes, lipid abnormalities, and high blood pressure.  

Ayurveda View on PCOS

In Ayurveda, a single ‘yoni vyapad’(utero vaginal disorder) is not associated with this entity but ‘Pusphaghani jaatharini  yonivyapad’ seems nearer to PCOS in terms of lakshanas and hetu. ‘ARTAVA KSHAYA’ (deficiency of Artava (Menstruation) or delayed) is the most common symptom in PCOS involving Pitta-kapha  dosha. Any imbalance in Dhatu poshan can cause vitiation of dosha and dhatu (Pitta-Kapha dosha, Rakta dhatu, Artava updhatu)

  • Kapha predomninance manifests- increased weight, sub-infertility, diabetic tendencies
  • Pitta predominance manifests- hair loss, Acne, painful menses, clots and heart problems
  • Vata predominance manifests- severe menstrual irregularity

 Management of symptoms with Aahar-vihar (Balanced diet) and Aushadh (Ayurveda Medicines) is necessary to break the pathogenesis of the disease because of dietetic abnormality,  dosha(Pitta, Kapha) get vitiated and cause menstrual abnormality with many gynecological problems which may result in infertility.

Best Days wise Diet plan for PCOS patients:

Diet plays a vital role in controlling PCOS and Healthy eating habits balance the dosha (Vata, Pitta, and Kapha) and improve the symptoms of the disease.

Monday Diet Plan for PCOS

Time 7.00 am (Breakfast) – Veg Upma (1cup) + 1 tsf Coriander Chutney

(Calories 132 , Protein 3.4gm, carbs- 21gm, fat- 4gm)

Time 11.00 a.m. (mid-morning) – Coconut Water or Roasted Foxnuts (1bowl -50gm)

Time (1.00 pm- 2 pm) – (Lunch) – 2 roti (50% wheat +50% millets) + 1 plate cucumber salad+ 1 bowl Moong dal

(Calories 611, protein 34g, carbs-101g, fat- 10g)

Time 5.00 pm (Evening Snack) – (1 small bowl) Roasted Rice flakes snake with pinch of Salt

(Calories 150- protein 3g, carbs 25g, fat-1 g)

Time 7.00 pm (Dinner) – 2Ragi chapati + 1 Bowl cooked vegetable with pinch of asafoetida + 1 plate cucumber salad

(Calories – 320- protein 10g, carbs -40g, fat-8gm)

Tuesday Diet Plan for PCOS

Time 7.00 am (Breakfast) – 3 Rava Idli + Sambar 1/2 cup/ 1 table spoon Mint Chutney (Calories: 210+65=270; protein 16g; carbs 40g; fat 4g)

Time 11.00 am (mid-morning)– green gram sprouts 1 cup

(Calories:220; protein; 16g; carbs 39g; fat 1g)

Time (1.00 pm- 2 pm) – (Lunch) – 2 plain chapatti +1/2 cup salad + Nutri-nuggets (1 bowl) + dal (grilled fish/chicken –occasionally)

 (Calories: 840g; protein 30g; Carbs 113g; fat 31g)

Time 5.00 pm (Evening Snack) – 1 bowl (Roasted chana)

(Calories: 281; protein 8g; carb 29; fat 16g)

Time 7.00 pm (Dinner) – 2 Ragi chapati+ 1 bowl Vegetable+ Dal+ 1 plate cucumbers Salad

 (Calories: 228; protein 8; carb 42; fat 4g)

Wednesday Diet Plan for PCOS

Time 7.00 am (Breakfast) – 1 egg white/ 1 bowl Veg Vermicelli

(Calories: 78; protein 6g; carb 1g; fat 5g)

Time 11.00 am (mid-morning) – 1 fruit (Limit the intake of high energy fruits. (e.g Banana, Mango) (Calories: 105; protein 1; carb 27; fat 0g)

Time (1.00 pm- 2 pm)- (Lunch)- Veg pulav rice 1 cup+ 1/2 cup yellow moong dal + 1/2 cup Butter Milk (Calories: 615; protein 29g; carb 107; fat 8)

Time 5.00 p.m (Evening Snack) – 1 small cup tea+ 2 wheat rusk.

(Calories: 90; protein 1g; carb 17g; fat 2g)

Time 7.00 pm (Dinner) – 2 roti/ Chapati+ okra sabji 1/2 cup

(Calories: 379; protein 8g; carb 48g; fat 18g)

Thursday Diet Plan for PCOS Patient

Time 7.00 a.m. (Breakfast) – 1 stuffed Methi Roti + 1/2 cup Potato green pea’s curry.

 (Calories: 370; protein 11g; carbs 59g; fat 9g)

Time 11.00 am (mid-morning) – 1/2 cup boiled black channa

(Calories: 281: protein 8g; carb 29g; fat 16g)

Time (1.00 pm- 2 pm)- (Lunch)- 1 cup rice+  (Dal+ Palak) 1/2 cup+ 1/2 cup low fat curd. (Calories: 496; protein 22g; carb 84g; fat 8g)

Time 5.00 p.m (Evening Snack)-1 Portion fruit (Limit the intake (Eg: Banana, Mango) (Calories: 202; protein 3g; carb 50g; fat 1g)

Time 7.00 pm (Dinner) – 2 Ragi chapatti + 1/2 cup green beans sabji

 (Calories: 379; protein 8g; carb 48g; fat 18g)

Friday diet plan for PCOS Patiets

Time 7.00 am (Breakfast) – 1 methi +Grated Beetroot Paratha + 1 tbs green chutney. (Calories: 452: protein 9g: carb 63g; fat 19g)

Time 11.00 am (mid-morning) – 1 Bowl Roasted Foxnuts (Calories: 484: protein 7g; carb 68g; fat 21g)

Time (1.00 pm- 2 pm)- (Lunch)- 1 cup rice+ chicken curry( 150 gm chicken)/ 1 bowl cooked soya chunks  + 1 plate cucumber salad. (Calories:469; protein 34g; carb 56g; fat 11g)

Time 5.00 pm (Evening Snack) – 1 Cup herbal tea+ Brown rice flakes poha 1 cup.

(Calories: 160; protein 3g; carb 35g; fat 0g)

Time 7.00 pm (Dinner) – 1 Wheat dosa + 1tsf mint chutney+ 1 plate salad

(Calories: 168; protein 13g)

Saturday Diet plan for PCOS patients

Time 7.00 am (Breakfast) – Vegetable Oats 1 cup+ 1/2 cup buttermilk.

(Calories 272; protein 11g, carbs 51g, fat 3g)

Time 11.00 am (mid-morning) – 1 plate Fruits salad (except Mango, Banana)

(Calories 97; protein 1g, Fat 0g)

Time (1.00 pm- 2 pm) (Lunch) – 1/2 cup rice + 2 medium chappati+1/2 cup kidney beans curry+ Snake gourd sabji 1/2 cup.

(Calories 312; protein 31g, carb 22g, Fat 12 g)

Time 5.00 p.m (Evening Snack) – 1 cup boiled chana

(Calories 281, carbs 29g, protein 8g, fat 16g)

Time 7.00 pm (Dinner) – 2 chapati+ 1/2 cup mix veg curry

(Calories 428, protein 13g, carbs 28g, fat 15g)

Sunday diet plan for pcos

Time 7.00 am (Breakfast)– Mix veg Poha 1 cup+ 1/2 cup low-fat milk tea.

(Calories 285, protein 8g, carbs 59g, fat 1g)

Time 11.00 am (mid-morning)– ½ cup Roasted peanuts

(Calories 120; protein 10g, carbs 15g, Fat 10g)

Time (1.00 pm- 2 pm)- (Lunch)- 2 Chapati+ 1/2 cup Palak paneer / Fish curry(100g) 1/2 cup+ 1 glass butter milk

(Calories 308; protein 18g, carb 21 g, Fat 18g)

Time 5.00 pm (Evening Snack) – 1 cup tea+ + 2 small biscuits (Oatmeal)

(Calories 52; protein 1g, carbs 7g, fat 2 g)

Time 7.00 pm (Dinner)- 2 Missi Roti+Bottle guard subji 1/2 cup.

Food to Eat and Avoid in PCOS

List of food to eat and avoid in PCOS.

Grains to Eat and Avoid in PCOS
To EatTo Avoid
Whole wheat, oatmeal, corn millet, finger milletWhite refined flour, white rice
Fruits to Eat and avoid in PCOS
To EatTo Avoid
Banana, papaya, Avocado, cherries, Apples, Amla, Apricot, PomegranatePacked Fruits
Vegetables to Eat and avoid in PCOS
To EatTO Avoid
Broccoli, Carrot, Cabbage, Pumpkin, Garlic, Sweet potatoes, peas, lettuce, parsley, green leafy vegetables, Okra, spinachFrozen vegetables, Red and green chili
Lentils To Eat and Avoid in PCOS
To EatTo Avoid
All Pulses  SoybeanDried and frozen
Spices To Eat and Avoid in PCOS
To EatTo Avoid
Fennel, cumin, coriander, turmeric, green chili, Black pepper,Red chillies
Non veg to Eat and Avoid in PCOS
To EatTo Avoid
Egg white, skinless chickenFried or processed prawns, crab, dark meat, Poultry, red meat, beef
Beverages To Drink and Avoid in PCOS
To EatTo Avoid
Milk, soya milk, almond milk, Vegetable soup, Barley water, coconut waterCarbonated beverages, packaged soup, alcohol

Doctor Tips for PCOS patients

  • Be physically active, exercise regularly
  • Seek accurate health information from trusted sources to make an informed decision.
  • Manage your mood and psychological wellbeing by doing meditation and yoga.
  • Optimize your lifestyle.
  • Adopt the idea of  detoxification of the body with Panchakarma

Yoga and Dietary interventions have a significant impact on endocrine abnormalities in PCOS. Many women are overweight, dealing with abdominal obesity, pelvic pain, and skin changes. Adapting healthier dietary choices and changing eating patterns is the most effective and safest method to treat PCOS symptoms.


PCOS is a hormonal disorder commonly seen in women of reproductive age and affects their menstrual cycle. Main causative factors include a combination of genetic and environmental factors. Ayurveda applies a holistic approach to managing PCOS. It aims to address the root cause of the disease and bring balance to the body. Panchakarma treats the root cause by eradicating toxins from the reproductive system. Before starting any treatment, one should consult with a professional doctor. Along with the Ayurveda Medicines, dietary changes can help in minimizing the symptoms and eventually cure them.

Find a Diet Consultation Online: Get Personalized diet plan for PCOS/PCOD

At Life Aveda, we provide personalized diet consultation. In this, a doctor discusses the medical history of patients, does the root analysis on causes. After the deep analysis doctor suggest a diet plan for PCOS/pcod as per their needs and requirement. To book a Consultation call on us at +91 7743002520 or click on the button to schedule an appointment with our expert doctors.

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NOTE- These dietary guidelines may vary from patient to patient according to their medical parameters. These are generalized guidelines that might help in getting rid of PCOS/PCOD.

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About Dr. Ranjana Kaushal

Dr. Ranjana Kaushal (MD Ayurveda) has 11 years of experience in the field of Ayurveda. Right now she is working as an Ayurveda consultant with Life Aveda. She has immense knowledge about herbs, their uses, and formulations. She has published articles related to many herbs and diseases in an international journal. She is also a degree holder in yoga and naturopathy. Read More..

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