PCOD/PCOS: What to avoid in diet, lifestyle, and medications
TL;DR:
- Skip ultra-processed, sugary foods and drinks. Choose fiber and protein instead.
- Avoid crash diets. Use a steady calorie deficit with movement each week.
- Do not smoke, and limit alcohol, especially if on metformin.
- Be wary of “PCOS cure” supplements. Evidence is limited, and labels are not FDA-approved.
- Use contraception with anti-androgens like spironolactone, and avoid them in pregnancy.
First, a quick refresher
PCOD, also called PCOS, is a common hormone condition that affects periods, skin, hair, weight, and fertility. It also raises the risk of type 2 diabetes and heart disease over time. Lifestyle steps help most people, and medicines are added as needed. The 2023 international PCOS guideline and the World Health Organization both stress healthy eating, regular activity, and weight management when appropriate.
Below is a clear list of what to avoid, with safer swaps you can use today.
Foods and drinks to avoid
1) Refined carbs and added sugars
Limit white bread, pastries, candy, sweetened cereals, and sugar-sweetened drinks. These spike blood sugar and insulin, which can worsen PCOS symptoms. Favor low-GI carbs, fiber, and balanced meals. Evidence supports lower glycemic load patterns for improving metabolic markers in PCOS.
Better swap: whole grains, beans, lentils, vegetables, nuts, and seeds. Johns Hopkins and CDC guidance also advise cutting added sugars and focusing on fiber-rich foods.
2) Ultra-processed foods high in unhealthy fats
Avoid foods with trans fat and keep saturated fat low. Aim for mostly unsaturated fats from plants and fish. This supports weight and heart health, both important in PCOS. WHO guidance is to avoid industrial trans fats and keep saturated fat under 10 percent of calories.
Better swap: olive oil, avocado, nuts, seeds, and oily fish.
3) Sugary beverages and large fruit juices
Skip soda, energy drinks, sweet teas, and large juices. These deliver rapid sugar with low satiety. Choose water, sparkling water, or unsweetened tea.
4) Alcohol in excess, and special care with metformin
Alcohol adds empty calories and can disrupt sleep. If you take metformin, avoid heavy drinking because it raises the risk of lactic acidosis, a rare but serious event. Labels and major references warn against excessive alcohol with metformin. Follow your clinician’s advice and local alcohol limits.
Diet patterns to avoid
5) Crash diets, “detoxes,” and quick fixes
Very low-calorie crash diets are hard to keep, can trigger binges, and may worsen mood or cycles. Guidelines favor steady energy deficit and sustainable habits, not fad diets.
Better plan: small, steady calorie deficit if weight loss is a goal, paired with activity and sleep. Even modest weight loss can improve symptoms for those with higher weight.
6) One rigid “PCOS diet”
There is no single best PCOS diet. Choose a pattern you can maintain that controls calories, reduces added sugars, and increases fiber and protein. This aligns with the 2023 guideline.
Habits and routines to avoid
7) Inactivity and long sitting time
Avoid long sedentary stretches. Aim for weekly movement. Research tied to PCOS guidelines supports 150–300 minutes of moderate activity, or 75–150 minutes vigorous, plus muscle-strength work.
Better plan: brisk walking most days, two days of strength training, and more daily steps.
8) Smoking and nicotine
Avoid smoking and vaping. In PCOS, smoking is linked with higher free testosterone and worse insulin measures. That combination can add to metabolic risk.
9) Poor sleep and irregular sleep schedules
Skimping on sleep can worsen insulin resistance and weight control. PCOS is also linked with sleep problems, including a higher risk of sleep apnea. Prioritize 7–9 hours and a set sleep schedule. Ask your doctor about snoring or daytime sleepiness.
10) High stress without coping tools
Chronic stress can drive poor food choices and poor sleep. Use simple tools like walks, breathing drills, or short workouts. If anxiety or binge eating is present, seek care early. The PCOS program highlights behavioral support and screening.
Supplements and internet “cures” to avoid
11) “Cure-all” claims
Be wary of products that claim to cure PCOS or restore fertility fast. In the United States, the FDA does not approve supplements before sale, and it has warned companies for illegal infertility claims. Buy only if your clinician recommends it.
12) Overreliance on inositol and other pills
Some people use inositol, but the 2023 guideline and a 2024 review report limited and uncertain clinical benefit overall. It can be discussed as an option, but it is not a stand-alone fix. Avoid megadoses and stacking multiple supplements without medical advice.
Bottom line: food pattern, movement, sleep, and weight management carry the strongest evidence in PCOS care.
Medications and safety: what to avoid or handle carefully
13) Anti-androgens without contraception
If you use spironolactone for acne or hair growth, use reliable contraception. Spironolactone should be avoided in pregnancy due to potential risk to a male fetus. Talk to your clinician before trying to conceive, and plan a safe stop.
14) Stopping prescribed medicines on your own
Do not stop metformin, birth control, or other PCOS medicines without a plan. Your doctor will guide changes, especially if you are trying to conceive or are pregnant. ACOG lists combined hormonal contraception as a common long-term option for those not seeking pregnancy.
Quick avoid-and-swap checklist
| Avoid | Better choice |
| Sugary drinks, large juices | Water, sparkling water, unsweetened tea |
| White bread, pastries, sweets | Whole grains, beans, fruit, yogurt with nuts |
| Fried fast food, trans fats | Home-cooked meals with olive oil, grilled fish |
| Crash diets, detoxes | Small calorie deficit, steady routine |
| Long sitting time | 30–45 minutes brisk walk most days |
| Smoking or vaping | Quit plan, nicotine replacement as advised |
| Heavy alcohol, esp. on metformin | If you drink, keep it light and within local limits |
| “PCOS cure” supplements | Clinician-guided choices only, review labels |
| Spironolactone without contraception | Use contraception, avoid in pregnancy |
Why it matters
Avoiding a few high-risk foods, habits, and products protects your long-term health. These steps can improve cycles, skin, and energy. They also lower future diabetes and heart risk linked to PCOS. Global guidance is clear, and small changes add up.
What to do next
- Pick two swaps from the table and do them daily this week.
- Schedule movement, even if it is just walking and two short strength sessions.
- Check your medicines and supplements with your clinician, especially if you plan pregnancy.
- If you snore or wake unrefreshed, ask about sleep apnea screening.
[Related: PCOS basics and diagnosis → /pcos-basics]
[Related: Beginner’s strength plan for insulin resistance → /beginner-strength-plan]
[Related: How to build a low-GI plate → /low-gi-plate]
Sources:
- WHO, Polycystic ovary syndrome, https://www.who.int/news-room/fact-sheets/detail/polycystic-ovary-syndrome, 2025-02-07
- Monash University, International evidence-based guideline for the assessment and management of PCOS 2023, https://www.monash.edu/medicine/mchri/pcos/guideline, 2023
- Teede HJ et al., Recommendations From the 2023 International Evidence-based Guideline for PCOS, J Clin Endocrinol Metab, https://academic.oup.com/jcem/article/108/10/2447/7242360, 2023-10-01
- CDC, Diabetes and PCOS, https://www.cdc.gov/diabetes/risk-factors/pcos-polycystic-ovary-syndrome.html, 2024-05-15
- Johns Hopkins Medicine, PCOS Diet, https://www.hopkinsmedicine.org/health/wellness-and-prevention/pcos-diet, 2024
- WHO, Healthy diet fact sheet, https://www.who.int/news-room/fact-sheets/detail/healthy-diet, 2020-04-29
- FDA labeling, Metformin products, example labels and warnings on alcohol use and lactic acidosis risk, https://www.accessdata.fda.gov/drugsatfda_docs/label/2022/203414s013lbl.pdf, 2022
- Cupisti S. et al., Smoking is associated with increased free testosterone and fasting insulin in PCOS, Fertility and Sterility, https://www.fertstert.org/article/S0015-0282%2809%2900632-3/pdf, 2010
- Frontiers in Endocrinology, Sleep disturbances and cardiovascular risk in PCOS, https://www.frontiersin.org/articles/10.3389/fendo.2022.971604/full, 2022
- ACOG, Polycystic Ovary Syndrome FAQ, https://www.acog.org/womens-health/faqs/polycystic-ovary-syndrome-pcos, 2024-09
- FDA/FTC, Warning letters on infertility claims for supplements, https://www.fda.gov/food/hfp-constituent-updates/fda-and-ftc-send-warning-letters-five-companies-illegally-selling-dietary-supplements-claiming-treat, 2021-05-26
- Fitz V. et al., Inositol for PCOS: Systematic Review, J Clin Endocrinol Metab, https://academic.oup.com/jcem/article/109/6/1630/7504796, 2024
- NHS, Metformin common questions, alcohol guidance, https://www.nhs.uk/medicines/metformin/common-questions-about-metformin/, 2022-03-01
- Sabag A. et al., Exercise in the management of PCOS, J Sci Med Sport, https://www.sciencedirect.com/science/article/pii/S1440244024002081, 2024
