What are the best foods to eat for PCOS and endometriosis?

A happy woman drinking a green juice

Polycystic Ovary Syndrome (PCOS) and endometriosis are two common but complex conditions that can significantly impact energy levels, hormones, digestion, fertility, mood, and overall quality of life. While nutrition cannot “cure” either condition, the right dietary approach can play a powerful role in reducing inflammation, balancing blood sugar, supporting hormones, and improving symptoms.

Many women with PCOS and endometriosis feel overwhelmed by conflicting nutrition advice online. The good news is that you do not need to follow an extreme or restrictive diet to support your body. Instead, focusing on consistent, nourishing meals can make a meaningful difference.

How Nutrition Impacts PCOS and Endometriosis

Although PCOS and endometriosis are different conditions, they share some overlapping factors that nutrition may help address, including:

• Chronic inflammation

• Blood sugar dysregulation

• Hormonal imbalances

• Fatigue and low energy

• Gut health concerns

• Insulin resistance

• Increased oxidative stress

For many people, symptoms improve when they focus on anti-inflammatory foods, adequate protein, fibre-rich carbohydrates, healthy fats, and consistent meal patterns.

Best Foods for PCOS and Endometriosis

1. High Fibre Foods

Fibre helps support hormone regulation, gut health, blood sugar stability, and fullness. Many women with PCOS benefit from improving insulin sensitivity through balanced, fibre-rich meals.

Examples include:

• Oats

• Wholegrain bread

• Brown rice

• Quinoa

• Chia seeds

• Lentils and beans

• Vegetables

• Fruit with skin on

Aim to include fibre at most meals and snacks rather than relying on supplements alone.

2. Lean Protein Sources

Protein helps stabilise blood sugar levels, support muscle health, improve satiety, and reduce energy crashes. This can be particularly important for people with PCOS who experience insulin resistance or cravings.

Good options include:

• Eggs

• Greek yoghurt

• Chicken

• Fish

• Lean beef

• Tofu and tempeh

• Cottage cheese

• Protein smoothies

• Legumes

Including protein at breakfast is especially helpful for improving appetite regulation throughout the day.

3. Omega-3 Rich Foods

Omega-3 fats may help reduce inflammation associated with endometriosis and support overall hormone health.

Best sources include:

• Salmon

• Sardines

• Tuna

• Trout

• Chia seeds

• Walnuts

• Flaxseeds

Research suggests anti-inflammatory eating patterns may help reduce pelvic pain and support symptom management in some individuals with endometriosis.

4. Colourful Vegetables and Fruit

Fruits and vegetables provide antioxidants, vitamins, minerals, and plant compounds that help combat inflammation and oxidative stress.

Focus on variety rather than perfection. Some particularly beneficial options include:

• Berries

• Leafy greens

• Broccoli

• Capsicum

• Tomatoes

• Pumpkin

• Sweet potato

• Citrus fruits

Frozen fruit and vegetables are also excellent and often more budget-friendly.

5. Iron-Rich Foods

Heavy or painful periods can increase the risk of low iron levels, particularly in endometriosis.

Iron-rich foods include:

• Lean red meat

• Chicken

• Spinach

• Lentils

• Iron-fortified cereals

• Tofu

Pairing iron-containing foods with vitamin C sources such as berries, kiwi fruit, or capsicum can improve iron absorption.

6. Healthy Fats

Healthy fats are essential for hormone production and reducing inflammation.

Include foods such as:

• Avocado

• Olive oil

• Nuts

• Seeds

• Nut butters

Fat should not be feared - balanced meals containing healthy fats can improve satisfaction and blood sugar stability.

Foods That May Worsen Symptoms

There is no universal “avoid” list for PCOS or endometriosis, and restrictive diets are not necessary for everyone. However, some people notice symptom improvements when reducing:

• Highly processed foods

• Excess alcohol

• Sugary drinks

• Frequent takeaway meals

• Large amounts of ultra-processed snack foods

The goal is not perfection. A sustainable, balanced approach is far more effective long term than strict dieting.

Should You Cut Out Dairy or Gluten?

Many women ask whether they should eliminate dairy or gluten for PCOS or endometriosis. Unless you have a diagnosed allergy, coeliac disease, or intolerance, there is currently limited evidence that everyone with these conditions needs to avoid them.

Unnecessary restriction can sometimes increase stress around food, worsen relationships with eating, and reduce overall nutritional intake.

Nutrition should be individualised based on symptoms, medical history, blood results, lifestyle, and preferences.

Other Important Lifestyle Factors

Food is only one part of managing PCOS and endometriosis. Other supportive strategies may include:

• Regular movement and exercise

• Adequate sleep

• Stress management

• Managing insulin resistance

• Gut health support

• Working with your GP or specialist

• Reviewing blood tests including iron, vitamin D, B12, and glucose markers

Final Thoughts

There is no single “perfect” diet for PCOS and endometriosis. The best nutrition approach is one that is balanced, realistic, sustainable, and tailored to your individual symptoms and needs.

For many women, improving meal consistency, increasing protein and fibre intake, and focusing on anti-inflammatory foods can lead to meaningful improvements in energy, cravings, digestion, mood, and overall wellbeing.

If you are struggling with PCOS, endometriosis, painful periods, fatigue, bloating, or hormone-related symptoms, working with an Accredited Practising Dietitian can help you develop a personalised plan that supports both your physical and mental wellbeing.

At Balanced Nutrition, we provide evidence-based nutrition support for PCOS, endometriosis, hormone health, eating disorders, gut health, and women’s health conditions via telehealth Australia-wide and in-person in Bondi Beach, Sydney.