Is the Mediterranean Diet Good for PCOS? Here’s What You Need to Know

If you’ve ever Googled “best diet for PCOS”, you’ve probably seen the Mediterranean diet come up again and again. But is it really as beneficial as it’s made out to be, and more importantly, can it actually help with PCOS symptoms like weight gain, irregular cycles, and inflammation?

The short answer? It can, but only if you adapt it to your body and hormone needs.

In this blog, I’ll take you through:

• Why the Mediterranean-style approach is often recommended for PCOS

• What the evidence says

• How to tailor it to support weight, insulin resistance and hormone balance

• What to watch out for

Why the Mediterranean Diet Gets So Much Attention

The Mediterranean diet isn’t a “diet” in the restrictive sense. It’s more of a long-term way of eating based on traditional foods from countries like Greece, Italy and Spain.

It’s rich in:

• Colourful vegetables and fruit

• Legumes, beans and wholegrains

• Olive oil and nuts

• Oily fish

• Fresh herbs and spices

It includes small amounts of dairy, eggs and poultry, and very limited processed foods and red meat.

How the Mediterranean Diet Supports PCOS

1. Anti-inflammatory and antioxidant-rich

PCOS is often linked to low-grade, chronic inflammation that worsens insulin resistance and disrupts ovulation. The Mediterranean diet includes anti-inflammatory foods like olive oil, oily fish, herbs, berries, greens and nuts, all rich in antioxidants and polyphenols that can help calm inflammation and support cellular function.

In my PCOS Hormone Shift Method, we work on reducing inflammatory triggers from week 4 onwards, and this style of eating often forms a key part of that food-first foundation.

2. Supports better blood sugar balance

Blood sugar spikes can worsen insulin resistance and make weight loss feel impossible. The Mediterranean diet naturally includes:

• High-fibre carbohydrates (like beans, lentils, quinoa)

• Healthy fats (like olive oil, avocado)

• Quality protein (like fish and chicken)

This combination slows digestion and helps keep blood sugar and insulin levels more stable, a critical step for restoring ovulation and managing cravings.

In fact, some studies show this diet can improve HOMA-IR (a marker of insulin resistance) in women with PCOS over time.

3. Encourages satiety – without extreme restriction

One of the biggest reasons women with PCOS feel stuck is that traditional dieting feels unsustainable. The Mediterranean-style approach focuses on real food, satisfaction, and variety – not calorie counting or cutting out entire food groups.

This is especially helpful after coming off the pill, when appetite can shift and hormone fluctuations affect energy and cravings.

Is It The Best Diet for PCOS?

There’s no one-size-fits-all with PCOS, but the Mediterranean approach is one of the most well-studied, practical and supportive starting points. It aligns well with what we know supports:

• Ovulation

• Metabolic health

• Gut health

• Long-term weight regulation

That said, most studies on the Mediterranean diet aren’t PCOS-specific. So while we can draw from the wider metabolic and endocrine research, your own symptoms, cycle changes and test results should guide how you adapt it.

Adapting the Mediterranean Diet for PCOS

Here’s how I typically adapt it for women inside my 12-week PCOS Hormone Shift Method:

Focus on protein at every meal

The traditional Mediterranean diet isn’t particularly high in protein – but for PCOS, we often need a higher protein intake to support satiety, blood sugar and muscle mass. Aim for 25–30g per meal from a mix of fish, poultry, eggs, beans, or protein-rich dairy like Greek yoghurt.

Moderate starchy carbs

Wholegrains are part of the Mediterranean diet, but with PCOS, portion size and timing matter. I often recommend:

• 1/2 cup cooked quinoa, brown rice or lentils per meal

• Pairing carbs with fibre, healthy fats and protein

• Eating starch earlier in the day or after movement

This supports insulin regulation without cutting carbs entirely.

Prioritise omega-3s

Swap some of the traditional olive oil-heavy recipes for meals with oily fish (like salmon, sardines or mackerel) 2–3 times a week. Omega-3s are anti-inflammatory and support hormone synthesis and ovulation.

Add zinc and magnesium-rich foods

These are crucial nutrients for women with PCOS and often under-consumed. Add:

• Pumpkin seeds and oysters for zinc

• Dark leafy greens, beans and almonds for magnesium

We cover this nutrient work in more detail in Week 5 of the programme when inflammation and metabolic health are our focus.

Watch Outs: Common Mistakes When Following the Mediterranean Diet for PCOS

Too many refined carbs or portion creep

Just because wholegrains and legumes are allowed doesn’t mean unlimited servings. Pay attention to balance, especially if you’re not seeing improvements in weight, energy or cycles.

Not enough protein or iron

If you’re plant-based or don’t eat much red meat, it’s easy to end up low in iron or protein. You may need to focus more on iron-rich plant foods or consider testing your levels if fatigue persists.

Relying on olive oil alone

While olive oil is healthy, it’s not enough on its own to support omega-3 needs or reduce inflammation. Include oily fish and seeds too.

Final Thoughts: Is the Mediterranean Diet Right for You?

The Mediterranean diet is a helpful, flexible and evidence-informed starting point for many women with PCOS, especially if you’re looking for a realistic, food-first approach that supports weight, hormones and long-term health without extremes.

Inside my PCOS Hormone Shift Method, we adapt the Mediterranean diet to your symptoms, metabolism and cycle changes. It’s not about copying a generic meal plan, it’s about building a way of eating that supports your body long-term.

The Crush PCOS cravings 5-day meal plan is a great example of the recipes I use in my personalised nutrition programmes.

Want support tailoring your nutrition to your hormones?

Book a free discovery call to explore how we can personalise your approach using the foundations of the Mediterranean diet, with a clear weekly roadmap, coaching, and real-world tools to support weight and hormone balance.

I am a BANT registered Nutritional Therapist and health coach offering online nutrition advice for clients across Manchester, the UK and Europe.

I specialise in PCOS hormonal health, fertility and weight loss. My nutrition programmes are designed for women struggling with PCOS.

Book your FREE 30-minute discovery call today to discover how my Nutrition Programme can help you balance hormones, lose weight, and improve your health with PCOS.

Updated in July 2025 to reflect new PCOS research and nutrition strategies. 

Note: This blog post is meant for informational purposes only and should not replace personalised advice.