Top Foods — Ranked by Evidence
| Rank | Food | Mechanism | Evidence |
|---|---|---|---|
| #1 | Lentils | Low GI (32) + 7.9g fiber. Improves insulin sensitivity. Fiber binds excess androgens in gut for excretion.... | strong |
| #2 | Salmon | Omega-3 EPA/DHA reduce androgen production in theca cells. Anti-inflammatory effect on ovarian tissue.... | moderate |
| #3 | Spinach | Magnesium + chromium improve insulin signaling. Inositol precursors support ovarian function.... | moderate |
| #4 | Walnuts | Omega-3 + magnesium + fiber. Walnuts improve insulin sensitivity and reduce LDL in PCOS patients.... | moderate |
| #5 | Cinnamon | 1-3g/day reduces fasting insulin and testosterone in PCOS. Improves menstrual regularity.... | strong |
⚠️ Foods to Avoid
white breadpastasugarsodaprocessed snacksfried foodsdairy (if acne prone)