7 PCOS-Friendly Snack Ideas

Polycystic ovary syndrome (PCOS) is an endocrine disorder impacting 1 in every 10 females. If you have PCOS, walking down the snack aisle to figure out what to snack on for hormone health may be intimidating, but it doesn’t have to be⁠. For September, PCOS awareness month, we’ve rounded up seven PCOS-friendly snack options to add to your grocery list.

1. Canned Tuna

Canned tuna is a versatile, shelf-stable lean protein. It can be topped onto crackers or cucumbers, or stuffed into an avocado to make avocado snack boats. If you have PCOS, focusing on lean protein is a part of a hormone-friendly and heart-healthy diet.

Related Reading: 9 Tips for a Heart-Healthy Lifestyle

2. Almonds 

One ounce of almonds contains 3.5 grams of fiber. Research has shown that fiber keeps you full for a more extended period and may help reduce high blood sugar levels. Snack on almonds that are raw or roasted, and pair with fruits and vegetables.

3. Dark Chocolate

Dark chocolate contains magnesium, a mineral that may help improve blood sugar levels for someone with PCOS. Mixing unsweetened dark chocolate pieces with equal parts of lightly salted nuts, seeds, and dried fruit makes a sweet, savory, and satisfying snack.

4. Berries

If you’ve been avoiding fruit because it is too high in sugar, you don’t have to. Berries may help to reduce the risk of type 2 diabetes, a condition of concern for someone with PCOS. To incorporate these juicy gems into your snacking routine, try munching on a mix of strawberries, raspberries, blueberries, and blackberries, with a small dollop of whipped cream to amp up the taste.

Related Reading: Six Low Sugar Fruits According to a Dietitian

5. Greek Yogurt

Greek yogurt is not only a source of calcium and protein but also contains probiotics. Probiotics are good for gut health, and focusing on gut health may benefit someone with PCOS.  Including Greek yogurt as a snack is a great choice – and topping it with low-sugar granola is one option to liven up your snack time routine.

6. Fresh Vegetables

Fresh vegetables are a source of fiber essential for a healthy digestive system. Pairing julienned carrots and zucchini with cherry tomatoes, olives, and ranch dressing (or hummus) creates a satiating option to snack on.  

7. Boiled Eggs

Boiled eggs are a great source of protein. One medium-sized egg contains roughly 6 grams of protein. If you’re looking for a way to spruce up your eggs, try adding a bit of our sun-dried tomato pesto. It’s a savory, protein-filled bite. 

The Bottom Line

Whatever PCOS-friendly foods you choose, you can make tasty and satisfying snacks—it just takes some ingenuity. Focusing on protein and fiber-rich snack options may help to stabilize blood sugar levels and keep you full. Aside from the snack options above, there are many others to choose from, so feel free to explore.

Disclaimer: This blog provides general information and discussions about health and related subjects. The information and other content provided in this blog, website, or in any linked materials are not intended and should not be considered, or used as a substitute for, medical advice, diagnosis, or treatment. Always consult your medical provider before changing your dietary approach and eating habits.