PCOS Grocery Shopping List

PCOS-friendly grocery shopping list focused on blood sugar balance, anti-inflammatory support, hormone regulation, and gut health. It avoids added sugars, refined carbs, and ultra-processed foods, while emphasizing whole, nutrient-dense options.

🥬 Produce

(Aim for organic where possible, especially for berries and greens)

Spinach, kale, arugula, mixed greens Broccoli, cauliflower, zucchini Carrots, cucumbers, bell peppers Avocados Sweet potatoes Onions, garlic Berries (blueberries, raspberries, strawberries) Apples, pears Lemons, limes Fresh herbs (cilantro, parsley, mint)

🍗 Proteins

(Look for organic, grass-fed, or wild-caught where possible)

Pasture-raised eggs Organic chicken breast or thighs Wild salmon, sardines, cod Grass-fed ground beef or bison Organic tofu or tempeh (if tolerated) Canned tuna or salmon (BPA-free) Protein powder (unsweetened, clean ingredients like pea, hemp, or collagen)

🥣 Grains & Starches

(Low glycemic and gluten-free options preferred)

Quinoa Brown rice or wild rice Steel-cut oats or rolled oats Lentils, chickpeas, black beans Buckwheat, amaranth, or millet (optional)

🥜 Healthy Fats

(Support hormone production and reduce inflammation)

Extra virgin olive oil Avocados Coconut oil (in moderation) Chia seeds, flaxseeds, hemp seeds Nut butters (almond, cashew, sunflower) Walnuts, almonds, pumpkin seeds

🥛 Dairy Alternatives

(Unsweetened, no gums or carrageenan if possible)

Unsweetened almond milk, coconut milk, or cashew milk Plain coconut yogurt or almond yogurt Dairy-free cheese (if desired, clean-label brands like Miyoko’s or Violife)

🌿 Pantry Staples

Apple cider vinegar Tamari or coconut aminos Canned tomatoes (BPA-free) Bone broth or vegetable broth Cacao powder (unsweetened) Herbal teas (spearmint, ginger, dandelion, rooibos) Cinnamon, turmeric, cumin, oregano, paprika Raw honey or stevia (in moderation) Gluten-free pasta (chickpea, lentil, or brown rice based)

🧊 Frozen Items

Berries Cauliflower rice Chopped spinach or kale Mixed veggie stir-fry blends Wild-caught fish fillets