What you eat matters! Especially when it comes to snack food because let's face is, most snacks aren't healthy, they are processed and loaded with artificial colors and sugar. Did you know that in a healthy PCOS diet, the right snacks can actually benefit! That's right, as long as you are eating the right foods, snacking could be the answer you are looking for. 

Studies show that we are more likely to eat unhealthy foods when we are stressed or when we get caught between meals unprepared. So preparing for smart snacking can make a huge difference in your overall nutrition and PCOS journey. 

So YES, you can help manage your PCOS symptoms by keeping PCOS-friendly snacks on hand.

One way to find the right snacks for your PCOS lifestyle is to understand how foods affect your symptoms. For example, eating refined sweets can cause blood sugar spikes, making insulin resistance worse. A diet full of processed foods can also cause inflammation. This may show up as stomach issues like slow digestion. 

On the other hand, adding healthy foods to your diet can help ease PCOS symptoms. Fiber-rich veggies help improve digestive issues and regulate your blood sugar. 

Believe it or not, cutting back on food and eating hardly anything throughout the day actually doesn't help you lose PCOS weight. A healthy hormone balance can be restored by eating more nutritiously rich foods and cutting out processed, sweets that can be easy to grab on the run. Which is why planning ahead with nutrient-dense snacks can be a great solution.

Benefits of Snacking

Raw vegetables, fresh fruits, nuts, and plain yogurt are nutrient-dense snacks that are recommended in the Dietary Guidelines for Americans 2020-2025. These are following benefits of snacking 

  • Boosts energy levels if blood glucose levels drop after several hours without eating.
  • Keeps your appetite in check so you don't overeat the next time you eat.
  • Fresh fruit or nuts, for example, provide extra nutrients.
  • A person who is unable to eat full meals due to illness may benefit from nutrient-dense snacking.

PCOS-Friendly Foods & Snacks Ideas

A sustainable diet and lifestyle change requires consistency and simplicity. This is not a place where you'll find elaborate, fancy snacks that take an hour to prepare. You can take your PCOS snacks game to the next level with these easy and healthy ideas. These are following friendly foods for PCOS:

Almond Butter

Eating almonds can relieve polycystic ovary syndrome (PCOS) symptoms.

Almonds are rich in MI (Myo-inositol), a phytic acid that relieves the symptoms of PCOS. MI is part of the vitamin B complex, which regulates hormones and ovarian function. Therefore, nuts are the best snacks for PCOS.

Additionally, recent studies suggest nuts have benefits beyond heart health for PCOS patients. It helps balance hormones and treat insulin resistance.

Pumpkin seeds

Women trying to beat PCOS face a set of dietary restrictions. It is thus beneficial to include pumpkin seeds in the diet in order to improve hormonal balance.

Pumpkin seeds have the following benefits for women with PCOS:

  • Reduces hair loss
  • Fatty acids essential to human health
  • Reduces cholesterol levels
  • Magnesium-rich food
  • Women after menopause are less likely to develop osteoporosis with this supplement

Due to their high magnesium content, they also help to build bones. As well as containing tryptophan, an amino acid that improves sleep patterns. A spoonful of pumpkin seeds before bedtime can help women with PCOS sleep better.

Protein Bars

The energy bar industry has come a long way. The demand for healthier ingredients and fewer additives is driving food companies to produce bars with fewer additives. Some bars contain ingredients that are helpful for PCOS, such as nuts and seeds, fiber (both natural and added, such as inulin or chicory root), protein, and even cacao.

There are some/or all of the following ingredients in the best energy bars for PCOS:

  • Snacks should contain no more than 200 calories.  Depending on your needs, the exact amount depends on your diet.
  • Carbohydrates should be between 20 and 25 grams. Most women are concerned with finding a bar that contains the fewest carbs. You should be careful about really low carb bars since they usually contain artificial sweeteners.
  • Protein should be at least 15 grams.
  • Fiber should be at least 4 grams. But be careful here too, as some bars are so high in fiber that they can cause your intestines to rupture!
  • Sweetener-free
  • Fats of at least 8 grams. Fat phobia is a thing of the past. The benefits of fat are numerous. Healthy fats are found in nuts and seeds.
  • There should be as little added sugar as possible (note that most labels do not yet list "added sugars").
  • Minimize the use of additives

Coconut yogurt 

The tasty and flavorsome dish is becoming more and more popular on a daily basis. Furthermore, it contains natural sugars, is lactose-free, and is suitable for vegans, paleos, or plant-based diets. As well as being healthy and nutritious, the item also has a number of other benefits.

Coconut yogurt has the following nutritional value per 100 grams:

  • Energy: 172 kcal
  • Carbohydrate: 6.1 g
  • Protein: 1.5 g
  • Fats: 15.9 g
  • Sugar: 1.4 g
  • Sodium: 5 mg
  • Saturated fat: 14.7 g

Dark chocolate

Do dark chocolates benefit PCOS patients? In addition to being a great relish, dark chocolate is also incredibly healthy for people with PCOS. Dark chocolate's high cocoa flavanol content may help reduce symptoms of PCOS by providing antioxidant and anti-inflammatory properties. PCOS women may have lower levels of minerals such as magnesium, zinc, copper, and calcium in their bodies.

Chocolate has five health benefits

  • A lower BMI may be associated with regular chocolate consumption
  • Insulin sensitivity may be increased by chocolate
  • Stress can be reduced by chocolate
  • Heart-healthy chocolate
  • Serotonin is increased by chocolate

Roasted Veggies

You can eat these nutritional superstars raw, steamed, roasted, grilled, boiled, broiled, or sautéed. Toss them with herbs, melted butter, and lemon juice, or dip them in yogurt or hummus. PCOS vitamins, minerals, fiber, and unique bioactive phytocompounds found in vegetables are essential to glucose regulation, reducing meta-inflammation, reducing oxidative stress, and lowering the risk of getting a cardiovascular disease or any other chronic disease, as well as dying from it. There is a lot of dietary sulfur in crucifers, such as broccoli, cauliflower, and Brussels sprouts, and it is essential for the production of glutathione, the body’s master antioxidant. String beans, wax beans, and pole beans are legumes that provide protein, fiber, and folate, but are actually legumes. Women who eat them regularly may reduce their chances of developing osteoporosis because they are a good source of silica, a mineral essential to connective tissue and bone support.


Foods that are naturally colored (no food dyes!) are healthier. Colors in fruits and vegetables are derived from plant antioxidants. Eat the rainbow every day, and you'll thrive with PCOS!

Additionally, women with PCOS need to avoid foods which trigger secondary inflammation, which results in endocrine disruption, weight gain, and cardiovascular disease.

If you are looking for an extra boost in your PCOS journey try adding a scoop of S'moo Ovary Good to your healthy smoothie everyday! Women everywhere are raving about the benefits and paired with your new healthy snack plan, you'll be going in a great direction to finding balance with your hormones. 

Medical disclaimer:

*The content in this article is provided for informational purposes only. This is not intended to prevent, diagnose, treat, or cure any health conditions. It is not a substitute for professional medical advice or consultation. Talk to your doctor before making changes to your healthcare regimen.