If you have polyendocrine metabolic ovarian syndrome (PMOS), formerly known as polycystic ovary syndrome (PCOS), there are things you can do to support your body, hormones, fertility and mental health. One everyday thing that can have a great impact is choosing the right foods for meals and snacks.
“In general, managing PMOS from a lifestyle approach encompasses your habits in nutrition, exercise, sleep and stress,” said Becky Hanzen, health coach at Avera Functional & Integrative Medicine. “We start with nutrition; don’t change everything all at once.”
In 2026, polycystic ovary syndrome (PCOS) was renamed to polyendocrine metabolic ovarian syndrome (PMOS), to recognize the complexity of this hormone-related disorder.
How High Insulin Negatively Affects PMOS
PMOS often makes losing weight hard — and in tandem, PMOS symptoms are exacerbated by excess weight. So one of the most important parts of a PMOS-friendly diet is helping you lose excess weight — as well as manage other uncomfortable symptoms. Even a 5% reduction in weight can have a drastic effect on alleviating symptoms and supporting fertility.
Women with PMOS often have extra insulin in the blood. Insulin is produced in the pancreas to manage glucose levels in the bloodstream by allowing cells in your body to absorb the glucose for energy and various other uses. However, when the cells in your body don’t respond as they should to insulin, then you have insulin resistance. Excess insulin and glucose stay in your bloodstream, which contributes to weight gain.
Foods that Support PMOS
Studies have shown that a Mediterranean-style nutrition plan positively impacts women with PMOS. It focuses on a lean protein and high fiber diet, supported by complex carbohydrates and healthy fats, to keep insulin under control in your stream.
The key components of the Mediterranean diet include:
- The rainbow in fruits (if you need a sweet treat, reach for nature’s candy)
- Non-starchy vegetables, such as leafy greens, broccoli, cauliflower and zucchini
- High-fiber, complex carbohydrates like whole wheat
- Healthy fats such as olive oil, coconut oil, nuts, seeds and avocado
- Lean proteins including beans, fish, chicken, turkey and Greek yogurt
- Grass-fed beef as it supports iron production
- Seasoning foods with herbs and spices
“Don’t lean on protein powders, shakes or bars as these aren’t complete proteins; a complete protein source contains all nine amino acids,” advised Hanzen. “Collagen supplements also don’t contain all the amino acids you need, but can be good for hair, nails, skin and joints.”
Effects of a PMOS-Friendly Diet
Eating a PMOS-friendly nutrition plan will not reverse or cure PMOS. However, you’ll notice that symptoms will be less severe and more manageable. Some of these benefits include:
- Less distressing emotions during menstrual period
- Less blood is passed during menstruation
- Lower levels of the androgen hormone, which causes acne, excess body hair and hair loss on the scalp
- Reduced excess insulin in the bloodstream
- Potential weight loss or better weight management
- Consistent energy levels and better sleep
“The results are different for everybody,” said Hanzen. “It just depends on what you’re struggling with and what improves through consistency.”
Foods to Avoid
Limiting some types of foods and ingredients will help reduce excess sugar in the bloodstream as well as inflammation in your body. If you have PMOS, try reducing:
- Butter and seed oils
- Processed meat, including bacon and sausages
- Sugar and salty processed foods, such as candy, frozen meals and crunchy snacks
- White and refined flour products, including white bread, cookies, cakes and pastries
- Adding sugar or table salt to snacks, drinks or meals
“Start reading food labels in grocery stores,” said Hanzen. “Ingredients that you want to avoid, and their amounts, can sneak into seemingly healthy foods.”
Tips From the Experts
If you have PMOS, you can begin eating more whole foods and reducing the amount of processed and sugary foods in your diet by yourself to start noticing benefits. However, by turning to a registered dietitian or health coach, you can get strategies about approaching meals that support PMOS.
Here are some of Hanzen’s tips:
- Eat meals every four to five hours
- Each meal should have 30 grams or more of protein, especially if you’re over 40. “This depends on the person and the amount of weight they need to lose,” said Hanzen. “Some people could get by with less protein — this can be determined by a nutritionist.”
- The first meal of the day should be especially protein heavy (if it’s carb heavy, you’ll crave more throughout the day)
- Eat a snack if your meals will span more than the four- to five-hour range
- Snacks should have protein and healthy fat (apple and piece of cheese, carrots and celery with low-sugar peanut butter)
Just remember, it’s hard to do anything perfectly. Regularly choosing nutritious food and avoiding the less nutritious stuff gets easier along the way and adds up in health benefits over time. It’s still OK to occasionally have what would be deemed “junk food.”
Hanzen’s final advice is this: “If you’re not feeling right about your menstruation and symptoms, go to your OB/GYN and see if you have a PMOS diagnosis. Having a diagnosis allows you and your extended care team to personalize a care plan to you.
Also, you don’t need a PMOS diagnosis or a referral to get help,” added Hanzen. “A registered dietitian, functional medicine physician or health coach certified in functional medicine can advise you on lifestyle changes that can improve a myriad of symptoms.”
