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Registered dietitian, functional nutritionist, & your new fertility BFF. I'm passionate about helping women thrive during preconception, pregnancy, and postpartum.




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Oatmeal contains high levels of minerals, such as magnesium and zinc, in addition to fiber and B vitamins. This makes it a great food option if you are struggling with PCOS. Oatmeal can be your quick fiber-rich breakfast, an afternoon snack or eaten really anytime of day! The ingredients are minimal, and you probably have them in your pantry already. It’s a win-win.

Which type of oats is best for PCOS?

The less processed it is the better! Instant oatmeal is the most processed form of oats. Then it’s old fashioned oats and lastly steel cut oats. Steel cut oats have a sharper texture than old fashioned oats that some people don’t enjoy. If it’s your preference, old fashioned oats would still be a healthy choice!

Which breakfast is best for PCOS? 

The best breakfast for PCOS is well balanced with lean protein, healthy fats, and whole grains/complex carbohydrates. As a bonus you could even add in some veggies, like if you were having a smoothie or eggs. 

Examples of lean protein choices for breakfast include:

  • Eggs
  • Nut butter (peanut, almond, etc.)
  • Nuts and seeds (chia seed, ground flaxseed, etc.)
  • Greek yogurt
  • Leftover fish or chicken — Hey, who says breakfast has to be “breakfast food”? 😉
  • Tofu
  • Some plant-based milks with protein like Ripple

Healthy fats such as polyunsaturated and monounsaturated fats are also important in helping us to feel full. These fats give us energy to start the day off right! We can get these healthy fats from foods such as salmon, sardines, avocado, nuts (walnuts, pistachios) and seeds (for example chia and ground flaxseeds).  

And last but not least, don’t forget the healthy carbs! Most women with PCOS think they have to avoid carbs and this is simply not true. Fruit, whole grains/complex carbohydrates are considered healthy carbs.

Best fruit choices for PCOS:

  • Whole, fresh fruit – all kinds!
  • Frozen fruit
    • Most of the time frozen fruit does not have added sugar. So there is nothing wrong with eating frozen fruit. 
  • Dried fruit without added sugars
    • Double check the nutrition facts label and try to avoid dried fruit with sugar. 
    • If it does have sugar remember this quick tip: Keep total added sugars under 25 grams per day for women

Examples of whole grains/complex carbs for breakfast include:

  • Whole grain bread or English muffin
  • Oatmeal
  • High fiber, low sugar cereal
  • Low sugar granola
  • Plantains/potatoes

Best Oat Recipes For PCOS

Chocolate Peanut Butter Cup Oatmeal:

1/4 cup rolled oats
1/2 cup unsweetened nut milk
1 tbsp all-natural peanut butter
1 serving chocolate protein powder
2 tsp ground flax seeds
1 tsp chia seeds
sea salt to garnish


Mix oats, flax seeds, chia seeds and nut milk in a bowl.

Microwave for 1-2 minutes

Stir in peanut butter and protein powder.

Top with a sprinkle of sea salt.

Looking for more Support?

Be sure to check out our Free Live Masterclass all about the top 3 ways to naturally enhance your fertility (perfect for those struggling with PCOS and hormone imbalances!) 

Is oatmeal good for pcos?


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