12 Fruits That Are Good for PCOS

Polycystic Ovary Syndrome (PCOS), now also referred to as Polyendocrine Metabolic Ovarian Syndrome (PMOS), is one of the most common causes of infertility, affecting around 1 in 10 women in the UK. The NHS estimates it affects roughly 1 in 10 women of reproductive age, many of whom are undiagnosed.

Managing PCOS (PMOS) through diet, lifestyle and targeted supplements can have a powerful impact on fertility, and fruit can play an important supporting role.

Fruits provide antioxidants, fibre and essential vitamins that support hormonal balance and improve insulin sensitivity, both of which are critical when trying to conceive with PCOS (PMOS).

An important update: On 12 May 2026, an international consensus published in The Lancet renamed Polycystic Ovary Syndrome (PCOS) to Polyendocrine Metabolic Ovarian Syndrome (PMOS). The new name reflects what we now understand about the condition's wider hormonal effects, including its impact on egg development and ovarian function, which we explore below. Both names will be used during the transition to the 2028 ICD update. Read our explainer on what the rename means for your hormones and fertility.

One of the most common questions we hear from women managing PCOS (PMOS) is whether fruit is safe to eat. The short answer is yes, but the type of fruit and how you eat it matters. Choosing fruits with a lower glycaemic index, eating them with protein or fat, and spreading intake across the day can all help manage the insulin spikes that sit at the heart of PCOS. Here are 12 of the best.

Top 12 fruits that support PCOS (PMOS) and fertility

1. Berries (blueberries, raspberries, strawberries)
   Berries are among the best fruit choices for PCOS (PMOS) because they are rich in antioxidants and sit low on the glycaemic index, meaning they cause a slower, steadier rise in blood sugar. The anthocyanins in blueberries in particular have been linked to reduced inflammation, which is a known driver of hormonal disruption in PCOS. A handful of mixed berries with Greek yoghurt makes an ideal breakfast or snack.
2. Avocados
   Technically a fruit, avocados are high in monounsaturated fats and fibre, both of which help stabilise blood sugar and support the production of sex hormones. The healthy fat content also aids the absorption of fat-soluble vitamins such as vitamin D, which is frequently deficient in women with PCOS (PMOS). Half an avocado with eggs is a particularly PCOS-friendly combination.
3. Apples
   Apples are high in pectin, a soluble fibre that slows digestion and helps prevent blood sugar spikes. They also contain quercetin, an antioxidant with anti-inflammatory properties that may support hormonal balance. Eating apples with the skin on maximises the fibre content, and pairing them with a small handful of nuts makes them even more blood-sugar friendly.
4. Kiwi
   Kiwi is exceptionally high in vitamin C and has a lower glycaemic index than many people expect. Vitamin C plays a role in progesterone production and has been studied for its potential to support ovulation in women with hormonal irregularities including PCOS (PMOS). Two kiwis provide more vitamin C than an orange and significantly less sugar than most tropical fruits.
5. Pomegranate
   Pomegranate is rich in polyphenols and antioxidants that may benefit uterine lining health and improve circulation to the reproductive organs. Some early research also suggests pomegranate may help reduce testosterone levels in women with PCOS (PMOS), though more evidence is needed. The seeds can be added to salads or yoghurt for an easy way to include it regularly.
6. Cherries
   Cherries have natural anti-inflammatory properties and are one of the few dietary sources of melatonin, a hormone that influences the regulation of other hormones including those involved in the menstrual cycle. They also have a low glycaemic index despite their natural sweetness. Tart cherries tend to have a higher antioxidant content than sweet varieties.
7. Pears
   Pears are high in soluble fibre, particularly near the skin, which makes them gentle on digestion and helpful for managing insulin resistance in PCOS (PMOS). They also contain isoflavones, plant-based compounds that may support oestrogen balance. Pears are a good option for those who find other fruits cause digestive discomfort alongside their PCOS symptoms.
8. Oranges
   Oranges are a well-known source of vitamin C and folate, both of which are important for ovulation and egg health. Folate in particular is essential for anyone trying to conceive, supporting healthy cell division in the earliest stages of pregnancy. Eating whole oranges rather than juicing them preserves the fibre that helps slow the release of natural sugars, which is especially important for those with PCOS (PMOS).
9. Plums
   Plums provide fibre and antioxidants while having a relatively low impact on blood sugar compared to sweeter fruits. They also contain sorbitol, which supports digestive regularity, and vitamin K, which plays a supporting role in hormone metabolism. Dried plums (prunes) offer a more concentrated source but should be eaten in smaller amounts due to their higher sugar content.
10. Guava
    Guava is an excellent source of vitamin C, folate and dietary fibre, making it well suited to supporting hormone balance and immune function in those with PCOS (PMOS). It also has a lower glycaemic index than many tropical fruits. Fresh guava is widely available in UK supermarkets and can be eaten whole, skin and all, for maximum fibre benefit.
11. Grapefruit
    Grapefruit contains naringenin, a flavonoid that may support oestrogen metabolism and help the body process hormones more efficiently. However, grapefruit and grapefruit juice interact with a number of medications including some fertility drugs, so always check with your GP or fertility specialist before including it regularly if you are on any prescribed treatment.
12. Lemons
    Lemons support liver function and digestion, both of which are important for hormone regulation since the liver is responsible for breaking down and clearing excess hormones from the body. This is particularly relevant in PCOS (PMOS) where oestrogen and androgen imbalances are common. Starting the day with warm water and lemon is a simple way to support this process.

Why fruit quality and timing matters for PCOS (PMOS)

For women with PCOS (PMOS), insulin resistance is often a central issue. When cells become less responsive to insulin, the body produces more of it to compensate, which in turn can drive up androgen levels and disrupt ovulation. This is why the type of fruit you eat and how you eat it matters as much as which fruits you choose.

Lower glycaemic fruits cause a slower rise in blood sugar and a gentler insulin response. Pairing any fruit with a source of protein or healthy fat, such as nuts, seeds, Greek yoghurt or avocado, slows digestion further and reduces the glycaemic impact. Eating fruit as part of a meal rather than on its own, and spreading intake across the day rather than consuming large amounts at once, are both practical steps that can make a meaningful difference over time.

Whole fruits are always preferable to juices. Juicing removes most of the fibre that regulates how quickly sugars enter the bloodstream, which means even naturally healthy fruits like oranges and pomegranate can cause a rapid blood sugar spike when juiced.

Zita West PCOS Support Pack

Combines inositol, folate, omega-3 and vitamin D, the key nutrients that research supports for hormonal balance and fertility in those with PCOS (PMOS).

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Supplements to support PCOS (PMOS) and fertility

In addition to a nutrient-dense diet, certain supplements have strong evidence behind them for supporting hormonal balance and fertility in those with PCOS (PMOS):

• Inositol: Myo-inositol has been widely studied for its role in insulin sensitivity and ovarian function in PCOS (PMOS). Shop Zita West Inositol and Folate
• Folate (not folic acid): Crucial for cell division and recommended in bioavailable forms for PCOS (PMOS), as synthetic folic acid may not be well absorbed by those with MTHFR gene variations. Our Inositol and Folate uses Quatrefolic for optimal absorption.
• Vitamin D: Deficiency is common in women with PCOS (PMOS) and is linked to disrupted hormone regulation and immune function.
• Omega-3: Helps reduce the chronic low-grade inflammation associated with PCOS (PMOS) and supports hormonal balance throughout the cycle.

For those with PCOS (PMOS) looking to support their fertility, we recommend the Zita West PCOS Support Pack, which brings all four of these nutrients together in one place.

Lifestyle tips to support PCOS (PMOS)

• Exercise regularly. Moderate activity such as walking, yoga or resistance training is particularly beneficial for insulin sensitivity in PCOS (PMOS).
• Prioritise sleep and manage stress through mindfulness or breathwork, as cortisol can worsen hormonal imbalance in PCOS (PMOS).
• Focus on whole, unprocessed foods with a low glycaemic load.
• Track ovulation if trying to conceive, but do not rely solely on OPKs as they can give misleading results with PCOS (PMOS).

FAQs

Can people with PCOS (PMOS) eat fruit?

Yes. Fruits are rich in vitamins, antioxidants and fibre. The key is to choose lower glycaemic options and pair them with fats or protein to avoid blood sugar spikes.

Which fruit is best for PCOS (PMOS) and fertility?

Berries, apples, kiwi and avocado are among the best choices, thanks to their low glycaemic index and nutrient density.

Can eating fruit help regulate hormones with PCOS (PMOS)?

Yes. Fruit rich in antioxidants and fibre can support hormone detoxification, reduce inflammation and help regulate insulin, all of which are particularly relevant in PCOS (PMOS).

What is the best folate supplement for PCOS (PMOS)?

We recommend a bioavailable form such as methylfolate or Quatrefolic. Synthetic folic acid may not be well absorbed by some individuals with PCOS (PMOS) due to MTHFR gene variations. Learn more about the difference between folate and folic acid here. Our Inositol and Folate supplement uses Quatrefolic for optimal absorption.

Can I take inositol and folate together for PCOS (PMOS)?

Yes. Inositol and folate are frequently combined in PCOS-specific supplements because they work together to support insulin sensitivity and egg quality. Our Inositol and Folate supplement combines both in a clinically informed ratio.

What is the difference between PCOS and PMOS?

PMOS (Polyendocrine Metabolic Ovarian Syndrome) is the new name for PCOS, adopted following an international consensus published in The Lancet in May 2026. The condition is the same but the new name better reflects its wider hormonal and metabolic effects. Read our full explainer on the PCOS to PMOS rename.

External references: NHS: Polycystic ovary syndrome (PCOS)  |  The Lancet: PMOS consensus 2026

Note: Always consult with a fertility specialist or GP before starting any new supplement routine.