One of the most challenging parts about managing Polycystic Ovary Syndrome (PCOS) is learning how to nourish your body in a way that keeps your blood sugar stable and keeps you feeling good. After 20 years as a registered dietitian nutritionist, I’ve collected a variety of PCOS-friendly snack ideas that are yummy, easy to prepare, and pack a nutritional punch! 

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Whether you’ve recently been diagnosed with PCOS or have been navigating the condition for years, you have likely heard over and over again about the importance of eating well and exercising. It’s true that both nutrition and movement are the cornerstones of effective PCOS management – but you don’t have to go it alone. We’re here to help!

Here’s a brief recap of how this complex endocrine disorder works:

• PCOS is an endocrine disorder that causes hormonal imbalances in up to 15% of women.
• These imbalances spark an array of symptoms such as weight gain, acne, hirsutism (growth of hair you DON’T want), hair loss (thinning of hair you DO want), and insulin resistance.
• Long-term effects can include fertility issues, weight gain, diabetes, high blood pressure, and even heart disease. 
• The #1 way to stave off those negative effects and manage PCOS symptoms? Making adjustments to your diet and lifestyle, increasing physical activity, and practicing good self care. 

Insulin resistance (IR) is a condition where the pancreas still produces adequate levels of insulin, but the cells don’t respond to it properly. This results in the pancreas over-producing insulin called compensatory hyperinsulinemia in an attempt to lower circulating blood glucose levels.

Over time, the pancreas ‘tires’ of this excess secretion and doesn’t make enough insulin to keep blood glucose levels in the normal range. When this occurs, a person is diagnosed with diabetes. 

How to avoid diabetes: Eating balanced meals and snacks and incorporating regular movement are two of the best ways to mitigate or manage insulin resistance and reduce your risk of developing diabetes. 

Smaller, more frequent meals or snacks (and ideally, not skipping meals) can often be helpful for PCOS or anyone trying to optimize their nutritional balance. It helps keep hunger at bay and blood sugar stable, and can even help with Metformin tolerance (for those on this commonly used medication).

Here on the Illume Fertility Nutrition Team (that’s Jennifer Walsh and I), we believe that consistency and simplicity are key to sustainable diet and lifestyle changes. So, you won’t find any complicated, fancy, takes-an-hour-to-prep kind of snacks here.

Just easy, healthy ideas to help you up your PCOS snack game and nourish your body.

#1 Apple (or Any Fruit) or Celery + Nut Butter

The classic combo! Quick to prepare ahead of time, and great on the go, the healthy fats in the nut butter (think: almond, peanut, cashew, etc.) will keep you fuller longer and help balance out the crisp, delicious, fiber-rich apple slices or celery sticks. 

#2 Whole Grain Cracker + Cheese

Another no-brainer snack idea that most people enjoy – crackers and cheese! Just make sure you’re choosing whole grain crackers whenever possible, and pair with your favorite cheese for the perfect bite.

#3 Peanut Butter Energy Balls

For these delicious treats, use your choice of nut butter, oats and dark chocolate or dried fruit (like cherries). You can also add unsweetened coconut flakes for some added flavor. A sample recipe can be found here.

#4 Greek Yogurt + Berries

Nice and simple! Just scoop out some plain Greek yogurt (full fat will help keep you fuller longer) and top with your favorite strawberries, raspberries, blueberries or blackberries for a great snack that feels more like dessert.

#5 Roasted Chickpeas or Edamame

Another easy (fiber and protein-rich) on-the-go option! If you’re using pre-packaged chickpeas or edamame, just be mindful of any added ingredients (especially sodium) in order to keep this snack as healthy as possible. 

#6 Pretzels + Hummus (or Nut Butter)

Swap out pretzels for veggies like cucumber or carrots if you prefer!

#7 Cottage Cheese + Whole Wheat Crackers (or Fruit)

If you’re a cottage cheese fan, try pairing a serving with some whole wheat crackers or fruit.

#8 Granola or Protein Bar

Sometimes you just need an easy-to-grab snack as you run out the door (or one you can keep in your purse or car for snack emergencies). Look for ones that are lower in added sugars and fillers, and higher in protein. Examples we love are Kind Bars and LÄRABAR.

#9 Veggies + Hummus + Pita

This filling option is perfect for those times when a light snack just isn’t going to cut it! Choose your favorite vegetables (we love snap peas, carrots, or baby bell peppers for no-cutting-needed options) and pair them with your favorite hummus and some whole wheat pita bread to keep your energy up between meals.

#10 Mini Quinoa Kale Quiche

Looking for a nutritious snack you can eat served warm or cold? Try these mini quiches, which are packed with nutrient-dense quinoa, kale, eggs and other yummy ingredients. 

We wish you all the best on your PCOS journey – you’ve got this!