Can Fibre Improve PCOS Parameters?
UPDATED: JANUARY 2026
Polycystic ovary syndrome (PCOS) is the most common endocrine and metabolic disorder in reproductive-aged women. Whenever I mention PCOS to my clients, many of them say that they don't have cysts on their ovaries. Here's the thing, you can be diagnosed with PCOS without having cysts.
As of 2023, the Rotterdam Criteria used to diagnose PCOS was updated. Only 2 of the 3 criteria are needed for a diagnosis. They include:
Irregular cycles and ovulation dysfunction
Biochemical hyperandrogenism or Clinical Hyperandrogenism
Ultrasound and polycystic ovarian morphology or Anti-Müllerian Hormone
In addition to assessing a person’s testosterone levels, it’s important to also look at their fasting insulin and glucose. There’s a significant relationship between PCOS and insulin resistance. Women with PCOS are more likely to have insulin resistance compared to those without the condition.
Fibre & Insulin Resistance
Increasing fibre intake can have positive effects on insulin resistance. Higher consumption of dietary fibre, especially from high-quality carbohydrate sources rich in fibre, has been associated with improved insulin sensitivity and glycemic control.
Fibre is a complex carbohydrate that isn't digestible. There are 2 types - soluble and insoluble. Soluble helps to lower things like blood glucose and cholesterol. While insoluble helps to bulk up stool, improve motility, and it can also increase insulin sensitivity.
However, many of us don't eat nearly as much fibre as we should. A low-fibre diet is associated with many health problems including type 2 diabetes and metabolic syndrome (which is essentially a cluster of syndromes including increased blood pressure, high blood sugar, excess body fat around the waist, and abnormal cholesterol or triglyceride levels).
Fibre can help regulate blood glucose by slowing it's absorption in the blood, which then improves glucose tolerance.
PCOS & Fibre
Those with PCOS who don’t eat the daily recommended intake of fibre tend to have increased testosterone and DHEAS levels. Something else to be mindful of is that insulin resistance may actually worsen androgens (callback to criteria #2).
Including more fibre-rich foods in your diet may lower insulin resistance, manage high androgen levels and improve those PCOS parameters.
A woman’s daily fibre intake
Women should be aiming for 25g of fibre per day. While people with PCOS are recommended a slightly higher amount of 30-35g per day.
Is it realistic to attempt 25-30g of fibre when you’re currently only reaching 10g? Probably not. To build a good habit, consider creating a habit of improving one meal first, and then moving onto the next meal once you’re in a good routine.
Moreover, as you increase your fibre intake, be sure to increase your water intake as fibre can binds water (and you don’t want to cause digestive discomfort)
High Fibre Snack Ideas
Foods that are rich in fibre include fruits, vegetables, beans and legumes, as well as grains. Some fibre-rich foods include:
Raspberries - 4g of fibre for 1/2 cup
Pear - 5.2g of fibre for 1 medium pear
Apple - 3.3g of fibre for 1 medium apple
Brussel sprouts (cooked) - 3.2g of fibre for 1/2 cup
Carrots - 3g of fibre for 1 large carrot
Lentils (cooked) - 10.4g for 2/3 cup
Black beans (cooked) - 7.5g for 1/2 cup
Peanut butter (chunky) - 2.6g for 2 tbsp
Brown rice (cooked) - 1.8g for 1/2 cup
Rolled oats (cooked) - 4.2g for 3/4 cup
Snack ideas include:
Vegetables and hummus
Avocado and whole grain toast
Chia seed pudding
Roasted edamame
Next Steps
Dietary fibre plays an important role in PCOS by supporting blood sugar regulation, hormone metabolism, and gut health. Adequate fibre intake can help reduce insulin resistance, support regular bowel movements, and promote more stable energy throughout the day.
If you’re navigating PCOS or working toward better cycle and metabolic health, ongoing education can be incredibly supportive. I share evidence-informed, low-pressure insights on PCOS, fertility, and hormonal health in my newsletter. You’re welcome to join if it feels helpful for where you are right now.