8 Foods to Avoid When Taking Metformin for PCOS

Metformin is a medication commonly prescribed to women with Type 2 diabetes. It’s also frequently recommended to Cysters who’ve been diagnosed with polycystic ovary syndrome (PCOS), especially if they’re struggling with insulin resistance. (Which up to 80% of women with PCOS do struggle with!) Unfortunately, it’s not unusual for doctors to reach for that prescription pad right away!

While metformin can be helpful for some Cysters in managing symptoms like insulin resistance and irregular cycles, it’s not always the best fit for everyone. Some women experience side effects that make long-term use difficult—and that’s where natural alternatives can offer extra support. Studies show that supplements like Ovasitol and berberine may be just as effective as metformin in improving insulin sensitivity and hormone balance, without some of the unwanted side effects. As always, it’s important to work with your doctor and find what’s best for your body and your goals.

If metformin is something that works for you—or something you’re exploring—it can be even more effective when paired with sustainable lifestyle changes. Things like a gluten- and dairy-free anti-inflammatory diet, slow-weighted workouts, and stress-reducing habits support your body at the root level and help you build long-term results.

Every Cyster is unique, and what works beautifully for one person may not feel right for another—and that’s okay! You know your body better than anyone else, and feeling informed and empowered is key. In this blog, we’re walking through how to get the most out of your journey with metformin by combining it with habits that support your healing from the inside out. Let’s make sure every step you take—natural or prescribed—helps you feel your best.

8 Foods to Avoid When Taking Metformin for PCOS

While I’m always cheering you on to try a healthy, balanced, gluten- and dairy-free anti-inflammatory diet (you know how much of a difference it can make for your PCOS symptoms!), having the right nutrition becomes extra important when you’re taking medications like metformin.

Some foods can actually interfere with how metformin works in your body, keeping it from doing its job, and that means slower progress in managing your symptoms. That’s why I’ve put together this helpful list of foods to avoid while taking metformin, so you can start feeling better, faster!

How Does Metformin Help with PCOS?

Metformin works by helping your body become more efficient at handling glucose, and it all starts with an enzyme called AMPK. This enzyme plays a major role in how your body uses energy. When activated, AMPK helps your cells respond better to insulin, slows down the production of glucose in your liver, and reduces how much sugar gets absorbed from your food.

The result? More stable blood sugar levels and improved insulin sensitivity are two HUGE WINS for managing PCOS. If your doctor prescribed metformin, understanding how it works can empower you to make even better choices that support your body on this healing journey.

Some Cysters find that metformin helps manage their symptoms, but it’s not always easy to tolerate. Nausea, stomach upset, and fatigue are just a few of the side effects that can make it feel like more of a burden than a solution. And if you’ve ever tried stopping metformin, you might’ve noticed your symptoms coming right back—especially those linked to insulin resistance. That’s because the medication doesn’t fix the root issue—it just helps manage it.

The good news? You can support your body’s ability to process glucose naturally, without side effects or a long list of prescriptions. With the right lifestyle changes, like balanced nutrition, movement, supplements, and stress support, you can create long-term improvements in your insulin sensitivity and feel more in control of your health for the long haul.

As mentioned, Ovasitol and berberine have been shown to be even MORE effective than metformin without any of the downsides. For more on a holistic way to reverse PCOS symptoms, check out my full guide on natural symptom management with PCOS.

Should Metformin be Taken with Food?

To keep those not-so-fun side effects like nausea or an upset stomach at bay, it’s best to take metformin with your meals. Pair it with a balanced plate that includes fiber-rich veggies, lean proteins, and healthy fats (think olive oil, avocado, or salmon). This combo helps support stable blood sugar levels and makes it easier on your stomach, so you can focus on feeling better, not battling side effects! My go-to PCOS plate method that I teach in The Cysterhood app is 1/2 a plate of veggies, 1/4 of the plate with gluten-free, whole grain carbs, and 1/4 protein.

What Foods to Avoid While Taking Metformin for PCOS

High-Sugar Foods

It’s super important to keep your blood sugar steady while taking metformin, so loading up on sugary foods can totally work against you. When you eat high-sugar foods like soda, candy, pastries, or sweet snacks, it causes your insulin levels to spike, making it harder for metformin to do its job.

If those intense PCOS cravings for something sweet hit (we’ve all been there), reach for naturally sweet options like berries and pair it with a protein or fat. These pairs can help with blood sugar regulation.

For PCOS-friendly desserts and snacks for when the cravings hit (yes, I’m talking cake, cookies, and all the other good stuff), download The Cysterhood app for all my favorite recipes! 

Alcohol

Did you know that drinking alcohol can actually lower your blood sugar? When you drink, your liver stops releasing glucose because it’s too busy trying to process the alcohol. And, since metformin works by lowering the glucose your liver releases, mixing the two can cause your blood sugar to dip too low yikes! This can lead to hypoglycemia, or, in rare cases, a serious condition called lactic acidosis.

So, if you’re taking metformin, it’s best to skip the cocktails. And honestly, cutting back on alcohol is a great move for managing PCOS anyway so it’s a win-win for your hormones and your health! 

(Psst . . . you can find Ovasitol mocktails on the app so it doesn’t feel like you’re being so restrictive! See the photo on the left of this Pear & Raspberry mocktail I made for Cysters!)

Fried Foods

I totally get it, those fast food carvings can hit hard or just be more convenient sometimes. But if you’re taking metformin, it’s super important to steer clear of fried foods like French fries, onion rings, and chips. These greasy treats are packed with saturated fats, which not only raise your glucose levels but also trigger inflammation and worsen insulin resistance. On top of that, they can make side effects from metformin, like nausea or diarrhea, even worse.

But, you don’t have to give up your favorite savory treats forever! When those cravings hit, try making PCOS-friendly versions at home instead. (Bonus points if you’ve got an air fryer!) You’ll find tons of hormone-friendly comfort food recipes in The Cysterhood app, so you can treat yourself without setting back your progress.

Saturated Fats

While we’re on the topic of fried foods, let’s talk about saturated fats. Foods like butter, red meat, and full-fat dairy can make insulin resistance worse, which means your metformin won’t be working as well as it could. And, when you’re trying to manage PCOS symptoms, every little bit counts. 

Swap in lean proteins like lean cuts of beef, chicken, turkey, salmon, and eggs. These nourish your body without spiking inflammation or blood sugar. And if you’ve been following me for a while, you know I always recommend trying dairy-free options for 30 days to see if it impacts your symptoms.

Sugary Drinks and Fruit Juices

Sugary drinks like soda or processed fruit juices might taste good in the moment, but they can spike your blood sugar quickly—which is the opposite of what we want when you’re taking metformin. These rapid spikes can feed into insulin resistance and slow the progress you’re working so hard to make.

If you’re craving something sweet, opt for whole fruits instead! Enjoying fruit in its natural form—skin and all—gives you fiber, which helps slow down how sugar is absorbed in your body and keeps your blood sugar more stable. It’s a delicious and nourishing way to satisfy your sweet tooth without the crash.

If you’re craving something with flavor, you can also sip on hormone-balancing herbal tea!

Refined Carbohydrates

Refined carbs like white bread, cereal, and bagels are common pantry staples—but for many Cysters, they can spike blood sugar quickly and make it harder to manage insulin resistance, especially while taking metformin. Instead of cutting carbs completely (which we don’t recommend!), try swapping in more complex carbs like oats, fiber-rich veggies, and legumes. These digest more slowly, help keep blood sugar steady, and work with your PCOS goals—not against them.

Artificial Sweeteners

Even though artificial sweeteners aren’t technically sugar, they’re not exactly a free pass, especially if you’re taking metformin. When consumed in large amounts (like in diet sodas or sugar-free drinks), artificial sweeteners can mess with your gut microbiome and throw your hormones, like estrogen, out of balance.

Plus, some studies suggest they might reduce the effectiveness of medications like metformin. So while a little here and there isn’t the end of the world, it’s best to keep them in check, especially if you’re working to balance hormones and support your PCOS healing. 

(If you need a sweetener that won’t reverse your progress, I recommend xylitol.) 

Raw Cruciferous Vegetables

Eating your veggies is a must, especially when you’re healing PCOS, but some raw cruciferous veggies like broccoli, cauliflower, cabbage, and kale can be a little too much for your body to handle while taking metformin. Why? They’re packed with fiber, which is amazing for you… WHEN you drink adequate amounts of water.

Too much fiber without being properly hydrated and combined with metformin can lead to bloating, gas, and some uncomfortable digestive side effects. The fix? Remember to drink lots of water! Also, you can lightly steam or roast these veggies to make them easier on your stomach and space out your fiber intake throughout the day. Your gut (and hormones) will thank you! 

Start your PCOS healing journey with support from Ovafit and The Cysterhood!

Every Cyster’s PCOS journey is unique and that’s exactly how it should be! What works for one woman might not be the right fit for another, and that’s totally okay. Some Cysters find success with medications like metformin, while others feel more aligned with a natural approach.

If you’re leaning toward a more holistic way to manage your PCOS, I’ve got you covered. Pairing low-impact, slow-weighted workouts with a gluten- and dairy-free anti-inflammatory diet can do wonders for balancing hormones. And, when you add in the right supplements? That’s when the magic of targeting the root causes of your PCOS really starts to happen.

Our NSF-certified Ovasitol, MetaMulti Vitamin, and Berberine Advanced are my go-to picks for improving insulin sensitivity and stabilizing blood sugar two of the biggest root causes behind PCOS symptoms like fatigue, cravings, weight gain, and hormonal imbalances. 

You’ve got options, and I’m here to help you find what works best for YOUR body!