PCOS Knowledge
3 Common Foods High in Linoleic Acid You Should Drop: What You Need to Know
Discover three common foods high in inflammatory linoleic acid that affect PCOS: mayonnaise, salad dressings, and packaged baked goods.
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By the PCOS Meal Planner Editorial Team
First Published: 16 November 2024
Last reviewed: 16 November 2024
2 min read
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After learning about how cooking oils can increase inflammation, let's identify three common foods high in linoleic acid (LA) that might be affecting your PCOS symptoms.
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1. Store-Bought Mayonnaise
Why It's Problematic
Made with soybean or canola oil (50-60% LA)
Often contains added sugars
Hidden in many prepared foods
Better Alternatives
Make homemade mayo with avocado oil
Use Greek yogurt in recipes
Try mashed avocado
2. Commercial Salad Dressings
Why They're Issues
Usually made with sunflower/soybean oil
Contains multiple inflammatory oils
Often used daily
Better Options
Make dressings with olive oil
Use vinegar and herbs
Try lemon juice based dressings
3. Packaged Baked Goods
Why They're Problematic
Contains vegetable/seed oils
High in processed fats
Often combined with sugar
Better Choices
Bake at home using better oils
Choose coconut oil based treats
Look for olive oil baked goods
Easy Swaps to Make Today
For Mayonnaise
Try our recipes:
Olive oil-based spreads
Homemade dips
For Salad Dressings
Make these instead:
Olive oil and lemon
Apple cider vinaigrette
Tahini-based dressing
For Baked Goods
Try these alternatives:
Reading Labels
Watch for these ingredients:
Soybean oil
Vegetable oil
Sunflower oil
Cottonseed oil
Canola oil
Making the Transition
Week 1: Replace Mayo
Buy or make better alternatives
Read sandwich spread labels
Try new recipes
Week 2: Switch Dressings
Clear out old dressings
Make fresh alternatives
Learn simple recipes
Week 3: Transform Baking
Stock better oils
Find new recipes
Practice with alternatives
Shopping Tips
Look for products made with:
Olive oil
Avocado oil
Coconut oil
Macadamia nut oil
Pro Tip: Prepare batches of PCOS-friendly alternatives on weekends to have them ready all week!
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PCOS Meal Planner Editorial Team
Researches and writes evidence-based PCOS nutrition content using primary peer-reviewed sources.
The PCOS Meal Planner Editorial Team researches every article against peer-reviewed evidence and current clinical practice guidelines from the Endocrine Society, the AE-PCOS Society, ACOG, and Cochrane systematic reviews. New clinical articles are reviewed by our contracted Registered Dietitian Nutritionist before publication.
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