Ten quick questions about how you actually eat. We turn them into a single 0 to 100 inflammation score and tell you the exact swaps that lower it fastest.
Modelled on the Dietary Inflammatory Index food groupsGet a 7-day anti-inflammatory, low-glycemic meal plan built around your PCOS phenotype, with the grocery list done for you.
Take the 60-second quizThe Dietary Inflammatory Index is a validated research tool that scores foods by their effect on inflammatory markers in the blood. This quiz applies the same logic to the ten food groups that matter most for PCOS. Anti-inflammatory choices, oily fish, extra-virgin olive oil, vegetables, berries, nuts, turmeric, and ginger, pull your score down. Pro-inflammatory choices, seed oils, refined carbohydrates, added sugar, ultra-processed foods, and fried food, push it up. The result is a single number from 0 (strongly anti-inflammatory) to 100 (highly inflammatory).
It is a screening estimate, not a lab test. Its value is in showing you which parts of your diet contribute the most inflammatory load, so you can swap the few things that move the needle most rather than overhauling everything at once.
Women with PCOS carry, on average, around 95 percent higher C-reactive protein, a key inflammatory marker, than women without it, even at the same body weight. That inflammation worsens insulin resistance, which drives the ovaries to overproduce androgens, which produces the visible symptoms: irregular cycles, acne, hair changes, and weight gain. Because inflammation sits near the front of that chain, lowering it tends to improve everything downstream. In clinical trials, anti-inflammatory eating patterns lower both inflammatory markers and insulin resistance over 8 to 12 weeks.