The PCOS Diet | What Should a Woman Eat?
Polycystic ovary syndrome (PCOS) is a hormonal disorder common among women of reproductive age. A hormonal disorder causing enlarged ovaries with small cysts on the outer edges
Women with PCOS may have infrequent or prolonged menstrual periods or excess male hormone (androgen) levels. The ovaries may develop numerous small collections of fluid (follicles) and fail to regularly release eggs. This hormone imbalance causes them to skip menstrual periods and makes it harder for them to get pregnant.
Maintaining a balanced diet and therefore a healthy weight can be key in managing PCOS symptoms, by improving the way the body processes glucose, and potentially improving fertility.
Eating better, in general, may help your gut issues and other uncomfortable manifestations of PCOS heal from the inside out.
Two of the primary ways that diet affects PCOS are weight management and insulin production and resistance.
Foods to Have for PCOS: By following healthy foods can lower inflammation, keep blood sugar levels in check, and help you maintain a healthy weight to mitigate the side effects of gut issues and other uncomfortable manifestations of PCOS.
- Healthy Fiber- A high-fibre diet offers many benefits to women with PCOS, such as lower insulin levels, and antioxidants which fight to lower inflammation, and better gut bacteria.
Many high-fiber foods contain prebiotics, which feed probiotics and help to nourish your gut microbiome
Try to include bananas, oranges, apples, mangoes, strawberries, raspberries, beans and legumes, Green leafy vegetable, salads, soups, bread and nuts.
- Eat Lean proteins-Eating more lean protein may help weight loss, as well as keeping you fuller for longer. Protein rich food like fish, egg, chicken, Milk and milk product, beans, nuts, pulses.
- Eat complex carbohydrates-Women with PCOS do not typically process carbohydrates correctly because of their high levels of insulin.
Complex carbohydrates are made up of sugar molecules that are strung together in long, complex chains. Complex carbohydrates are found in foods such as peas, beans, whole grains, and vegetables. Both simple and complex carbohydrates are turned to glucose (blood sugar) in the body and are used as energy.
They’re higher in fiber and digest more slowly. This also makes them more filling, which means they’re a good option for weight control.
Limiting carbohydrates, especially refined, nutrient-void carbohydrates, can lead to weight loss, which in turn decreases androgen levels responsible for acne, abnormal hair growth, and anovulation, or an irregular menstrual cycle.
Keeping carbohydrate intake low reduces the amount of insulin our bodies need to produce. Have complex and low G.I Foods in your diet.
Women with PCOS have been shown to have low-grade inflammation; elevated inflammatory signals can raise insulin, contributing to worsening of PCOS symptoms. The best inflammation-fighting antioxidant-filled foods include fruits, vegetables, whole grains, and unsaturated fats.
Foods to Avoid (or Have in moderation) for PCOS: Avoid the below foods as they are harder to digest for the body and restrict nutrient absorption.
1. Sugary Beverages
These are higher quality carbohydrates, Examples of sugary beverages to avoid on a PCOS diet include-Soda, Fruit juice, Bottled smoothies, Cold-pressed juices
2. Processed Food
All processed foods, many containing harmful chemicals, not only are poor for weight loss but can also destroy the gut microbiome. Instead of packaged foods example-Cakes, candy, cookies, and other sweets,Sweetened cereals,Ice cream with excess added sugar or sugar substitutes.
3. Saturated and Trans Fat
Women with PCOS should avoid saturated and trans fats which can be pro-inflammatory. Saturated fats, found in foods like overly processed meats, aren’t beneficial for weight loss or a healthy balanced diet.
4. Dairy products:
Reducing dairy intake could potentially help certain women with PCOS lose weight and help some of their hormonal PCOS symptoms. Why – because 70% of us are lactose intolerant at the age of 25 onwards. It becomes harder for the body to digest dairy and takes previous energy from the healing of PCOS tasks. If not avoid, limit the intake of dairy and dairy products, Artificial or heavily processed cheeses,Ice creams with sugar alcohols or tons of added sugar
Try our &Me PCOS drink is made of a unique blend that balances hormones from within.
&Me PCOS drink has 14 essential micronutrients that nourish the hormones and 5 Ayurvedic herbs that provide the right environment for the effective functioning of the hormones. Herbs like Ashwagandha helps to reduce stress and Shatavari, Queen of herbs, balances hormones and micronutrients like, Vitamin C boosts immunity.
Written By Nutritionist Annie Katare-
A post graduate in food and nutrition from Sarojini Naidu college Bhopal M.P.Having 10 year of experience in field of nutrition and dietetics
She strongly believes that a regular routine of health and fitness is the first step to a healthy lifestyle.