Polycystic ovary syndrome (PCOS) is one of the most common endocrine disorders in females which is non-curable. However, with proper diet and lifestyle changes, you can manage the PCOS symptoms. Approximately 1 in 10 women suffer from PCOS and many of them suffer it silently without taking any action. Whether you have just been diagnosed with PCOS or have been dealing with your condition for years, there are a number of things that can help manage and reduce symptoms, including hormone therapy and nutrition. Here are some of the foods that you can take with PCOS and some to avoid. However, before you change your diet or lifestyle it is always advisable to consult with a specialist to follow the right path. As it is a hormonal imbalance there is hardly a ‘one size fits’ solution for all.
Related post – Dieting vs. Lifestyle Changes
How nutrition helps with PCOS symptoms
Though maintaining a proper diet may not be the only solution to get rid of PCOS symptoms but with a proper diet, you can maintain a healthy weight which in turn reduces PCOS symptoms. Many women with this specific disorder find that a low carb, high protein diet is very effective for weight loss with PCOS. It’s true that only weight management is not the only solution for PCOS however, as the nutrients you consume can have a direct impact on your hormone production, and therefore eating certain nutrients can help alleviate symptoms at a hormonal level.
Foods that are suitable for PCOS
If you are diagnosed with PCOS then try to add the following food items to your diet.
Leafy vegetables
For anyone whether suffering from PCOS or not green leafy vegetables are a good call. These nutrients rich and low-calorie foods are ideal for weight loss. Such green leafy vegetables are also rich in Vitamin B whereas most women suffering from PCOS show Vitamin B deficit. This particular vitamin is linked to many PCOS symptoms, including:
- Insulin Resistance
- Irregular Periods
- Hirsutism (excess hair growth)
- Obesity
- Difficulty Conceiving
Lean Meat
Eating lean meat is essential for any healthy diet. This includes fish and chicken. This is especially true for PCOS suffers, who may find weight loss more difficult due to hormonal imbalances. organic, meat is just as important as keeping an eye on the fat content of your food. Non-organic meat usually contains higher levels of hormones, which are given to the livestock, and this can directly impact human hormone levels. Organic meat on the other hand usually has much lower levels of animal hormones, making it safer to eat if you are experiencing a hormonal imbalance.
Healthy fats
Healthy fats like avocado, oily fish are extremely important for eating with PCOS. Healthy fats are a source of essential fatty acids, which are key components in the maintenance of cell walls. Not only that, but they are key for the proper balancing of your hormones, as well as controlling your weight. Omega 3, a fatty acid that can be found in sources such as fish or flax seeds, helps to:
- Regulate Hormones
- Reduce your body’s sensitivity to prolactin, a hormone which can suppress ovulation
- Increase blood flow to the uterus
- Increase egg white cervical mucus which helps sperm reach the egg
- Help regulate your menstrual cycle
Antioxidants
Women with PCOS have been shown to have a higher level of oxidative stress, which can then be combatted by eating higher levels of antioxidants in our diet. Here are the top 10 antioxidant foods –
- Goji berries
- Wild blueberries
- Dark chocolate
- Pecans
- Artichokes (boiled)
- Elderberry
- Kidney beans
- Cranberries
- Blackberries
- Cilantro
Other high antioxidant foods not listed above, which are still great sources and highly beneficial, include common foods like:
- tomatoes
- carrots
- pumpkin seeds
- sweet potatoes
- pomegranates
- strawberries
- kale
- broccoli
- grapes or red wine
- squash
- wild-caught salmon
Wholegrains
Women suffering from PCOS are more likely to develop Type 2 diabetes whereas whole grains contain a high level of fiber that manages insulin levels. High-fiber foods, such as oats, beans, nuts, dried fruit, or wholegrain rice, are slow-release carbohydrates. This means that they release sugar into the blood at a slower, more regular pace, and are therefore less likely to cause the spikes in blood sugar levels associated with type 2 diabetes.
Foods to avoid with PCOS
Here is a list of foods that should be avoided by women suffering from PCOS
- Bread, baked goods, crackers, pasta, and cereals made from refined white flour
- Starchy vegetables (white potatoes, corn, peas)
- White rice
- Red meat
- Full-fat dairy
- Processed meat (lunch meat, hot dogs, sausage, bacon)
- Fried food, fast food
- Potato chips, microwave popcorn, salted pretzels
- Dried fruit
- Packaged snack foods
- Frozen meals and snacks
- Artificial sweeteners
- Granola, cereal bars
- Margarine, shortening, lard
- Instant noodles, packaged pasta/soup mix
- Bouillon cubes, broth, stock
- Commercial salad dressing, marinades, seasonings
- Milk/chocolate, candy
- Ice cream, pudding, custard
- Pastries, cake, cookies, pies
- Soda
- Sugary fruit juice
- Energy drinks
- * Gluten and wheat
- ** Soy products (tofu, soy milk)