Polycystic Ovarian Syndrome (PCOS) is a hormonal disorder that affects 1 in 10 women of reproductive age and is often misinterpreted or misunderstood, leaving them to suffer in silence. In this endocrine disorder, little fluid-filled cysts are formed in the ovaries which majorly affects the ovulation and fertility of a woman, thus making it difficult for them to conceive. Up to 70 % of women struggle to maintain optimal body weight and deal with discomforting symptoms such as irregular periods, mood swings, stomach cramps, and breakouts on the skin. Though there is no sure cure for the medical condition; ensuring a nutritious diet and taking the right PCOS supplements can bring immense relief from pain and discomfort associated with the polycystic ovarian syndrome. Here, we will be discussing all the PCOS diet, its benefits, and natural remedies to help you manage PCOS symptoms easily and effectively. But, before we move ahead to discuss the PCOS diet, let’s first understand polycystic ovarian syndrome quickly.
What is a PCOS diet?
PCOS diet is a special diet regimen that emphasizes ensuring a diet that includes whole grains, and unprocessed & healthy foods to improve nutrient absorption, and weight management. Most healthcare professionals consider healthy diet and lifestyle practices as the first line of treatment and often prescribe patients with PCOS ensuring a fiber-rich and nutritious diet to alleviate symptoms. Let’s take a detailed look at what an ideal PCOS diet should look like and what rules you should follow while on a specialized PCOS diet.
Foods to include in a PCOS diet
If you are suffering from PCOS, you’re already aware of the discomfort it brings. However, including the following foods in your everyday diet can help you manage these symptoms effectively.
Leafy greens
No matter what diet you are on, including some fresh leafy greens in your diet is a great call. The leafy greens such as spinach or kale are densely packed with essential vitamins and minerals such as vitamins A, B, C, E, iron, manganese, zinc, and magnesium. Women with PCOS are found to be incredibly deficient in vitamin B which often leads to an array of health problems such as irregular periods, excessive hair growth of body hairs, and difficulty conceiving. Since leafy greens contain plenty of B vitamins, making them a part of your everyday diet helps replenish your body with these essential nutrients and reduces the risk of such health conditions. Besides, valuable minerals such as zinc and magnesium in leafy greens improve insulin resistance and help reduce the risk of developing diabetes in women with PCOS.
Lean grass-fed meats
Lean meats make an inevitable part of a healthy diet for people who are non-vegetarians. Though it is a bit more expensive than high-fat meats, switching to lean and grass-fed meats is one of the best things you can do to manage the symptoms of PCOS. It is because the healthy fats in these meats not only replenish your body but are easier for your body to break down. Since lean meats come packed with healthy fats, these also help you in weight management.
Eating grass-fed meats is as important as keeping track of the fat content of the meats you eat. Non-organic meats often contain a high concentration of hormones that are given to the animals and these hormones harm your body, especially if you’re diagnosed with a specific health condition such as PCOS. Organic or grass-fed meats, on the other hand, contain relatively lower amounts of animal hormones, making it a safer choice to make especially when suffering from hormonal imbalance.
Healthy fats
At first, it’s normal for you to scream when you hear the word fats. But, trust us, incorporating food sources that contain healthy fats right from avocados to fish oil makes a super healthy addition to your PCOS diet. Healthy fats make a rich source of essential nutrients our bodies need to ensure proper maintenance of cell walls. Besides, healthy fats found in avocados, fish oil, eggs, etc. play a vital role in balancing hormones and body weight.
A major concern that women suffering from PCOS face is fertility and conceiving. Essential Omega-3 fatty acids like DHA and EPA found in fish oil help balance hormones, ensure timely ovulation, and improve your chances of getting pregnant. If you are one of those who don’t prefer eating fatty fish, incorporating health supplements for women such as Omega-3 capsules in your daily routine can help manage PCOS symptoms.
Foods with high antioxidants
Women with PCOS are found to have higher oxidative stress as compared to others. Thus, they need higher antioxidant support and should include berries, nuts, green tea, or anything that makes a rich source of antioxidants in their diet. Though there is a long list of foods that are densely packed with antioxidants; goji berries, blueberries, oranges, and pecans are well-known for their high concentration of antioxidants. While choosing foods with high antioxidants, looking at their glycemic index is equally important as some of them may have a higher glycemic index and may cause an insulin spike and pose implications for diabetes triggered by PCOS.
Whole grains
Women with PCOS are at a greater risk of developing type 2 diabetes as compared to others. Since whole grains are rich in natural fiber, including them in your PCOS diet can help improve insulin levels. Besides, high-fiber foods such as whole grains, nuts, beans, and oats are slow carb-release foods. Incorporating these foods into your daily diet helps you manage blood sugar levels as they release carbs in the bloodstream at relatively lower and regular intervals. Thus, whole grains and high-fiber foods are less likely to cause insulin spikes in blood sugar levels associated with type 2 diabetes due to PCOS. A well-balanced blood sugar level equals better energy levels. If you are the one who often struggles to maintain optimal energy levels, switching to whole grain foods, and nuts can be one of the best things to do. Besides, incorporating multivitamin capsules for women in your daily routine can help you stay active and energized throughout the day. Besides, active compounds such as Biotin in multivitamin tablets specifically formulated for women may help improve skin texture by reducing acne and breakouts.
Foods to avoid during PCOS
So far, we have discussed the foods that are worth incorporating into your PCOS diet. Let’s now take a look at the list of foods that you must avoid when suffering PCOS-
Dairy
Gluten
Unhealthy fats
Processed foods
These are a few dos and don'ts of a PCOS diet you can follow to manage the discomforting symptoms associated with the medical condition. Apart from ensuring a nutritious and PCOS- friendly diet, incorporating certain PCOS supplements, especially those with Inositol makes great natural remedies to ditch PCOS symptoms. Dr. Morepen’s PCOS Balance powder is one of the best PCOS supplements you can find online. If you are diagnosed with PCOS but can manage these symptoms, that’s great. However, including the foods mentioned above in your PCOS diet can help you reap some added health benefits. Try them out and go healthy!