Managing PCOS With Diet: What to Eat and What to Avoid

PCOS specialists often recommend lifestyle changes for women dealing with PCOS, and diet is considered first-line therapy. Medications can help manage specific symptoms like hormonal imbalances, menstrual irregularities, and fertility challenges. Lifestyle changes are the most effective ways to deal with PCOS, mainly including dietary changes. A healthy lifestyle is the reason why your hormones work properly and their levels remain controlled. Women, especially those with PCOS, must focus on diet and exercise to have hormonal balance. Improve insulin sensitivity and reduce the risk of complications associated with PCOS with the dietary changes, we are going to discuss in this guide.

What to Include in a Diet and Why: Control PCOS Symptoms

Polycystic Ovary Syndrome (PCOS) is a hormonal disorder that can be managed effectively through a tailored diet. The right and wise choices can help control symptoms like acne, insulin resistance, weight gain and excess hair growth. Here is what you can include in a PCOS-friendly diet:

• High-Fiber Foods

Fibre slows down digestion, helps control blood sugar and improves insulin sensitivity. The fibre-rich foods include broccoli, cauliflower, kale, carrots, berries, pears, oats, brown rice, lentils and beans.

• Lean Protein

Lean protein helps stabilise blood sugar levels and promote healthy hormonal levels. These lean protein-rich foods can be chicken breast, turkey, tofu, eggs, fish and plant-based proteins.

• Healthy Fats

They support hormone balance and reduce inflammation. Add avocados, nuts, seeds, olive oil and fatty fish. Fatty fish like salmon and mackerel can be in your meal to get more effective results.

• Anti-Inflammatory Foods

Chronic inflammation is often present in PCOS; reducing it can ease symptoms. The foods that can be added are berries, green tea, turmeric, ginger, cherries, tomatoes and leafy greens. Add probiotics and fermented foods that support gut health including miso, kimchi, greekyogurt and sauerkraut. Now we will take a look at foods that need to be avoided or consumed wisely.

Consume Wisely for PCOS: Avoid These Foods

Avoiding or limiting certain foods is just as important as including the right ones when managing PCOS. Here is the list of foods that need to be avoided:

• Refined Carbohydrates and Sugary Foods

Insulin resistance is one of the key issues in PCOS. It’s estimated that a large percentage of women with PCOS experience some degree of insulin resistance. To control this, you need to limit or avoid these foods:

• White bread, white rice, pasta
• Pasteries, cakes, cookies, Sugary cereals
• Candy, chocolate
• Soft drinks, sweetened beverages

• Processed and Packaged Foods

These foods are usually high in trans fats, preservatives, sugar and sodium, contributing to inflammation and hormonal imbalance. Avoid chips, crackers, fast food like burgers, fries, frozen meals and pre-packaged sauces.

• Inflammatory Fats

These can increase systemic inflammation, which can worsen PCOS symptoms like acne, weight gain, and fatigue. You need to avoid or limit fried foods, margarine, foods high in translate fats.

• High-Lactose Dairy

It may raise insulin-like growth factor in some people, which can increase androgen production and worsen acne or menstrual irregularity. The foods you should avoid include milk, ice cream, and soft cheeses.

• Excess Caffeine

You need to stop excess caffeine intake because it may disrupt cortisol and hormone levels, and negatively affect sleep and mood. The energy drinks, caffeinated sodas and too much coffee need to be avoided.

• Alcohol (Sweetened or in excess)

Alcohol can disrupt liver function (needed for hormone balance), spike blood sugar, and add empty calories. Cocktails with syrups, beer, especially high in carbs, and excessive drinking of any kind of alcohol are not good for you. High-glycemic fruits include bananas, mangos, grapes and pineapple. You must limit the intake of these fruits because they can lead to more PCOS symptoms.

Can I Depend On Diet Solely for PCOS Symptom Management?

Relying on diet only can be a good option, but there must be changes in life for better PCOS management. Although diet plays an important role, here are some of the changes you can adopt:

• Regular physical activity, including at least 150 minutes/week of moderate exercise, is necessary. Mixing cardio with strength training and exercise can improve insulin sensitivity, support weight management and boost mood.
• For managing stress, incorporate techniques like yoga, meditation, deep breathing or journaling. Sleep for 7 to 9 hours for a fresh and recharged mind.
• Even a 5–10% reduction in body weight can restore ovulation and reduce PCOS symptoms in those who are overweight, so if you are thinking of managing weight, go ahead.
• Regularly monitor your symptoms and visit a gynaecologist or PCOS specialist for advice.

You are done with the PCOS management diet. Remember to choose wisely before getting your hands on packed food, or be selective.