Which Foods To Eat & Avoid In A PCOS Diet?

Research suggests that PCOS (polycystic ovary syndrome) is the leading cause of infertility in women all over the world. According to a study of Plos One the amount of PCOS cases among women in Pakistan are 52% higher than among Western Caucasian women. Dealing with PCOS might mean you lose weight or maintain a consistent weight. But not to despair, folks, we’re here with some tips & tricks on which food you should eat & avoid.

We come to the universal question that is asked most often.

Can Dietary Changes Help Treat PCOS?

And here’s what experts have to say.

Although there is currently no cure for PCOS, it is possible for a person to reduce their symptoms and improve their quality of life by adopting a healthful diet and becoming more physically active.

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PCOS Diet: Do’s and Don’ts

What does a PCOS diet really look like? Find out what to eat and what to avoid in order to manage PCOS and feel better starting now!

1. Avoid Dairy

Although no scientific data currently exists to support restricting or avoiding entire food groups or specific items to improve PCOS symptoms. Losing 5-10% of your body weight is recommended in PCOS management so you might want to look at low fat options for protein other than dairy.

Cutting out diary products (specifically milk) can help manage hormone levels, especially for those who experience inflammation due to a gluten or lactose intolerance or allergy.

There is some research linking caffeine to worsening PCOS symptoms.

2. Avoid Sugary Foods

Since PCOS causes high insulin levels, it’s best to avoid refined products & sugary foods to prevent other diseases like diabetes.

Stay away from refined sugar (present in most processed foods such as high sugar cereal & protein bars), white bread & sugary drinks. These products increase blood insulin, which results in greater androgen production, subsequently worsening PCOS symptoms.

3. Avoid Foods With Saturated & Trans Fats

Avoid eating red & processed food found in high-calorie restaurant foods to lose weight faster. Stick to whole grains like oatmeal, brown rice, millet, amaranth and quinoa. They contain less sugar & more nutrition. They will also aid in weight loss.

4. Avoid Refined Carbs

Limiting foods like white rice, regular pasta and white bread will help your body manage insulin levels. Go for brown rice, brown bread. Avoid white flour pizza and sugary drinks. Following a PCOS diet is a great way to get healthy as a family. Make your own pizza dough at home & switch to buying whole grain for your family groceries list!

Note: Any product you buy in store with a long list of ingredients is probably not for you. 5 or less than 5 ingredients means the product is less processed, more natural, closer to what your body can benefit from & help balance your hormones.

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5. Eat Antioxidants-Rich Food

Spinach, strawberries, pecans & whole oats are rich in antioxidants, which improve insulin sensitivity.

Some spices & herbs to add to your PCOS diet: cinnamon, turmeric, ginger, mint, thyme, cloves, garlic, oregano, fenugreek, cayenne.

Did you know white tea, black tea, dark chocolate, red grapes, orange vegetables, walnuts, tomatoes are foods rich in anti oxidants

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Antioxidants are substances found in plant foods such as fruits and vegetables, spices and seasonings that can help improve symptoms of PCOS as well as decrease long term health risks. Antioxidants also help reduce stress ( linked to those who suffer from PCOS), by helping protect against inflammation as well.

6. Eat Lean Protein

Fish, poultry, tofu & beans will help you feel fuller for a longer period of time. Lean protein means less fat in your diet and hence, more weight loss.

Some proteins to go for: Nuts, pumpkin seeds, cottage cheese, shrimp, quinoa, eggs, lean chicken breast, canned tuna.

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7. Eat High-Fiber Foods & Drink Lots Of Water

Berries, legume, seeds & whole grains are high in fibre & hence they help lower inflammation! Remember to increase your water intake since hi-fibre foods can bind water, meaning you will need more water intake to support digestion. Upto 2 to 3 litres of water daily is a good benchmark.

High–fiber foods can help combat insulin resistance by slowing down digestion and reducing the impact of sugar on the blood. This may be beneficial to women with PCOS. Great options for high–fiber foods include: cruciferous vegetables, such as broccoli, cauliflower, and Brussels sprouts

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Following a PCOS diet is synonymous to following a healthy diet, rich in fibre, water intake, anti-oxidants, whole grains, less sugar & processed food – what could simply go wrong with that? Say hello to a healthier you and start now!

Disclaimer: Please consult your doctor if you think you might have PCOS or are considering following a PCOS diet.

Check out some easy and effeciënt recipes of boiled eggs!