Milly Gaines
Polycystic Ovary Syndrome (PCOS) is a hormonal condition that affects 1 in 10 women. While there is no cure, many women with PCOS find that they can manage their symptoms with diet and lifestyle choices. A PCOS-friendly diet typically involves limiting or avoiding certain foods, such as refined carbohydrates, sugar, and processed foods, while focusing on whole foods like vegetables, lean proteins, and whole grains. Losing weight can help to relieve symptoms and restore ovulation, and even a modest weight loss of 5-10% can improve the chance of ovulation by 50%. In addition to diet, reducing stress through self-care practices and regular exercise can also help manage PCOS.
| Characteristics | Values |
|---|---|
| Dietary measures | Consume fresh, whole foods |
| Avoid highly processed foods | |
| Avoid foods with high levels of unhealthy fat and added sugar | |
| Opt for healthy fats, lean proteins, whole grains, and plenty of fresh fruits and vegetables | |
| Avoid foods containing high levels of fat, added sugar, and salt | |
| Consume high-fibre foods | |
| Avoid refined carbohydrates | |
| Avoid inflammation-causing foods | |
| Consume foods that reduce inflammation | |
| Consume foods in their most natural state | |
| Avoid foods with too many ingredients | |
| Avoid simple carbohydrates | |
| Consume complex carbohydrates | |
| Lifestyle measures | Exercise regularly |
| Manage weight | |
| Reduce stress |
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What You'll Learn
Reduce inflammation
People with polycystic ovary syndrome (PCOS) are more likely to experience obesity, systemic inflammation, metabolic syndrome, insulin resistance, or a combination of these chronic conditions. Insulin resistance affects 50% to 75% of people with PCOS. Insulin resistance is caused by the body not using the insulin it produces, which causes the body to continue producing insulin to get blood sugar to normal. This results in the overproduction of the male hormone androgen, which is a tell-tale sign of PCOS.
Research has shown that dietary changes that support a healthy weight and reduce inflammation may interrupt this loop. Lowering inflammation through diet has also been found to have reproductive health benefits. In one study, normal menstrual cycles occurred in 63% of people with PCOS and 12% got pregnant while following an anti-inflammatory diet.
The Mediterranean diet is commonly recommended by dietitians to reduce inflammation. This diet eliminates saturated fats, processed meats, and refined sugar, and encourages the consumption of olive oil, fruit, vegetables, legumes, nuts, seeds, and fish rich in omega-3 fats. Other anti-inflammatory diets include the DASH diet, which focuses on reducing salt intake and eating heart-healthy foods, and the keto diet, which has been shown to reduce body weight, body mass index, hip circumference, and stored fat.
In addition to these diets, there are specific foods that can help to reduce inflammation. These include green tea, which is rich in antioxidants with anti-inflammatory effects, and whole, unprocessed foods. It is also important to limit your intake of inflammatory foods, such as fried foods, sugar, and refined carbohydrates.
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Lower insulin resistance
Insulin resistance is a common issue for people with PCOS, affecting 50-75% of people with the condition. It can make it harder to lose weight, which is why people with PCOS often experience this issue. A diet high in refined carbohydrates, like starchy and sugary foods, can make insulin resistance, and therefore weight loss, more difficult to manage.
To lower insulin resistance, it is recommended to eat a diet rich in high-fibre foods, such as whole grains, fruits, and vegetables. Fibre helps to slow down digestion and reduce the effect of sugar on the blood, which can be beneficial for people with PCOS. Lean protein sources like tofu, chicken, and fish are also a good option, as they are filling and nutritious.
It is also important to limit or avoid refined carbohydrates and highly processed foods, as these can cause inflammation and exacerbate insulin resistance. This includes foods such as white bread, pasta, baked goods, sweets, and sugary drinks. Instead, opt for whole-grain bread, fruit, and unsweetened coffee or tea.
In addition to diet, exercise and other healthy lifestyle habits can also help to lower insulin resistance. Experts recommend at least 150 minutes of exercise per week, as well as daily physical activity, low sugar intake, and a low-inflammation diet. Managing stress through self-care practices such as getting enough sleep and making time to relax can also help improve PCOS symptoms.
It is important to note that there is no one-size-fits-all PCOS diet, and individual needs may vary. It is always best to speak with a doctor or dietitian before making any significant dietary changes. They can recommend an eating plan that is right for your specific needs and help you make small, sustainable changes to establish a PCOS meal plan.
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Manage weight
Weight management is a key aspect of reducing the symptoms of PCOS. Losing weight can be more difficult for people with PCOS due to hormonal imbalances and insulin resistance. However, even a modest weight loss of 5-10% of body weight can improve the chance of ovulation by 50%.
To manage weight and reduce PCOS symptoms, it is recommended to follow a reduced-calorie meal plan that is either low-carb or features carbohydrates with a low glycemic index. A low-carb, high-protein diet is often effective for weight loss with PCOS. It is also beneficial to consume whole foods and avoid highly processed foods that are high in unhealthy fats, added sugar, and salt.
Some specific dietary recommendations for weight management in PCOS include:
- Opting for healthy fats, lean proteins, whole grains, and plenty of fresh fruits and vegetables.
- Choosing lean meat, especially grass-fed and organic meat, which has lower levels of animal hormones.
- Consuming high-fiber foods, such as whole-grain bread, and lean protein sources like tofu, chicken, and fish, which are filling and nutritious.
- Limiting or avoiding refined carbohydrates, such as white bread, and sugary foods, as they can contribute to insulin resistance and make weight loss more difficult.
- Reducing consumption of sugary beverages, such as soda and juice, and inflammation-causing foods, including red and processed meats, margarine, and fries.
- Making low-fat and low-carb swaps, such as spiralized vegetable "noodles" instead of pasta.
- Understanding the difference between simple and complex carbohydrates. Simple carbohydrates, like refined sugars and corn syrup, are quickly digested and spike blood glucose levels. Complex carbohydrates, such as whole grains and legumes, are digested more slowly and help the body respond more efficiently to blood glucose levels.
It is important to note that there is no one-size-fits-all PCOS diet, and individual needs may vary. Consulting with a healthcare professional or nutritionist is recommended to determine the best dietary approach for managing weight and reducing PCOS symptoms.
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Improve fertility
Polycystic ovary syndrome (PCOS) is the leading cause of anovulatory infertility, affecting 7 out of 10 women with the syndrome. However, the good news is that PCOS can be managed through healthy eating habits, and in turn, improve fertility.
Diet
The best PCOS diet is one that lessens inflammation and does not spike your blood sugar. This means eating whole, unprocessed foods that are natural and nutrient-dense, such as:
- Colorful vegetables and fruits, rich in antioxidants and nutrients
- Healthy fats like avocados, nuts, and seeds
- Lean proteins like turkey, fish, chicken, and beans
- Complex carbohydrates such as whole grains, legumes, and nuts
- Fiber-rich foods like apples, broccoli, sweet potatoes, and berries
It is also important to pair carbs and sugars with protein and fiber, which can slow the release of glucose into your bloodstream, reducing the amount of insulin your body releases.
Some women with PCOS have found success with specific approaches, such as the Mediterranean diet, which is rich in fruits, vegetables, and healthy fats, or the keto diet, a low-carb, high-protein, and high-fat option. A low-carb diet has also been shown to improve pregnancy rates and optimize ovulation. Losing just 5% to 10% of body weight can help restore ovulation and improve reproductive health.
Supplements
While not regulated by the FDA, some research suggests that certain supplements may help manage PCOS symptoms and fertility. Talk to your doctor about options like inositol, zinc, or berberine to see if they are right for you. Probiotics can also reduce inflammation and improve gut health, which may improve PCOS symptoms.
Exercise and Sleep
In addition to diet, regular physical activity and restorative sleep can help reduce symptoms and manage the side effects of PCOS. Aim for at least 150 minutes of exercise per week to improve insulin sensitivity, manage weight, and reduce symptoms of PCOS. Weight loss through physical activity may also improve ovulation.
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Control hormone levels
Polycystic ovary syndrome (PCOS) is a hormonal imbalance that causes the ovaries to produce unusually high levels of male sex hormones called androgens. This leads to a range of symptoms, including irregular menstrual cycles, acne, excess hair growth, weight gain, and ovarian cysts. While there is no cure for PCOS, dietary and lifestyle changes can help to manage symptoms and restore hormonal balance. Here are some ways to control hormone levels through diet:
Eat Whole, Fresh, and Nutritious Foods
A balanced diet of whole, fresh, and nutritious foods is essential for managing PCOS. Focus on including plenty of non-starchy vegetables, lean protein, healthy carbohydrates, and low-fat dairy in your meals. Opt for foods like leafy greens (spinach, kale), tomatoes, broccoli, whole grains, and healthy fats like olive oil and nuts. These choices provide essential nutrients and help address inflammation associated with PCOS.
Manage Carbohydrates and Sugars
Carbohydrates and proteins both impact your energy and hormone levels. Instead of refined carbohydrates and sugars, choose complex carbohydrates and pair them with protein and fibre. This slows the release of glucose into your bloodstream and reduces the demand for insulin. Include whole grains, legumes, and fibre-rich foods like lentils, lima beans, and avocados in your diet.
Consider the Mediterranean Diet
The Mediterranean diet is commonly recommended by dietitians for PCOS. It eliminates saturated fats, processed meats, and refined sugar, which can contribute to inflammation. This diet offers a wide variety of anti-inflammatory foods, including fatty fish like salmon, mackerel, and tuna, as well as nuts and olive oil. It provides a well-balanced approach to managing PCOS symptoms.
Manage Insulin Resistance
Insulin resistance is a common issue in PCOS, affecting the body's ability to process glucose properly. To manage insulin resistance, consider dietary choices that improve insulin sensitivity. Green tea, for example, has been shown to improve insulin resistance. Additionally, unprocessed, high-carbohydrate foods and plant-based protein sources like nuts, legumes, and whole grains can be beneficial.
Supplements and Herbal Remedies
Some supplements and herbal remedies may help with hormone regulation and insulin resistance. Evening primrose oil, for instance, has been used to regulate irregular menstruation and improve cholesterol levels. Cod liver oil, rich in omega-3 fatty acids, can help improve menstrual regularity and reduce waist fat. Always consult your doctor before taking any supplements, as they may interfere with prescribed treatments.
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Frequently asked questions
There is no one-size-fits-all PCOS diet, but a general recommendation is to focus on eating vegetables, lean and plant-based proteins, and some whole grains, while limiting sugar, processed food, and trans fat. Losing weight can help relieve PCOS symptoms, but it is important to consult a doctor or nutritionist for a diet tailored to your individual needs.
It is recommended to reduce consumption of beverages like soda and juice, which are high in sugar, as well as inflammation-causing foods, like fries, margarine, and red or processed meats. It is also important to limit or avoid refined carbohydrates, as they can make insulin resistance and weight loss more difficult to manage.
High-fiber foods, such as whole-grain bread, olive oil, avocado, and green leafy vegetables, can help combat insulin resistance and reduce inflammation. Lean proteins, such as tofu, chicken, fish, and eggs, are also a good option for a PCOS diet.
