Leena Watts
Polycystic ovary syndrome (PCOS) is a common hormonal disorder that affects females of childbearing age. People with PCOS can experience irregular periods, no menstruation, ovarian cysts, and weight gain. Many sufferers find that they can manage their symptoms by making changes to their diet and lifestyle. A PCOS-friendly diet typically involves eating more high-fibre foods and lean protein, and limiting refined carbohydrates and sugar. Intermittent fasting is not recommended, but eating small meals frequently can help to avoid insulin spikes. Experts recommend the Mediterranean diet, which includes plenty of vegetables, beans, whole grains, and fatty fish.
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What You'll Learn
Eat more high-fibre foods
A PCOS diet involves consuming more high-fibre foods and lean protein while limiting refined carbohydrates and sugary foods. Fibre is a type of carbohydrate that cannot be digested by the human small intestine. Adults should aim to consume around 30 grams of fibre per day as part of a balanced diet. However, the average adult only consumes around 18 grams per day.
High-fibre foods can help reduce insulin resistance by slowing down digestion and minimising the effect of sugar on the blood. This is beneficial for people with PCOS, as insulin resistance affects 50% to 75% of people with the condition. Insulin resistance can also make it harder to lose weight, which is why people with PCOS often experience this issue.
To increase your fibre intake, try having an oat-based meal for breakfast, such as porridge, overnight oats, muesli, or homemade granola. You can also add an extra serving of salad or vegetables to your meals and snack on fruits and nuts. When choosing bread, opt for high-fibre, whole-grain bread instead of white toast. Pasta made from bean or lentil flour instead of wheat flour is also a nutritious, high-fibre alternative.
The Mediterranean diet is commonly recommended by dietitians for managing PCOS symptoms. It includes plenty of vegetables, beans, whole grains, and fatty fish, which are all good sources of fibre.
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Reduce refined carbohydrates and sugar
Reducing refined carbohydrates and sugar is an important part of managing Polycystic Ovary Syndrome (PCOS) through diet. PCOS is a common endocrine hormone condition that can cause multiple ovarian cysts, abnormal hair growth, inflammation, irregular periods, and weight gain. Insulin resistance is common in people with PCOS, affecting 50-75% of people with the condition. Insulin resistance can make it harder to lose weight, and a diet high in refined carbohydrates and sugar can exacerbate this issue. Therefore, reducing refined carbohydrates and sugar can help manage weight and lower the risk of developing chronic diseases.
Refined carbohydrates are highly processed and low in fibre. They include foods such as pasta noodles made with semolina, durum flour, or wheat flour, as well as sugary foods like soda, juice, and sweets. These should be avoided or limited on a PCOS diet as they can cause inflammation and make insulin resistance worse. Instead, it is recommended to choose more low-glycemic carbohydrates that are high in fibre and do not cause a surge in blood sugar levels.
Good alternatives to refined carbohydrates include whole grains such as brown rice, barley, and sorghum. Breads and pastas made with whole grains can help people with PCOS avoid spikes in blood sugar. Non-starchy vegetables such as leafy greens (spinach, kale, lettuce, etc.), tomatoes, mushrooms, broccoli, and cauliflower are also recommended. These foods are high in fibre, which helps slow down digestion and minimize the effect of sugar on the blood.
Sugar is a type of carbohydrate that should also be limited on a PCOS diet. When reading food labels, be aware that sugar has many different names, including sucrose, glucose, fructose, maltose, and dextrose. Reducing sugar intake can help manage weight and lower the risk of developing diabetes and other chronic illnesses. It is recommended to cut down on sugary beverages like soda and juice, as well as inflammatory foods like fries, margarine, and processed meats.
In addition to dietary changes, increasing physical activity can also help manage PCOS symptoms. Experts recommend at least 150 minutes of exercise per week, which can include daily activities such as walking or strength training with hand weights. Combining dietary measures with physical activity can improve overall health and help manage PCOS symptoms effectively.
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Choose lean protein sources
When starting a PCOS diet, it is important to choose lean protein sources. This is because lean protein can help with weight loss and management, which is often a focus for those with PCOS. Additionally, lean protein sources tend to be lower in saturated fat, which can help to improve blood cholesterol levels and reduce the risk of heart disease, a concern for people with PCOS.
There are many lean protein sources to choose from. Poultry, such as chicken and turkey, is a great option. Be sure to remove the skin before cooking, as this can reduce the saturated fat content. Egg whites or egg substitutes are another good choice, as they provide protein without the added fat and cholesterol found in egg yolks.
If you enjoy seafood, there are several lean options to choose from. Fish, such as cod, tuna, and salmon, is a great source of protein and healthy omega-3 fatty acids. Shrimp and other shellfish are also lean protein choices. Just be mindful of how you prepare these foods, as adding lots of butter or frying them can increase the fat content.
For plant-based protein sources, beans and lentils are excellent options. They are high in protein and fibre, which can help with blood sugar control and keeping you feeling full. Tofu and tempeh are also good choices, as they are made from soybeans and are a complete protein source.
When it comes to meat, look for lean cuts. Sirloin, tenderloin, and round cuts of beef are leaner options. Pork loin and tenderloin are also good choices. These cuts tend to be lower in fat and calories compared to other cuts of meat.
Finally, when choosing dairy products, opt for lower-fat options. Fat-free or low-fat milk, yoghurt, and cheese can provide protein without the added saturated fat. Greek yoghurt, in particular, is a great choice, as it has a higher protein content than regular yoghurt.
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Eat anti-inflammatory foods
Eating Anti-Inflammatory Foods to Manage PCOS
Polycystic ovary syndrome (PCOS) is a common endocrine disorder that affects women of childbearing age. It is characterised by irregular or missing periods, polycystic ovaries, and high androgen levels. Obesity, acne, and infertility may also be linked to PCOS. Women with PCOS tend to have higher levels of inflammation, which can be caused by insulin resistance or weight gain.
Research has shown that anti-inflammatory diets can improve metabolism and reproduction in women with PCOS. A study published in the North American Journal of Medical Sciences found that an anti-inflammatory diet helped participants lose 7% of their body weight and showed significant improvements in cholesterol, blood pressure, and inflammatory markers. Another study found that 63% of people with PCOS who followed an anti-inflammatory diet experienced normal menstrual cycles, and 12% became pregnant.
Anti-Inflammatory Foods to Include
- Fatty fish like salmon, tuna, and sardines, which are rich in omega-3 fatty acids and have anti-inflammatory properties. Aim for two servings of fish per week.
- Vegetables such as broccoli, leafy greens, cauliflower, and tomatoes.
- Fruits like berries, grapes, apples, and plums, which are high in fibre.
- Avocados, olive oil, nuts, seeds, and legumes, which are good sources of healthy fats and fibre.
- Green tea, which is rich in antioxidants and has anti-inflammatory effects.
Foods to Limit or Avoid
- Sugar and processed foods, including refined carbohydrates and added sugars. Check food labels to monitor sugar intake.
- Dairy products, especially full-fat dairy. Opt for small portions of low-fat, low-lactose options like Greek yoghurt or cottage cheese, or choose dairy-free alternatives like almond, rice, or coconut milk.
- Red meat and processed meats, which can be inflammatory.
- High-carbohydrate foods, especially refined grains. The Mediterranean diet recommends limiting carbohydrates to no more than 20% of calories or 100 grams per day.
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Incorporate lifestyle changes
Incorporating lifestyle changes can help improve PCOS symptoms. These changes include diet and exercise. When coupled with a limited intake of refined carbohydrates, both can help reduce insulin resistance.
Diet
- Focus on balanced meals with plenty of protein, fiber, and healthy fats.
- Include lean protein sources like tofu, chicken, and fish, as well as plant-based options such as beans, hummus, and nuts.
- Consume more high-fiber foods, such as whole grains, non-starchy vegetables, and whole fruits.
- Limit refined carbohydrates and sugary foods, including sugary beverages like soda and juice, as well as processed snacks and cereals with added sugar.
- Substitute whole, unprocessed options for inflammatory items. Choose foods from the Mediterranean diet, such as omega-3 rich fish, leafy greens, whole grains, and healthy fats like olive oil.
Exercise
- Increase overall physical activity and try to move a little more each week.
- Take a 30-minute walk during lunch or commit to 5-10 minutes of weight exercises with hand weights or laundry detergent bottles.
- Strength training can help improve muscle strength, so try to incorporate this into your routine a few times a week.
It is important to note that everyone's needs are different, so it is recommended to consult with a healthcare professional or registered dietitian to create a personalized plan that considers your specific needs and symptoms.
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Frequently asked questions
A PCOS diet should be one that you can sustain long-term to manage symptoms. It should be high in protein, fibrous vegetables, legumes, beans, and heart-healthy omega-3s. The Mediterranean diet is commonly recommended as it eliminates saturated fats, processed meats, and refined sugar.
Foods that cause inflammation, such as fried foods, red meat, and margarine, should be avoided or limited. Refined carbohydrates and sugars can also worsen insulin resistance and PCOS symptoms, so these should be consumed in moderation.
In addition to diet, exercise, and restorative sleep can help reduce symptoms and manage the side effects of PCOS. Aim for at least 150 minutes of exercise per week.
Eating small, healthy meals throughout the day can help control blood sugar spikes. Pairing carbs and sugars with protein and fiber can also slow the release of glucose into the bloodstream.
It's important to consult with a healthcare professional or registered dietitian before starting a new diet. They can help you create a personalized meal plan based on your needs and preferences. There are also free PCOS meal plans available online that can be a good way to get started.
