Foods to eat or avoid in PCOS problem?

iChhori Team

Foods to Eat or Avoid in PCOS Problem

Polycystic Ovary Syndrome (PCOS) is a common hormonal disorder affecting millions of women globally. While it impacts menstrual cycles, fertility, weight, and mood, research confirms that diet plays a crucial role in managing PCOS symptoms. Understanding which foods to eat or avoid can make a significant difference in improving your health and balancing hormones naturally.

Why Diet Matters in PCOS

Women with PCOS often experience insulin resistance, which leads to elevated blood sugar levels, weight gain, and hormonal imbalances. A healthy, balanced diet can:

  • Improve insulin sensitivity
  • Regulate menstrual cycles
  • Support fertility
  • Reduce inflammation
  • Help in weight management

Foods to Eat for PCOS

Choosing the right foods can help stabilise blood sugar and reduce PCOS symptoms.

1. High-Fibre Foods

  • Oats
  • Quinoa
  • Whole grains
  • Broccoli, spinach, and kale
  • Lentils and beans

2. Lean Proteins

  • Eggs
  • Chicken breast
  • Tofu and paneer (low-fat)
  • Fish (rich in omega-3)

3. Healthy Fats

  • Avocados
  • Olive oil
  • Nuts and seeds (almonds, chia, flaxseeds)
  • Fatty fish like salmon and mackerel

4. Low Glycaemic Index (GI) Foods

  • Sweet potatoes
  • Brown rice
  • Wholegrain bread
  • Berries (strawberries, blueberries)

5. Anti-Inflammatory Foods

  • Turmeric
  • Ginger
  • Green tea
  • Leafy greens
  • Tomatoes and bell peppers

Foods to Avoid with PCOS

Certain foods can worsen insulin resistance and hormonal imbalances.

1. Refined Carbohydrates

  • White bread
  • Pasta
  • Pastries and cakes
  • White rice

2. Sugary Foods and Drinks

  • Sodas and packaged juices
  • Cookies, sweets, and chocolate (except dark chocolate)
  • Desserts with high sugar content

3. Processed Foods

  • Frozen meals
  • Chips
  • Processed meats like sausages
  • Instant noodles

4. Dairy (Limit, Not Eliminate)

  • Full-fat milk and cheese (can increase insulin levels in some)

5. Trans Fats

  • Fried foods
  • Fast food
  • Hydrogenated oils

Best Eating Habits for PCOS

  • Eat small, frequent meals to stabilise blood sugar.
  • Prioritise fibre, lean protein, and healthy fats in every meal.
  • Drink at least 2-3 litres of water daily.
  • Limit caffeine and alcohol.
  • Include physical activity like yoga, walking, or strength training.

Real-Life Example

Neha, 27, from Mumbai, was diagnosed with PCOS in 2020. After eliminating refined carbs and processed foods while adding more vegetables, legumes, and omega-3-rich foods, she noticed a significant improvement in her menstrual regularity and weight management within six months.

FAQs

  • Is dairy bad for PCOS? Some women experience worsened symptoms due to dairy’s impact on insulin, but others tolerate it well. Low-fat or plant-based alternatives are better.
  • Can PCOS be reversed with diet? While PCOS cannot be cured, diet can effectively manage symptoms and sometimes reverse metabolic issues.
  • Are fruits allowed in PCOS? Yes, especially low-GI fruits like berries, apples, and pears.

Conclusion

Managing PCOS is achievable with the right diet. Focus on whole foods, healthy fats, fibre, and lean proteins while reducing refined carbs and sugars. Pair it with regular exercise and stress management for the best results.

Related Articles

Empower yourself with the right food choices and reclaim your health despite PCOS.

Previous Post Next Post