Polycystic Ovary Disorder (PCOD) is a hormonal disorder in women defined by a group of signs and symptoms. PCOD is one of the most common reasons for infertility in women.

PCOS occurs not just in women, but in girls as young as 11! Polycystic ovaries are generally larger in size and denser than the normal ovaries. It usually occurs when the sex hormones go out of balance and the body starts producing more male hormones resulting in the onset of several symptoms.

PCOD Symptoms

• Irregular periods
• Reduced fertility
• Abnormal weight gain or obesity
• Heart (cardiac) complications
• Acne or skin rashes
• Abnormal hair growth or hair loss

Pcos brings with it a lot of health issues. But the good part is that most of it can be managed with food.

Dietary management of PCOS: A good diet can help you with

• Weight loss.
• Decrease high cholesterol levels.
• Manage hyperinsulinemia.
• Manage skin issues as well as acne.
• Helps to regulate menses.

PCOS Diet

Here’s a list of foods that lower cholesterol levels. Include them in your cholesterol diet plan!

• Oat bran – 6 chappatis daily
• Green peas
• Fruits and vegetables
• Olive oil
• Flaxseeds
• Garlic – 3 cloves
• Seafood – 200 gms daily
• Brown rice
• Low-fat milk

Worst Foods to Avoid

Watch what you eat! While most foods are nutritious, some can have an adverse impact on a PCOS patient’s health. Though according to researchers there is no standard diet for PCOS, there is widespread agreement about which foods are beneficial and seem to help people manage their condition, and which foods to avoid.

Three diets that may help people with PCOS manage their symptoms are:

• A low glycemic index (GI) diet:The body digests foods with a low GI more slowly, meaning they do not cause insulin levels to rise as much or as quickly as other foods, such as some carbohydrates. Foods in a low GI diet include whole grains, legumes, nuts, seeds, fruits, starchy vegetables, and other unprocessed, low-carbohydrate foods.
• An anti-inflammatory diet: Anti-inflammatory foods, such as berries, fatty fish, leafy greens, and extra virgin olive oil, may reduce inflammation-related symptoms, such as fatigue.
• The DASH diet: Doctors often recommend the Dietary Approaches to Stop Hypertension (DASH) diet to reduce the risk or impact of heart disease. It may also help manage PCOS symptoms. A DASH diet is rich in fish, poultry, fruits, vegetables whole grain, and low-fat dairy produce. The diet discourages foods that are high in saturated fat and sugar.

Food to be included in PCOS Diet

• natural, unprocessed foods
• high-fiber foods
• fatty fish, including salmon, tuna, sardines, and mackerel
• kale, spinach, and other dark, leafy greens
• dark red fruits, such as red grapes, blueberries, blackberries, and cherries
• broccoli and cauliflower
• dried beans, lentils, and other legumes
• healthful fats, such as olive oil, as well as avocados and coconuts
• nuts, including pine nuts, walnuts, almonds, and pistachios
• dark chocolate in moderation
• spices, such as turmeric and cinnamon

Foods to be avoided in PCOS diet

• Refined carbohydrates, such as mass-produced pastries and white bread.
• Fried foods, such as fast food.
• Sugary beverages, such as sodas and energy drinks.
• Processed meats, such as hot dogs, sausages, and luncheon meats.
• Solid fats, including margarine, shortening, and lard.
• Excess red meat, such as steaks, hamburgers, and pork.

Other Lifestyle Changes

Research has shown that combining a PCOS diet with physical activity can lead to the following benefits:

• weight loss
• improved insulin metabolism
• more regular periods
• reduced levels of male hormones and male-pattern hair growth
• lower cholesterol levels

Researchers looking at a range of healthful diet plans found the following slight differences. For example:

• Individuals lost more weight with a diet emphasizing mono-unsaturated fats rather than saturated fats. An example of this kind of diet is the anti-inflammatory diet, which encourages people to eat plant-based fats, such as olive and other vegetable oils.
• People who followed a low-carbohydrate or a low-GI diet saw improved insulin metabolism and lower cholesterol levels. People with PCOS who followed a low-GI diet also reported a better quality of life and more regular periods.

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.

Achieving and maintaining a healthy weight and eating healthful fats, lean proteins, and moderate amounts of low-GI carbohydrates can help a person manage PCOS.

PCOS Diet Chart

Want to manage your PCOS and lose weight fast ? Try this PCOS diet chart.

Following a diet that meets a person's nutritional needs, maintains a healthy weight, and promotes good insulin levels can help people with PCOS feel better.

Stop letting PCOS control your life. With a personalised diet plan at Healthcircle learn how to lose weight with PCOS naturally ! At Healthcircle our personalised PCOS management plan will help you manage the symptoms effectively and naturally through simple diet and lifestyle changes. Enroll with our PCOS diet plan and manage PCOS today!