Polycystic Ovarian Syndrome (PCOS) is a hormonal condition which affects 1 in 10 women, however, it is still often misdiagnosed or misunderstood, leading many women to suffer in silence. Many women with Polycystic Ovary Syndrome (PCOS) struggle to maintain a normal body weight. When one suffers from PCOS, the kind of dietary restrictions or changes which may need to be made depend on the kind of symptoms one has.
Here are some of the foods to eat with PCOS and some to avoid.
Choose High Quality, High Fiber Carbohydrates
Women with PCOS are more likely to be diagnosed with type 2 diabetes than women who do not have. Similar to a diabetic diet, it is important for women with PCOS to consume high quality, high fiber carbohydrates. This will aid in stabilizing your blood sugar levels.
Maintaining a balanced diet and healthy weight are key in managing PCOS symptoms. Consuming a diet rich in nutrients, vitamins, and minerals will aid in healing your body from the inside out.
Try to have more fruits and vegetables, including nuts and seeds, whole grains in your diet, while limiting the consumption of refined flour, processed and packaged foods, high glycaemic index fruits, and other foods which may be bad for your fertility.
No matter what diet you are undertaking, green leafy vegetable is a good call. They are nutrient rich and low in calories, making them ideal for weight loss as well as nutrition.
There are many healthy fats that you can enjoy in your diet, from avocados to oily fish, and these are incredibly important for eating with PCOS. Healthy fats are a source of essential fatty acids, which are key components in the maintenance of cell walls.
Berries, Nuts, Green Tea (high in antioxidants)
Women with PCOS have been shown to have a higher level of oxidative stress, which can then be combatted by eating higher levels of antioxidants in our diet.
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.
What foods should I avoid for my PCOS Diet?
A PCOS Diet emphasizes eating whole, unprocessed healthy food to enable vitamin absorption, nutrient intake, and weight loss. It is important to stay away from refined sugars, white flour, and excessive sugary beverages.
- Sweetened juice, fruit in heavy syrup
- Processed meats, such as hot dogs, sausages, and luncheon meats
- Refined grains made with white flour (pasta, white bread, white rice, bagels)
- High sugar cereals and protein bars
- Soda and Juice
- Cookies, cake, and candy
- Potato chips
- Some research suggests caffeine can make PCOS symptoms worse
- Excess red meat, such as steaks, hamburgers, and pork.
Reducing stress through self-care practices, such as getting enough sleep, avoiding over-commitment, and making time to relax, can also help a person manage PCOS.