PCOS Nutrition Tips: Best Foods to Eat and Avoid for Better Management

January 23, 2025
Laraib Tariq
Women Health

Introduction

PCOS is a hormonal disorder affecting more than 10% of women worldwide most commonly during their reproductive age. It is a complex condition that affects various aspects of your health. Obesity and family history increase the risk of having PCOS. Let’s dive deep into understanding what PCOS is, how it affects your body, and what you can do to manage it.

What is Polycystic Ovary Syndrome (PCOS)?

PCOS is a complex condition and the exact cause is still unknown. The symptoms may vary depending on the person. However, some common symptoms include:

Menstrual Irregularities: This can cause irregular periods or the absence of periods (amenorrhea).
Anovulation: This can cause anovulation (lack or absence of ovulation), making it difficult to conceive.
Ovarian Cysts: The presence of multiple cysts on the ovaries.
Infertility: It causes an increased risk of infertility in women.
Insulin Resistance: A key feature of PCOS is insulin resistance.
Hirsutism: Excess of male-pattern hair growth on the face, arms, back, and legs.
Acne: It can lead to acne.
Male-pattern baldness: Thinning of hair on the scalp, similar to male-pattern baldness.
Weight Gain: Many women suffering from PCOS struggle with weight gain, particularly around the abdomen.
Sleep Apnea: A sleep-related breathing disorder.

So what can you do about it?

There is no one cure for all when it comes to PCOS. However, a blend of medical intervention and lifestyle changes can help to manage it. Lifestyle changes are crucial when it comes to treating PCOS. These include better nutrition, regular exercise, and stress management.

Weight Management

If you are struggling with overweight or obesity some weight loss may improve PCOS symptoms. Weight loss is an important aspect of PCOS management. Weight loss may improve ovulation.

Nutritional Management of PCOS

Nutritional intervention is crucial in managing PCOS, focusing on insulin resistance and weight management.

Low Glycemic Load Diet

The Glycemic Index (GI) is a ranking system that shows how quickly your blood sugar level rises after eating different foods. A low GI diet causes blood sugar levels to rise slowly and can be useful to reduce the symptoms of PCOS. This is because eating low-GI foods can prevent insulin spikes and reduce insulin resistance.

Choose low GI foods. Many whole grains have a low GI index. This will prevent glucose spikes and improve insulin sensitivity, menstrual regularity and inflammation. Include low-glycemic carbohydrates with a combination of protein.

Regular Eating Pattern

Adopt a regular eating pattern. It helps with managing blood glucose levels and reducing insulin resistance. Eat a varied and balanced diet.

High-Fiber Foods

Consume plenty of fiber for example oats, muesli, and wholegrain bread.

Balanced Diet

A balanced diet is key to good nutrition and overall health. Eat a balanced diet with lean protein, complex carbohydrates, and healthy fats.

Omega 3 Fatty Acids

Omega 3 fatty acids help reduce inflammation. Oily fish, seaweed, chia seeds, flaxseeds, and walnuts are rich sources of omega-3 fats.

Foods to avoid

Limit intake of refined carbohydrates, such as refined flour, white bread, rolls, pizza crust, and pasta. Avoid excessive calorie consumption.
Avoid fried foods (French fries, potato chips, corn chips, and fried chicken or fish) and excess saturated fats like red meat hamburgers, roast beef and steaks, and processed luncheon meat.
Avoid Ultra Processed foods and high-sugar foods like cakes, cookies, candy, pies and beverages.

Common Myths about PCOS

PCOS only affects overweight or obese women: It is a common misconception that PCOS affects only overweight or obese women. While obesity may amplify the effects of PCOS, it is not a diagnostic criterion. Insulin resistance occurs independently of body weight in 50% to 70% of women with PCOS. Optimizing glucose control is important for anyone having PCOS regardless of body mass index.

Weight loss will resolve all PCOS symptoms: Weight loss is an important treatment because obesity itself is associated with decreased fertility. Weight loss with other medical and nutritional interventions is incorporated for its treatment. Weight loss does not address the underlying hyperandrogenemia.

PCOS is solely a reproductive disorder: Although PCOS is characterized by reproductive issues such as amenorrhea, anovulation, and infertility, it is also associated with metabolic issues, such as insulin resistance and hyperlipidemia. These metabolic imbalances can lead to long-term health risks including heart disease.

Metformin is the only effective treatment for PCOS: While metformin is frequently prescribed to improve insulin resistance, other therapies include clomiphene citrate for ovulation induction, spironolactone as an antiandrogen, and oral contraceptives for menstrual irregularities and hirsutism. Additionally, inositol, alone or in combination with D-chiro-inositol, is also capable of restoring insulin sensitivity and spontaneous ovulation, and improving fertility in women with PCOS.

PCOS always presents with ovarian cysts: Although enlarged ovaries with multiple cysts are a characteristic feature of PCOS, some women with PCOS may not have these cysts.

Herbal supplements: Many Herbal supplements are promoted for the treatment of PCOS. There is not sufficient data to support that certain herbal and dietary supplements can treat PCOS. And some studies show that herbal supplements like berberine can even be unsafe during pregnancy.

Conclusion

PCOS requires a multifaceted treatment approach, including medication, nutrition intervention, and lifestyle changes.

“This blog is only for informational purposes and is not a substitute for professional medical advice. If you or anyone you know is going through this condition consult a healthcare provider before making any health-related decisions. Consult a registered dietician for nutritional guidelines.”