PCOS is a hormonal disorder that affects one in every ten women of reproductive age and is frequently misinterpreted or misunderstood, causing them to suffer in silence. In this endocrine disorder, small fluid-filled cysts form in the ovaries, affecting ovulation and fertility and making it difficult for women to conceive.
Up to 70% of women struggle to maintain a healthy body weight and deal with unpleasant symptoms such as irregular periods, mood swings, stomach cramps, and skin breakouts. Though there is no cure for the medical condition, maintaining a healthy diet and taking the right PCOS supplements can provide significant relief from the pain and discomfort associated with polycystic ovarian syndrome.
In this article, we will go over the PCOS diet, its benefits, and natural remedies to help you manage PCOS symptoms easily and effectively. But, before we get started on the PCOS diet, let's first define polycystic ovarian syndrome.
The PCOS diet is a special diet regimen that emphasises eating whole grains, unprocessed foods, and healthy foods to improve nutrient absorption and weight management. Most healthcare providers consider a healthy diet and lifestyle practises to be the first line of treatment and frequently prescribe patients with PCOS a fiber-rich and nutritious diet to alleviate symptoms.
Let's go over what an ideal PCOS diet should look like and what rules you should follow while on a specialised PCOS diet.
PCOS Dietary Recommendations
If you have PCOS, you are already aware of the discomfort it causes. However, including the following foods in your daily diet can help you effectively manage these symptoms.
Greens with leaves
Including some fresh leafy greens in your diet is a good idea no matter what diet you are on. Leafy greens like spinach and kale are high in essential vitamins and minerals like vitamin A, B, C, E, iron, manganese, zinc, and magnesium.
Women with PCOS are found to be extremely vitamin B deficient, which often leads to a slew of health issues such as irregular periods, excessive body hair growth, and difficulty conceiving. Because leafy greens are high in B vitamins, including them in your daily diet helps replenish your body with these essential nutrients and lowers your risk of developing such health problems. Furthermore, valuable minerals found in leafy greens, such as zinc and magnesium, improve insulin resistance and help reduce the risk of developing diabetes in women with PCOS.
Grass-fed lean meats
For non-vegetarians, lean meats are an unavoidable component of a healthy diet. Though it is slightly more expensive than high-fat meats, switching to lean and grass-fed meats is one of the most effective ways to manage PCOS symptoms. It is because the healthy fats in these meats not only replenish your body but are also easier to digest. Because lean meats are high in healthy fats, they can help you lose weight.
It's just as important to eat grass-fed meats as it is to keep track of the fat content of the meats you eat. Non-organic meats frequently contain a high concentration of hormones given to the animals, and these hormones are harmful to your body, especially if you have a specific health condition such as PCOS. Organic or grass-fed meats, on the other hand, contain lower levels of animal hormones, making them a safer choice, particularly for those suffering from hormonal imbalance.
Fats that are beneficial
It's natural to scream when you hear the word fats at first. But trust us when we say that incorporating food sources rich in healthy fats, such as avocados and fish oil, is a super healthy addition to your PCOS diet.
Healthy fats
Healthy fats are a rich source of essential nutrients that our bodies require for proper cell wall maintenance. Furthermore, healthy fats found in avocados, fish oil, eggs, and other foods play an important role in hormone and body weight regulation.
Fertility and conceiving are major concerns for women suffering from PCOS. Fish oil contains essential Omega-3 fatty acids like DHA and EPA, which help balance hormones, ensure timely ovulation, and increase your chances of getting pregnant. If you don't like eating fatty fish, including health supplements for women like Omega-3 capsules in your daily routine can help manage PCOS symptoms.
Foods that are high in antioxidants
Women with PCOS have higher levels of oxidative stress than other women. As a result, they require more antioxidant support and should include berries, nuts, green tea, or anything else that contains antioxidants in their diet. Though there is a long list of foods that are high in antioxidants, goji berries, blueberries, oranges, and pecans are well-known for their high antioxidant content. When selecting foods high in antioxidants, it is also important to consider their glycemic index, as some of them may have a higher glycemic index, causing an insulin spike and posing implications for diabetes caused by PCOS.
Complete grains
Women with PCOS have a higher risk of developing type 2 diabetes than other women. Because whole grains are high in fibre, incorporating them into your PCOS diet can help improve insulin levels. Furthermore, high-fiber foods like whole grains, nuts, beans, and oats have a slow carbohydrate release. Incorporating these foods into your daily diet aids in blood sugar management because they release carbs into the bloodstream at relatively low and regular intervals. As a result, whole grains and high-fiber foods are less likely to cause insulin spikes in blood sugar levels associated with PCOS-related type 2 diabetes. Better energy levels are associated with a well-balanced blood sugar level.
If you struggle to maintain optimal energy levels, switching to whole grain foods and nuts may be one of the best things you can do. Adding multivitamin capsules for women to your daily routine can also help you stay active and energised throughout the day. Furthermore, active compounds such as Biotin found in multivitamin tablets designed specifically for women may help improve skin texture by reducing acne and breakouts.
Foods to avoid if you have PCOS
So far, we've talked about the foods that are worth including in your PCOS diet. Let us now look at the list of foods to avoid if you have PCOS.
Dairy\Gluten
Fats that are unhealthy
Prepared foods
Here are a few PCOS diet dos and don'ts to help you manage the uncomfortable symptoms of the medical condition. Aside from ensuring a nutritious and PCOS-friendly diet, incorporating certain PCOS supplements, particularly those containing Inositol, are excellent natural remedies for PCOS symptoms.
If you have PCOS but can manage your symptoms, that is fantastic. However, incorporating the foods listed above into your PCOS diet can help you reap additional health benefits. Try them out and live a healthy lifestyle!
Disclaimer: This material, including advice, provides general information only for educational purposes. It is in no way a substitute for a qualified medical opinion. Always consult a specialist or your doctor for more details. fittofitter.com does not claim responsibility for this information.
