PCOS Diet: How to Use Food to Help Manage Your PCOS

Doctor looking at a model of a ovary organ

Polycystic ovary syndrome (PCOS) affects millions of women worldwide, causing a range of symptoms from irregular menstrual cycles to weight gain and fertility issues.

What you eat places a CRUCIAL role in managing these symptoms and improving overall health. Food really is medicine and what we put int our bodies has a direct effect on our hormones and how happy they are!

Let’s explore how an effective diet plan can help manage your PCOS Symptoms and boost your well-being!

Key Dietary Principles for Managing PCOS

  1. Balance Your Carbs:
    • Focus on complex carbs like sweet potato, quinoa, GF oats, legumes, vegetables, and fruits. These have a lower glycemic index (GI), releasing glucose slowly into the bloodstream, keeping blood sugar levels stable.

  2. Prioritise Protein and Healthy Fats:
    • Include lean meats, fish, eggs, dairy, beans, and lentils for protein. For healthy fats, opt for avocados, nuts, seeds, and extra virgin olive oil (but be careful in the quantity as its very calorie dense!). These help you feel fuller longer and stabilise blood sugar levels.

  3. Eat Plenty of Fibre:
    • High-fibre foods like vegetables, fruits, whole grains, and legumes help regulate blood sugar and support digestive health.

  4. Focus on Anti-Inflammatory Foods:
    • Inflammation is often higher in women with PCOS. Incorporate leafy greens, berries, fatty fish (like salmon and sardines), and nuts to help reduce inflammation and improve symptoms.

  5. Limit Processed Foods and Sugars:
    • Minimise sugary beverages, sweets, and processed snacks that can spike blood sugar levels and worsen insulin resistance.

Sample Eating Plan for PCOS

Breakfast:

  • Coconut yogurt with berries and chia seeds.
  • Gluten free sourdough toast with avocado and a poached egg.

Mid-Morning Snack:

  • An apple with a handful of almonds.

Lunch:

  • Grilled chicken salad with mixed greens, cherry tomatoes, cucumbers, and vinaigrette dressing. More variety of your veggies the better!
  • Quinoa or cauliflower rice as the base.

Afternoon Snack:

  • Carrot sticks with hummus.

Dinner:

  • Baked salmon with steamed broccoli and sweet potato.
  • Mixed green salad with olive oil and lemon dressing.

Evening Snack:

  • A small bowl of mixed berries or a few squares of dark chocolate.

Tips for Long-Term Success

  • Meal Planning and Preparation:
    • Plan meals ahead to ensure healthy options are always available and avoid unhealthy temptations.

  • Stay Hydrated:
    • Drink plenty of water throughout the day to control hunger and improve overall health.

  • Mindful Eating:
    • Pay attention to hunger and fullness cues to prevent overeating and promote better digestion. Try to build a good plan to eat at roughly the same time each day and make sure you get 30G of protein in in the first hour you wake!

  • Regular Physical Activity:
    • Combine your healthy eating plan with regular exercise to improve insulin sensitivity, support weight management, and boost your mood.

Common Questions About PCOS and Diet

  1. Can losing weight help manage PCOS symptoms?
    • Yes! Even a modest weight loss of 5-10% of your body weight can improve insulin sensitivity, regulate menstrual cycles, and reduce PCOS symptoms.

  2. Are there specific foods I should avoid completely?
    • It’s not necessary to avoid any food completely, but limit processed foods, sugary snacks, and high-GI carbs. Focus on whole, unprocessed foods for the majority of your diet.

  3. How important is it to eat at regular intervals?
    • Eating at regular intervals can help maintain stable blood sugar levels and prevent overeating. Aim to eat balanced meals and snacks every 3-4 hours.

  4. Can supplements help in managing PCOS?
    • Certain supplements, such as inositol, omega-3 fatty acids, and vitamin D, may help manage PCOS symptoms, but majority you can get from food so don’t think one pill is going to solve everything cause it won’t!

Taking charge of your PCOS through diet and lifestyle changes can make a huge difference in your overall well-being. By focusing on whole foods, managing your carbohydrate intake, and incorporating anti-inflammatory foods, you can take control of your PCOS symptoms.

Small, consistent changes are the key to long-term success. Keep pushing forward, and remember, you’re not alone on this journey.

If you need personalised guidance or support, Click Here And Book a Call with me AND download your free hormones guide. Let’s work together to make your health journey easier and more effective!

I’ve got you

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