The 10 best foods for people with PCOS (2023)

FAQs

The 10 best foods for people with PCOS? ›

Eggs are a good source of protein and nutrients that improve the symptoms of PCOS. And as boiled eggs have no added fats like oil, it is a healthier option than fried eggs. Yes, you can eat egg yolk with PCOS. It is a good source of omega-3 fatty acids, iron, folate, vitamins A, D, and E, thiamine, and choline.

Eggs are a good source of protein and nutrients that improve the symptoms of PCOS. And as boiled eggs have no added fats like oil, it is a healthier option than fried eggs. Yes, you can eat egg yolk with PCOS. It is a good source of omega-3 fatty acids, iron, folate, vitamins A, D, and E, thiamine, and choline.

Many women with PCOS have insulin resistance. This means the body can't use insulin well. Insulin levels build up in the body and may cause higher androgen levels. Obesity can also increase insulin levels and make PCOS symptoms worse.

Myth #2: If You Lose Weight, You Can Get Rid of PCOS

Unfortunately, there is no cure for PCOS, but overweight and obese women can help balance their hormone levels by losing weight. Otherwise, treatment is aimed at managing symptoms. A wide range of treatment options can help prevent any potential problems.

Moderate exercise like brisk walking, jogging, cycling or swimming are all great activities that can help with PCOS. This type of exercise increases your bodies sensitivity to insulin, which reduces your risk of cardiovascular disease and type 2 diabetes.

What drinks are good for PCOS? ›

Peanut butter has a glycemic index of 14, indicating that it does not induce a fast surge in blood sugar and insulin levels. As a result, peanut butter is an excellent complement to your PCOS diet. It contains a balanced source of healthy fat, fiber, protein, and sugar.

High levels of caffeine have been said to make your PCOS symptoms worse by: Increasing the stress hormone cortisol, which raises insulin, which suppresses progesterone production. Increasing sugar cravings (when you're on a low after having a caffeinated coffee earlier, you often crave a sugar boost).

Yes, bananas may help in PCOS when consumed in moderation. Its high nutritional value may improve insulin sensitivity, aid in weight loss and blood sugar control.

Milk, paneer, cheese and butter may be a regular part of most people's lives but are not recommended for women with PCOS. This is because women with PCOS have the propensity to develop insulin resistance and the ingestion of dairy can lead to higher levels of insulin.

Yes, almond milk is great for women with PCOS as it has a low carb content which is beneficial for reducing PCOS symptoms such as weight gain and spikes in blood sugar levels. Some studies suggest that soy milk may be good for PCOS.

Lifestyle changes

Your health care provider may recommend weight loss through a low-calorie diet combined with moderate exercise activities. Even a modest reduction in your weight — for example, losing 5% of your body weight — might improve your condition.

Oats are an excellent source of complex carbohydrate that takes a greater time to breakdown keeping sugar levels steady. “Its rich fiber content keeps bowels regular. Routine consumption of oats can lower the cholesterol and help in weight loss, and so, is strongly recommended in the PCOS diet,” says Dr Palaniappan.

The exact cause of PCOS is not known. Most experts think that several factors, including genetics, play a role: High levels of androgens. Androgens are sometimes called "male hormones," although all women make small amounts of androgens.

Can you lose belly fat with PCOS? ›

Belly fat occurs due to a hormonal imbalance related to hunger brought on by PCOS. As a result, blood sugar levels fluctuate throughout the day. However, you can still lose belly fat while you have PCOS. Maintaining a healthy lifestyle routine and an appropriate dietary pattern is all that's required.

Many women with PCOS struggle to lose weight because the condition creates an imbalance in hunger hormones, causing blood sugar levels to spike and crash throughout the day. “As a result, it is not uncommon for women with PCOS to develop an eating disorder, such as binge eating and yo-yo-dieting,” Dr. Kumar says.

It's usually large and bloated but can also be small and round, depending on genes and other factors. It involves visceral fat accumulation in the lower abdomen and typically feels hard to touch. A PCOS belly is also characterized by a high waist-to-hip ratio of >0.87 (apple body shape).

High androgen levels lead to symptoms such as body hair growth, acne, irregular periods -- and weight gain. Because the weight gain is triggered by male hormones, it is typically in the abdomen. That is where men tend to carry weight. So, instead of having a pear shape, women with PCOS have more of an apple shape.

Women with PCOS have higher levels of male hormones and many tend to be overweight or obese. Lots of women with PCOS have excess body hair, acne, irregular periods, and weight gain specifically in the abdomen. Instead of the traditional female pear shape, those with PCOS tend to have an apple shape.

Medications effective for weight loss (in addition to lifestyle modifications) that have been specifically studied in women with PCOS include metformin, acarbose, sibutramine, and orlistat (Xenical). Metformin is probably the first-line medication for obesity or weight reduction in patients with PCOS.

An energy deficit of about 30%, or 500-750 calories a day for a total energy intake of around 1200-1500cal/day, could be prescribed, ensuring an individualised, and nutritionally balanced diet based on healthy eating principles.

Fasting appears to alter insulin sensitivity which can have many positive effects on PCOS [2]. Bodyweight, fertility, acne, unwanted hair, and more are all improved with better insulin regulation. Studies in mice models of PCOS show that intermittent fasting improves metabolic and hormone profiles [3].

Can you heal PCOS naturally? ›

While there isn't a cure-all, many women see results by managing their weight and balancing their blood sugar. In fact, one study reported 36.9% complete recovery from all features of PCOS with weight reduction, and only 15.4% had persistent PCOS features.

3. Pineapple: Pineapples are loaded with an enzyme called bromelain beneficial in PCOS Problem an enzyme that can produce some pretty incredible effects when ingested in the right amounts.

Snacks to avoid.

Avoid snacking on simple “naked” carbohydrates. For example: plain crackers, chips, popcorn, and pretzels generally don't contain much protein, fat, or fiber. These snacks aren't going to fill you up so you will be more likely to overeat or start searching for another snack an hour later.

Look for high–fiber grains such as brown rice, whole–wheat pasta, and whole–wheat bread rather than low–fiber grains such as white rice, pasta, or white bread.

Benefits: Very easy and healthy appetizer or salad which is filling as its high in fiber, good fats and protein. Helps to control blood sugar levels and keeps PCOS in check.

Having PCOS can put you at risk for a number of related metabolic conditions, including diabetes, heart disease, high cholesterol, and metabolic syndrome. In addition, many women with PCOS have weight issues. Taking in sufficient fluids is an important part of maintaining a healthy diet and lifestyle.

Lean protein sources like tofu, chicken, and fish don't provide fiber but are a very filling and nutritious dietary option for people with PCOS. Foods that help reduce inflammation may also be beneficial.

PCOS is already known to cause an imbalance in these hormones and so heavy drinking can further aggravate this imbalance and as a result, your PCOS symptoms may get worse.

Are potatoes good for PCOS? ›

Of course! With PCOS, it is okay to have anything you want but what is important is to keep in mind the portion size and how often. Potatoes are carbohydrates which provide our body with energy and fuel our brain.

Watermelon is an excellent choice for people with PCOS for a few reasons. First, it is very hydrating since it is over 90% water. Second, it can be beneficial after a workout when it is essential to rehydrate the body. Third, despite its high GI level, watermelon contains nutrients like vitamin C, potassium, and water.

Sweet potatoes are an excellent source of complex carbohydrates, which are essential for maintaining stable blood sugar levels. They are also rich in fiber, vitamins A and Vitamin C, and potassium. Eating sweet potatoes regularly can help to regulate insulin levels, which is crucial for managing PCOS.

Careful with the Carbs

Refined carbs, found in sources like white rice, white bread, pizza dough and pasta, are especially difficult for women with PCOS to process–meaning that they can easily lead to excessive weight gain, while also spiking insulin levels.

People on a PCOS Diet must avoid the following

Avoid refined carbohydrates like white bread, pizza, pasta, white rice.

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.

“Yes, you may eat rice even if you have PCOS or diabetes, but you must recognise that portion management is essential. And your meal should include plenty of vegetables in the form of subzi and salad, as well as some dal, curd or non-veg for protein,” the expert started out saying.

PCOS-Friendly Overnight Oats

Honestly, any kind of organic oats is fine. But I prefer steel-cut oats, for this reason, steel-cut oats may be the best choice for those looking for better control of their blood sugar. Steel cuts oats are slightly higher in fiber than rolled and quick oats.

What can I drink to help PCOS? ›

Try adding a squirt of lemon or lime, a favorite herb like mint, or reach for a carbonated variety of water. Milk is also a good choice for some women with PCOS, but it's important to avoid beverages that are high in sugar such as juices, energy drinks, and soda.

Coloured fruits– red grapes, blueberries, blackberries, cherries, papaya, melon, are all rich in antioxidants and fibre but low in glycemic index and as such can prove helpful for PCOS patients.

Several medications are approved for PCOS, including birth control pills, anti-androgen medications and Metformin (Glucophage). The anti-androgen medications block the effects of male hormones. Metformin is a diabetes drug that helps the body use insulin more efficiently. It also reduces testosterone production.

Berries. Blueberries and raspberries are loaded with natural antioxidants and anti-inflammatory phytonutrients, which may help boost both female and male fertility. Like citrus, they're high in folate and vitamin C, which can help with fetal development down the road.

For women with PCOS who are overweight or obese, a modest weight loss sometimes results in more regular ovulation, which increases the chance of pregnancy. For those who know they ovulate, having sex during the “fertile window” (the five days leading up to and including ovulation) boosts the chance of conception.

Belly fat occurs due to a hormonal imbalance related to hunger brought on by PCOS. As a result, blood sugar levels fluctuate throughout the day. However, you can still lose belly fat while you have PCOS. Maintaining a healthy lifestyle routine and an appropriate dietary pattern is all that's required.

Many women with PCOS find that their menstrual cycles become more regular as they get closer to menopause. However, their PCOS hormonal imbalance does not change with age, so they may continue to have symptoms of PCOS.