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Polycystic ovary syndrome (PCOS) is a hormonal disorder that affects millions of women worldwide.
And while there isn’t a cure that works across the board, a well-balanced polycystic ovary syndrome diet can significantly improve symptoms. Studies show that a diet rich in high-fiber foods, lean protein, and unsaturated fatty acids may reduce the effects of PCOS symptoms. And limiting refined carbohydrates and sugary foods can greatly benefit those with PCOS.
Let’s dive deeper into a PCOS treatment diet that can help with symptom management.
Key takeaways
- PCOS is marked by chronic inflammation, insulin resistance, and metabolic dysregulation.
- A well-balanced, healthy diet can help improve PCOS symptoms.
- The ideal PCOS diet is rich in whole grains, legumes, vegetables, fruit, lean proteins, and healthy fats. It also avoids refined carbs and sugary foods as these can worsen insulin resistance.
- The Mediterranean diet is a great model for those with PCOS. It’s rich in antioxidants and healthy fats, which are beneficial for PCOS.
- Along with diet, regular exercise, stress management, and quality sleep are important to manage PCOS symptoms.
- To boost your fertility, maintain a healthy weight, and track your hormones.
How diet affects PCOS
PCOS disrupts your hormones, leading to excess androgen levels and metabolic dysfunction. This often shows up in the body as insulin resistance, chronic inflammation, and weight issues.
- Insulin resistance: Up to 80% of women with PCOS struggle with insulin resistance. This is where the body struggles to utilize insulin effectively, which leads to high blood glucose levels.
- Chronic inflammation: Low-grade inflammation is a common feature of PCOS, worsening its symptoms.
- Overweight/obesity: A majority of people with PCOS struggle with weight management due to metabolic dysfunction.
These metabolic issues increase your risk of developing diabetes, heart disease, metabolic syndrome, and infertility.
And a bad diet and lifestyle can make metabolic dysfunction worse, increasing the severity of symptoms.
But there’s good news! By modifying your diet, you can improve insulin sensitivity, reduce inflammation, and regulate your hormones.
Foods to eat to lose weight with PCOS
There’s no official PCOS diet. However, the Mediterranean diet is widely recognized as the most beneficial.
One reason is that the Mediterranean diet boasts a well-established anti-inflammatory effect.
The Mediterranean diet revolves around omega-3s and antioxidants. These act as fuel for the good gut bacteria and help them produce short-chain fatty acids (SCFAs). SCFAs are key for gut health and protect you against inflammation, diabetes, heart disease, and obesity.
The Mediterranean diet prioritizes:
- Unsaturated fats
- Low-glycemic index carbs to manage blood sugar
- High-fiber foods
- Vitamins
- Antioxidants
It does this while also including moderate amounts of protein. These factors work together to improve insulin sensitivity and overall metabolic health.
While the specific foods vary by region, here’s a general guide to the Mediterranean diet.
- Whole grains: Oats, brown rice, rye, barley, corn, buckwheat, whole wheat bread, pasta
- Legumes: Beans, peas, lentils, pulses, peanuts, chickpeas
- Vegetables: Leafy greens, broccoli, tomatoes, carrots, cucumber, onions, garlic
- Fruit: Oranges, watermelon, apples, bananas, figs, lemons, pears
- Fish/seafood (rich in omega-3s): Salmon, sardines, trout, tuna, mackerel, cod, herring
- Nuts and seeds: Pine nuts, almonds, hazelnuts, walnuts, pistachios, sunflower seeds, pumpkin seeds
- Extra virgin olive oil
- Red wine (moderate amounts)
- Poultry, eggs, cheese, yogurt (moderate amounts)
Foods to avoid with PCOS
If you want to maintain the best diet for polycystic ovary syndrome, limit the below foods. Avoiding these aligns with the Mediterranean diet’s principles of avoiding inflammation-inducing and insulin-spiking options.
- Red meat and processed meat: Studies suggest red meat may negatively affect fertility and potentially hinder embryo development.
- Animal fats: Animal fats are predominantly saturated fats. According to research, there is a link between high amounts of saturated fats and oxidative stress. And this can affect fertility. One study found that women who replaced animal protein with vegetable protein had a lower risk of ovulatory infertility. So, opt for healthier fats like those found in olive oil and fish.
- Processed foods: Pre-packaged and highly processed foods are often low in nutrients and full of unhealthy fats, sodium, and refined sugars.
- Refined sugars: Studies show that sugar-sweetened drinks like soda and energy drinks contribute to insulin resistance and lower fertility. The same can be said for other refined sugars like those found in candy. You want to keep your blood sugar stable with PCOS.
- Excessive alcohol: Consuming alcohol can lead to hormonal imbalances. That’s because when you drink, your liver breaks down alcohol first, which can mess with your natural estrogen detox. Alcohol can also affect male fertility. Studies show that regular heavy alcohol consumption can reduce sperm concentration. So, moderation is key here.
Tips for managing your PCOS diet
There are a few practices you can incorporate into your life to help keep your PCOS symptoms at a minimum.
Focus on adding
The way you mentally approach switching your diet is key. Rather than focusing on what you have to cut out of your diet, look at what you get to add in.
And don’t try to make a drastic overnight switch. You want this diet to be your new way of life, not just a quick fad diet that ends as quickly as it starts.
Start slow. Incorporate healthier options. Instead of fruit juice, eat fruit. Instead of ice cream, enjoy yogurt with fruit. Rather than chips, eat some nuts.
By taking it step by step, you’ll find it much easier to stick to a diet that’s rich in whole, unprocessed foods and leaves you feeling better.
Whole grains like brown rice, whole wheat bread, quinoa, etc. are great sources of energy. And legumes such as beans and lentils are packed with protein and fiber. And fruits and vegetables are full of vitamins and minerals that your body needs to support.
Don’t skip meals
Eating regular meals throughout the day helps blood sugar stable and prevents overeating later.
Prioritize home-cooked meals
Also try to cook at home as much as possible. This lets you control the ingredients and the portion sizes that are best for your needs.
Meal plan
Creating a polycystic ovary syndrome meal plan doesn’t have to be hard. In fact, you can have fun creating PCOS-friendly meals that taste good, too.
Planning your meals helps you make healthier choices and avoid unhealthy temptations. Remember, everything in moderation! Don’t deprive yourself but find a balanced approach to eating. This includes finding PCOS-friendly snacks to enjoy between meals.
Ask for support
Look to friends, family, or online communities for support in your PCOS self-care. Having a strong support system can help you stay motivated and on track. To connect with other women on their fertility journey, check out the Inito TTC Support Group.
Optimizing your PCOS journey for pregnancy
If you’re trying to get pregnant with PCOS, there are a few things you can do to improve your chances.
1. Lose weight
Studies show that obesity or overweight affects up to 88% of women with PCOS. Losing even a small amount of weight can make a big difference in fertility.
Studies have shown that losing just 2-5% of your body weight can improve ovulation and increase your chances of getting pregnant.
To help you drop weight, create a polycystic ovary syndrome diet plan to get pregnant. This involves eating the healthy foods we mentioned above and exercising regularly. Aim for 2.5 hours of moderate-intensity exercise in a week. This could look like brisk walking, swimming, biking, and more.
2. Stress management
Stress can also affect your fertility. So, try to manage stress through relaxation techniques like yoga, meditation, breathwork, and journaling.
3. Track your hormones
Consider tracking your ovulation cycles to identify your most fertile days. You can do this easily using the Inito Fertility Monitor. This monitor measures four key fertility hormones (LH, estrogen, PdG, and FSH) on a single test strip, making it easy to identify your fertile window and confirm ovulation.
4. Get quality sleep
A healthy body requires healthy sleep. Studies show that women who reported having sleep disturbances had a harder time getting pregnant than those who reported no trouble sleeping. And this is all the more true if you have PCOS. Try to get 7-8 hours of quality sleep each night.
Know more: Get Pregnant with PCOS: Your Complete Guide
FAQs
If you have PCOS, you should avoid the following foods:
- Refined carbs
- Starchy and sugary foods
- Sugary drinks
- Red meat
- Processed meat
- Animal fats
- Excessive alcohol
If you’re taking metformin for your PCOS, avoid the same foods as above.
No, polycystic ovary syndrome is not an autoimmune disease. The exact cause is unknown, but it’s thought to be a result of a combination of factors like hormonal imbalance, environmental factors, and a family history of the disease.
Studies have shown that the Mediterranean diet is effective for losing weight with PCOS. This includes:
- Whole grains
- Legumes
- Vegetables
- Fruit
- Lean protein
- Fatty fish/seafood
- Nuts and seeds
- Extra virgin olive oil
- Red wine
- Poultry
- Eggs
- Cheese
- Yogurt
Moderate exercise is also key to losing weight with PCOS as well as stress management and quality sleep.
The best fruits for polycystic ovary syndrome are ones rich in antioxidants and low on the glycemic index. These include:
- Red grapes
- Blueberries
- Blackberries
- Cherries
- Papaya
- Melon
The best teas are ones rich in antioxidants. These include matcha and green tea. These are also rich in polyphenols, which can help with hormone balance.
Teas such as chamomile are also great for reducing stress levels and promoting relaxation.
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- Markers of insulin resistance in Polycystic ovary syndrome women: An update | PubMed Central
- Adherence to the Mediterranean Diet, Dietary Patterns and Body Composition in Women with Polycystic Ovary Syndrome (PCOS) | PubMed Central
- The Influence of Diet on Fertility and the Implications for Public Health Nutrition in the United States | PubMed Central
- Intake of Sugar-sweetened Beverages and Fecundability in a North American Preconception Cohort | Lippincott
- Effects of increased dietary protein-to-carbohydrate ratios in women with polycystic ovary syndrome | ScienceDirect
- Why are women with polycystic ovary syndrome obese? | Oxford Academic
- Weight Loss and Improvement in Comorbidity: Differences at 5%, 10%, 15%, and Over | PubMed Central
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