The Power of Diet: What to Eat (and Avoid) with PCOS

PCOS India Mission: Your Essential Guide to Managing PCOS in India

Dear Readers,

PCOS affects every aspect of your health, but did you know that your diet plays a pivotal role in managing it? Eating the right foods and avoiding the wrong ones can help balance your hormones, reduce inflammation, and alleviate symptoms. Let’s dive into PCOS-friendly eating!

What to Eat for PCOS

1. Fiber-Rich Foods: Fiber helps regulate blood sugar and reduce insulin resistance—a common issue in PCOS.

• Examples: Whole grains (millets, oats, brown rice), lentils, beans, and leafy greens.

2. Anti-Inflammatory Foods: Chronic inflammation worsens PCOS symptoms. Combat it with anti-inflammatory options.

• Examples: Turmeric, ginger, berries, walnuts, and flaxseeds.

3. Healthy Fats: Omega-3 fatty acids can improve hormonal balance and reduce inflammation.

• Examples: Chia seeds, avocados, and almonds.

4. Low-Glycemic Index (GI) Foods: These help stabilize blood sugar levels, minimizing insulin spikes.

• Examples: Sweet potatoes, quinoa, and non-starchy vegetables like broccoli and zucchini.

5. Probiotic Foods: A healthy gut is key to hormonal health.

• Examples: Homemade curd, fermented vegetables, and pickles (without added sugar).

What to Avoid

1. Processed Foods: High in unhealthy fats and sugars, they worsen insulin resistance and inflammation.

• Examples: Chips, cookies, and frozen ready-to-eat meals.

2. Refined Carbohydrates: These spike blood sugar levels, leading to hormonal imbalances.

• Examples: White bread, pasta, and sugary cereals.

3. Sugary Drinks: Added sugar can disrupt insulin levels and aggravate symptoms.

• Examples: Soda, packaged fruit juices, and energy drinks.

4. Red and Processed Meat: Linked to increased inflammation, these should be limited.

• Examples: Sausages, bacon, and fried meats.

5. Alcohol: Alcohol impacts liver function, which is essential for hormone detoxification.

A Sample Day of PCOS-Friendly Meals

Breakfast:

• Millet porridge with nuts and chia seeds.

Mid-Morning Snack:

• A handful of walnuts and an apple.

Lunch:

• Quinoa salad with mixed greens, chickpeas, and a turmeric-tahini dressing.

Evening Snack:

• A cup of herbal tea with a slice of multigrain toast.

Dinner:

• Lentil soup with steamed broccoli and roasted sweet potatoes.

Take Charge of Your Diet Today!

Your diet isn’t just about food—it’s a powerful tool to heal your body and mind. Start with small, consistent changes, and you’ll see remarkable improvements in your PCOS symptoms.