PCOS diet: How to use food to help manage your PCOS
By Dr. Mayuri Pandey +2 more
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By Dr. Mayuri Pandey +2 more
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PCOS, or Polycystic Ovary Syndrome, is a common hormonal disorder that can lead to a range of health issues, including infertility. The three main factors associated with PCOS are irregular ovulation, increased levels of male hormones, and cystic ovaries. These factors can cause problems like hirsutism (unwanted hair growth), acne, and hair loss. In fact, more than 70% of women with PCOS have polycystic ovaries. But here’s the good news: your diet can play a crucial role in managing PCOS.
Let us dive into the connection between PCOS and diet, and explore how making simple changes to what you eat can make a big difference in your journey to better health.1
PCOS, which stands for Polycystic Ovary Syndrome, is a condition where a woman’s ovaries produce too many male hormones. This can lead to the formation of small fluid-filled sacs called cysts in the ovaries. Not all women with PCOS have these cysts; some women without PCOS can have them too.
Ovulation is the release of a mature egg from the ovary for possible reproduction. But in PCOS, sometimes a woman’s body doesn’t produce enough hormones for ovulation to happen. This may cause the ovaries to develop into many small cysts. These cysts produce male hormones, leading to problems with the menstrual cycle and causing the symptoms of PCOS.2
According to a consensus panel from the NIH (National Institutes of Health), PCOS can be classified into different types based on its phenotypic presentation. The proposed classification includes four phenotypes:
These different phenotypes help in better understanding and classifying the diverse manifestations of PCOS based on the combination of symptoms and characteristics exhibited by individuals.3
When managing PCOS, it’s beneficial to include nutritious and delicious options in your diet. Here are some food choices from the Mediterranean diet that can help you maintain a healthy weight and manage PCOS symptoms:
By incorporating these food choices into your diet, you can support your overall health and effectively manage PCOS symptoms.4
It is recommended for individuals with PCOS to avoid certain foods that can contribute to inflammation. Here are the foods to be avoided in PCOS:
By avoiding these foods, individuals with PCOS can help reduce inflammation and manage their condition more effectively.4
To effectively manage PCOS, regular exercise, a healthy diet, and weight control are key. Here are tips to maintain a healthy PCOS-friendly diet:
Remember, adapting your diet may seem overwhelming, but support is available to help manage your symptoms and develop a personalized treatment plan.5
Day 1:
Breakfast: 2 whole wheat parathas with ¼ avocado spread, 1 boiled egg or paneer, 2 slices of cucumber, 8 ounces of milk, or a calcium-fortified milk alternative.
Lunch: Vegetable oats upma with mixed vegetables, seasoned with spices, 1 small bowl of yoghurt and water.
Dinner: Palak paneer (spinach and cottage cheese curry) with 1 small bowl of brown rice or whole wheat roti, cucumber raita (yoghurt dip with cucumber and spices).
Day 2:
Breakfast: Vegetable poha (flattened rice) with peas, carrots, and onions, seasoned with spices, 1 orange, and water.
Lunch: Chickpea salad with mixed greens, tomatoes, cucumbers, and a tangy dressing, 1 small bowl of buttermilk.
Dinner: Whole wheat pasta with tomato and vegetable sauce, topped with grated paneer or tofu and water.
Day 3:
Breakfast: Vegetable dalia (broken wheat) with added carrots, peas, and spices, 1 small apple with 1 tablespoon of peanut butter.
Lunch: Mixed vegetable curry with whole wheat roti or brown rice, 1 small bowl of curd and water.
Dinner: Tofu tikka masala with a side of quinoa or brown rice, cucumber mint raita and water.
Day 4:
Breakfast: Moong dal cheela (pancake) made with ground moong dal and spices, served with mint chutney, 1 cup of whole strawberries, 8 ounces of milk or calcium-fortified milk alternative.
Lunch: Vegetable biryani made with brown rice, mixed vegetables, and aromatic spices, cucumber raita and water.
Dinner: Tofu stir-fry with colourful bell peppers and broccoli, served with quinoa or whole wheat noodles and water.
Day 5:
Breakfast: 2 idlis (steamed rice cakes) with ¼ avocado chutney, 1 boiled egg or paneer, 2 slices of cucumber, 8 ounces of milk or calcium-fortified milk alternative.
Lunch: Veggie wrap with whole wheat roti, hummus, mixed vegetables like lettuce, cucumbers, onions and water.
Dinner: Rajma masala (kidney bean curry) with brown rice or whole wheat roti, mixed vegetable salad and water.
It is recommended to stay hydrated by drinking an adequate amount of water throughout the day. It is also beneficial to reduce or eliminate the consumption of alcohol, sugary beverages, and processed foods. This meal plan is a suggested guideline for a PCOS diet and should not be taken as medical advice.
To ensure your nutritional needs and dietary restrictions are met, it is recommended to seek guidance from a healthcare professional or registered dietitian to develop a personalized meal plan. This plan can be customized to align with your specific preferences and requirements, but it should emphasize the inclusion of whole foods, lean sources of protein, and a variety of fruits and vegetables. It is advisable to limit the intake of processed foods, sugar, and unhealthy fats.6 Before following any of the diets consult your doctor or nutritionist and proceed.
Managing PCOS involves various strategies tailored to individual symptoms and goals. Following are some tips for managing PCOS:
Lifestyle modifications:
Medications:
Specialist referral:
Remember, it is important to consult with healthcare professionals experienced in PCOS management to develop a personalized treatment plan based on individual needs and circumstances.7
In addition to diet, regular exercise, stress management, and adequate sleep can help manage PCOS symptoms.
The best treatment option for PCOS depends on individual symptoms and goals and may include a combination of lifestyle changes, medications, and/or fertility treatments.
PCOS cannot be cured, but symptoms can be managed effectively through lifestyle modifications and appropriate medical interventions.
There is no perfect diet for PCOS, but adopting a balanced and nutritious diet rich in whole foods, fibre, and lean proteins can be beneficial.
Yes, some women with PCOS may experience thinning hair or hair loss.
Disclaimer: The information provided here is for educational/awareness purposes only and is not intended to be a substitute for medical treatment by a healthcare professional and should not be relied upon to diagnose or treat any medical condition. The reader should consult a registered medical practitioner to determine the appropriateness of the information and before consuming any medication. PharmEasy does not provide any guarantee or warranty (express or implied) regarding the accuracy, adequacy, completeness, legality, reliability or usefulness of the information; and disclaims any liability arising thereof.
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