Polycystic Ovary Syndrome (PCOS) is a hormonal disorder with symptoms including weight gain, irregular periods, acne, and fertility issues.
While there is no cure for PCOS, research has shown that making dietary changes can help manage the condition and alleviate its symptoms.
Why Diet Matters in PCOS
PCOS is closely linked to insulin resistance, a condition where the body struggles to use insulin effectively, leading to elevated blood sugar levels. This can contribute to weight gain, increased risk of diabetes, and worsening hormonal imbalances. A well-balanced diet can help regulate insulin levels and promote overall hormone health, making it an essential tool in managing PCOS symptoms.
Our Top Tips
Foods with a low glycaemic index cause a slower rise in blood sugar levels, reducing insulin spikes. This helps manage weight and stabilise hormones. Some excellent low-GI foods to include in your diet are whole grains like quinoa, oats, and barley, legumes such as lentils and chickpeas, vegetables like leafy greens, broccoli, and cauliflower and nuts and seeds.
Healthy fats are crucial for hormone production and regulation. Incorporating sources of omega-3 fatty acids can help reduce inflammation and improve PCOS symptoms. Good options include oily fish like salmon, mackerel, and sardines, avocados, olive oil, chia seeds and flaxseeds
A fibre-rich diet can help control blood sugar levels and improve digestion. It also promotes satiety, which may assist in weight management – a key factor in managing PCOS. High-fibre foods include whole fruits and vegetables, beans and pulses, whole grains like brown rice and whole-wheat pasta.
Limit Processed Foods and Sugary Snacks, they can cause rapid spikes in blood sugar, worsening insulin resistance. Reducing these can help improve energy levels, support weight loss, and lower inflammation. Try to avoid sugary drinks like fizzy drinks and fruit juices, fast food and processed snacks, white bread, pasta, and other refined carbohydrates.
Drink plenty of water as it helps with digestion, skin health, and overall well-being. Dehydration can exacerbate PCOS symptoms like fatigue and skin issues. Aim for at least 2 litres of water per day.
How Weight Loss Can Benefit PCOS
For women with PCOS who are overweight, even a modest reduction in body weight can have a significant impact on symptoms. Studies show that losing as little as 5-10% of body weight can restore regular periods, improve fertility, and reduce insulin resistance.
Final Thoughts
Diet plays a crucial role in managing PCOS symptoms, and small changes to your eating habits can lead to big improvements in how you feel.
If you're unsure where to start, our expert Nutritional Consultant can discuss a personalised diet plan and test for food intolerances and hormone levels.
But don’t just take our word for it, here’s an excerpt from a recent Google review:
“I turned to Gregorio and the Nutripanda team after a diagnosis of PCOS that had left me disheartened and without a reliable reference on how to change my diet and lifestyle to feel better. After an initial free consultation to understand what my needs were, Gregorio immediately got to work by suggesting I check all relevant markers with an extremely comprehensive blood test that he then used to create a nutritional programme based on my nutritional needs and my condition. The nutritional plan is not only adapted to my clinical and nutritional needs but also to the food preferences and commitments of my and my partner's daily life (e.g. lunches to go to bring to university/work)”
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