PCOS diet: Gynaecologist shares 4 reasons why chia seeds can help manage PCOS, plus how to use it safely

Chia seeds can help to manage PCOS by balancing blood sugar levels, relieving inflammation, and supporting appetite control for weight management.

Polycystic Ovary Syndrome (PCOS) is a common hormonal condition affecting at least over 65 million women globally. This condition brings along weight gain, irregular periods, bloating, and skin concerns among other health issues for women. While there's no cure, following smart lifestyle habits to manage PCOS may help. One of these aspects is diet. A PCOS diet should typically include high-fiber, low-glycemic index and unprocessed foods and exclude refined carbohydrates, processed foods and sugar-laden consumables. But chia seeds is one superfood that is emerging as an effective ally for PCOS management, says a gynaecologist.

Try adding chia seeds to your PCOS diet.(Freepik)

Why chia seeds matter for PCOS

Chia seeds are tiny seeds with a nutty flavour and multiple health benefits. These are native to Mexico, but have found a fan following across the world with awareness about its nutritional value. When it comes to its benefits for hormonal imbalance, chia seeds may help with insulin resistance, which itself is an important factor for PCOS, Dr Sunita Lamba, Director & Senior Consultant - Department of Obstetrics and Gynecology at Cloudnine Group of Hospitals, tells Health Shots.

“Chia seeds may help with insulin resistance due to their high soluble fiber content, which slows digestion and sugar absorption, leading to more stable blood sugar levels and improved insulin sensitivity. They also contain omega-3 fatty acids (ALA) and protein, which contribute to heart health and satiety, further supporting weight management, a key factor in managing insulin resistance," Dr Lamba explains.

1. Chia seeds may help balance blood sugar and insulin

Chia seeds are rich in fiber, which slows digestion and prevents sudden blood sugar spikes. This is important factor in improving insulin resistance, a key driver of PCOS.

2. Chia seeds offers anti-inflammatory benefits

These seeds contain high content of omega-3 fatty acids, dietary fibre, and antioxidants, all of which help to reduce inflammation and oxidative stress, according to the Journal of Nutritional Science. Both these factors are often found elevated in women with PCOS.

3. Chia seeds supports weight management

These little seeds are a powerhouse combination of protein and fiber. So, it helps you feel fuller for longer and reduces unnecessary cravings or hunger pangs. This makes it play an important role in weight management, which is important for PCOS care.

4. Chia seeds boosts digestion

The soluble fiber in chia seeds feeds good gut bacteria and eases constipation, which can be a common PCOS symptom among women. When the gut health is in order, it helps to maintain hormonal balance naturally.

A word of caution

Doctors emphasize that a single food alone cannot help you manage a complex condition such as PCOS, which affects a woman's periods and fertility, apart from increasing the risk of hypertension, type 1 diabetes, heart problems and sleep issues.

“Chia seeds are not a treatment for PCOS. But they should be considered a complementary part of a balanced diet and overall management plan of PCOS. That also includes regular exercise and consultation with a doctor,” adds Dr Lamba.

How to include chia seeds in your PCOS diet?

Chia seeds are very versatile, and can be used in various ways without making their everyday consumption boring for anyone.

• You can simply soak and savour them. For this, let chia seeds soak in water or milk for a few hours—or overnight. This can then be used to even make chia pudding or mix into smoothies and yogurt.
• Sprinkle on your meals: Stir them into salads, soups, or breakfast oats for a gentle fiber boost.
• Add to baked dishes

How much chia seeds can I have in a day?

Nutrition experts suggest that you should start slow (only about 1 tablespoon) with chia seeds, and only after consulting your healthcare expert. Anyone with blood sugar and blood pressure problems, or on any medication, should definitely check with a doctor before adding chia seeds to their diet.

If you decide to include these to your food, should ensure proper hydration to avoid bloating or digestive discomfort.

When is the best time to have chia seeds?

According to Dr Lamba, taking chia seeds before bed can help prevent late-night snacking and support fat burning while you sleep. It's also a great way to manage night-time hunger.