PCOS diet tips: 10 foods that can help in polycystic ovary syndrome
PCOS may cause health issues like obesity, acne, hirsutism, infertility etc but the good news is dietary and lifestyle adjustments can greatly aid the management of this hormonal condition and weight loss. Here are 10 foods that can help in
Nearly 16% of women from 20-29 years deal with Polycystic ovary syndrome or PCOS every day - a hormonal imbalance disorder where the “cysters” get numerous cysts in their ovaries, brought on by an excess of androgen hormones. In other words, polycystic ovarian syndrome is a hormonal imbalance that occurs in reproductive age which is very common in today’s world due to unhealthy and sedentary lifestyle and diet plays an important role in managing PCOS.
PCOS is typically earmarked by irregular periods or by no menstruation at all and it also manifests issues like obesity, acne, hirsutism and infertility to name a few but the good news is that dietary and lifestyle adjustments can greatly aid the management of this hormonal condition and weight loss. In an interview with HT Lifestyle, Prachi Shah, Consulting Nutritionist, Clinical Dietitian and Founder at Health Habitat, revealed a list of foods that help you in PCOS:
1. Fenugreek - Also called as ‘methi dana’ helps you control your blood sugar levels and thus improving your insulin sensitivity. Along with this it also helps in lowering cholesterol.
2. Ragi - Ragi is a rich source of calcium and it is a gluten free flour. It prevents cramps during periods. Painful cramps are very common in women with PCOS. For women who can’t tolerate dairy, ragi becomes a major non-dairy source of calcium. You can make a dosa, porridge or rotis from ragi flour.
3. Berries and cherries - All fruits and specially berries and cherries are rich in antioxidants. They are also sweet in nature and can help you curb your cravings. Instead of leaning towards desserts high in refined sugars and refined flour include at least 1-2 servings of fruits in a day. Anti-oxidant properties help you fight inflammation and thus manage PCOS.
{{/usCountry}}3. Berries and cherries - All fruits and specially berries and cherries are rich in antioxidants. They are also sweet in nature and can help you curb your cravings. Instead of leaning towards desserts high in refined sugars and refined flour include at least 1-2 servings of fruits in a day. Anti-oxidant properties help you fight inflammation and thus manage PCOS.
{{/usCountry}}4. Dark green leafy vegetables - One should include at least 1-2 servings of dark GLV in diet. They are high in fibre and low in calories. Vegetables like spinach and kale are rich in folate and B vitamins. They help with hirsutism, insulin control and also boost fertility.
5. Flax seeds - Rich in fibre and omega 3. Flax seeds help you reduce your androgen levels and also improve your lipid profile. Good fats are very necessary in PCOS. You can consume 1 tsp of flax seeds in a day.
Prachi Shah shared, “Strength training plays a major role in managing PCOS as it helps build lean muscle and balances hormones. So, pairing these foods with exercise helps you manage PCOS.”
According to Dt Gagan Sidhu, Chief Dietitian at Dt Gagan’s Clinic and Managing Director at Gleuhr Skin Clinic, there is no one diet that fits all but this basic diet advice can help everyone with PCOS. He recommended the 5 best local food to include in regular diet:
1. Green leafy vegetables - Women suffering from PCOS are recommended to include 1-2 servings of green leafy vegetables in their diet. They are a great source of nutrients and Vit-B. They help to reduce cholesterol, insulin resistance and support fertility by regulating ovulation. Vit B is a superfood to control hair thinning or hirsutism.
2. Probiotics - For regulating your PCOS symptoms, your digestive system is crucial. The gut helps manage inflammation, promotes the absorption of nutrients like magnesium, iron, and calcium, and removes and rebuilds hormones. Here are some natural probiotics: yogurt, fermented tea (kombucha), sauerkraut, and pickles.
3. Whole grains - Whole grains, rich in fibre, are beneficial for controlling insulin levels. They also include vital vitamins and minerals required to generate energy in cells. Sweet potatoes, berries, almonds, and pumpkins can help to improve the condition of PCOS.
4. Sprouted legumes - Sprouted legumes are richer in nutrients and easier to digest than unsprouted varieties. Due to their low glycemic index, legumes assist in regulating blood sugar. Chickpeas, beans, lentils, and peas, high in fibre and protein, can be taken two/three times a week.
5. Healthy fats - Healthy fats ensure stable energy and blood sugar levels, help us feel content, and resist sugar cravings. It has been proven to lower testosterone levels, increase insulin sensitivity and reduce obesity. Avocado, nuts, seeds, olive oil, desi ghee, and coconut oil can be the best healthy choices for cysters.
Dt Gagan Sidhu advised, “When following a PCOS diet, you should reduce inflammatory foods like fries, margarine, red or processed meats, and sugary drinks like soda and juice. However, it's always recommended to consult a doctor; they can suggest a diet suitable for you and your particular requirements.”
