What is the Best Diet for PCOS? Foods to Include and Avoid

The best diet for PCOS (Polycystic Ovary Syndrome) aims to manage hormonal imbalances and prevent weight gain.

PCOSis a highly prevalent metabolic disorder that accounts for infertility in 6-20% of women of the reproductive age group. Symptoms usually arise during early puberty and include irregular menstrual cycles, anovulation, and acne. Physiological symptoms include a long list of neuroendocrine, metabolic, and ovarian dysfunction. Several studies have linked obesity and diabetes with PCOS, but BMI data is inconsistent.

Presently, the Rotterdam criteria are the most widely used PCOS classification, which includes three commonly observed symptoms:

• Oligo- and/or anovulation (irregular periods or none)
• Clinical and/or biochemical signs of hyperandrogenism
• Polycystic ovaries (can be confirmed by performing a USG procedure)

Women with PCOS are often found to have higher insulin levels than unaffected individuals. That further causes insulin resistance characterized by the inability of cells to utilize glucose for energy.

We bring out tips and the latest guidelines for a diet for PCOS along with a list of foods to include and avoid.

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PCOS Nutrition

A diet for PCOS should include high-protein foods (Image via Unsplash/CA Creative)

There are no specific guidelines for this syndrome, as it includes several metabolic disorders and symptoms.

The diet for PCOS individuals should be designed according to the clinical or biochemical symptoms present. For example, a low-carb diet aims to reverse insulin resistance in PCOS and help with natural and steady fat loss.

Chronically high levels of insulin can trigger the ovaries to produce more androgen hormones, including testosterone. Fiber-rich foods can help reduce insulin resistance by slowing down digestion and absorption of glucose from food. Improved insulin sensitivity results in stable testosterone levels.

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PCOS Food List

You can include the following high-fiber foods:

• Cruciferous vegetables, like broccoli, cauliflower, and Brussels sprouts
• Greens, including red leaf lettuce and arugula
• Green and red peppers
• Beans and lentils
• Almonds
• Berries
• Sweet potatoes
• Winter squash
• Pumpkin

Keep in mind that cruciferous vegetables can affect the thyroid gland and must be limited to one or two servings per day. Anti-inflammatory foods may also be beneficial. These foods include:

• Tomatoes
• Kale
• Spinach
• Almonds and walnuts
• Cold pressed olive oil
• Berries, like blueberries and strawberries
• Salmon and sardines are among the fish high in omega-3 fatty acids

These foods are rich in antioxidant compounds that lower inflammatory molecules in the body. The diet for PCOS may also include Omega-3 fish oil to manage inflammation.

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Foods to Avoid with PCOS

Sugar should be avoided while planning a diet for PCOS. (Image via Unsplash/Faran Raufi)

Foods that trigger a spike in insulin levels should be avoided. The Hormone Balance diet is ideal for improving insulin sensitivity. Try to avoid and restrict the consumption of the following foods:

• Sucrose
• High fructose corn syrup
• Dextrose
• White bread
• Muffins
• Pastries
• Sugary desserts and beverages
• Packaged snacks made with white refined flour

These foods not only contain sugar but also inflammatory seed oils. Deep-fried products made from refined flour can trigger both insulin and inflammation in the body.

While following a diet for PCOS, keep the aforementioned foods away for better health. You can include cheat meals occasionally to satisfy your cravings.

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What is the Best Diet for PCOS?

Low-carb diets can be considered the best diet for women suffering from PCOS. These diets discourage foods high in carbs or added sugar, including sweetened foods, starches, and refined carbs.

This type of diet usually contains less than 26% of total daily calories from carbs. For example, a typical 2000-calorie diet contains fewer than 130 grams of carbs per day.

You can follow the ketogenic diet, which includes less than 10% of total calories from carbs. The keto diet also includes high-fat foods like avocados, olive oil, full-fat dairy products, and coconut oil.

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How to Make a PCOS Diet Plan?

Healthy fats and protein helps balance your hormones. (Image via Unsplash/Daniel Cabriles)

There's no need to make a strict plan when following a low-carb diet for PCOS. You can include foods that are allowed and exclude unhealthy foods, including sugary and high-carb foods. It's recommended to eat as per your hunger.

Here's a plan for a diet for PCOS:

• Breakfast: fried eggs
• Lunch: chicken salad with olive oil, and feta cheese
• Dinner: grilled salmon with chickpea soup

If you experience irregular periods and other symptoms, consult a medical professional and seek help.