Polycystic ovary syndrome (PCOS) is a condition that prevents ovaries from working properly. Symptoms include irregular periods, reduced fertility, acne and weight problems.
Important foods for are:
- Nuts & Seeds: Nuts must be included in PCOS fertility diet. These include almonds, walnuts and hazelnuts. Seeds like flax seeds, sesame seeds are highly beneficial for PCOS.
- Beans and Legumes: Beans and legumes are the best diets for PCOS weight loss. Legumes include lentils, soya beans, kidney beans which are high in protein and also rich in fiber.
- Consume foods rich in fiber:
- Green Leafy vegetables
Green leafy vegetables contain all the required vitamins and minerals for PCOS women. They are rich in calcium, iron, potassium, these foods are important for managing polycystic ovarian syndrome. Particularly, B vitamins like B2, B3, B5, and B6 are best for fat metabolism and maintains proper hormonal balance.
- Broccoli And Cauliflower
These crunchy vegetables contain a high amount of fiber. Low in calories, containing less than 2% fat, it ranks high in PCOS maintenance diet. In addition to this, Broccoli contains 60% of calcium, and have a low glycemic index that is beneficial for PCOS.
- Brussels Sprouts
Brussels sprout is one of the important food for polycystic ovaries. Like broccoli, brussels sprouts also excrete excess insulin levels and estrogen levels out of the body.
- Whole Grains
Whole grains such as whole wheat pasta, brown rice, oats, and quinoa are good for PCOS.
Choose fresh fruits like Avocado, Fresh Apricots, Blackberries, Cherries, Grapefruit, Grapes, Kiwi, Oranges, Raspberries and watermelon.
- Green Leafy vegetables
- Ingest Healthy Essential Fatty Acids: Typically, these fats are found in Nuts & Seeds, olive oil, cod liver oil, Avocado, fishes like tuna and salmon.
- Include Anti-inflammatory foods and spices like:
- Almonds and walnuts
- Olive oil
Foods to Avoid
- Foods high in refined carbohydrates, such as white bread and muffins.
- Sugary snacks and drinks.
- Inflammatory foods, such as processed and red meats.
- Unhealthy fats like saturated fats, hydrogenated fats and trans fats can aggravate the problem.
- Reduce or eliminate caffeine from your diet to see if it lessens the PCOS symptoms and improves fertility.
- Refined carbohydrates cause inflammation, exacerbate insulin resistance, and should be avoided. These include highly processed foods, such as:
- white bread
- breakfast pastries
- sugary desserts
- white potatoes
- anything made with white flour
It’s a good idea to reduce or remove inflammation-causing foods, such as french fries, margarine, and red or processed meats from our diet as well. Including all these food products in our diet will help in managing PCOS.
We hope that this piece of information has given you a clear idea about the foods to eat and avoid for promoting effective PCOS management and controlling weight gain issues.
If you are trying to lose weight while suffering from PCOS, watch weight loss tips for by Dr Shikha Sharma.
For Personalised PCOS Management Plans, you can always call Dr Shikha’s NutriHealth at 011-46666000. You can also chat with our experts here.