If you’ve ever dealt with polycystic ovary syndrome (PCOS) and its array of uncomfortable symptoms, you’re not alone. A complex endocrine disorder, PCOS throws reproductive hormones off balance, causing about eight to thirteen percent of women of reproductive age to experience issues like irregular or missed periods, polycystic ovaries (large ovaries with many small follicles) and excess body hair, per the World Health Organization (WHO). And although there’s no one-size-fits-all treatment for PCOS, sometimes, little changes can go a long way—including to your diet.
From a functional medicine perspective—which emphasises a personalised, systems-oriented approach that considers the underlying causes of disease—nutrition plays a critical role in managing PCOS, says Samantha Schleiger.
“A strategic approach when it comes to nutrition and PCOS is centred upon lowering inflammation, supporting balanced blood sugar and providing an overall nourishing nutrient-dense diet to the body.”
READ MORE: Millions of Women Struggle With PCOS In South Africa, So Let’s Unpack It
Meet the experts: Samantha Schleiger, RDN, is a functional dietician and women’s health specialist at Simply Nourished. Clare Goodwin is a registered nutritionist and founder of Ovie.io, an online clinic for PCOS support. Ana Cristina Lewis, RD, is a dietician and owner of Functional Nutrition By Ana.
What’s the connection between PCOS and diet?
There’s a lot to unpack, but PCOS is a multifaceted condition that generally affects various body processes, such as insulin resistance, inflammation and obesity. Having a healthy and balanced diet can improve insulin levels, reduce insulin resistance and inflammation, and help you manage weight, along with less-talked-about symptoms including fatigue, intense hunger and cravings, mood imbalances and poor gut health, says Clare Goodwin.
Between fifty and ninety percent of women with PCOS are insulin resistant, per a study in Clinical Medicine—which means that the cells in the body struggle to absorb sugar from the blood. This causes blood sugar levels to spike, triggering the pancreas to produce more insulin in an attempt to help cells respond—but when the pancreas can’t keep up, blood sugar levels can reach diabetic levels, per Cleveland Clinic. Obesity exacerbates insulin resistance, creating a vicious cycle. So, making dietary changes may help improve things over time.
Best Foods To Eat For PCOS
If your doctor diagnoses you with PCOS, consider prioritising foods rich in protein, fibre and healthy fats, says Ana Cristina Lewis. “When meals have sufficient protein, fibre, healthy fat and nutrient-dense carbohydrates, it will promote satiety, support balanced energy levels throughout the day, and help avoid huge peaks and pits of blood sugar (which then helps insulin, too),” says Lewis. “By choosing whole food, high-quality versions of these foods, it will be anti-inflammatory in nature versus choosing processed, packaged versions.”
It may also be helpful to go for foods that help regulate blood sugar and have anti-inflammatory properties, Schleiger says, such as:
Leafy greens: Picks like spinach, kale, Swiss chard and arugula contain antioxidants and have anti-inflammatory components that may reduce chronic inflammation.
Fruits: Blueberries, strawberries, raspberries and blackberries are all low-glycemic foods that support balanced blood sugar. Avocado is a great option, too.
Fatty fish: Foods like wild salmon, mackerel, sardines and trout contain a high-quality protein. This is necessary for muscle repair and metabolic function, Schleiger says.
Whole grains: High in fibre, options like quinoa, brown rice, oats and barley aid in blood sugar control. And may improve insulin sensitivity, per Schleiger.
Legumes: Options like lentils, chickpeas, black beans and kidney beans are high in fibre and protein. It can help stabilise blood sugar levels and improve satiety, which ultimately helps weight management.
Nut and seeds: Almonds, walnuts, flaxseeds and chia seeds contain protein and fibre, which support satiety and blood sugar regulation, Schleiger says.
Vegetables: Cruciferous vegetables contain compounds that help reduce inflammation. That’s why broccoli, cauliflower, Brussels sprouts and cabbage are helpful options to add to your diet.
Probiotic-rich foods: Yogurt, kefir, sauerkraut and kimchi can help improve your digestion and nutrient absorption, says Schleiger.
Foods To Avoid/Limit When You Have PCOS
Avoiding or limiting certain foods can prevent the worsening of symptoms, inflammation and insulin resistance, says Schleiger. This doesn’t mean tossing everything in your pantry, but it can help to be more cautious about consuming these foods:
Sugary foods and beverages: sweets, candy, pastries, sugary cereals, soda and fruit juices with added sugar
Refined carbohydrates: white bread, white rice, pasta and baked goods made with white flour
Heavily processed foods: fast foods, processed snacks, processed meats, frozen dinners and anything with a lengthy ingredient list
Alcohol: beer, wine and spirits
Artificial sweeteners: aspartame, sucralose and saccharin
7-Day PCOS Diet Plan
Monday
Breakfast: full-fat Greek yoghurt (prioritise grass-fed, organic options) with fresh berries. Plus, a variety of seeds (chia seeds, hemp hearts and ground flaxseeds) and a dollop of nut butter
Lunch: quinoa salad with chickpeas, cucumbers, cherry tomatoes, feta cheese and a lemon-tahini dressing
Dinner: baked salmon with a side of roasted Brussels sprouts and sweet potato
Snack: sliced apple with almond butter and grass-fed droëwors
Tuesday
Breakfast: smoothie made with frozen berries, half a semi-green banana (which has a lower glycemic index than ripe bananas, Schleiger says), 1 scoop of quality protein powder, liquid (like unsweetened almond milk, cashew milk, etc.), spinach or kale, frozen cauliflower rice (Bonus: chia seeds, ground flaxseed, hemp hearts, pumpkin seeds, etc.)
Lunch: grilled chicken breast with a mixed greens salad (spinach, kale, arugula and/or romaine) topped with walnuts, avocado and balsamic vinaigrette
Dinner: stir-fried grass-fed beef with broccoli, bell peppers, snap peas and an organic white rice-cauliflower rice 50:50 mix
Snack: fresh berries, raw cashews and string cheese
Wednesday
Breakfast: organic overnight oats topped with chia seeds, unsweetened almond milk, fresh blueberries and a drizzle of honey
Lunch: lentil soup made with carrots, celery and spinach. Serve your soup with a side of whole-grain or sourdough bread and pastured butter
Dinner: grilled wild shrimp and a quinoa-vegetable pilaf (bell peppers, zucchini, garlic and onions)
Snack: fresh cherries served alongside carrot sticks with hummus
Thursday
Breakfast: scrambled pastured eggs (with spinach, tomatoes, mushrooms, onions and feta cheese) served with a whole-grain English muffin and a side of fresh fruit
Lunch: turkey and avocado slices wrapped in a tortilla with lettuce, tomato and red onion (with avocado-based mayonnaise)
Dinner: baked cod with a side of roasted purple cauliflower, steamed green beans and a baked potato
Snack: greek yoghurt topped with homemade granola and a handful of raw nuts
Friday
Breakfast: chia pudding made with chia seeds and coconut milk and topped with fresh raspberries and ground flaxseeds
Lunch: chickpea and vegetable curry with brown rice and a side of fresh mixed berries
Dinner: grilled chicken skewers with bell peppers and onions served with a side of mixed greens salad and a side of whole grain rice
Snack: fresh fruit salad (melon, berries and kiwi) served alongside cottage cheese
Saturday
Breakfast: pastured hard-boiled eggs topped with bagel seasoning and seaweed sprinkles served alongside whole-grain avocado toast topped with feta cheese and cherry tomatoes
Lunch: canned wild tuna/salmon salad made with celery, onions, capers, cucumbers and avocado-based mayonnaise served inside a whole-grain or nut-based tortilla
Dinner: stuffed bell peppers made from ground turkey, black beans, onions, quinoa and tomatoes
Snack: half an avocado sprinkled with sea salt, pepper and seaweed flakes served alongside cucumber slices and turkey roll-ups
Sunday
Breakfast: smoothie bowl with blended spinach, banana, almond milk, topped with granola, sliced strawberries and chia seeds
Lunch: Mediterranean salad made from mixed greens, olives, cucumber, tomatoes, red onion, chickpeas, feta cheese and sliced grilled chicken served with a lemon-olive oil dressing
Dinner: baked eggplant parmesan (using almond flour for breading) with a side of whole-grain pasta and marinara sauce
Snack: dark chocolate with a handful of almonds
How To Treat And Manage PCOS
A healthy and balanced diet is one way to manage PCOS, per a study in the journal Maedica—but making other lifestyle modifications can be helpful, too. For example, incorporating exercise throughout your day can help, Lewis says.
“Ideally there is an enjoyable movement that provides a mix of cardio and strength training throughout the week without being too taxing on the nervous system,” she says. “Avoid working out after an overnight fast to avoid putting extra stress on the body.”
Practising good sleep hygiene may also help with PCOS management, and you should try to aim for seven to nine hours of quality sleep per night if you can, Schleiger recommends.
“Poor sleep can affect insulin sensitivity, increase stress hormones and disrupt overall hormonal balance as our bodies heavily rely on healthy circadian rhythms,” she says.
In addition to a nourishing diet, exercise and getting plenty of sleep, try reducing your stress levels. Chronic stress can worsen PCOS symptoms and throw your hormones off balance, according to Schleiger. You can do this by journaling, deep breathing, meditation, yoga, or whatever helps quell your nervous system. While there’s no one end-all solution for PCOS, taking a holistic wellness approach can help you reduce inflammation, prevent insulin resistance and manage conditions associated with PCOS better.
This article written by Kayla Hui first appeared on Women’s Health US. More
