4 Diet Plans for Women with PCOS!

Mood Swings are alone challenging to control and handle! 

Polycystic Ovary Syndrome(PCOS) is just an add-on to all the monthly problems we girls face. You crave for either sweet or chili or even sour! Your guy friends would find this a mystery. And, your boyfriends? They’d try hard to crack the code to your food cravings. They’ll fail each time!  

PCOS causes a hormonal imbalance in a woman’s body and also troubles your metabolism. Your regular intake of food can be a roller-coaster ride, girls!

Researches say that although there is no strict diet regimen for PCOS, we can always control what we eat for better health. It will only suppress the craziness PCOS brings to the woman, also you can manage your condition.

There is a certain diet regimen that can control it. So, if you’ve been diagnosed with PCOS by your doctor, start a diet from today itself. Maintaining a diet will heal you from inside out. Mitigate the side effects of uncomfortable manifestations of this condition.

Low Glycemic Diet

Let me start by introducing Insulin to you! Insulin is a hormone that regulates our blood sugar levels. It transports the sugar to cells for energy or storage!

Women with PCOS are resistant to insulin. It means that their cells don’t use insulin as they should.  Hence, increased sugar in the blood can cause uncomfortable symptoms. Therefore, a low Glycemic Index Diet (GI diet) can stabilize the insulin levels in your body. Speaking about GI, it shows how quickly can a food raise your blood sugar level. The low GI diet is almost a diet to cut down on carbs. 

Less carbs, Less sugar intake!

What you can eat?

  • Bread
  • Rice
  • Pasta Noodles
  • Legumes
  • Vegetables
  • Fruits
  • Breakfast cereals
  • Starchy Vegetables
  • Grains
  • Dairy 

Eat whole fruits and vegetables, lean protein, whole- grains, and healthy fats. Avoidance of highly processed foods, sodas, carbonated drinks is strictly necessary. Since PCOS makes your menstrual cycles irregular and you can control it with this mere diet. Also, improve insulin sensitivity in your body!

Anti-Inflammatory Diet

What exactly does this inflammation be in PCOS?

Well, PCOS diagnosed women develop higher levels of inflammatory markers. 

This inflammation is due to higher levels of androgens and hence increased insulin production. Since more insulin is produced, it leads to more inflammation! And, the cycle continues! Eating an anti-inflammatory diet ensures to minimize inflammation among PCOS women. It also helps in improving the reproductive health and metabolic rate of your body!

What you can eat?

  • Fruits & Vegetables
  • Whole Grains
  • Lean Proteins
  • Beans
  • Nuts
  • Fish
  • Berries
  • Leafy Greens
  • Herbs & Spices

Do you know what?

About 63 percent of women regularized their menstrual cycle and also 12 percent conceived under this diet. Women are supposed to gain weight but results under this diet are satisfactory. Around 7 percent of women lost their body-weight and showed improvement in blood pressure, inflammatory markers, and cholesterol levels. 

You can write down all your preferred food inclusive in this diet and make your food regimen! Savor the taste and the benefits of an anti-inflammatory diet.

Mediterranean Diet

The sole aim of any diet is to improve inulin sensitivity and lower androgen production.

The Mediterranean diet plan focusses on fat sources like olive oil and fish, including other leafy greens and vegetables. It asks not to consume red meat, highly processed food, and sugar. 

What you can eat?

  • Vegetables
  • Fruits
  • Nuts
  • Seeds
  • Legumes
  • Fish
  • Seafoods
  • Whole Grains
  • Tubers
  • Eggs
  • Dairy
  • Herbs & Spices
  • Healthy Fats
  • Poultry

There’s more to it! If you love wine, then you can add a glass of your red wine to your meal.  However, this is optional and can b avoided if you’re not very fond of alcohol.

And, if you’re a coffee or tea drinker, like most of us, then you can too sip your favorite cup a day. It is best to avoid sweetened juices or drinks which are very high in sugar content.

DASH Diet

A diet is best only when its easy to follow, nutritious, safe and effective for the purpose followed. Dietary Approaches to Stop Hypertension(DASH) diet is ranked 5th year in a row by the USA Government.

This diet was originally designed to lower your blood pressure. It is the best diet plan for PCOS Women. A study published in the Journal of Hormone & Metabolic Research. DASH Diet has helped women to lose abdominal fat and bring improvements in insulin production.

What you can eat?

  • Fruits & Vegetables
  • Fiber-rich foods
  • Nuts
  • Seeds
  • Legumes
  • Whole Grains
  • Low-fat dairy Products

It is a calorie-rich diet to benefit metabolism, obesity, and other related ailments. 

DASH Diet includes food with less salt or sodium. I understand food without salt seems impossible to eat but it is advised to replace salt with some herbs or seasonings. This diet is easy to follow as you only have to remove carbs from your diet! Just cut back on sugar, salt, and highly saturated fat foods.

Bottom Line

While there is no proven cure for PCOS, take care of your food intake daily. 

Regular exercise also brings an effect on PCOS condition. Make good choices, stay active, and manage your condition efficiently. 

No matter what diet you choose to follow. All that matters is that you’re healthy and consume a balanced diet with all your nutrients met. Let me know about your journey with PCOS, and your preferred diet plan, and also how did it work for you.