How to Manage PCOS or PCOD Symptoms with Diet?

Have you been diagnosed with PCOS or PCOD? If yes, your diet and sedentary lifestyle could have been an active reason behind these health problems. What you eat regularly affects your body on a much larger scale than you could have imagined. 

You can start improving your health condition by taking the right PCOD diet or PCOS treatment diet. It is why nutritionists and dieticians recommend a specialized diet for PCOD patient. This article can help you design a healthy diet by making you aware of what to include and exclude from your diet for the best results. So read till the end. Also know about diabetic diet chart pdf

How Does Diet Affect PCOS?

Diet influences PCOS in primarily two ways, i.e., insulin resistance and weight management. If you don’t switch to a personalized diet for polycystic ovary syndrome diet at the right time, you can develop serious health problems like diabetes. According to various research studies, many people diagnosed with PCOS have insulin resistance. Adopting a PCOS treatment diet can significantly help you manage your health. 

Foods to Eat for PCOS

If you want to design an impactful PCOS acne diet, consider including the following items in your everyday diet. 

• Natural, Unprocessed Foods
• High-Fiber Foods
• Fatty Fish, Including Salmon, Tuna, Sardines, & Mackerel
• Kale, Spinach, & Other Dark, Leafy Greens
• Dark Fruits Such as Red Grapes, Blueberries, Blackberries, & Cherries
• Broccoli & Cauliflower
• Dried Beans, Lentils, & Other Legumes
• Healthful Fats like Olive Oil, Avocados, & Coconuts
• Nuts Including Pine Nuts, Walnuts, Almonds, & Pistachios
• Dark Chocolate (in Moderation)
• Spices Such as Turmeric & Cinnamon

Foods to Avoid for PCOS

You can only create an effective diet plan if you know which food to avoid PCOS. So if you’re working on your diet chart, ensure you don’t include the following or consume them at minimal levels. 

• Refined-Carbohydrates Such as Mass-Produced Pastries & White Bread
• Fried Food like Fast Food
• Sugary Beverages Such as Soda & Energy Drinks
• Processed Meats like Hot Dogs, Sausages, & Luncheon Meat
• Solid Fats Including Margarine, Shortening, & Lard
• Excess Red Meat Such as Steaks, Hamburgers, & Pork

Also know about the foods to avoid with diabetes.

Types of Diet for PCOS Patients to Reduce Their Symptoms

What you eat regularly has a massive effect on PCOS. It is why professionals recommend switching to a PCOS cure diet to better the health condition. The only problem is there is no standard diet to cure or improve PCOS. But many medical experts believe certain food items are suitable for PCOS, while others are not. Currently, nutritionists can recommend any of the following diet for PCOD patient for improved results.  

A Low-Glycemic Index (GI) Diet

This PCOS acne diet comprises food items with a lower GI. The body digests these food items slowly, meaning your insulin levels won’t spike when you consume low GI food. Legumes, fruits, nuts, whole grains, starchy vegetables, and unprocessed food items are low on carbohydrates, so you can add them to design your low-glycemic index diet. And the food to avoid PCOS in this diet includes mass-produced white bread, bakery items, sugary beverages, etc.    

Anti-Inflammatory Diet

People diagnosed with PCOS or PCOD can have fatigue as a common symptom. It is why it is advisable to have a PCOS acne diet or PCOS treatment diet that can help reduce their symptoms. Fatty fish, extra virgin olive oil, leafy greens, and berries are some food items that make up an anti-inflammation diet. These items contain nutrients that help fight PCOS and PCOD symptoms. Know about Indian breakfast for diabetes .

The DASH Diet

A commonly prescribed PCOS cure diet is the DASH diet. Dietary Approach to Stop Hypertension (DASH), this polycystic ovaries diet primarily helps reduce the risk of heart disease. This diet is also tried-and-tested to reduce PCOS and PCOD symptoms. A DASH diet comprises low-fat dairy products, fish, fresh vegetables, whole grains, poultry, etc. A DASH diet will always discourage people from having food items and beverages high in sugar and saturated fat. 

Irrespective of the suggested PCOD or polycystic ovary syndrome diet you choose to follow, ensure it contains significant portions of unrefined food items, nuts, spices, fatty fish, and healthy fat. If you’re an absolute beginner, getting a personalized diet plan designed by a professional nutritionist can give the best results.  Also know about the best diet for diabetes.

Introduction to PCOD

Polycystic Ovarian Disease (PCOD) is a common medical condition wherein the woman’s ovaries produce partially mature eggs. These immature eggs are produced in large numbers and can also become cysts in the future if left untreated. Due to this, the ovaries become large and can contribute to irregular periods, hair loss, infertility, abnormal weight gain, and various other problems. However, it can be controlled by strictly following a polycystic ovaries diet. 

How Does Diet Affect PCOD?

According to numerous studies, a significant portion of women with PCOD have insulin resistance. It means your body will require higher than usual insulin levels to manage your blood sugar. Higher insulin resistance also means high fat storage in the body, leading to weight gain or obesity problems. Patients with PCOD generally have a slower metabolism rate, making it challenging to curb food cravings. Having unhealthy food items in such cases will only aggravate the problem. But following a PCOD diet can make things manageable for you. 

Foods to Eat for PCOD

• Unrefined and natural food items
• Any fish with high omega fatty acids. You can consider including salmon, tuna, sardines, etc., in your diet. 
• Leafy vegetables like broccoli, kale, and spinach
• Dark red fruit items like blueberries, blackberries, crimson grapes, & cherries
• Healthy Fats like nuts, coconut, olive oil, and avocado
• Spices like cinnamon & turmeric
• Dark chocolate (in moderation)

Foods to Avoid for PCOD

• Refined carbohydrates like pastries, white bread, & cakes
• Fried food & fast food items like pizzas & burgers
• Carbonated beverages such as sodas & energy drinks
• Processed meats such as salami, sausage, hot dogs, & more
• Margarine, shortening, & lard
• Red meat like steaks, pork, & hamburgers

Bottomline

We have all grown hearing ‘we are what we eat,’ but rarely do we take this into account while designing our meal plans. And it won’t be incorrect to highlight that our unhealthy eating habits are one of the primary reasons behind the rising PCOS and PCOD problems. If you’ve been recently diagnosed with any of these health problems, you still have a chance to better your health condition by improving your diet plan. 

Following a PCOS cure diet consistently can gradually reduce the symptoms of these lifestyle diseases and also improve your overall health. But the key lies in mindful eating, so ensure you’re following the right polycystic ovaries diet for visible results. A well-planned, healthy diet will help you get rid of PCOS and PCOD, and also improve your other health concerns over a period. So start following a healthy diet from today. It is a decision you will never regret.

Also read about grapes good for diabetes 

FAQs

Is Egg Good for PCOD?

Eggs are considered an excellent diet component for every individual. They are rich in protein and full of nutrients that help reduce the symptoms of PCOS and PCOD. 

Are Natural Sugars Safe for Women with PCOS?

Natural sugars are way safer and healthier for PCOS patients than refined sugar. Since natural sugar is considered higher quality carbohydrates that are rich in fiber, consuming them won’t aggravate the health condition. 

Should Fats be Eliminated from the PCOD Diet Completely?

PCOD patients should avoid saturated fats, but healthy fats can be consumed. Saturated fats can spike your calorie intake and also boost your cholesterol to unusually higher levels, so avoid them in your diet.  

What are Some Safe Dairy Alternatives for Women with PCOS?

If you’re a PCOS patient who cannot entirely avoid dairy items from the regular diet chart, try including their alternatives. Fortified soy milk, almond milk, and oats milk are some excellent dairy alternatives for women with PCOS.