Can Your Diet Relieve Symptoms of Polycystic Ovary Syndrome (PCOS)?

Many people with PCOS find that they’re able to manage their symptoms by making changes to their diet. This often includes consuming more high-fiber foods and lean protein, and limiting refined carbohydrates and sugary foods.

Understanding PCOS

Polycystic ovary syndrome (PCOS) is typically earmarked by irregular periods or by no menstruation at all.

People with PCOS typically have multiple cysts in their ovaries, caused by an overproduction of hormones called androgens.

According to research from 2019, between 33 and 83 percent of women living with PCOS also have overweight or obesity. Common symptoms include:

acne

hirsutism (excessive hairiness)

male pattern baldness

People with PCOS, particularly when symptoms are not managed, may also be at greater risk of:

heart disease

endometrial cancer

diabetes

high blood pressure

Many people with PCOS find they’re able to manage their symptoms and reduce their risk of other health concerns with changes to their diet and lifestyle.

How does diet affect PCOS?

People with PCOS are often found to have higher than normal insulin levels. Insulin is a hormone that’s produced in the pancreas. It helps the cells in the body turn sugar (glucose) into energy.

If you don’t produce enough insulin, your blood sugar levels can rise. This can also happen if you have insulin resistance, meaning you aren’t able to use the insulin you do produce effectively.

If you have insulin resistance, your body may try to pump out high levels of insulin in an effort to keep your blood sugar levels normal. Too-high levels of insulin can cause your ovaries to produce more androgens, like testosterone.

Insulin resistance may also be caused by having a higher body mass index. Insulin resistance can make it harder to lose weight, which is why people with PCOS often experience this issue.

A diet high in refined carbohydrates, like starchy and sugary foods, can make insulin resistance, and therefore weight loss, more difficult to manage.

What foods should I add to my PCOS diet?

Foods to add

high fiber vegetables, like broccoli

lean protein, like fish

anti-inflammatory foods and spices, like turmeric and tomatoes

High fiber foods can help combat insulin resistance by slowing down digestion and reducing the effect of sugar on the blood. This may be beneficial for people with PCOS.

Here are some examples of 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

Lean protein sources like tofu, chicken, and fish don’t provide fiber but are a very filling and nutritious dietary option for people with PCOS.

Foods that help reduce inflammation may also be beneficial. These foods include:

tomatoes

kale

spinach

almonds and walnuts

olive oil

fruits, like blueberries and strawberries

fatty fish high in omega-3 fatty acids, like salmon and sardines

Which foods should I limit or avoid with PCOS?

Foods to limit

foods high in refined carbohydrates, like white bread and muffins

sugary snacks and drinks

inflammatory foods, like processed and red meats

Refined carbohydrates cause inflammation, exacerbate insulin resistance, and should be avoided or limited significantly. These include highly processed foods like:

white bread

muffins

breakfast pastries

sugary desserts

anything made with white flour

Pasta noodles that list semolina, durum flour, or durum wheat flour as their first ingredient are high in carbohydrates and low in fiber. Pasta made from bean or lentil flour instead of wheat flour is a nutritious alternative.

Sugar is a carbohydrate and should be limited on a PCOS diet. When reading food labels, be sure to look for sugar’s various names, including:

sucrose

high fructose corn syrup

dextrose

On a PCOS diet, you may want to reduce consumption of beverages like soda and juice, which can be high in sugar, as well as inflammation-causing foods, like fries, margarine, and red or processed meats.

However, before removing a number of foods from your diet, it’s best to speak with a doctor. They can recommend an eating plan that is right for you and your individual needs.

Other lifestyle changes to consider with PCOS

Some lifestyle changes can help improve PCOS symptoms.

These changes include exercise and daily physical movement. When coupled with a limited intake of refined carbohydrates, both can help reduce insulin resistance. Many experts agree that at least 150 minutes per week of exercise is ideal.

Daily activity, low sugar intake, and a low-inflammation diet may also lead to weight loss. People may experience improved ovulation with weight loss.

The symptoms associated with PCOS can cause stress. Stress reduction techniques, which help calm the mind and let you connect with your body, can help. These include yoga and meditation.

In addition, speaking with a therapist or another healthcare professional may be beneficial.

The bottom line

If you have PCOS, you may feel frustrated at times. Eating a PCOS-friendly diet and making some lifestyle changes may help improve your mood and reduce some of the associated symptoms of PCOS.

Note that on a PCOS diet, there are some foods you may want to limit or avoid. However, in many instances, these foods have nutritious, beneficial counterparts. For example, if you commonly eat margarine and white toast for breakfast, try substituting high fiber whole-grain bread and olive oil or avocado.

If your symptoms persist, speak with a doctor. They can work with you to identify the cause and recommend next steps.

Posted : 2024-08-29 10:50

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