Treat PCOS with Diet – 5 Foods for Metabolic Disorders

Obesity is a common feature of PCOS. Being overweight exacerbates many reproductive health problems related to PCOS. [2]

The close association between obesity and PCOS has been the subject of research for multiple studies. [3]

PCOS is closely associated with insulin resistance due to beta-cell dysfunctions. As weight increases, your insulin sensitivity further drops down, which results in high blood sugar levels.

Over time this can develop into full-blown type-2 diabetes. This increases the risks of the accumulation of body fat.

There is no specific diet plan recommended by the experts for PCOS.[4]

The diet plan is based on its efficacy to manage the underlying health disorder like-

• Glucose intolerance

• Insulin resistance

• Cholesterol

According to a study, it has been observed that a low cholesterol diet improves the metabolic profile of women with PCOS within 16 days and helps in weight management. So, it is possible to treat PCOS with diet. [5]

The features of this weight-loss diet are:

1. Low carbohydrates

2. Low cholesterol

3. High in fibre

4. More unsaturated fat (vegetable oils, fatty fish)

5. Less saturated fat (meat, butter, mayonnaise, fast foods)

Eating these foods will aid in balancing insulin levels, alleviating some PCOS symptoms, losing weight and keeping your menstrual regular.

Fruits and vegetables

A PCOS diet that includes lots of vegetables and fruits proves to be highly beneficial for PCOS-related health conditions. They help in lowering blood pressure, reducing the risks of stroke and heart disease, and regulate blood sugar levels. 

Their glycemic index is low which helps prevent the blood sugar spikes. Potatoes and other starchy vegetables should be avoided as they promote weight gain.

Avoid fruit juice as they increase the blood sugar too quickly instead eat whole fruits that are fibre-rich.

Most of the veggies and fruits are good for general health but are some of the best ones for your PCOS diet:

• Spinach

• Tomatoes

• Bittergourd

• Turnip

• Radish

• Indian blueberries 

• Pomegranate

• Broccoli

• Kale

• Broccoli

• Garlic

• Asparagus

• Lettuce

• Apples

• Bananas

Nuts and seeds

They are packed with protein and healthy fats and omega-3 which keep you full for a long time, thus preventing you from eating frequently.

 Nuts also contain a variety of vitamins, minerals, and antioxidants (eg, folic acid, vitamins E and B-6, calcium, magnesium, copper, zinc, selenium, phosphorus, arginine, potassium, and niacin) that may all have additional benefits for chronic disease prevention. They are also good for heart, brain, and gut health.

Consumption of nuts and seeds is also associated with weight loss in the long run and is useful to treat PCOS with diet.[6] 

Some of the best nuts for the PCOS diet are:

• Almonds

• Walnuts

• Pistachio

• Cashews

• Sesame

• Sunflower

• Pumpkin

• Chia

Use them as snacks or garnish your dish with them.

Whole grains

A grain has three key components – the endosperm, germ, and bran. Whole grains contain all these 3 in natural proportions while in the refined grains one or more layers are missing.

Whole grains reduce risks of life-style related diseases, such as prediabetes, cardiovascular disease, coronary heart diseases, and stroke.

Sometimes PCOS side effects also include a disturbed gut. Whole grains are rich in fibre that ensure good digestion and improved gut health by regulating the healthy gut bacteria and improving metabolism.

They also keep you full and prevent overeating thus, helping in reducing body weight.[7]

They are also good for inflammatory PCOS.

Some healthy whole grain foods are:

• Whole oats cereal

• Whole wheat bread

• Whole grain rye

• Whole wheat pasta

• Millets

• Quinoa seeds

• Popcorns

• Whole-grain bread  

• Barley

Healthy dairy products

Dietary calcium plays an important role in the regulation of energy metabolism and obesity risk.

Calcium-rich diets reduce body fat and prevent weight gain by increasing fat breakdown and regulating healthy metabolism which results in weight and fat loss.[8]

These products are also rich in vitamin D which is beneficial in insulin resistance in PCOS and type-2 diabetes. [9]

You must include these dairy foods to treat PCOS with diet:

• Whole milk with turmeric

• Buttermilk with cumin seed and black salt

• Plain greek

• yogurt with jaggery

Herbs and spices

As per ayurveda, spices play an integral part in the cooking. They are not only meant to cater to your taste but also add health to your platter.

Some herbs with hot potency are beneficial in balancing the aggravated kapha which is the main cause behind obesity, diabetes and PCOS.

They also regulate your hormonal secretions and help you deal with PCOS side effects like hirsutism due to hyperandrogenism.

These spices and herbs also fight inflammation and are packed with antioxidants and anti obesity properties.[10]

These herbs can be consumed in the form of tea or potions made by boiling water.

• Green tea

• China rose tea

• Cinnamon

• Fenugreek (leaves and seeds)

• Ginger

• Holy basil (tulsi)

• Turmeric

• Cumin seeds

• Black pepper

Healthy fats (Unsaturated)

Women with PCOS are at a higher risk of obesity and cardiovascular diseases. Therefore, they must watch the kind of fat they are consuming.

Unsaturated fats (liquid at room temperature) are found to have a positive effects in weight reduction in obese women.[11]

These include:

• Extra virgin olive oil

• Mustard oil

• Avocado oil

• Olive oil

• Walnut oil

• Flaxseed oil

• Nuts and seeds

No overeating

Though these foods are healthy, overconsumption must be avoided. Eat these foods only when you are hungry and always leave some space in your belly. Do not stuff it to the max, no matter how healthy the food is.

Exercise regularly

Work-out should be an integral part of the weight loss journey. It helps in toning the body and improves metabolism. You can try these yoga poses to speed up your weight loss.

No sleep sacrifice

Rest is highly important for weight loss. Sleep deprivation increases the likelihood of developing obesity by 40% which raises the risks of developing insulin resistance and other hormonal issues which lead up to PCOS. [12]

Therefore, sleep on time and for at least 7-8 hours. To get uninterrupted sleep you can try these remedies.

There is no PCOS-specific diet but these foods help in combating the common health disorders closely associated with PCOS.

However, the consumption differs from person to person and you must consult an ayur-vaidya or dietician to check whether a particular food is as per your dosha type or not before you begin to treat PCOS with diet.

Can PCOS be fixed with diet?

PCOS is a complex disorder that comprises various metabolic health issues that arise due to poor diet and lifestyle habits. They can be corrected with the right diet, as proved by multiple clinical research studies. Therefore, a balanced diet has the power to resolve those health disorders and also fix PCOS.

What not to eat if you have PCOS?

Avoid anything that is bad for prediabetes, weight gain, heart, and gut. Therefore, avoid-

• Saturated fats and trans fats

• Processed foods

• Sugary and starch-rich foods

• Refined flour

Can PCOS go away with weight loss?

Most of the PCOS can be reduced significantly with weight loss. When you lose weight your insulin sensitivity increases, heart rate stabilizes and there are fewer hormonal irregularities which help in managing PCOS naturally. You can lose weight with healthy foods and treat PCOS with diet.

What is the best age to get pregnant with PCOS?

PCOS affects your ability to conceive which gets worse with age as your body’s natural ability to heal declines. Your best chances to get pregnant get lower after the age of 35. Though you can combat infertile due to PCOS with the help of Ayurved and yoga.