Food Guide for Women with PCOS

Polycystic ovary syndrome (PCOS) is a condition that affects many women worldwide. It's characterized by the excess production of testosterone and lack of estrogen production, which leads to a hormonal imbalance. The eggs released every month tend to form cysts around the ovaries in this condition. Common symptoms of PCOS include:

• Excess weight gain
• Irregular menstruation
• Hirsutism
• Acne
• Skin darkening
• Thinning of hair on the head
• Skin tags

Role of diet in PCOS

Exercise and diet play a massive role in controlling symptoms of PCOS by influencing:

• Weight management
• Insulin production/resistance

When insulin levels are too high (which is often the case in women with PCOS), the ovaries end up producing more testosterone. Diet changes can help with weight loss and regulate insulin levels in such a way that normal hormone levels can be maintained. Since this directly affects the condition, it’s a powerful way to find relief from PCOS symptoms.

Foods to eat for PCOS

• Fiber

High fiber foods such as seeds, berries, legumes, whole grains, and leafy greens have been found to lower insulin levels in women with PCOS and reduce inflammation. They contain prebiotics that helps in nourishing the gut microbiome.

• Anti-oxidants

PCOS is generally accompanied by low grade inflammation in women, and increased inflammatory signals can raise insulin levels in the body and worsen PCOS symptoms. Foods that have high anti-oxidant properties can help fight the inflammation and reduce PCOS symptoms. Such foods are:

o Strawberries, raspberries, and other fruits

o Artichoke, spinach, and kale

o Wholegrains like quinoa, whole oats, brown rice, and whole wheat

o Unsaturated fats such as avocado and nuts

• Healthy fats

Healthy fats like nuts and flax seeds can help with better weight and hormonal regulation, while increasing blood flow to the uterus and regulating menstrual cycle.

• Lean protein

Lean sources of protein such as peas, beans, and other plant based sources can keep you full for longer while promoting weight loss efforts.

Foods to avoid for PCOS

• Dairy

Insulin Growth Factor 1 has been found in higher quantities in women with PCOS. Found in dairy products, this has the same structure as IFG-1 in humans, leading to increased body insulin levels.

• Processed foods

Processed and sugary foods are a big no for women with PCOS. These have a higher Glycaemic Index (GI) linking them to diabetes and insulin production. Sugary foods also hamper weight loss efforts and can destroy the gut microbiome's functioning, making them bad choices for those suffering from PCOS.

• Unhealthy fats

Saturated fats found in red and processed meat as well as trans fats found in French fries, doughnuts, and other fried food can actually raise estrogen levels in the body, causing weight gain and making PCOS symptoms worse.

It’s also a good idea to go gluten free if you have PCOS as increase inflammation, making it more likely that you’ll develop insulin resistance and diabetes which worsens PCOS symptoms. Alcohol intake can also be toxic to the liver and gut microbiome, worsening PCOS symptoms.

For more tips on nutrition and health, check out our walk in clinic,

Phoenix Family Medical Clinic

. The physicians and providers at our family clinic can act as your family doctor, providing you care for several conditions, including treatment and care for children with ADHD. You'll get same-day appointments at our urgent care clinic and receive the right treatment from our experts.

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