PCOS Diet: Do’s & Don’ts For Managing PCOS

When it comes to managing polycystic ovary syndrome (PCOS), nutrition plays an important role.  Managing PCOS through diet is not about deprivation or sacrificing flavor. It’s about finding joy in eating while nourishing your body with the nutrients it needs to thrive. By following some simple do’s and don’ts you can learn how to fuel your body with nutritious and delicious food that can help to manage PCOS.

Why Diet Matters

Women with PCOS often experience what is called insulin resistance, meaning that the body’s cells don’t respond as well to insulin as they should. This can lead to elevated blood sugar levels, which in turn can exacerbate PCOS symptoms. Diet can play a powerful role in improving insulin sensitivity. Multiple studies have been conducted on the role of diet and PCOS, all of which confirm the positive effects that healthy nutrition can have on weight loss and PCOS.

By choosing foods that don’t cause blood sugar spikes, you can help your body to use insulin more effectively. This can lead to a number of benefits, including weight loss, improved hormone balance, and reduced inflammation. When it comes to diet, there is no one-size-fits-all rule. It’s important to be weary of any social media post or article that recommends a fad diet. What’s most important is finding an approach that is sustainable and fits your lifestyle. That said, there are some general guidelines for foods that can help support the management of PCOS.

Do’s:

• Eat plenty of fiber. Fiber helps to slow down the absorption of sugar into the bloodstream, which can help to improve insulin sensitivity. Good sources of fiber include fruits, vegetables, whole grains, legumes, and nuts.
• Choose lean protein sources. Lean protein helps to build and repair tissues and can help to keep you feeling full. Good sources of lean protein include chicken, fish, tofu, beans, and lentils.
• Include healthy fats in your diet. Healthy fats, such as those found in avocados, nuts, seeds, and olive oil, can help to improve insulin sensitivity and reduce inflammation.
• Choose low-glycemic carbohydrates. Low-glycemic carbohydrates cause a slower rise in blood sugar levels than high-glycemic carbohydrates. Good sources of low-glycemic carbohydrates include vegetables, fruits, whole grains, and legumes.
• Eat regular meals and snacks. Eating regular meals and snacks can help to keep your blood sugar levels stable. Aim to eat every 3-4 hours throughout the day.
• Drink plenty of water. Water is essential for good health and can also help to reduce sugar cravings. Aim to drink eight glasses of water per day.

Don’ts:

• Limit sugary drinks and foods. Sugary drinks and foods can cause a spike in blood sugar levels, which can worsen insulin resistance. Some examples of sugary drinks and foods include soda, juice, candy, pastries, and white bread.
• Avoid processed foods. Processed foods are often high in sugar, unhealthy fats, and sodium. They can also be low in fiber and other nutrients.
• Limit unhealthy fats. Unhealthy fats, such as saturated and trans fats, can increase the risk of heart disease and other health problems. These fats are found in red meat, processed meats, fried foods, and full-fat dairy products.
• Don’t skip meals. Skipping meals can lead to low blood sugar levels, which can trigger sugar cravings.
• Don’t drink alcohol excessively. Alcohol can interfere with insulin sensitivity and make it harder to control blood sugar levels.

In addition to following a healthy diet, it is also important to get regular exercise. Exercise helps to improve insulin sensitivity and reduce inflammation. According to international PCOS guidelines, it’s best to aim for 150 min per week of moderate-intensity exercise, 75 min per week of intense exercise, or a combination of both if you are average weight. If you are overweight or obese, guidelines suggest aiming for 50 min per week of moderate-intensity exercise, 150 min per week of intense exercise, or an equal combination of both.

Of course, diet is just one piece of the PCOS puzzle, but it’s an important one. By making smart choices about what you eat, you can help to take control of your symptoms and live a healthier, happier life. As PCOS is a lifelong condition, it’s important to keep up with regular gynecologic exams and check-ins with your Axia Women’s Health provider.