How to manage a diet for PCOS (polycystic ovary syndrome)

If you have been diagnosed with PCOS, your doctor may recommend a variety of medical treatments, but lifestyle changes can be an important factor in managing your PCOS. Dietary adjustments can go a long way in maintaining your health and relieving symptoms. One study found that improving your diet can help alleviate symptoms.

Diet Needs for Polycystic Ovary Syndrome

After being diagnosed with polycystic ovary syndrome, are you wondering what foods to eat? Melissa Groves Azzaro, RDN, a Hormone Dietitian in Kenne, New Hampshire, suggests some key principles to help you design the diet you need for polycystic ovary syndrome.

"First, insulin resistance is one of the common causes of polycystic ovary symptoms, so following a diet that balances blood sugar may be beneficial."

She recommends the following:

• increase protein and dietary fiber intake,

• Eat moderate amounts of carbs, but emphasize whole grains, legumes, fruits, and vegetables.

It's also a good approach to focus on anti-inflammatory foods. These foods include whole grains, legumes, fruits, vegetables, fatty fish, herbs and spices, and more.

"These foods help reduce the levels of inflammation that is common in polycystic ovary syndrome." He added that supporting gut health and hormone health through soluble and insoluble fiber, probiotics, and prebiotics can effectively flush out excess hormones.

A good diet for polycystic ovary syndrome relief

1. Low-carb, ketogenic diet

A ketogenic diet with a low-carb diet is popular among women with polycystic ovary syndrome, especially those looking to lose weight or improve insulin resistance. Alyssa Pacheco, RD, PCOS dietitian in Boston, says:

"Restricting carbs can lower blood sugar levels and ultimately reduce insulin resistance. It may also promote weight loss, which can improve symptoms."

Advantages:

• Low-carb diets can help improve ovulation and fertility.

• According to a study published in 2023, improvements in reproductive hormones were observed when women suffering from polycystic ovary syndrome followed a ketogenic diet for at least 45 days.

Cons:

• Due to extreme carb restriction, it can be difficult to sustain.

• Dietary fiber intake is reduced, which may adversely affect gut health in women with PCOS.

2. Mediterranean diet

The Mediterranean diet is rich in whole foods, including vegetables, fruits, fish, seafood, legumes, nuts, whole grains, and olive oil.

"These foods naturally contain antioxidants and anti-inflammatory properties that may help reduce chronic inflammation."

• This diet is also rich in dietary fiber, which is important for stabilizing blood sugar and improving gut health.

• Studies have shown that the Mediterranean diet may play a therapeutic role in reducing inflammation and normalizing hormone levels in people with polycystic syndrome.

3. Dash Meal

The Dietary Approaches to Stop Hypertension (DASH) diet was developed to prevent high blood pressure, emphasizing the intake of vegetables and fruits, whole grains, and lean protein, and reducing the intake of processed foods.

• PCOS studies have shown that the DASH diet is effective in lowering serum insulin, triglycerides, and LDL cholesterol levels.

• It also has the advantage of being more accessible to people who are familiar with the American diet.

Good foods for polycystic ovary syndrome

Whole, unprocessed foods are recommended, such as:

• Lean protein: chicken breast, tofu, eggs, lean meats.

• Fatty fish: salmon, mackerel, tuna.

• Nuts and seeds: walnuts, almonds, chia seeds, pumpkin seeds.

• Whole grains: brown rice, quinoa, oats, whole wheat bread.

• Vegetables: Kale, broccoli, spinach, sweet potatoes.

• Fruits: apples, bananas, berries, pomegranates.

• Healthy fats: olive oil, avocado, flaxseed.

• Anti-inflammatory spices: turmeric, ginger, garlic.

Foods that may worsen PCOS symptoms

• Refined carbs: white bread, white rice, crackers.

• Processed foods: packaged snacks, processed meats (ham, sausages).

• Foods high in added sugars: candy, cookies, cakes.

• Sugar-sweetened beverages: soda, sweetened tea, lemonade.

Weight Management and Nutritional Balance

Although weight gain is not the cause of polycystic syndrome, being overweight can worsen insulin resistance and inflammation.

Practice a balanced diet, adequate exercise (150~300 minutes of aerobic exercise per week, strength training 2~3 times a week), and sufficient sleep (7~9 hours) for weight loss.

Nutritional Recommendations:

• Myoinositol: Improving insulin resistance.

• Vitamin D: regulates hormones.

• Omega-3s: Reduces inflammation and testosterone.

Conclusion

Finding the right diet for the management of polycystic ovary syndrome may take time. All in all, building your diet around anti-inflammatory foods such as protein, whole grains, vegetables, fruits, and nuts can be a good place to start. This can help alleviate symptoms and provide additional health benefits, such as weight loss.

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