Have you been diagnosed with PCOS and feel overwhelmed? You’re not alone. Polycystic ovary syndrome (PCOS) is a complex disorder that affects up to one in five women of childbearing age.
PCOS is linked to imbalances of hormones like testosterone and insulin, which can have major effects on your day-to-day life. While there isn't one specific food or diet that's right for everyone with PCOS, making smart nutrition choices can be an important part of managing its symptoms.
If you want to learn more about how nutrition can help support PCOS management, you’ve come to the right place. Today, we'll cover the top 10 foods that are particularly beneficial for those dealing with PCOS and share some healthier eating tips along the way. Let's get started!
What Is PCOS and What Does It Do to Nutrition?
PCOS, short for Polycystic Ovary Syndrome, is a condition that affects up to 10% of women of reproductive age. It's characterized by hormonal imbalances, and can present with a range of physical and emotional symptoms.
When it comes to nutrition and PCOS, there are some foods you should be avoiding and others you should be prioritizing. Understanding what PCOS does to nutrition helps you make smart decisions when it comes to eating for your health.
There are four main categories of foods that can help improve the symptoms associated with PCOS:
Foods rich in antioxidants like green vegetables, berries, fish oil supplements and dark chocolate
High-fiber foods like oats, quinoa, beans and legumes
Healthy fats like avocado, nuts and seeds
Lean proteins like chicken, turkey or fish
The key is to fill your diet with whole foods like these as much as possible. Avoiding refined carbohydrates—like white bread or sugary snacks—can also go a long way towards improving your health.
The Basics of a PCOS-Friendly Diet
When managing PCOS, it's important to make sure your diet is designed to minimize the symptoms of PCOS. Here are 10 nutrients and food items that are essential components of a PCOS-friendly diet.
Whole grains: Eating whole grains such as brown rice, oats, and quinoa can help regulate blood sugar levels and keep your energy levels up throughout the day.
Healthy fats: Good sources of healthy fats include avocados, nuts, coconut oil, and oil from fatty fish like salmon. These important fats aid in hormonal health and weight management.
Lean proteins: Lean proteins such as turkey, chicken, eggs, legumes, and tofu provide high amounts of protein without too much saturated fat. These foods are essential for maintaining strong muscles while keeping hormone levels balanced.
Fruits & vegetables: Fruits are rich in antioxidants that help protect against inflammation, while vegetables give you lots of fiber to keep your digestive system running smoothly. Make sure to include plenty of both in your meals every day.
Herbs & spices: Herbs and spices like ginger, turmeric, cumin, oregano, coriander have anti-inflammatory properties that can help reduce the symptoms of PCOS while adding flavor to your meals.
Fermented foods: Foods like yogurt and sauerkraut contain probiotics that aid in digestion by providing healthy bacteria for the gut microbiome. Along with helping digestion issues associated with PCOS, these foods can also help boost the immune system.
Low glycemic index foods: If you’re trying to regulate blood sugar levels due to PCOS or insulin resistance issues, opt for low glycemic index foods
The Top 10 PCOS-Friendly Foods
Do you want to know what foods are best for people with PCOS? Look no further! Here are the top 10 PCOS-friendly foods:
Whole grains: Whole grains provide lots of fiber, B vitamins, and magnesium—three essential nutrients for managing your PCOS symptoms. Choose whole grain bread, oatmeal, and brown rice to get your fill.
Legumes: Beans and lentils are a great source of protein, fiber and micronutrients like iron, magnesium and zinc which help to regulate hormones.
Fatty fish: Fatty fish like salmon, sardines and herring are chock full of omega-3 fatty acids which can help reduce inflammation—plus they're an excellent source of protein!
Fruits & Vegetables: Fresh fruits and vegetables should always be part of a healthy diet but they’re especially important for those with PCOS because they are packed with antioxidants which can help promote hormone balance.
Nuts & Seeds: Nuts and seeds contain healthy fats, proteins and micronutrients that help to reduce inflammation in the body—making them an essential part of a diet for people with PCOS.
Healthy fats: Healthy fats such as avocados, olive oil, coconut oil, and nuts have been shown to have positive effects on hormones levels as well as reduce inflammation in the body .
Fermented Foods: Fermented foods like kimchi or sauerkraut contain probiotics which help to maintain a healthy balance of gut flora—helping you achieve better hormone balance over the long run!
Animal Sources of Protein for PCOS
When it comes to getting your protein, don't forget about animal sources. Animal proteins are complete proteins— that is, they provide all the essential amino acids needed by your body.
Salmon
Rich in protein and Omega-3 fatty acids, salmon is a great source of lean protein. It also provides vitamin D, which some research suggests may be important for women with PCOS since it helps regulate the hormones.
Turkey
This lean meat provides a good amount of healthy nutrients such as selenium for cell protection and zinc for boosting immunity. And don’t forget about the protein!
Chicken Breast
Another great source of lean protein, chicken breast will also give you lots of B vitamins as well as vitamin D. Additionally, eating skinless chicken can help you avoid unhealthy saturated fats.
So if you're looking for some more great sources of animal proteins that are beneficial for people with PCOS, try incorporating salmon, turkey and chicken into your diet!
Plant Sources of Protein for PCOS
When it comes to protein, you don't need to just stick with meat — plant sources of protein are great, too. In fact, there are some pretty awesome plant-based proteins that can help with PCOS.
Legumes
Legumes like chickpeas, lentils, and kidney beans are packed with protein and also contain lots of fiber. Fiber is great for PCOS because it helps regulate blood sugar levels and insulin production — both of which can be major factors in managing PCOS symptoms.
Nuts & Seeds
Nuts and seeds like almonds, walnuts, macadamia nuts, pumpkin seeds and sunflower seeds are all great sources of healthy fats and plant-based proteins — two super important components to a balanced diet for anyone with PCOS. The healthy fats help reduce inflammation in your body while the proteins keep your energy up, so you're always feeling your best.
Quinoa & Amaranth
What's a list of top PCOS foods without quinoa or amaranth? These two pseudo grains are amazing sources of fiber and protein -- they're the perfect combo! Plus they provide the added benefit of being nutrient dense, so you get lots of micronutrients in one yummy bowl.
If you're looking for healthy plant-based proteins that won't spike blood sugar levels or cause inflammation, consider including these in your diet: legumes, nuts & seeds, quinoa & amaranth. Not only do they make your meals tasty and satisfying; they'll also help you manage your PCOS symptoms more effectively.
Low GI Foods to Eat With PCOS
When it comes to PCOS, one of the most important things to consider is the glycemic index of your food. Low-GI foods take longer for your body to digest, meaning they won’t cause blood sugar spikes like high GI foods.
A few of the best low-GI foods you should include in your diet are:
Legumes - think peas, beans, soybeans and lentils
Fruits like apples, oranges and pears
Whole grains like oats, barley and quinoa
Nuts and seeds
Vegetables like broccoli, spinach and cabbage
Fish like tuna, mackerel and salmon
Dairy products - yogurt is a great option
Dark chocolate - opt for 70% cocoa or higher
Coconut oil
Olive oil
Focusing on eating more low-GI foods can help you manage your PCOS symptoms better by stabilizing blood sugar levels which can help with keeping energy levels up throughout the day as well as minimizing hunger pangs so you can stay on track with your diet goals!
Conclusion
Eating for PCOS doesn't have to be boring. With the right foods, you can have a varied and nutritious diet that also meets your nutritional needs. Focus on incorporating whole, unprocessed foods whenever possible, and strive for a diverse range of foods to ensure you’re getting adequate vitamins and minerals.
By switching to a healthier eating pattern, you can help to minimize PCOS symptoms, reduce inflammation, and support a healthy weight. As always, be sure to speak with your healthcare provider before making any significant changes to your diet.
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