PCOS or polycystic Ovarian Syndrome is a common condition in which hormonal imbalance can cause irregular periods, increase hair fall, and may affect fertility. Due to its association with Insulin resistance and obesity, it may lead to a higher risk of developing diabetes and heart disease. It is important to learn how to manage this disease by adopting a healthy lifestyle and maintaining a normal body weight. Diet plays an important role in PCOS not only to lose weight but also to regulate insulin resistance. OnlyMyHealth editorial team spoke to Dr. Neha Gupta, Senior Consultant, Obstetrics & Gynaecology, Fortis Hospital, Noida, for food recommendations to eat daily to manage PCOS symptoms.
Tips to manage PCOS
According to Dr. Gupta, a few helpful tips that you can follow to manage PCOS are:
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- Eat meals regularly
- Never miss breakfast
- Eat a balanced diet
- Keep BMI between 19-25
- Exercise regularly, thirty minutes of moderate-intensity aerobic exercise, at least five days a week
Foods to manage PCOS symptoms
Listed below are five foods to include in your diet to manage the symptoms of PCOS:
1. High fiber foods
They slow down digestion and reduce the sudden increase of blood sugars. Broccoli, cauliflower, Kale, spinach, and red & green bell peppers are especially useful.
2. Lean protein foods
Lean protein foods such as lean meat, fish, chicken, and egg whites can keep you full for longer and help in stabilizing sugar levels in the body.
Also read: PCOS & Women's Health: Need For Timely Diagnosis In Women, Symptoms, And Treatment To Overcome PCOS
3. Anti-inflammatory foods
Anti-inflammatory foods help in reducing the underlying cause of hormonal imbalance. Walnuts, almonds, tomatoes, turmeric, and fatty fish (including salmon, tuna, sardines, and mackerel) have great anti-inflammatory properties. Also, fruits such as red grapes, strawberries, blueberries, blackberries, and cherries.
4. Natural, unprocessed foods and whole cereals
Natural, unprocessed foods and whole cereals should be consumed daily to manage the symptoms of PCOS. You can eat whole-meal bread, whole grain cereals, brown rice, and whole wheat pasta. Choose healthy fats including avocado, olive oil, coconut oil, and nut butter.
5. Eat fermented foods
Fermented foods help in keeping our gut microbiome healthy by promoting good bacteria which play a role in improving the metabolism. PCOS women have fewer healthy gut bacteria and probiotics have been emerging to have positive impacts on weight loss. Yogurt and curd-based food, sauerkraut are good choices to make. Additionally cut down on sugar, salt, and caffeine. Moreover, avoid smoking and alcoholic beverages.