PCOS or Polycystic ovarian syndrome is an endocrine system disorder which affects woman’s hormone level. This means women with PCOS produce more-than-normal levels of male hormones, which causes a hormonal imbalance that leads to several health issues such as irregular menses, acne, weight gain, hair fall, etc.
Very often when you get diagnosed with PCOS, we try to manage it effectively with the help of medications. However, dietary changes for PCOS often go unmentioned. So, Dietary changes should be considered equally helpful along with the medication in treating the symptoms of PCOS.
Role of Dietary changes in women affected by PCOS:
In general, the factors that cause PCOS in women are inflammation, insulin resistance, and of course, genes. So, Dietary changes are the most effective way of managing PCOS. By following an anti-inflammatory diet meal plan, you can reduce symptoms and hopefully heal auto-immune diseases, regulate your cycles, reduce anxiety and bloating.
These are the foods to eat with PCOS:
• Vegetables: Vegetables provide important nutrients such as Vitamin C, folate, and magnesium. They feed your good gut bacteria and contain phytonutrients which are plant chemicals to fight inflammation.
• Fruits: Fiber and antioxidant-rich fruits are great for inflammation. Try to get a variety of colors of fruits and veggies like apples, blueberries, pomegranates, and bananas.
• Whole grains: Focus on eating gluten-free whole grains like quinoa, rice, amaranth, and oats.
• Healthy fats: Healthy fats containing Omega-3 can be found in foods like salmon, avocado, coconut oil, and seeds.
• Spices: Spices are not only good for fighting inflammation, but they also make our food taste better. Some great spices include turmeric, cinnamon, ginger, and garlic.
• Fermented foods: They’re full of probiotics and help heal our guts such as apple cider vinegar.
• Beans and legumes: They’re also full of fiber, protein, and magnesium.
These are the foods to avoid with PCOS:
• Processed foods: This includes processed foods, such as biscuits, cakes, and ready meals, but also covers carbohydrates such as white potatoes, white bread, and white rice.
• Unhealthy fats: Foods that have saturated or hydrogenated fats include dairy products such as cream or cheese and fatty red meats, as well as processed or fried foods.
• Refined Sugar: Avoid foods with refined sugar, artificial sweeteners, high-fructose corn syrup, artificial colors.
Also Read: Polycystic Ovarian Disease (PCOD)
By making these dietary changes, you can manage the PCOS related symptoms, improve fertility, and lead fulfilled lives where you would be happy with the way you look.
For more information, you can visit VeryWellHealth and HealthLine.
