PCOS Diet

Polycystic ovary syndrome (PCOS) is commonly associated with weight gain and experts agree that a PCOS diet is an essential aspect of any and all treatments. Although there are many diets for weight loss, a focused diet for PCOS takes into account the insulin resistance and excessive androgenic hormones that are correlated to this condition. PCOS is not caused by dietary deficiencies, so although PCOS and diet are not linked, overweight women with PCOS can control and reverse their symptoms through regular PCOS diet and exercise schedules.

PCOS is a common hormonal disorder and one of the leading causes of infertility in women. The principal features of PCOS are Obesity, scalp specific Hair loss, hirsutism (excessive body hair) and chronic anovulation. A woman suffering from PCOS has elevated levels of insulin which in turn lead to excessive fat storage.


In most cases, an infertility diet and successful weight loss restores ovulation and menstruation. However, the problem lies in achieving and sustaining significant weight loss despite the high insulin and blood sugar levels. It is recommended that a person suffering from PCOS related obesity should have a low glycemic index diet.


Most of the carbohydrates in the individual’s diet should come from fruits and vegetables. Avoid white flour products and have breads and cereals that are as unprocessed as far as possible. Bran cereal is considered to be perfect as a breakfast cereal.


Make sure that you eat smaller meals more frequently and space out your carbohydrate intake throughout the day as this will ensure the least possible rise in blood sugar levels. A low carbohydrate diet can cause dehydration, so make sure that you have plenty of water throughout the day. Avoid red meat, butter, fried foods and junk food completely as they are very high in unhealthy fats.


Make sure that you have nuts, fatty fish or avocados as they will provide your body with healthy essential fatty acids. Make sure that you have plenty of raw vegetables as they are high in fiber and will aid digestion.

Many PCOS patients complain of chronic constipation. Try to avoid prescription medicines and instead opt for a natural fiber supplement such as psyllium husk. Make sure that you include a sufficient amount of proteins in your daily diet as this will help to control blood sugar levels. Exercise will both help to speed up weight loss as well as improve the use of insulin by the body. It is therefore also important that women with PCOS exercise regularly in addition to having a healthy PCOS diet.

PCOS or polycystic ovary syndrome is a hormonal disorder found amongst women of reproductive age. Women suffering from PCOS may also suffer from infertility due to lack of ovulation and hormonal weight gain. Complications like diabetes, heart disease, or heart stroke are likely to occur in the future. Timely treatment and an intervention in the form of a PCOS diet are highly recommended.

More about PCOS Diet

Obesity has turned out to be the number one cause of PCOS. The weight gain could be in response to the condition; however, obesity also acts as a trigger for the formation of these cysts.
Your doctor is likely to prescribe a PCOS diet plan along with regular exercise to prevent or treat the condition, especially if you are overweight. The natural diet solution for PCOS can help to reduce insulin levels and regulate the function of the pituitary glands. Your pituitary glands monitor the hormonal levels in your body.

A diet plan for women with PCOS should include the following foods:
• Since the focus is on maintaining the insulin levels in your body for better weight management, studies indicate that a low glycemic carbohydrate diet is the best. This diet for PCOS will include low carbohydrate foods like green leafy vegetables.
• The natural diet solution for PCOS and infertility will include food items that are high in fiber. High fiber foods include complex carbohydrates, which take your digestive system longer to break down. This also means that it takes longer for your blood sugar levels to rise. High fiber foods like whole grain or multi grain breads, whole-wheat pasta, brown rice, bulgur, barley, quinoa, cereals, and beans should be an integral part of the PCOS diet plan.
• Women with PCOS should try and avoid simple carbohydrates like canned juices, desserts like cake and pastries, white flour items like pies, pizzas and white bread, ice cream and candy with high calorie ingredients, and sugar.
• Another food group that should be included in a PCOS diet is protein. There is considerable debate on whether animal protein is better than naturally occurring protein in various food products. However, lean meat from chicken, pork and seafood should help to compensate for reduced carbohydrates. Proteins from milk and egg may also be beneficial for women suffering from infertility. Your PCOS diet should include proteins to control the amount of sugar in your blood.
• Since women suffering from PCOS are already at a risk for heart diseases or stroke, it is best to include unsaturated fat as part of their PCOS diet plan. Avoid food items that contain saturated fat and trans fat.
Through various studies, doctors have established a strong link between insulin resistance and PCOS conditions. Many women with PCOS have a hard time controlling their sweet cravings and, as a result, find it difficult to lose weight. Very often, women with PCOS may also suffer from depression and emotional eating.

Along with a PCOS diet plan, a daily exercise regimen will help to keep your sugar levels in check. Even if you do not see any major weight loss, any physical activity can help counter the effects of high insulin.

Talk to your doctor to find out if your condition is hereditary. Your family medical history might reveal a tendency to develop PCOS. Many symptoms of PCOS may show up during adolescence or after you start menstruating. If you notice irregular periods, increased acne or hair loss, and sudden weight gain, talk to your doctor and get yourself examined for PCOS.

Low glycemic index foods

Women who have polycystic ovarian syndrome are known to be at a greater risk of developing many different disorders and health conditions. They are at a greater risk of obesity, heart disease, infertility, and diabetes. Thankfully, among the many other factors that can help control the symptoms and the side effects of PCOS, a PCOS diet is one. Since women with PCOS are at a high risk of developing obesity and diabetes, they are recommended to have low glycemic index foods. Polycystic ovarian syndrome diet has a major role to play in managing insulin resistance, which is one of the major problems that women with PCOS suffer from. Proper meal planning is vital for women with PCOS.

Insulin is an important hormone in the body, one which is primarily responsible for metabolizing glucose and keeping glucose levels low in the blood stream. Insulin also helps in transporting the glucose molecules to our muscles, liver, and fat cells. When a person has PCOS, the functioning of insulin can become impaired. The hormones may start creating havoc in the body, and ultimately, you may become obese and sick. Insulin resistance due to PCOS can impair a person’s ability to lose weight. The LDL and triglyceride levels also keep rising. A PCOS diet plan tries to overcome all these problems. The best way to treat PCOS and the symptoms that it produces is to treat the underlying insulin resistance. The polycystic ovary syndrome diet can help a person lose 5% to 10% of the body weight, therefore improving overall health, irregularities in menstruation, skin as well as fertility.

A low fat and high carbohydrate diet does not work for PCOS patients. Since carbohydrates quickly turn into glucose and that increases insulin production in the body, diet for polycystic ovarian syndrome needs to be low in carbohydrate and high in protein. PCOS and diet have a deep relationship, and the only way to manage the symptoms is through a well-planned diet. A diet with a low glycemic index is ideal, but for energy, proteins should be consumed. Non-obese women who have PCOS and who get regular periods can continue eating a healthy diet to maintain their symptoms. The best diet for PCOS is one where 50% of the energy is derived from complex carbohydrates. You must avoid simple carbohydrates because these can quickly convert into glucose. Twenty percent of the energy from a diet should ideally be from lean proteins. Low fat dairy products, egg whites, and whole pulses are excellent lean proteins.

Obese women with insulin resistance need to have lower carbohydrate intake. The carbohydrate intake should only be 40%. Try and replace the fats with omega-3 fatty acids and other healthy mono-unsaturated fats. Use olive oil for cooking food. You can also add flaxseed oil and fish oils to your diet. The best diet for PCOS sufferers is that which is tailored to individual needs. The diet for PCOS and infertility should be planned only after consultation with a doctor. The effectiveness of the diet plan is determined by factors such as regularity in menstrual cycle, decreased insulin levels, and successful weight loss. The diet for PCOS and insulin resistance is usually the same as the diet for a diabetic person. The diet for PCOS in pregnant women may also be different than that of normal pregnant women. If you have PCOS and are pregnant, you may need the help of a physician to plan your meals and your overall diet. Some of the guidelines for the diet for PCOS sufferers are mentioned below:

• The diet for PCOS women should consist of complex carbohydrates such as whole grains. This helps in slowing down the rise of blood sugar. Include green vegetables, oat flakes, and broken wheat porridge in your diet. These have a lower glycemic index than regular foods such as corn flakes. Also, prefer whole wheat breads over white breads. Avoid refined flours completely. Consume fresh fruits rather than fruit juices to avoid empty calories.
• The diet for PCOS patients should be low in carbohydrates. However, if you have a diet that is too low in carbohydrates, it can induce ketosis. Try and consume small amounts of carbohydrates in your daily meals and space these meals some hours apart. Eat smaller, but more frequent meals, to keep your energy levels high.
• There are many carbohydrates that trigger cravings and hunger. The diet for PCOS sufferers should contain minimal amounts of foods that can trigger cravings. Foods like chocolates, sweets, and candies should be completely avoided. If you have sugar cravings, prefer honey or dates instead.
• Diet for PCOS women should be rich in minerals and vitamins. However, if you cannot meet the daily requirements of these nutrients with your diet alone, you should try and eat supplements instead. However, any vitamin and mineral supplements should be consumed only after a consultation with the doctor. If you are trying to get pregnant, you may need some other nutrients as well. Discuss them with your health care practitioner.
• Apart from the low glycemic index foods chart, consult a dietician who can give you a personalized meal plan. Drink at least 10 glasses of water in a day and ensure high fiber intake throughout.
• Low glycemic index foods are preferred in diabetes. Low glycemic index foods diet is ideal for those suffering from diabetes and PCOS. Low glycemic index foods for diabetics can be obtained commercially. Limit foods that are high in saturated fats. Eat fats that are heart friendly. You can get low glycemic index foods recipes commercially as well as on the Internet. These low glycemic index foods can be used to lose weight.
• Apart from the diet plans, regular exercising is also important. PCOS and diet pills do not mix together because there can be hormonal implications. PCOS and diet soda also do not mix well. PCOS and dieting are not very fruitful because the hormones cause inability to lose weight. Instead of dieting, go for healthy foods and a balanced diet that can help you lose weight steadily.