I am Kashish Ahuja, nutritionist at The Kenko Life.
Polycystic Ovary Syndrome (PCOS) or Polycystic Ovary Disorder (PCOD) is a hormonal imbalance that affects many women of reproductive age. Diet plays a crucial role in managing symptoms, as it can help control insulin levels, reduce inflammation, and promote overall hormonal balance. Dietary guidelines to manage PCOS/PCOD
Focus on Low Glycemic Index (GI) Foods
Foods with a high glycemic index can cause a rapid increase in blood sugar and insulin levels. High insulin levels can worsen PCOD symptoms like weight gain, acne, and irregular periods. Opt for low-GI foods, which help stabilize blood sugar and insulin levels.
Increase Fiber Intake
Fiber helps slow down the absorption of sugar into the bloodstream, regulates insulin levels, and promotes satiety (feeling full), which can aid weight management.
Incorporate Healthy Fats
Healthy fats can help balance hormones and improve overall health. Omega-3 fatty acids, in particular, have anti-inflammatory properties and may help regulate hormonal levels.
Protein-Rich Foods
Protein helps stabilize blood sugar and insulin levels, promotes muscle mass, and can help curb hunger and cravings.
Consider Anti-Inflammatory Foods
Chronic low-grade inflammation is often present in women with PCOS. Incorporating anti-inflammatory foods can help reduce symptoms such as acne, weight gain, and irregular periods.
Limit Processed and Refined Foods
Processed foods often contain added sugars, unhealthy fats, and preservatives, which can lead to insulin resistance and worsen PCOS symptoms.
Control Portion Sizes & Maintain a Balanced Diet
Managing portion sizes can help with weight management, which is crucial in controlling PCOD symptoms. A balanced diet will help maintain a healthy weight and improve insulin sensitivity.
Stay Hydrated
Proper hydration is essential for overall health, including hormone regulation. Drinking enough water helps manage blood sugar levels, improve skin health, and aid digestion.
Manage Dairy Intake
While dairy isn’t necessarily bad for everyone with PCOS, some women find that reducing dairy helps with symptoms like acne and hormonal imbalances. If you suspect dairy is affecting you, consider reducing or eliminating it and opting for non-dairy alternatives (e.g., almond milk, oat milk).
