Dear Nutritionist,

I am 23 years old and of a normal weight. I was recently diagnosed with polycystic ovary syndrome (PCOS). Even before my diagnosis, I had a pretty good diet. I eat lot of fruits and vegetables daily and also a lot of home-made juices like beetroot, carrots and cucumber. I jog in the mornings and do yoga. I really don’t know what else to do about my condition. Can you give me some diet tips?

Dietician Claudhia Ashley says you’re off to a good start in managing your PCOS through proper diet and exercise.

“In addition to diet and exercise, you must keep track of your menstrual cycles, symptoms, and any changes in your body,” Ashley said. “Also ensure that you do stress management, as high stress levels can exacerbate PCOS symptoms. And aim for seven to nine hours of quality sleep each night. Poor sleep can affect hormone levels and insulin sensitivity, worsening PCOS symptoms.”

Ashley encourages that you also incorporate sources of healthy fats into your diet, such as avocados, nuts, seeds, and fatty fish like salmon. These fats can help balance hormones and reduce inflammation.

“Also, reduce your intake of processed and high-glycaemic index foods, as they can spike blood sugar levels and worsen insulin resistance. And in addition to cardio, incorporate strength training exercises into your routine. Building muscle can improve insulin sensitivity and aid in weight management.”

She said you should talk to your health-care provider about supplements that may benefit PCOS management, such as omega-3 fatty acids, magnesium, vitamin D, and inositol (a form of sugar found in the body).

“Keep up with regular check-ups with your doctor to monitor your PCOS symptoms, adjust your treatment plan as needed, and address any concerns,” she said. “Example, discuss with your doctor the use of birth control pills or other hormonal contraceptives to regulate your menstrual cycle and manage symptoms like acne and excessive hair growth.”

Overall, for diet, the focus should be on balanced meals that include a combination of lean protein, healthy fats, and complex carbohydrates to help stabilise blood sugar levels and reduce insulin resistance. Incorporate plenty of fibre-rich foods like fruits, vegetables, whole grains and legumes into your diet to help with digestion, promote satiety, and regulate blood sugar levels. Choose non-starchy vegetables, whole grains, legumes, and fruits with a low glycaemic index to help prevent spikes in blood sugar levels; minimise your intake of sugary foods, sugary beverages, and refined carbohydrates like white bread, pastries, and sugary cereals, as they can exacerbate insulin resistance, and opt for healthy snacks such as nuts, seeds, Greek yoghurt, veggies with hummus, or a piece of fruit with nut butter to keep blood sugar levels stable between meals.

“Pay attention to portion sizes to avoid overeating, which can contribute to weight gain and insulin resistance. Use smaller plates, bowls, and utensils to help control portion sizes,” Ashley said. “And of course, drink plenty of water throughout the day to stay hydrated.”