10 ways to manage your PCOS through dietary changes
POLYCYSTIC Ovary Syndrome (PCOS) is a hormonal disorder common among women of reproductive age. It’s characterised b
y cysts on the ovaries, irregular menstrual cycles, and elevated levels of androgens (male hormones) in the body. PCOS can affect fertility and has various metabolic implications, including weight gain or difficulty losing weight. Many women with PCOS struggle with weight gain or find it challenging to lose weight.
Nutritionist Keisha Black says insulin resistance is common in PCOS, which can lead to elevated insulin levels. High insulin levels can promote fat storage, making it easier to gain weight, especially around the abdomen.
“Managing PCOS through diet is highly effective and can help alleviate many of the symptoms associated with the condition such as insulin resistance, weight gain, and irregular menstrual cycles,” Black said.
Below she offers some help for how you can use your diet to manage PCOS.
Focus on low-glycaemic index (GI) foods
Choose foods that have a low glycaemic index, as they are digested more slowly and help maintain stable blood sugar levels. This can reduce insulin resistance, which is a common issue in women with PCOS.
Examples of low-GI foods include whole grains (like oats, quinoa, and brown rice), non-starchy vegetables, legumes, and most fruits.
Increase fibre intake
High-fibre foods can help improve insulin sensitivity and keep you feeling full longer, which can aid in weight management. Include plenty of vegetables, fruits, whole grains, and legumes in your diet. Aim for at least 25 grams of fibre per day.
Prioritise lean proteins
Proteins help stabilise blood sugar levels and promote satiety, which can be beneficial for managing weight and reducing cravings. Include lean proteins such as chicken, turkey, fish, tofu, eggs, and legumes in your meals.
Choose healthy fats
Healthy fats, particularly omega-3 fatty acids, can help reduce inflammation, which is often associated with PCOS. Incorporate sources of healthy fats like avocados, nuts, seeds, olive oil, and fatty fish (like salmon and sardines) into your diet.
Limit processed foods and sugars
Processed foods and those high in added sugars can spike insulin levels and exacerbate symptoms of PCOS. Avoid sugary drinks, sweets, and processed snacks. Instead, opt for whole foods and natural sources of sweetness, like fruits.
Balance carbohydrate intake
While carbohydrates are essential, it’s important to choose the right types and balance them with proteins and fats to prevent blood sugar spikes. Opt for complex carbohydrates such as whole grains, sweet potatoes, and legumes, and pair them with proteins and healthy fats.
Incorpor
ate anti-inflammatory foods
PCOS is often associated with inflammation so including anti-inflammatory foods can help manage symptoms. Foods like berries, leafy greens, turmeric, tomatoes, and fatty fish have anti-inflammatory properties.
Limit dairy and gluten (if necessary)
Some women with PCOS may benefit from reducing or eliminating dairy and gluten from their diets as these can sometimes exacerbate symptoms. If you suspect sensitivity, try eliminating these foods for a period of time as you observe any changes in your symptoms.
Get regular blood tests
Monitor your blood sugar and insulin levels regularly. Adjust your diet based on your lab results and your doctor’s advice.
Manage portion sizes
Overeating can lead to weight gain, which may worsen PCOS symptoms. Pay attention to portion sizes, particularly with high-calorie foods. Eating smaller, more frequent meals can help control hunger and stabilise blood sugar levels.
