PCOS-Friendly Nutrition:
Diet Do's and Don'ts
What is PCOS?
Imagine a condition that is common yet so often misunderstood. Many women experience a throng of symptoms, leaving them puzzled and overwhelmed. Polycystic ovary syndrome (PCOS) is a hormonal condition that affects an estimated 6-13% of reproductive-aged women worldwide according to the World Health Organization (WHO), yet it remains vastly undiagnosed.
A study shows that there are 4.5 women in the Philippines living with this common yet complex chronic condition. PCOS often begins during the adolescent years, but the symptoms may change over time and vary from woman to woman. Some of the common symptoms of PCOS include:
- Irregular periods
- Hormonal imbalances
- Cysts in the ovaries
- Excess androgen levels
- Infertility issues (due to irregular ovulation)
Other possible symptoms of PCOS are:
- Long or heavy menstrual flow
- Intermittent periods
- Absence of period
- Acne or oily skin
- Hair loss or hair thinning
- Weight gain
Why Diet Matters in PCOS?
While there’s currently no cure for PCOS, making changes to your diet can help you manage the symptoms. According to John Hopkins Medicine, people with PCOS are more likely to suffer from chronic conditions such as insulin resistance, obesity, metabolic syndrome, systemic inflammation, or a combination, raising the risk of Type 2 diabetes, high blood pressure, cardiovascular disease, endometrial cancer, and other illnesses.
John Hopkins Medicine explains that not all individuals with PCOS will exhibit these conditions, however, those who do can avoid complications by maintaining a healthy weight which starts with proper diet and exercise.
Diet Dos: Foods to Include in Your PCOS Diet
According to Healthline, foods high in fiber can help improve insulin sensitivity by slowing digestion and minimizing sugar spikes. Here are some examples of foods that are high in fiber:
- Cruciferous vegetables (broccoli, cauliflower, cabbage, bok choy, kale, arugula, Brussels sprouts)
- Leafy greens
- Green and red peppers
- Winter Squash
- Pumpkin
- Berries
- Sweet potatoes
Anti-inflammatory foods may also be beneficial for people with PCOS.
- Omega-3-rich fish (salmon, sardines, mackerel)
- Tomatoes
- Kale
- Mushrooms
- Spinach
- Almonds and walnuts
- Olive oil
- Berries (strawberries, raspberries, blueberries, blackberries)
- Whole fruit
- Beans and lentils
- Turmeric
Other foods that can help manage weight and PCOS symptoms:
- Whole grains (barley, brown rice, sorghum)
- Whole fruits
- Lean protein (chicken, fish, tofu)
- Unprocessed foods
- Non-starchy vegetables
Diet Don’ts: Foods to Avoid
People with PCOS are advised to avoid the following foods that can cause inflammation and increase insulin resistance:
- Processed foods
- Fried foods
- Foods high in refined carbohydrates (white bread, muffins, pasta, sugary desserts, pizza crust, and anything made of refined flour)
- Red meat (steak, roast beef, hamburgers, hotdogs)
- Saturated fats (butter or margarine)
- Sugary beverages (soda, juice, teas, sports drinks)
- Alcoholic beverages
- White rice
Conclusion
PCOS awareness is essential for better women’s health. Managing PCOS symptoms may seem challenging but you have the power to make positive changes, starting with your diet. By embracing the “diet dos” composed of whole, unprocessed foods, high fiber, and lean protein, and avoiding the “diet don’ts” such as fried, processed foods, saturated fats, red meat, refined carbs, and sugary drinks, you can help manage PCOS symptoms and reduce the risks of complications.
Awareness is power and proactive health is key to a quality life. Invest in self-care and wellness by getting an Affordable Emergency Prepaid Health Card, a vital tool for your health journey.