Dietary Guidelines for PCOS: Top 10 Foods for Optimal Health

Up to 10% of women of reproductive age have polycystic ovary syndrome (PCOS), a hormonal condition. Numerous symptoms, such as irregular periods, weight gain, acne, and infertility, might be brought on by it. Changes in diet and way of life can help manage PCOS symptoms and enhance general health. In this post, we will examine the top 10 foods for PCOS diets, along with the research that demonstrates their health advantages.

1. Leafy Greens

The vitamins, minerals, and antioxidants included in leafy greens like spinach, kale, and collard greens can help to lower inflammation and increase insulin sensitivity. According to studies, PCOS-afflicted women who eat more leafy greens had healthier metabolisms and less inflammation. Incorporate leafy greens into your diet daily, aiming for at least one serving.

2. Berries

Antioxidants and fibre found in berries like strawberries, blueberries, and raspberries can help reduce inflammation and improve insulin resistance. Berries help lower blood sugar and insulin levels in PCOS women, according to studies. Attempt to eat at least one serving of berries every day.

3. Nuts and Seeds

Almonds, walnuts, and flaxseeds are just a few examples of the nuts and seeds that are abundant in fibre, protein, and healthy fats that can help enhance insulin sensitivity and lower inflammation. Consuming nuts and seeds has been shown to lower blood sugar and insulin levels in PCOS women, according to studies. Aim for a handful (about 1/4 cup) of nuts and seeds per day, and include a variety in your diet.

4. Fatty Fish

Omega-3 fatty acids, which are abundant in fatty fish like salmon, mackerel, and sardines, can help lower inflammation and increase insulin sensitivity. According to studies, eating fatty fish can help PCOS-afflicted women have more regular periods and have lower testosterone levels. At least two servings of fatty fish should be a part of your weekly diet.

5. Avocado

Avocados are a good source of fibre, potassium, and healthy fats, all of which can enhance insulin sensitivity and lessen inflammation. Consuming avocado has been shown in studies to lower belly fat and raise cholesterol in PCOS-afflicted women. Try to include half an avocado each day in your diet.

6. Cinnamon

Spices like cinnamon can lessen inflammation and increase insulin sensitivity. Consuming cinnamon has been shown to help people with PCOS have more regular menstrual cycles and have lower blood sugar and insulin levels. One teaspoon of cinnamon should be consumed daily.

7. Whole Grains

Whole grains are high in fibre, which helps enhance insulin sensitivity and lessen inflammation. Examples of such grains include quinoa, brown rice, and whole wheat bread. Consuming whole grains has been shown to lower glucose and insulin levels in PCOS women, according to studies. Incorporate at least three servings of whole grains per day into your diet.

8. Legumes

Legumes are high in protein and fibre, which can help to increase insulin sensitivity and lower inflammation. Examples include lentils, chickpeas, and black beans. Consuming beans has been shown to lower glucose and insulin levels in PCOS women, according to studies. Attempt to eat at least one serving of beans every day.

9. Turmeric

Spices like turmeric can aid with insulin sensitivity and inflammatory control. According to studies, turmeric use can help PCOS-afflicted women have more regular periods and have lower testosterone levels. You should aim to consume one teaspoon of turmeric each day.

10. Greek Yoghurt

Greek yoghurt helps lower blood sugar and insulin levels in PCOS-afflicted women. Probiotics are also present, and they can help with intestinal health. Greek yoghurt should make up one serving of your diet each day.

The top 10 foods for PCOS might help you control your symptoms and enhance your general health by include them in your diet. Always strive for a balanced, diverse diet, and speak with a healthcare provider for individualised dietary advice. Even though it’s only one step in managing PCOS, choosing healthy foods can significantly improve your quality of life.

Smart Godwin | August 16, 2023.

Categories: Guides

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