What Is the Best Diet for PCOS?

Q:
What is the best diet for PCOS?

A:
In fact, there is no diet could possibly work for every person because everyone’s body is different.
For most women with PCOS, the best diet is a gluten-free, low dairy and whole food diet.

What foods should I eat?

Whole foods
Whole foods, as natural and unprocessed as possible, are rich in fiber and take longer for the body to metabolize. That is, they are absorbed more slowly into the blood stream and less insulin (less testosterone) is needed to deal with them.
Whole foods include meat, fish, fruit, vegetables, nuts and seeds, healthy oils, etc.

Foods with a low glycemic load
Foods with a low glycemic load are those tend to be unprocessed, unrefined and rich in fiber, vitamins and minerals. They do not cause a big spike in insulin.
Such foods include wholegrain bread, digestive biscuit, common fruits like blackberries and apples, vegetables and all foods without/with less carbohydrate.

Anti-inflammatory foods

Women with PCOS are more resistant to insulin, chronically fatigued and prone to gaining weight due to the low levels of chronic inflammation.

The inflammation can be dealt with by managing those insulin levels and keeping diet rich in anti-inflammatory foods.

Anti-inflammatory foods include:

  • dark leafy greens, including kale and spinach
  • blueberries, blackberries, and cherries
  • dark red grapes
  • nutrition-dense vegetables, such as broccoli and cauliflower
  • beans and lentils
  • green tea
  • red wine, in moderation
  • avocado and coconut
  • olives
  • extra virgin olive oil
  • walnuts, pistachios, pine nuts, and almonds
  • cold water fish, including salmon and sardines
  • turmeric and cinnamon
  • dark chocolate
  • spices and herbs

What foods should I avoid?

Dairy
Dairy is not good for PCOS mainly because it contains something called IGF-1 or insulin-growth-factor 1, whose main role is to promote growth in newborn babies.
What’s more, it also mimics insulin in the body, which may worsen our PCOS symptoms because the more insulin we have, the more testosterone we have.
As such, you can have dairy alternatives like rice milk, almond milk, oat milk or coconut milk.

Gluten
Gluten tends to create general inflammation in the body.
Gluten free products tend to be highly refined, and will have a high glycemic load, causing an insulin spike. Hence, you’re not recommended to have gluten free foods like pastas, breads, treats, etc.

Soy
Soy products have been proven to delay ovulation in some women. Therefore, women with PCOS are not recommended to have soy products as it just exacerbates the problem.

In a word, you are what you eat, start taking small manageable steps to eating better for your PCOS.

Keyword: best diet pcos

* The Content is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your physician or other qualified health provider with any questions you may have regarding a medical condition.