PCOS Diet 101: 21 Foods to Eat and Avoid with PCOS

Polycystic Ovarian Syndrome, or PCOS, is a situation that impacts one out of 10 women. It can trigger all kinds of issues together with hormonal imbalances and issues with metabolism. In fact, PCOS is the main trigger of infertility within the U.S.

While there is no known cure, you can enhance each your signs and your fertility by making some easy changes to your diet. We’re right here to assist with 21 meals to eat and keep away from if you’re affected by PCOS.

5 PCOS FAQs

1. What causes PCOS?
   PCOS is a hormonal dysfunction that impacts women of reproductive age. While the precise trigger is unknown, it’s believed to be a genetic, inherited condition. You can reduce your risk of complications by getting diagnosed early and seeking treatment. It has additionally been proven that by making sure dietary and lifestyle changes, you can higher handle your condition.
2. How is PCOS diagnosed?
   Most women see signs across the time of their first menstrual cycle. For others, PCOS develops later in life. Your physician will diagnose you if you’re experiencing at least two of the following:  irregular periods, extra androgen (male hormones), or polycystic ovaries.
3. What are the symptoms?
   Some of the most common signs are weight gain, extreme hair growth, oily pores and skin or acne, thinning hair, irregular periods, or difficulty getting pregnant.
4. What are the complications?
   Without treatment, you put your self in danger for a number of complications, together with miscarriage or untimely birth, sleep apnea, gestational diabetes, extreme blood pressure, liver inflammation, depression, type 2 diabetes, or infertility.
5. If I have PCOS, can I get pregnant?
   Many women who’ve PCOS can even have issues attempting to conceive. However, if you search out treatment from a fertility specialist that has expertise treating sufferers with PCOS, you’ll increase your chances of getting pregnant.

PCOS Diet: 9 Tips

By following these 9 tips, you could make your PCOS signs simpler to control:

1. Limit Alcohol – Limiting alcohol is always a good idea. Avoid consuming alcohol each day, and instead make it an occasional indulgence. If you do select to drink, restrict your self to just one serving.
2. Balance Proteins and Carbs – Try to mix a complex carbohydrate with a lean protein at each snack or meal. Some nice choices include whole grain crackers with nut butter, lean turkey and a small handful of nuts, or yogurt with a banana or fresh berries.
3. Avoid Refined Sugar – Pay consideration to the labels on the meals you’re consuming to keep away from any refined sugar. Look for high-fructose corn syrup, synthetic colours or sweeteners, in addition to meals with trans-fats or MSG.
4. Increase Your Fiber – Choosing meals that are extreme in fiber has been proven to have many benefits. By consuming fiber-rich foods, you’ll assist to decelerate your digestion and reduce insulin resistance.
5. Drink More Water – Drink as a lot water as you can all through the day to remain hydrated and flush toxins out of your system. If you have a tough time drinking plain water, try glowing varieties or taste your water with fresh fruit, cucumbers, or mint.
6. Avoid Processed Foods – Keep your physique working at an optimum level by avoiding processed meals such as white sugar, flour, bread, and pasta. Instead, select unrefined choices such as brown rice, oatmeal, or quinoa.
7. Check The Ingredients – When shopping for food, it’s always best to check the labels, particularly the ingredients list. Avoid meals which have a lengthy list of ingredients or have ingredients that you can’t pronounce. Instead, search for meals with a brief list of pure ingredients to keep away from consuming something that’s extremely processed.
8. Eat Small Meals – Instead of consuming 2 or three large meals all through the day, break it up into smaller, simpler to eat meals and snacks. The goal is to eat each three to four hours to maintain from getting too hungry and keep away from spikes in your blood sugar.
9. Plan Ahead – Make it simpler to decide on the proper meals by planning ahead. It will make it simpler to make smart choices when you’re hungry and you’ll have meals you can seize quickly when you want a snack or meal on the go.

PCOS Diet: eleven Foods to Eat

With the proper consuming habits, you’ll not solely assist to alleviate your symptoms, however you may additionally assist to reduce the risk of different well being issues related to PCOS together with weight problems and inflammation. A healthy, PCOS diet ought to include these foods:

1. Fatty fish together with salmon, sardines, tuna, and mackerel
2. Cruciferous vegetables like broccoli and cauliflower
3. Healthy fats together with avocados, coconut, and olive oil
4. Dark red fruits such as cherries, red grapes, blueberries, and blackberries
5. Beans and legumes such as lentils and chickpeas
6. Fresh Herbs & Spices such as turmeric, ginger, and cinnamon
7. Nuts together with almonds, walnuts, pine nuts, and pistachios, in addition to nut butters
8. Dark chocolate that contains extreme ranges of cocoa solids
9. Dark, leafy greens such as kale and spinach
10. Non-Dairy Milk Alternatives like rice milk or almond milk
11. Yogurt that is unsweetened and low-fat together with Greek yogurt

PCOS Diet: 10 Foods to Avoid

When it involves your diet, you ought to keep away from the meals that are widely considered unhealthy. Take a glance at these 10 meals you ought to avoid:

1. Sugary drinks such as sodas or energy drinks
2. Fried foods such as french fries and different quick food
3. Processed meats like hot dogs, hamburgers, lunch meats, and sausages
4. Refined carbohydrates such as pastries, pastas, and white bread
5. Highly processed foods together with ice cream, cakes, candy, or something with extra sugar like sweetened yogurt
6. Solid fats like shortening, lard, and margarine
7. Excess red meat such as hamburgers, pork, and steaks
8. Starchy vegetables together with peas, corn, and white potatoes
9. Snacks extreme in salt such as salted pretzels, chips, and microwave popcorn
10. Artificial sweeteners like aspartame and sucralose

Because there is no cure for PCOS, managing your signs turns into a lifelong process.

By following a diet that helps you maintain a wholesome weight, promotes good insulin levels, and meets your dietary needs, you can fight the signs of PCOS and have extra feel-good days.