Living Well With PCOS: Your At-Home Guide To A Supportive Eating Plan

Polycystic Ovary Syndrome (PCOS) affects many women every day. While there is no magic cure, following a supportive eating plan can go a long way toward alleviating the symptoms.

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Your gynaecologist specialising in PCOS will tell you that watching what you eat and drink can help to nourish your body and positively impact your ability to lead a normal life despite having PCOS. This handy at-home guide will give you the tools you need to get started.

Balanced and Non-Processed

A well-balanced diet that draws from all the major food groups is the best option for PCOS management. This includes whole grains, proteins, fruits, vegetables and healthy fats. Combining these fresh, wholesome foods helps regulate blood sugar levels and reduce insulin resistance.

Portion sizes are important, so remember that even though you are choosing health options, there is no need to overindulge.

What To Say Yes To

Include the following food categories in your diet, making sure to have some from each group daily.

  • Healthy fats (unsaturated fats) are essential to a balanced diet. Sources include avocados, olive oil, nuts, seeds and fatty fish like salmon, tuna, sardines, and mackerel.
  • High-fibre foods like legumes (beans, lentils), whole grains (oats, brown rice), vegetables (broccoli, carrots), and fresh fruits, preferably with their skin on (apples, pears, berries) offer a range of benefits, including improved digestion, better weight management, and reduced risk of chronic diseases.
  • Lean proteins such as poultry, fish, beans and tofu offer improved digestion, better weight management, and a reduced risk of chronic diseases.
  • Remember to drink enough water. Staying hydrated is necessary for your general health and can aid in maintaining balanced hormones.
  • Spices with anti-inflammatory properties should also be included. Examples are cinnamon, turmeric, cardamom, ginger and cayenne pepper.

What To Say No To

Foods high in sugar and trans fats or that are highly processed should be avoided. Other no-go options include refined carbohydrates, full-fat dairy and excessive caffeine.

Alcohol can affect insulin resistance and disrupt hormonal balance, so it should be limited or avoided altogether.

Your gynaecologist specialising in PCOS can provide more information on a healthy eating plan to support and reduce your symptoms. Make an appointment, and let us help you on your journey to managing your PCOS symptoms through a healthy eating plan.