PCOS (Polycystic Ovary Syndrome) is a problem in which the ovaries start releasing more hormones. Due to this, cysts are formed in them, which also affects normal life. Although these cysts are not painful, but yes, their symptoms definitely affect life. PCOS can be managed in some ways, which also includes a healthy diet (PCOS Diet). PCOS can be managed by keeping in mind some important things related to food and drink.

Diet tips to manage PCOS (Diet for PCOS)

Fruits and Vegetables

• Rich in Fiber – Fruits and vegetables are rich in fiber , which helps in controlling blood sugar levels.
• Rich in Antioxidants – Fruits and vegetables are also rich in antioxidants, which are helpful in reducing inflammation in the body.
• Example- Apple, pear, strawberry, blueberry, spinach, broccoli, carrot, cauliflower etc.

Whole grains

• Rich in fibre- Whole grains are also rich in fibre and help control blood sugar levels.
• Example- Brown rice, oats, quinoa, barley etc.

Protein-rich foods

• Hunger control- Protein controls the hormones ghrelin and leptin, which are called hunger hormones. This prevents you from feeling hungry quickly and helps in controlling your weight.
• Weight Control – Calories are burnt to digest protein, which helps in controlling weight .
• Example- meat, poultry, fish, eggs, pulses, beans etc.

Healthy Fats

• Heart Health- Healthy fats promote heart health. Also, they help in keeping the brain healthy.
• Example- Salmon, flax seeds, chia seeds etc.

Milk and dairy products

• Bone Strength – Milk and dairy products are a good source of calcium, which is essential for bone health.
• Example- Milk, curd, cheese etc.

Herbs and Spices

• Anti-inflammatory properties – Some herbs and spices are rich in anti-inflammatory properties, which reduce inflammation in the body.
• Example- turmeric, cinnamon, ginger, mint etc.

What not to eat in PCOS?

• Refined carbohydrates- white bread, white rice, pasta, etc.
• Foods rich in sugar – candy, pastries, soda, etc.
• Saturated Fats – Red meat, full cream dairy products etc.

What things should one take care of in PCOS?

• Eat regular meals – Eat small portions at regular intervals throughout the day.
• Healthy Diet- Make sure your diet is rich in all the essential nutrients.
• Processed foods in limited quantities- Eat processed foods in very limited quantities.
• Drink water – Drink plenty of water throughout the day.
• Consult a dietitian – If you have PCOS, you can choose the right diet for yourself by consulting a dietitian.