What To Eat With PCOS

If you suffer from polycystic ovary syndrome (PCOS), you know all too well that it wreaks havoc on your body. From acne and excessive hair growth to heavy periods, anxiety, and increased risk of conditions like diabetes and heart disease, PCOS can cause a host of unpleasant symptoms and potentially dangerous conditions. As a leading cause of infertility, PCOS often brings additional heartbreak.

Despite these complications, PCOS may be more manageable than you realize. While there’s no cure, lifestyle changes often make a huge difference to both your health and your fertility. In fact, one of the easiest ways to improve your PCOS symptoms and increase your chances of becoming pregnant is by adopting a healthy diet. 

Why Diet Matters for PCOS 

PCOS is influenced by several factors that are closely interrelated. One of the hallmark characteristics of PCOS is having high levels of the male hormone androgen that interferes with your ability to menstruate and ovulate. Being overweight or obese is linked to overproducing androgens and experiencing worse PCOS symptoms. Losing weight often improves PCOS.

PCOS is also strongly correlated to insulin resistance which means your body is more likely to have problems regulating your blood sugar and doesn’t respond the way it should when your body releases insulin. When you make healthy changes to your diet, PCOS often improves. 

Low-grade inflammation is also linked to PCOS, and obesity is known to worsen chronic inflammation. These factors often compound one another, leading to a cycle of worsening PCOS symptoms. Eating a healthy diet is known to improve all these factors, and is one of the best things you can do to reduce your PCOS symptoms and improve your chances of conceiving. 

Choosing Healthy Foods: What To Eat With PCOS

Unfortunately, there’s no magic superfood that will instantly cure your PCOS. And you won’t get ideal results from simply adding healthy foods to your diet. You also need to limit unhealthy foods like refined sugars and carbohydrates, processed foods, and foods high in saturated fats.

Focusing on either a plant-based or mostly plant-based diet is beneficial for PCOS (if you prefer to stick to an actual diet plan, a Mediterranean-style diet is a great choice). Let’s take a look at the main groups and kinds of foods you should include in your diet, 

Complex Carbohydrates

Simple carbohydrates like those in white bread, pasta, potatoes, and white rice can cause your blood sugar to spike and worsen the insulin resistance that contributes to PCOS symptoms. Complex carbohydrates, like those listed below, break down more slowly. They’re typically high in fiber and give your body sustained energy without problematic blood sugar spikes. 

• Wild rice
• Farro
• Quinoa
• Sweet potatoes
• Bulgur
• Whole-grain bread
• Whole-wheat pasta
• Steel-cut oats
• Barley
• Millet

Healthy Fats

Foods that are high in trans fats, saturated fats, and cholesterol may worsen your PCOS symptoms and increase your risk of heart disease and stroke. Try to cut out foods like red meat, fried foods, and hydrogenated oils. Instead, opt for healthy fats–like those below–that give your body the nutrition you need, won’t raise your blood sugar, and help improve PCOS symptoms.

• Nuts
• Nut butter
• Seeds
• Olives
• Olive oil
• Avocados
• Low-mercury fatty fish, like salmon
• Dark chocolate (small amounts)
• Eggs

Lean Protein

Studies have shown that when it comes to improving PCOS and boosting your fertility, plant-based diets are often beneficial. But if you don’t think you can eliminate meat altogether, at least cut back on steak, hamburgers, and pork chops that contain a lot of saturated fat and cholesterol, and avoid processed meats like hot dogs and lunch meats. Good lean sources of plant and animal protein include:

• Low-mercury fish and other seafood
• Chicken
• Turkey
• Beans
• Lentils
• Eggs
• Tofu
• Peas
• Nuts

Dairy

Research on the effects of dairy on PCOS is ongoing. But generally, full-fat dairy in moderation benefits female fertility, while low-fat and fat-free dairy appear to be detrimental to both female fertility and PCOS. Try these full-fat dairy options and dairy alternatives:

• Greek yogurt
• Feta cheese
• Whole milk
• Hard cheeses
• Soy milk
• Almond milk
• Coconut milk

Fruits and Vegetables

Fruits and vegetables are packed with vitamins, minerals, fiber, and antioxidants, and also help you feel full so you don’t overeat. You should include a variety of fruit (not fruit juices that are generally full of sugar) and vegetables in your diet each day. Here are some great options to include in your diet:

• Berries
• Citrus fruits
• Cherries
• Grapes
• Carrots
• Leafy greens
• Broccoli
• Cauliflower
• Mushrooms
• Snow peas

Points to Remember 

When it comes to what to eat with PCOS, it’s best to adopt a healthy diet centered around a variety of nutritious foods, though diet alone may not be enough to overcome infertility. If you have PCOS and are struggling to conceive or carry a pregnancy to term, it’s important to seek help from a fertility specialist. Schedule a consult at RISE today to learn about available treatment options.