PCOS Diet – Here Are Some Helpful Tips To Manage Symptoms

What is the right PCOS diet? What should you eat if you have this condition?

PCOS DIET – Polycystic ovary syndrome (PCOS) affects lots of women and is the leading cause of infertility but here are some ways to manage symptoms.

The acronym PCOS stands for polycystic ovary syndrome which is a disorder that affects people who are assigned females at birth. It is believed that it is inherited genetically but there’s little research about this information and the exact causes of this hormonal disorder.

Photo lifted from Medical News Today

Its symptoms are:

Although frustrating, there are still some ways that can manage your symptoms and reverse possible problems that may arise. Most females who have this can still live a normal and healthy life through some treatments provided by a healthcare provider and some lifestyle changes which include improving their diet.

What are the basics of a PCOS diet? Here are some to note:

  • A high-quality, high-fiber carbohydrate food is great for stabilizing your blood sugar levels.
  • A balanced diet can lead to less insulin in the bloodstream, decrease androgen production, and alleviate other symptoms.
  • To regulate blood sugar and establish better habits, eating smaller but more frequent meals can greatly help.
  • Important vitamins and minerals to relieve symptoms and its food sources
Vitamin Dsalmon, eggs, mushrooms, fortified milk 
Vitamin B8tuna, almonds, eggplant, strawberries, corn, oranges, beans
Iodineeggs, turkey breast, himalayan salt, salmon, yogurt
Seleniumtuna, salmon, pork, fortified whole grains, turkey, eggs, cottage cheese, spinach
Magnesiumavocados, dark chocolate, nuts, seeds, whole grains, bananas
  • Following a vegan diet may also help as it can help improve ovulation, regulate menstruation, and reduce the risk for future conditions linked to this disorder like type 2 diabetes.
  • Here are some other foods you must include in your diet:

Food GroupSources
Lean Protein to help in weight loss and keep you feeling full for a longer time
Fish: salmon, tuna, shrimp, cod
Poultry: skinless chicken and turkey breast
Plant-based proteins: beans, tofu, tempeh
Complex Carbohydrates to lower insulin levels and lower inflammation in the body
Whole Grains: quinoa, oats, brown rice
Legumes: beans, peas, lentils
Potatoes: white, sweet
Antioxidant-Rich Fruits and Veggies decrease inflammation, boost immunity, and prevent obesity.Fruits: strawberries, blueberries, raspberries, kiwi, apples, cherries, cranberries
Vegetables: beets, tomatoes, broccoli, peppers, carrots, asparagus
Heart Healthy Fats increase hormone production, help in vitamin absorption, and improve heart and brain function.
Olive oil
Nuts: walnuts, almonds, cashews
Seeds: chia, flax, and sunflower

According to the American Society for Reproductive Medicine, the chance of infertility in women who have PCOS is between 70-80% and this condition can also increase the risk of miscarriage.


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