Foods to Eat
Three diets that may help with PCOS manage their symptoms are:-
- A low glycemic index (GI) diet: The body digests foods with a low Glycemic Index more gradually, meaning they do not cause insulin levels to increase as much or as rapidly as other foods, such as some carbohydrates. Foods in a low Glycemic Index diet include whole grains, legumes, fruits, seeds, nuts, starchy vegetables, and other unprocessed, low-carbohydrate foods and these are including in diet.
- An anti-inflammatory diet: Anti-inflammatory foods, such as berries, extra virgin olive oil and green leafy vegetables may decrease inflammation-related symptoms, such as fatigue and so add anti-inflammatory diet.
- The DASH diet: Doctors frequently recommend the Dietary Approaches to Stop Hypertension (DASH) diet to decrease the risk or effect of heart disease and helps to manage symptoms of PCOS. A DASH diet is rich in fruits, vegetables whole grain, and low-fat dairy produce.
Foods to Avoid
If PCOS females want to achieve their weight, they need to accept some dietary changes and avoid foods with unhealthy fats such as hydrogenated or trans-fat and processed foods and helps to lower estrogen levels and can help in symptoms of PCOS.
- All processed meats such as, sausages and meats.
- Unhealthy fats, including lard and margarine.
- Coffee and caffeinated drinks avoid in PCOS.
- Fruits to avoid in PCOS like Pineapple, Melon, Oranges, Bananas and help in to lower the symptoms of PCOS.
- Sugary beverages, such as sodas and energy drinks, avoid in PCOS.
- Processed foods (ex. Cakes, candy, sweetened yogurt, ice creams with extra sugar and sugary beverages.)
- Alcohol
- Refined carbohydrates, for example mass-produced pastries and white bread.
- Avoid Soy products like soy milk and tofu in PCOS
A healthful PCOS diet can also comprise the following foods and helps to manage the symptoms of PCOS.
- High fibre foods.
- Nuts, including walnuts, almonds, and pistachios and including all nuts.
- Natural, unprocessed foods.
- Dried fruits, such as red grapes, blueberries, blackberries cherries and other fruits.
- Broccoli and cauliflower.
- Dried beans, lentils, and other legumes.
- Healthful fats, such as olive oil, as well as avocados and coconuts.
- Spinach, kale and green leafy vegetables.
- Include dark chocolate in moderation.
- Anti-inflammatory foods and spices, such as turmeric and cinnamon, these are including in anti-inflammatory foods.
- Legumes and lentils
- Seeds like chia seeds, pumpkin seeds, sesame seeds, sunflower seeds and flax seeds and helps to manage.
- Herbs like basil, fenugreek are also helpful in dealing with PCOS and useful in PCOS.
- Whole grains or multigrain pasta bread included.
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