A diet plays a crucial role in the management of PCOS. Processed food, junk food, and refined food wreak havoc with hormone levels. So, clean eating and low-carb diet will actually help. Here is PCOS-friendly diet to help you manage your symptoms.
1. Switch from processed grain foods like white bread, or flaked breakfast cereals, biscuits to higher-fiber, low-GI versions like heavy wholegrain bread, oats, quinoa, brown rice, millet and barley.
2. Dump refined sugar, high-fructose syrup, chemical preservatives, additives, artificial sweeteners and artificial colors.
3. Fill at least half your plate at lunch and dinner with a variety of different colored vegetables and salads. Have grilled tomato, mushroom, asparagus, capsicum and spinach.
4. Avoid highly processed packaged food. Generally, any product with a long ingredient list is considered to be highly processed.
5. Have fruits such as cherries, plums, apples, pears, dried apricots, grapes, coconut, kiwi and orange.
6. Don’t gulp everything at a time. Eat small portions after every 3-4 hours.
7. Eat more fish, and choose lean meat and low-fat dairy products over their high-fat counterparts.
8. Select majorly monounsaturated fats (ie. olive oil, canola oil, nuts) and omega 3 fats (fatty fish such as salmon and bluefish, flaxseed, nuts) as they are heart healthy.
9. It helps when you combine lean protein and a complex carb at every meal and snack.
10. Drink at least 2 liters of water per day and make it flavored with fresh lemon, cucumber, mint or berries.
11. Choose fresh fruits or frozen/canned fruit without added sugar, or unsweetened applesauce
12. Avoid those carbohydrates that trigger more hunger or cravings. For example, like pasta triggers craving for some people.
13. Include green, leafy vegetables as they are rich in iron, calcium, potassium, and magnesium, as well as vitamins K, C, E, and many of the B vitamins.
14. You can have high fiber baked goods made from whole wheat flour and oats
15. Make sure you have snacks ready with you so you don’t resort to junk or highly processed foods.
It’s important to understand that there is no magical cure and formula for PCOS that’s going to make us all better. But, by taking a few steps, we can manage our symptoms.