Polycystic Ovarian Syndrome (PCOS) is a hormonal disorder that affects women of reproductive age. Its symptoms include irregular periods, weight gain, acne, and excessive hair growth.

PCOS also increases the risk of developing Type 2 diabetes, hypertension, and heart disease.

The good news is that making dietary changes can help manage PCOS symptoms, reduce insulin resistance, and improve overall health. In this article, we will discuss the best foods to eat and avoid for PCOS.

What to Eat

1. Fiber-rich Foods: Eat plenty of high-fiber foods such as whole grains, vegetables, fruits, and legumes. Fiber helps to regulate blood sugar levels and improve insulin sensitivity.

2. Lean Protein: Choose lean protein sources such as chicken, turkey, fish, and tofu. These foods are low in fat and help to build muscle mass.

3. Healthy Fats: Consume healthy fats such as olive oil, avocado, nuts, and seeds. These fats help to regulate hormones and reduce inflammation.

4. Low-glycemic Index Foods: Eat foods with a low glycemic index such as sweet potatoes, quinoa, and brown rice. These foods are slowly digested and do not cause a rapid spike in blood sugar levels.

5. Foods High in Iron: Iron-rich foods such as spinach, lentils, and beef can help to reduce anemia, a common symptom of PCOS.

What to Avoid

1. Processed Foods: Avoid foods that are high in saturated and trans fats, refined carbohydrates, and sugar. These foods cause inflammation and worsen PCOS symptoms.

2. Dairy: Limit or avoid dairy products as they contain hormones that can disrupt the hormonal balance in women with PCOS.

3. Soy Products: Soy products such as soy milk, tofu, and edamame contain phytoestrogens that can interfere with hormone production in women with PCOS.

4. Alcohol: Avoid alcohol as it can worsen insulin resistance and increase inflammation in women with PCOS.

5. Caffeine: Limit or avoid caffeine as it can increase cortisol levels, a hormone that is associated with stress.

The Bottom Line

Dietary changes can significantly improve PCOS symptoms and reduce the risk of developing other health conditions. Eat plenty of fiber-rich foods, lean protein, healthy fats, and low glycemic index foods.

Avoid or limit processed foods, dairy, soy products, alcohol, and caffeine.