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PCOS Diet
PCOS Diet
Dr Ferro avatar
Written by Dr Ferro
Updated over a year ago


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Managing PCOS Through Diet and Lifestyle

Women with PCOS are many times able to manage symptoms of PCOS through diet and lifestyle. Around 50 percent of women with the disorder are overweight or obese and many more suffer from higher-than-normal insulin levels.

Insulin resistance can make it harder to lose weight. Furthermore, a diet high in refined carbohydrates, such as starchy and sugary foods, can make insulin resistance, and therefore weight loss, more difficult to control.

Without proper management and care this can cause health problems and issues long term such as heart disease, endometrial cancer, diabetes, and high blood pressure. This is why it is very important to eat properly and practice self-care even more than the average individual when one has PCOS.

PCOS Diet Must-Have Foods:

Foods to add

High-fiber Vegetables

  • broccoli

  • greens, including red-leaf lettuce and arugula

  • pumpkin

  • almonds

  • berries

  • beans and lentils

  • sweet potatoes

  • winter squash

  • green and red peppers

  • cauliflower, and Brussels sprouts

Lean protein

  • fish

  • chicken

Foods that help reduce inflammation

  • tomatoes

  • olive oil

  • fruits, such as blueberries and strawberries

  • spinach

  • almonds and walnuts

  • kale

  • fatty fish high in omega-3 fatty acids, such as salmon and sardines

Foods to avoid

  1. Foods high in refined carbohydrates, such as white bread, muffins, and pasta (aim to use pasta made from bean or lentil flour instead of wheat flour when a pasta craving hits).

  2. Sugary snacks and drinks (read food labels and check that your drinks do not have sucrose, high fructose corn syrup, or dextrose)

  3. Inflammatory foods, such as processed and red meats

  4. Alcohol

Lifestyle Changes to Incorporate

PCOS responds positively to proactive lifestyle choices such as exercise and stress management. It's important to incorporate daily physical movement, which can help to reduce insulin resistance, especially when coupled with a healthy diet.

Furthermore, symptoms associated with PCOS cause stress and fatigue. It's important to try to incorporate stress management techniques and get plenty of rest.
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