The Role of Diet in Managing PCOS

If you’re like most people, you’ve probably heard of polycystic ovary syndrome (PCOS) but don’t know exactly what it is. If so, you’re not alone. Even healthcare professionals don’t fully understand this common endocrine disorder that affects up to 10% of women in their reproductive years.

The array of symptoms and list of causes associated with PCOS make this condition challenging to diagnose and treat. It’s a confusing disorder, and there is a lot we still don’t know.

But the medical community does know some important things about PCOS that can be useful if you’ve been diagnosed with the condition and are looking for ways to manage it effectively.

It knows that PCOS is characterized by a constellation of symptoms, including irregular menstrual cycles, elevated androgens (male hormones), infertility, excessive ‘male pattern’ hair growth, weight gain, acne, and multiple small cysts on the ovaries.

It knows that PCOS is likely caused by a combination of genetic, lifestyle, and environmental factors.

And it knows this: Diet and nutrition play significant roles in managing PCOS, reducing symptoms, and improving metabolic issues – like insulin resistance and inflammation – that are often associated with the disorder.

Keep reading to better understand the relationship between PCOS and diet and nutrition and to find out how you can use food to fight back against this all-too-common condition and reclaim your health once and for all.

What Diet is Best for Managing PCOS?

When it comes to PCOS, there is no ‘one size, fits all’ approach to diet and nutrition. Everybody and every body are unique, and the best strategy involves finding a diet that works for you and staying flexible in your efforts to achieve the main goals of managing PCOS through diet and nutrition: losing weight, reducing inflammation, and improving insulin resistance.

Studies have shown that losing weight can dramatically improve metabolic and reproductive health for people with PCOS regardless of which diet they choose. Even modest weight loss (5-10% of total body weight) can help balance hormones, regulate menstrual cycles, restore ovulation, and increase pregnancy rates.

Chronic, low-grade inflammation is another factor that is often seen in people with PCOS, and research shows that incorporating more anti-inflammatory foods into the diet can also reduce symptoms of PCOS and improve overall health.

Experts generally agree that a healthy PCOS diet should include whole foods with minimal processing, healthy fats, lean proteins, low-fat milk products, and non-starchy, low-glycemic carbohydrates. They also recommend eating several small, balanced meals throughout the day instead of three bigger meals to prevent food cravings, snacking, and over-eating and to keep insulin levels in a steady state in between meals.

Here are the key components of a PCOS diet:

Whole grain bread, pasta, and cereals

Brown rice, overnight oats, and quinoa are rich in fiber and antioxidants, which can help reduce inflammation.

High-fiber fruits and vegetables

Colorful fruits and vegetables are high in antioxidants and phytochemicals that have anti-inflammatory properties. Apples, plums, berries, leafy greens, tomatoes, broccoli, and cauliflower are all great choices.

Lean proteins

Chicken and turkey (without skin), eggs, and plant-based sources such as nuts, beans, legumes, nut butters, avocado, and hummus are all approved picks. The omega-3 fatty acids found in fatty fishes, like salmon and tuna, have anti-inflammatory effects and should be included in your diet too.

Low-fat dairy

Low-fat, low-lactose dairy products like cottage cheese or Greek yogurt and non-dairy alternatives such as coconut, almond, and rice milk should be on the menu.

Spices and herbs

Certain spice and herbs, such as turmeric, ginger, cinnamon, and garlic have potent anti-inflammatory properties and can easily be added into meals.

Healthy fats

Think olive oil, flaxseed oil, coconut oil and seeds – flax, chia, and sunflower.

Beverages

Caffeinated drinks and alcohol can exacerbate PCOS symptoms and rack up calories quickly. Water is your best bet. Tea and seltzer with a splash of juice are other smart options.

The Impact of Diet on Insulin Resistance in Women with PCOS

Losing weight and following a PCOS diet can help with another key component of this disorder: insulin resistance. Insulin is a hormone that regulates blood sugar levels and insulin resistance is a condition in which the body’s cells don’t respond effectively to it.

As a result, the pancreas pumps out excess insulin, which stimulates the ovaries to produce more androgens (male hormones) and cause many PCOS symptoms, like irregular periods and hirsutism.

Insulin resistance also contributes to weight gain and leads to a vicious cycle. Excess weight causes insulin resistance. Insulin resistance causes weight gain. So, besides losing weight and reducing inflammation, addressing insulin resistance through diet and nutrition is also critical in managing PCOS.

Dietary Strategies for Managing Insulin Resistance

There are four main strategies to keep in mind when trying to follow a PCOS diet that helps manage insulin resistance:

Low Glycemic Index (GI) Foods

The glycemic index is a measure of how quickly a food raises blood sugar levels. Foods with a low GI are digested and absorbed more slowly, which leads to a gradual rise in blood sugar and insulin and helps improve insulin sensitivity.

High-fiber

Fiber slows down the digestion and absorption of carbohydrates, leading to a gradual increase in blood sugar and insulin levels.

Balanced macronutrient intake

Balancing carbohydrates with lean proteins and healthy fats can help stabilize blood sugar levels. Protein slows down the digestion of carbohydrates and healthy fats can also help improve insulin sensitivity. It's important to include a source of protein and healthy fat in each meal and snack to keep blood sugar levels stable.

Avoiding refined carbohydrates

Refined carbohydrates, such as white bread, pastries, and sugary snacks, can cause rapid spikes in blood sugar and insulin levels, worsening insulin resistance.

Foods to Avoid if You Have PCOS

People with PCOS should avoid foods that can spike blood sugar or cause inflammation. The following foods should be avoided if you have PCOS:

• Baked goods – bread, cereal, pastries – made with refined white flour
• Starchy vegetables (potatoes, corn)
• White rice
• Red meat and processed meats (lunch meat, hot dogs, sausage, bacon)
• Full-fat dairy products
• Fried foods
• Dried fruit
• Frozen meals and snacks
• Unhealthy fats, like butter and margarine
• Commercial salad dressing, marinades, seasonings
• Sugary drinks – soda, fruit juices, energy drinks

Supplements for PCOS: Do They Help?

Besides dietary changes, nutritional supplements may help ease some PCOS symptoms. Research is limited, so be sure to consult your healthcare provider before starting a new supplement regimen.

• Inositol has been shown to improve insulin sensitivity, reduce androgen levels, and promote regular ovulation.
• Omega-3 fatty acids, found in fish oil and flaxseed oil, have anti-inflammatory properties and may help reduce insulin resistance and lower androgen levels.
• Vitamin D deficiency is common in women with PCOS and has been linked to insulin resistance and other metabolic issues.
• Chromium is a trace mineral that plays a role in carbohydrate and fat metabolism. Some studies suggest chromium supplementation may improve insulin sensitivity and reduce carb cravings.

Conclusion

Maintaining a healthy weight is a critical aspect of managing PCOS, and even modest weight loss can significantly improve insulin sensitivity, reduce inflammation, and restore ovulatory function and healthy androgen levels. There are many strategies used to treat PCOS, but diet and nutrition provide one of the most practical and profound ways to ward off the unwanted and unhealthy symptoms of this condition. Following a PCOS-approved diet and practicing mindful eating are important steps to take, but getting regular exercise (aerobic, strength training), improving sleep quality, and reducing stress are also part of the bigger picture of improving PCOS and improving your overall health and wellness in the process.