PCOS Diet

What to Eat When You Have Polycystic Ovarian Syndrome

Polycystic ovarian syndrome or PCOS is an ovulation disorder wherein there is an imbalance of the female reproductive hormones. This is a condition in which ovaries fail to respond to follicle-stimulating hormones. This may cause women to ovulate only a few times a year. Other effects include hair and skin changes, endocrine problems and may even cause infertility.

It is believed that one of the causative factors for PCOS is an elevated amount of androgens. The presence of androgens causes the elevation in amounts of estrogen which can then lead to hormonal and menstrual irregularities. Because of this, ovulation is halted.

Another possible cause for PCOS is abnormal insulin and glucose interaction. A surge in insulin can stimulate the enzymes that encourage the production of androgens in the ovaries. Because of this, extreme dietary modification can help prevent the chain of occurrence which can lead to the development of PCOS.

PCOS Diet – Controlling Blood Sugar Levels

The most important first step for women experiencing PCOS is to maintain an ideal body weight. Most of those who have PCOS are overweight or obese. They may also have a tendency or predisposition to developing type 2 diabetes.

When we eat, our body converts digestible carbohydrates into blood sugar or glucose, which is our main source of energy. This blood sugar level can affect how hungry or energetic we feel and may even determine whether fat should be stored or not. Insulin is a hormone produced by our bodies in order to transport this blood sugar. When there is an increased amount of blood sugar, insulin production is also increased. This insulin surge tells our bodies to stop transporting sugar and start storing them as fat. With a repeated cycle as this, obesity becomes a main problem.

In order to maintain your blood sugar levels stable, you should start a PCOS diet which will limit dietary carbs and replace these with wholegrain carbs such as bread and pasta. Protein-rich foods such as fish, lean meat, and tofu together with carbs help to minimize rise in insulin. Honey is a healthier alternative to table sugar and may be used also for its nutritional value. Watch out for simple carbohydrates such as fruit sugar, table sugar or dairy sugars – these can be metabolized quickly and will most likely cause an insulin surge. Processed products such as ketchup, salad dressing, canned fruit, applesauce, peanut butter, soups, soda pops, coffee, and cereals are said to contain “empty calories”. This means that they have no other nutritional value other than providing fuel for energy.  In general, a low glycemic diet is recommended – this includes all legumes, barley and kamut.

It is also important not to skip meals or go on a crash diet. These may lead to binge eating, thus further threatening imbalance of hormones. Eating frequently may help solve this problem so that a more effective way of metabolizing sugars is maintained.

Low Fat Foods – PCOS Diet

A PCOS that is high in saturated fat, especially those that come from animal protein, is not recommended because these can worsen PCOS symptoms. A PCOS diet can contain Organic, lean meats that are free from hormones are a more desirable alternative for their low saturated fat and high-protein content. Dairy products should be minimized or avoided altogether. Even consumption of organic dairy products should be limited because these are naturally rich in estrogen. Women suffering from PCOS often do not need any more estrogen because of the already high levels they have. Small amounts of unsaturated fats such as olive oil or flax seed oil may also be indicated.

Polycystic Ovarian Syndrome Diet – High Fiber Food

Because women suffering from PCOS tend to be overweight or obese, a diet high in fiber content may help them reduce weight. Fibers also help reduce symptoms of PCOS such as heart diseases and diabetes. The best sources of fiber are fruits, grains, legumes, nuts, seeds and vegetable. High fiber intake slows the production of blood sugar. Therefore, the body is forced to think it is already full when it fact, sugar is still in the process of being extracted from fiber. This helps in minimizing the need to consume more and more empty calories.

Low Gluten PCOS Diet

Gluten is a protein composite found in foods processed from wheat and other related species. Studies have shown that those with PCOS tend to have sensitivity to gluten. Those who try to stay away from gluten-rich foods such as wheat, barley and rye tend to have decreased PCOS related symptoms.

Keep Yourself Hydrated

Water is important especially if you are consuming a high-fiber diet. This helps facilitate smooth passage and digestion of fiber. Also, if you have excess hormones in the body which contribute to symptoms of PCOS, water may help wash these hormones out.

Avoid Lectins

Lectins are sugar-binding proteins that mimic the action of insulin. This may cause excerbations in symptoms of PCOS and those with insulin resistance in particular. They are found in wheat, seeds, most beans and nuts, as well as in fruits and vegetables. Okra helps in binding with these lectins and renders them inactive, thus posing no harm at all.

Herbal Supplements

In addition to the recommended diet stated above, consider including the herb Gleditsia during the first half your menstrual cycle jus prior ovulation. This herb is known to reduce the waxy substance that forms around the ovaries in women with PCOS.

Leonorus seed is a blood quickening agent and is used to treat stagnant circulation in women with PCOS.