PCOS Diet Plan: Best Diet for PCOS Patients
In modern times, PCOS has emerged as a worldwide disease. According to the Global Burden of Disease (GBD), the total number of PCOS cases increased by about 56% to nearly 90% between 1990 and 2021. These experiences can vary from person to person. Many people see changes in their diet patterns, like increased sugar/carb cravings, shifts in appetite and weight gain due to early insulin resistance.
Food plays a major role in managing PCOS as it balances hormones & inflammation, improves metabolism and reproductive features, stabilizes blood sugar & insulin and reduces long-term health risks. However, PCOS patients struggle with finding the right diet because there is an extremely high evidence-practice gap in healthcare. The dietary advice from primary care clinicians is usually insufficient, overly generic or unhelpful.
Having PCOS doesn’t mean you have to follow a restrictive diet plan. This blog will take you into the depths of a PCOS diet plan, helping you discover foods that help with PCOS management and what should be eliminated from meals.
What is PCOS?
PCOS (Polycystic Ovary Syndrome) is a common hormonal and metabolic disorder that usually affects women in their reproductive years. It leads to hormonal imbalance, insulin resistance and polycystic ovaries (follicles developed in ovaries).
Common Symptoms found in PCOS Patients
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Irregular or missed periods for a long time can be a sign of PCOS.
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Growth of excessive facial or body hair and acne.
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Thinning of hair on the scalp or male pattern baldness.
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Sudden weight gain or difficulty in losing weight.
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Trouble conceiving.
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Dark patches of skin, usually in the armpits, groin, under the breasts or along the neck creases.
Why does your food intake matter so much in PCOS?
The human body gets nutrition through food, thus making it an important foundational concept of first-line treatment of PCOS. Food intake matters a lot in PCOS as it targets root metabolic & hormonal imbalances, reduces long-term health risks, and helps in managing daily symptoms. Along with these, food also helps in regulating blood sugar & cravings, improving insulin resistance, balancing hormones, reducing androgens, and supporting weight management. A healthy diet can restore energy levels, address the symptoms effectively and maintain healthy body weight. However, it is important to note that food intake should not be only seen as a way to lose weight.
Best Foods for PCOS
Before diving into the best foods for PCOS, it is very important to note the following. According to the 2023 International PCOS guideline published by the International PCOS Network, there is no evidence that any single type of diet works better than another for PCOS patients. The 2023 International guideline recommends normal healthy eating principles. Dietary recommendations may take the form of a variety of balanced dietary plans depending on the individual’s lifestyle needs and preferences, as per general popular recommendations rather than a particular diet.
For regulating PCOS, it is extremely important to maintain the overall quality of your food over time. So, aren’t there any foods that can be considered more than others for regulating PCOS? The answer to the question is no, as the best foods for managing PCOS are whole, anti-inflammatory, low-glycemic index, and high-fibre.
PCOS Diet Plan for Women
According to a systematic review and meta-analysis published in the Journal of Clinical Endocrinology & Metabolism, women having PCOS have a 53% greater probability of any eating disorder in comparison to women not having PCOS. Hence, diet plays a major role in PCOS management; it is necessary to have a proper diet plan. The right choices related to diet work by treating insulin spikes, slowing down sugar absorption, and supporting hormonal balance. Here is a diet plan that can be followed for managing PCOS.
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Foods with a low-glycemic Index – Low-GI foods refer to those having a ranking number of 55 or below. Such foods are digested and absorbed in a slow manner, which leads to a slow and steady rise in the levels of blood sugar. A low-GI diet helps PCOS patients stabilize blood sugar & insulin, supports hormonal & menstrual balance, improves insulin sensitivity and helps in managing weight. Such foods include brown rice, bulgur wheat, chickpeas, moong dal, broccoli, spinach, cauliflower, bell peppers, asparagus, eggs, poultry.
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Low-Carbohydrate and High-Fiber Foods – Limit the intake of foods high in carbohydrates and replace them with protein and healthy fats. This diet lowers androgen levels, supports weight loss, and improves insulin resistance, which often leads to restoring regular menstrual cycles and ovulation. Foods include chicken breast, fish, tofu, eggs, tomatoes, zucchini, extra virgin olive oil, walnuts, chia seeds, flaxseeds and almonds. Millets like jowar, ragi or quinoa can be taken in small amounts.
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Fruits – Fruits provide antioxidants that decrease the chronic low-grade inflammation common in PCOS patients. However, it is important to manage your choices as well as serving sizes. PCOS patients should increase the intake of fruits like green apples, pears, berries, peaches, plums, guavas, avocados, & citrus fruits like oranges and grapefruits. It is highly recommended that PCOS patients not drink fruit juice, even if it's unsweetened, as consuming liquid sugar causes sharp insulin spikes.
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Vegetables – Eat non-starchy vegetables in adequate amounts as they contain very low amounts of carbohydrates and starch. They provide important micronutrients like magnesium, which improves insulin sensitivity and indole-3-carbinol, which aids the liver in clearing out excess estrogen. These vegetables are ladyfinger, fenugreek leaves (Methi), cabbage, and cucumbers. They have almost no effect on blood sugar and can fill up half of your plate.
Foods to Avoid in PCOS
There are various foods that can have a negative impact on PCOS, so it is important to avoid such foods. Given below is the list of foods that must be avoided by PCOS patients.
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Foods with a high glycemic index – Foods with a high GI lead to rapid spikes in blood sugar and result in an excessive release of insulin, which worsens the condition of PCOS. Such foods increase androgen production, worsen insulin resistance, increase the risk of long-term diseases like metabolic syndrome & type 2 diabetes and promote weight gain & fat storage. These foods include croissants, doughnuts, white rice, white bread, potato chips, cornflakes, French fries, puffed rice and boiled pumpkins.
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Sweet Foods and Drinks – These foods and drinks should be avoided as they trigger sharp blood sugar spikes & sugar cravings, negatively impact the metabolic & hormonal symptoms of PCOS, and cause inflammation. Instead of consuming sweet foods and drinks to satisfy the cravings, choose to eat whole fruits for their natural fibre, which slows down sugar absorption. In the same way, replace sweet drinks and sodas with infused water or unsweetened herbal and black tea.
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Processed and Junk Foods – These foods contain a high amount of salt and unhealthy fats. These factors can lead to hormonal imbalances, which can result in weight gain and increase the risk of obesity. Along with this, these foods can trigger chronic inflammation, irregular cycles, excess hair growth, and worsen insulin resistance. Foods like pizza, burgers, pastries, cakes, cookies, noodles, bacon and packaged snacks containing trans fat should be eliminated from the diet.
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Fried Foods – This category of food is high in unhealthy fats, thus contributing to obesity, diabetes, and cardiovascular diseases. These foods also lead to insulin resistance, disrupt hormones, trigger inflammation, and promote weight gain. Fried foods include samosas, pakora, chips, fried chicken, and French fries, which should be avoided.
How to Form a PCOS-Friendly Diet?
To form a PCOS-friendly diet, it is not necessary to eradicate or add different food items to the diet. Instead, the focus should always be on a balanced diet to regulate PCOS and to form this balance, three things should be considered: carbohydrates, protein, healthy fats and dietary fibre.
It is recommended to take these things in the following proportions:
|
Items |
Proportions (of total daily calories) |
|
Carbohydrates |
~25% to 45% |
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Protein |
~25% to 35% |
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Healthy fats |
~30% to 40% |
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Dietary fibre |
At least 25 to 35 grams per day |
It is important to note that these figures are not universal.
Let’s understand this with the help of examples:
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Cooked quinoa and boiled chickpeas
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Paneer or Chicken Coconut Curry with Cauliflower rice
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Eggs with avocado on whole-grain toast
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Salmon with new potatoes and greens
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Lentil curry with yogurt and rice
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Avocado and smoked salmon sourdough toast
Apart from this, there is one method that can be used if percentages don’t work for you. It is known as the PCOS Plate Method. This method is used by dietitians when making a balanced diet.
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½ plate – Non-starchy, fibre-rich vegetables
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¼ plate – Lean Protein
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¼ plate – Complex carbohydrates, high fibre
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Add-on – A balanced serving of anti-inflammatory and healthy fats
PCOS Diet Chart
The PCOS guideline advises the promotion of healthy lifestyle behaviours in all women with PCOS to gain a healthy weight. In women with excessive weight, a weight loss of 5-10% is advised, targeting an energy deficit of 30% or 500-750 kcal/day or 1200-1500 kcal/day. Consequently, weight management is seen as a core component for managing PCOS. Below is a 7-day PCOS diet plan that can be followed to help regulate the disease:
PCOS Diet for Weight Management
|
Day |
Breakfast |
Lunch |
Snacks |
Dinner |
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1 |
Vegetable poha with peanuts |
Brown rice, lentils (dal), mixed vegetables |
Roasted makhana |
Chapati with chana masala and green salad |
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2 |
Vegetable upma |
Chapati (Roti), kidney beans (Rajma), Raita |
Roasted chana |
Grilled tofu with vegetables |
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3 |
Broccoli and cauliflower (gobi) paratha |
Millet khichdi and curd |
Handful of almonds |
Vegetable soup with chapati |
|
4 |
Moong dal chila |
Quinoa and chicken curry |
Strained/Greek yogurt with flaxseed |
Lentils and steamed vegetables |
|
5 |
Oats with chia and berries |
Chapati, chickpea curry, raita and cucumber |
Low-Glycemic fruits like apples, oranges, avocadoes, and more |
Spinach soup with multi-grain chapati |
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6 |
Gram flour (Besan) omelette with vegetables |
Fish curry, brown rice, salad |
Buttermilk with seeds |
Vegetable khichdi |
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7 |
Ragi banana pancakes |
Brown rice pulao and raita |
Whole wheat bread with peanut or almond butter |
Chapati with sprouts |
It is important to note that the following diet plan needs to be paired with a moderate caloric deficit.
This diet chart shows a specific Indian Diet Plan for PCOS. By following this PCOS meal plan, patients can keep the disease under control and thus prevent future discomfort.
Women with PCOS are more likely to either skip breakfast or have their breakfast or lunch later in the day. As per a trial published in The British Journal of Nutrition, eating smaller, more frequent meals in a day improves post-meal insulin sensitivity compared to eating three large meals, independently of weight or age.
Along with this, eating a larger breakfast & smaller dinner is also useful, as per the clinical trial led by Dr Daniela Jakubowicz, a researcher at Tel Aviv University, who has published more than 70 inter-institutional studies. The peer-reviewed study, titled “Effects of caloric intake timing on insulin resistance and hyperandrogenism in lean women with polycystic ovary syndrome”, was published in the medical journal Clinical Science.
Key scientific findings of the study:
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50% Decrease in Free Testosterone – By decreasing insulin levels, the breakfast group successfully reduced free testosterone levels by half.
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54% Decrease in Insulin Levels – The breakfast group saw a decrease of 54% in the total insulin area, which signals a huge improvement in insulin sensitivity.
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105% Increase in SHBG – Sex Hormone-Binding Globulin, a protein that binds to excess testosterone so it cannot cause symptoms like hair loss or acne, more than doubled in the breakfast group.
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Higher Ovulation Rates – The trial observed that regulating hormones led to a significant increase in the ovulation rate for the breakfast group compared to the dinner group.
Is Diet Enough for PCOS?
PCOS is driven by various factors like insulin resistance, chronic low-grade inflammation, genetics and excess ovarian androgens. That is why PCOS is a chronic condition that cannot be cured only through food changes. Genetic factors or severe hormonal imbalances cannot be reversed by food itself.
A complete PCOS plan includes sleep & stress management, physical activity and medical guidance. sehatUP provides the exact care and guidance that food can’t provide alone. Products like HerMenses, HormoniHerb and Aloezy help women control PCOS and live a healthy and confident life.
Lifestyle Factors That Help Control PCOS
Diet provides the best results when it is combined with other lifestyle factors. These factors include:
|
Lifestyle Factors |
Helps in |
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Stress Management |
Reducing cortisol levels, which reduces insulin resistance, rebalances reproductive hormones and calms systemic inflammation. |
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7-8 hours of sleep |
Balancing appetite, supporting a regular menstrual cycle, regulating stress hormones, balancing androgens and melatonin |
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Strength Training |
Boosting metabolic rate, improving insulin sensitivity, reducing excess androgens and supporting mental health |
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Balanced Aerobic Exercise |
Reducing systemic inflammation, balancing reproductive hormones, aiding body composition & weight management and regulating hormones & ovulation. |
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Building Muscle Mass |
Improving insulin sensitivity, reducing circulating androgens and increasing metabolic rate |
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Regular Medical Monitoring |
Reducing long-term health risks, catching complications early and tracking the effectiveness of treatment |
Conclusion
A healthy diet for PCOS patients is a PCOS diet plan, which includes a variety of foods, not just a restricted diet that seems impossible to follow. It is necessary to understand that PCOS looks different from person to person, which means every body has different nutritional needs and wants. Along with diet, it is important to follow lifestyle changes to control PCOS. An individual can find it overwhelming to figure out everything on her own. Medical care and guidance act as a saviour through which an individual can navigate PCOS and get the right advice, which makes it easy to control the disease. Personalized care and guidance help in managing the disease more promptly and effectively.
The next question one comes across is whom to approach. sehatUP is India’s first integrated digital clinic that combines Ayurveda, Homeopathy, and Allopathy, catering to your specific needs. The clinic provides a free Health Score 360, which allows you to find your health score, get a free doctor consultation, get a personalized health kit, and receive regular follow-ups.