Polycystic Ovary Syndrome Diet

What is Polycystic Ovary Syndrome Diet

Polycystic ovary syndrome (PCOS) is a disorder of the chemicals (hormones) that regulate a woman’s reproductive system, including monthly periods (menstruation).

The condition causes important hormones to be out of balance. PCOS can:

• Stop your periods or make them irregular.
• Cause cysts to develop on your ovaries.
• Make it difficult to get pregnant.
• Stop your body from responding to the effects of insulin (insulin resistance). Insulin resistance can lead to obesity and diabetes.

Changing what you eat can help you manage PCOS and improve your health. Following a balanced diet can help you lose weight and improve the way that your body uses insulin.

What are tips for following this PCOS diet?

• Follow a balanced diet for meals and snacks. Eat breakfast, lunch, dinner, and one or two snacks every day.
• Include protein in each meal and snack.
• Choose whole grains instead of products that are made with refined flour.
• Eat a variety of foods.
• Exercise regularly as told by your health care provider. Aim to do 30 or more minutes of exercise on most days of the week.
• If you are overweight or obese:
  • Pay attention to how many calories you eat. Cutting down on calories can help you lose weight.
  • Work with your health care provider or a diet and nutrition specialist (dietitian) to figure out how many calories you need each day.

What foods can I eat for PCOS diet?

Fruits

Include a variety of colors and types. All fruits are helpful for PCOS.

Vegetables

Include a variety of colors and types. All vegetables are helpful for PCOS.

Grains

Whole grains, such as whole wheat. Whole-grain breads, crackers, cereals, and pasta. Unsweetened oatmeal, bulgur, barley, quinoa, and brown rice. Tortillas made from corn or whole-wheat flour.

Meats and other proteins

Low-fat (lean) proteins, such as fish, chicken, beans, eggs, and tofu.

Dairy

Low-fat dairy products, such as skim milk, cheese sticks, and yogurt.

Beverages

Low-fat or fat-free drinks, such as water, low-fat milk, sugar-free drinks, and small amounts of 100% fruit juice.

Seasonings and condiments

Ketchup. Mustard. Barbecue sauce. Relish. Low-fat or fat-free mayonnaise.

Fats and oils

Olive oil or canola oil. Walnuts and almonds.

The items listed above may not be a complete list of recommended foods and beverages. Contact a dietitian for more options.

What foods are not recommended?

Foods that are high in calories or fat. Fried foods. Sweets. Products that are made from refined white flour, including white bread, pastries, white rice, and pasta.

The items listed above may not be a complete list of foods and beverages to avoid. Contact a dietitian for more information.

Summary

• PCOS is a hormonal imbalance that affects a woman’s reproductive system.
• You can help to manage your PCOS by exercising regularly and eating a healthy, varied diet of vegetables, fruit, whole grains, low-fat (lean) protein, and low-fat dairy products.
• Changing what you eat can improve the way that your body uses insulin, help your hormones reach normal levels, and help you lose weight.