Polycystic Ovarian Syndrome, or PCOS, is one of the most common hormonal & metabolic conditions impacting women aged 20-45 years, with around 12-21% of women within this age group being diagnosed.
Most women who are diagnosed with PCOS will develop symptoms such as irregular menstrual cycles, weight gain, acne, and fertility issues. As PCOS is considered to be a metabolic condition, it is associated with various metabolic abnormalities, including insulin resistance, obesity, dyslipidemia, and an increased risk of developing type 2 diabetes and cardiovascular diseases.
Therefore it is very important in our clinical practice to not just provide our clients with hormonal interventions, but look at dietary and metabolic function to truly support you.
Some clinical aims to support metabolic PCOS include:
- Reducing inflammation
- Regulating blood sugar levels & insulin resistance
- Increasing healthy fats, wholefoods and vegetables
- Reducing inflammatory & processed foods, sugars and refined carbohydrates
- Encouraging regular exercise & strength training
Considering these clinical aims, we have a few top foods that we recommend clients with PCOS implement on a regular basis.
Lean proteins
Consuming higher amounts of lean proteins such as poultry, fish, tofu, eggs, quinoa and edamame, is shown to be beneficial for regulating blood sugar levels and reducing cravings in women with PCOS. Increasing your protein intake to 40% of your caloric intake alongside a reduction of refined carbohydrates shows positive impacts on weight loss and metabolic regulation and therefore PCOS symptoms. Protein has also been shown to suppress androgen production compared to high carbohydrate diets.
High fiber foods
Diets that include a diverse range of fruits, vegetables, nuts and seeds, legumes, whole grains and low GI carbohydrates have been shown to not only reduce weight and BMI, but also trigger a reduction in inflammation and better probiotic and gut function. These benefits have a positive influence on hormonal function and PCOS symptoms.
Healthy fats
Given their anti-inflammatory properties, healthy fats have been shown to improve insulin sensitivity and other metabolic markers, including liver fat, cardiovascular health, blood pressure and triglyceride markers. Healthy fats are also beneficial for hormone production. We recommend including foods such as avocados, nuts and seeds, good quality fresh fish (salmon, mackerel, sardines, anchovies) as well as good quality extra virgin olive oil in meals throughout the week.
Antioxidants
Foods such as berries, nuts and seeds, wholegrains, quality dark chocolate & green tea are all foods rich in antioxidants which are beneficial for women with PCOS by reducing oxidative stress, inflammation, and improving insulin sensitivity. Increasing antioxidants in your daily intake has shown to support regular menstrual cycles, protect ovarian cells from damage and improve ovulation & therefore fertility outcomes.
B vitamins
B vitamins are involved in many metabolic and hormone processes. Specifically in PCOS support, B vitamins improve insulin sensitivity, support synthesis of hormones, reduction of androgens, reduce inflammation and oxidative stress as well as play a role in energy production. Regularly consuming whole grains, meat and poultry, fish, legumes, nuts and seeds & leafy green vegetables will increase overall intake of B vitamins.
By regularly incorporating these nutrient-rich foods into your diet, alongside herbal, nutraceutical, and stress reducing supports you can better manage PCOS symptoms and support your overall health.
