Polycystic
ovary syndrome is a condition that causes hormonal imbalances and problems with
metabolism.
Polycystic
ovary syndrome (PCOS) is a common health condition experienced by one out of 10 women of childbearing age. PCOS can also
lead to other serious health challenges, such as diabetes,
cardiovascular problems, depression, and increased
risk of endometrial cancer.
Some research has
shown that diet can help reduce the impact of PCOS. Learn more about a PCOS
diet in this article.
Share on Pinterest A diet that
includes high-fiber foods may benefit people with PCOS.
Two of the primary ways that diet
affects PCOS are weight management and insulin production
and resistance.
However, insulin plays a significant
role in PCOS, so managing insulin levels with a PCOS diet is one of the best
steps people can take to manage the condition.
Many people with PCOS have insulin resistance. In
fact, more than 50 percent of those with PCOS develop diabetes or
pre-diabetes before the age of 40. Diabetes is directly related to how the body
processes insulin.
Following a diet that meets a
person’s nutritional needs, maintains a healthy weight, and promotes good
insulin levels can help people with PCOS feel better.
Research has found that what people eat has a significant
effect on PCOS. That said, there is currently no standard diet for PCOS.
However, there is widespread
agreement about which foods are beneficial and seem to help people manage their
condition, and which foods to avoid.
Three diets that may help people
with PCOS manage their symptoms are:
- A low glycemic index (GI) diet:
The body digests foods with a low GI more slowly, meaning they do not
cause insulin levels to rise as much or as quickly as other foods, such as
some carbohydrates. Foods
in a low GI diet include whole grains, legumes, nuts, seeds, fruits,
starchy vegetables, and other unprocessed, low-carbohydrate foods.
- An anti-inflammatory diet:
Anti-inflammatory foods, such as berries, fatty fish, leafy greens, and
extra virgin olive oil, may reduce inflammation-related symptoms, such
as fatigue.
- The DASH diet: Doctors often recommend the
Dietary Approaches to Stop Hypertension (DASH) diet to reduce the risk or
impact of heart
disease. It may also help manage PCOS symptoms. A DASH diet is
rich in fish, poultry, fruits, vegetables whole grain, and low-fat dairy
produce. The diet discourages foods that are high in saturated fat and
sugar.
A 2015 study found that obese women who followed a
specially-designed DASH diet for 8 weeks saw a reduction in insulin resistance
and belly fat compared to those that did not follow the same diet.
A healthful PCOS diet can also
include the following foods:
- natural,
unprocessed foods
- high-fiber
foods
- fatty
fish, including salmon, tuna, sardines, and mackerel
- kale, spinach, and
other dark, leafy greens
- dark
red fruits, such as red grapes, blueberries,
blackberries, and cherries
- broccoli
and cauliflower
- dried
beans, lentils, and other legumes
- healthful
fats, such as olive oil, as well as avocados and coconuts
- nuts,
including pine nuts, walnuts, almonds, and pistachios
- dark
chocolate in moderation
- spices,
such as turmeric and cinnamon
Researchers looking
at a range of healthful diet plans found the following slight differences. For
example:
- Individuals
lost more weight with a diet emphasizing mono-unsaturated fats rather than
saturated fats. An example of this kind of diet is the anti-inflammatory
diet, which encourages people to eat plant-based fats, such as olive and
other vegetable oils.
- People
who followed a low-carbohydrate or a low-GI diet saw improved insulin
metabolism and lower cholesterol levels.
People with PCOS who followed a low-GI diet also reported a better quality
of life and more regular periods.
In general, studies have
found that losing weight helps women with PCOS, regardless of
which specific kind of diet they follow.
Share
on PinterestPeople on a PCOS diet should avoid sugary beverages.
In general, people on a PCOS diet
should avoid foods already widely seen as unhealthful. These include:
- Refined
carbohydrates, such as mass-produced pastries and white bread.
- Fried
foods, such as fast food.
- Sugary
beverages, such as sodas and energy drinks.
- Processed
meats, such as hot dogs, sausages, and luncheon meats.
- Solid
fats, including margarine, shortening, and lard.
- Excess
red meat, such as steaks, hamburgers, and pork.
Lifestyle changes can also help
people with PCOS manage the condition. Research has shown that combining a PCOS diet with
physical activity can lead to the following benefits:
- weight
loss
- improved
insulin metabolism
- more
regular periods
- reduced
levels of male hormones and male-pattern hair growth
- lower
cholesterol levels
Studies have
also found that behavioral strategies can help women achieve
the weight management goals that, in turn, help manage PCOS symptoms. These
practices include:
- goal-setting
- social
support networks
- self-monitoring
techniques
- caring
for psychological well-being
Reducing stress through
self-care practices, such as getting enough sleep, avoiding over-commitment,
and making time to relax, can also help a person manage PCOS.
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Common PCOS symptoms include:
- acne
- extra
hair growth
- weight
gain, especially around the belly
- oily
skin
- irregular
periods
- discomfort
in the pelvic area
- difficulty
getting pregnant
Many people who experience these
symptoms may not consider them serious enough to discuss with a doctor. Many
people do not seek medical help until they have trouble conceiving.
Anyone experiencing these symptoms
should discuss their concerns with a doctor: the sooner they can begin a
treatment plan the sooner they can feel better.
Although there is currently no cure
for PCOS, it is possible for a person to reduce their symptoms and improve
their quality of life by adopting a healthful diet and becoming more physically
active.
Achieving and maintaining a healthy
weight and eating healthful fats, lean proteins, and moderate amounts of low-GI
carbohydrates can help a person manage PCOS.
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Last medically reviewed on January
11, 2020
13
sourcescollapsed
Medically reviewed by Katherine
Marengo LDN, R.D. — Written by Danielle Dresden on
January 11, 2020
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