7 Diet Dos and Don’ts to Follow If You Suffer From PCOS

Polycystic Ovarian Syndrome, often referred to as PCOS is a very common health concern experienced by women across the globe. A condition of an unbalanced metabolism, the female ovaries fail to release the egg every month and instead give way to the formation of an abnormal cyst. The most common signs and symptoms of PCOS include weight gain around the abdomen and central area of the body, irregular menstrual cycles, hirsutism, acne, bloating etc. Moreover, this condition may also lead to decreased fertility and a range of metabolic side effects such as high cholesterol and a metabolic imbalance.

Now while PCOS cannot be cured, it can certainly be managed with engagement in increased physical activity and the adoption of a healthier lifestyle. "Fortunately, nutrition plays a major role in management and control of this condition," informs Dr Shikha Nehru Sharma, Nutriwel Health Pvt. Ltd. By avoiding certain types of foods and including specific kinds of food in your diet plan, you can aptly manage this grave issue. 

Diet Don'ts; Foods to AVOID

Hormone Insulin Disruptors

Foods which include ingredients such as maida, sooji, white rice, or excess oil or sugar must be avoided. "These foods are major disruptors of the hormone insulin, which is intimately involved in this condition. Pasta, breakfast cereal, rice flakes, corn flour, bread, cakes, pastries, and other bakery items made with wheat can trigger an abnormal rise in insulin, propelling the unwanted symptoms. Similarly, processed juices, sugary beverages, and high fructose corn syrup which is frequently found in fruit juices can also be held responsible for encouraging the hormonal imbalance," states Dr Shikha. 

Endocrine Disruptors

Besides these harmful ingredients, packaged foods and the ready-to-eat range of food items are laced with preservatives, unnatural fats, flavours, and colours which are major endocrine disruptors. "Foods produced with refined flour and those which contain unhealthy amounts of salt and transfats are artificially created and cannot be found exisiting in nature," claims Dr Shikha. "In order to stall the progression of the disease, the woman suffering from this condition must consume a low-refined food diet with inclusion of aplenty fruits and vegetables instead," she adds. 

Diet Dos; Foods to EAT

Whole Grains

First and foremost, a women with PCOS must include a diversity of grains in her diet, especially whole grains, from millets to ragi, jowar, bajra, quinoa, oats etc. Dr Shikha informs, "Besides being low in sugar and possessing a low glycaemic index, consumption of healthy grains promotes the stabilization of the hormone insulin." 

Antioxidant-rich Foods

Switching from sugary foods to foods rich in antioxidants is another essential dietary change in the road to management of PCOS. According to Dr Shikha, consuming a hue of coloured fruits including pineapple, apple, banana, orange, papaya, pear, cherry, kiwi, berries etc. can work wonders for the skin as well as the ovaries. They are also a rich source of vitamins A, vitamin B complex and vitamin C.

Alkaline-Based Foods

Intake of foods which make the body alkaline are very important in management of this condition. PCOS causes the body to become very acidic and this consequently gives rise to a variety of beauty woes such as hair fall and acne. The acidic body can be owed to the hormonal imbalance, which is why in order to bring about an equilibrium, consumption of an alkaline diet is a must. To do so, drink vegetable juices made from any or a mix of the following vegetables and fruits- beetroot, cucumber, spinach, pumpkin, bottle gourd, kiwi, tomatoes, celery, mint etc.

Herbs

Herbs like Triphala ("three fruits"), soaked and sprouted fenugreek seeds (½ a teaspoon daily) and cumin seeds (½ a teaspoon) can be added to water to create a concoction. Make and keep the mixture overnight and consume the next day. "While cumin seeds help improve digestion, Triphala has a positive impact on the gut biome and aids absorption of vitamins. In addition, fenugreek seeds allow the insulin hormone to stabilise," claims Dr Shikha. 

Correct Food Timings

Following ideal food timings can make or break the apt diet plan for PCOS sufferers. "We often tend to solely concentrate on the foods which we must eat, completely ignoring that food consumption timing that makes all the difference to our diet and plays a major role in the digestion process." 

The thumb rule is to eat breakfast, maximally by 9 am, lunch by 2 pm, and dinner by 7 pm.

"These set timings are driven by the Vedic sciences that suggest that our body biorhythm is geared towards peak digestion and metabolism during (8 am and 4 pm), after which it slows down. Hence, food eaten far too late in the evening is detrimental to health and can contribute to a hormonal imbalance," she adds. 

Apart from the right diet, drinking 2.5 to 3 litres of water a day is crucial. Water is the elixir which balances digestion and hydrates the skin!

A sample Nutrition Plan

• Breakfast: 

Fruits (apple/pineapple/plums)

Beetroot and celery juice, jasmine tea, oats with organic milk.

• Lunch:

Whole wheat pasta with vegetables. 

Salad (cucumber, lettuce, olives, tomatoes)

• Evening snack:

A roasted snack and green tea

• Dinner: 

Soup (cold soup), grilled paneer with vegetables and quinoa