Published:
October 6, 2022
Polycystic ovary syndrome, often referred to as PCOS, is an endocrine disorder that affects one in 10 women of childbearing age. It can affect overall health, appearance, and fertility. If you’ve been diagnosed with PCOS, or have PCOS symptoms, making healthy changes to your diet is a great place to start in your treatment. Here’s what to know about treating PCOS with nutrition.
What Is PCOS?
PCOS is a hormonal imbalance that can affect ovulation, periods, and your ability to conceive. Along with these problems, PCOS is closely linked to metabolic disorders that can cause weight gain and insulin resistance.
Symptoms of PCOS typically start gradually, and can include oily skin, weight gain, thinning hair, irregular periods and even depression. If you suspect you may have PCOS, it’s important to have a chat with your provider about your symptoms, particularly if you’ve been having trouble getting pregnant.
How Is PCOS treated?
Regular exercise, healthy foods, and weight control are the key treatments for PCOS. Treatment not only reduces unpleasant symptoms—it can help prevent long-term health problems from forming. Although experts haven’t aligned on the optimal diet for PCOS, they agree that aiming for all-around healthy nutrition is key to managing symptoms. Here are 9 things you can do to keep your nutrition on-point.
1. Think Fresh and Minimally Processed
Choose a variety of fresh and minimally processed (or “clean”) fruits, vegetables, dairy/milk products, and lean protein foods, including nuts and seeds. Power bowls are a great—not to mention delicious—way to eat clean with color, crunch and energy-boosting protein.
2. Choose Whole Grains
When including a grain in your meal, reach for whole grains! Whole grains, which are minimally processed, include items such as 100% whole wheat products, cracked wheat (bulgur), barley, oatmeal, brown rice, low-fat popcorn or corn. Less familiar whole grains you can experiment with include amaranth, buckwheat, kamut, millet, quinoa, spelt, and teff.
3. Hydrate Often…with Water!
Staying well hydrated is crucial for your body. And while there are countless beverage options, water is always the best choice. Need to switch it up? Try adding a squirt of lemon or lime, a favorite herb like mint, or reach for a carbonated variety of water.
Milk is also a good choice for some women with PCOS, but it’s important to avoid beverages that are high in sugar such as juices, energy drinks, and soda. While diet sodas have less calories and sugar, they have also been associated with other health problems.
4. Eat Smaller Portions More Frequently
Rather than having three large meals each day, try eating a small meal or snack every three to five hours. Aim to include a small amount of lean protein or vegetable within each. Examples of good snacks include:
- One ounce of low-fat cheese and snap peas
- 1 ounce of boneless, skinless chicken with a lightly-dressed garden salad
- ½ cup of cottage cheese with grape tomatoes
- A container of yogurt (low or no sugar) and a tablespoon of nuts
- One hard boiled egg with carrots and hummus
5. Avoid Hydrogenated and Trans Fats
Consuming large amounts of hydrogenated and trans fats raises the risk of heart disease. Checking the labels and ingredient lists on food packages can help you understand if you’re making a nutritious choice.
6. Eat Fatty Fish Twice a Week
Fatty fish, such as salmon, sardines, and herring, are great sources of omega-3 fats. Aim to eat fatty fish twice a week (for a total of 8 to 12 ounces). Not a big fan of fish? A tablespoon of ground flaxseed (not whole) mixed into yogurt or a smoothie daily is a great way to get your omega-3s through a plant source.
7. Focus on Fiber
Aim for at least 25 grams of fiber daily from a combination of whole grains, fruits, and vegetables. To figure out how many grams of fiber your food choices contain, check out the nutrition labels or do a quick search online for a rough estimate. The more you pay attention and research your food, the easier it will be to know if you’ve gotten enough of the good stuff!
8. Limit Sodium
Try not to consume more than 2,300 milligrams of sodium daily. To help in this goal, limit restaurant meals and processed foods in cans and boxes when possible. When you do choose a processed food item, look for labels like “reduced sodium,” “unsalted,” or “no salt added.” It’s important to remember that limiting your salt intake doesn’t mean that your food has to be boring! Cook and season your food with other seasonings like fresh lemon, garlic, onion, flavored vinegars, herbs and spices.
9. Prioritize Soy Protein
Soy protein can be a beneficial nutrient for those with PCOS, as it can help improve metabolic and cardiovascular health. Ideally, try to eat or drink 25 grams of soy protein daily. Some good sources of soy protein include tofu, tempeh, edamame, soy nuts, soy butter, and soy milk.
We know that changing your diet to improve your fertility can feel overwhelming. But we’re here to support you in managing your symptoms, and will help develop a treatment plan for your needs.