PCOS Nutrition

Here are 12 dietitian-recommended tips for managing nutrition with Polycystic Ovary Syndrome (PCOS):

1. Prioritize Whole Foods: Focus on a diet rich in whole, unprocessed foods such as fruits, vegetables, whole grains, lean proteins, and healthy fats to support overall health and hormone balance.

2. Choose Low Glycemic Index (GI) Foods: Opt for low-GI carbohydrates like quinoa, brown rice, whole grain bread, and legumes to help stabilize blood sugar levels and improve insulin sensitivity.

3. Increase Fiber Intake: Incorporate high-fiber foods, including fruits, vegetables, whole grains, and legumes, to promote satiety, aid digestion, and help manage blood sugar levels.

4. Include Lean Proteins: Add sources of lean protein such as chicken, turkey, fish, eggs, tofu, and legumes to support muscle mass, control hunger, and stabilize blood sugar.

5. Limit Processed Foods and Sugars: Reduce intake of processed foods, sugary snacks, and beverages, as they can lead to insulin resistance and exacerbate PCOS symptoms.

6. Incorporate Healthy Fats: Include sources of healthy fats, such as avocados, nuts, seeds, and olive oil, which can help reduce inflammation and support hormone balance.

7. Stay Hydrated: Drink plenty of water throughout the day to stay hydrated, which is essential for overall health and can support metabolic processes.

8. Practice Regular Meal Timing: Aim for regular meals and snacks to help maintain stable blood sugar levels and prevent hunger spikes that can lead to overeating.

9. Manage Portion Sizes: Be mindful of portion sizes to aid in weight management, as maintaining a healthy weight can improve PCOS symptoms.

10. Incorporate Anti-Inflammatory Foods: Focus on foods with anti-inflammatory properties, such as fatty fish, berries, nuts, and leafy greens, to help manage symptoms and support overall health.

11. Limit Red and Processed Meats: Consider reducing consumption of red and processed meats, which may be linked to increased inflammation and negative health outcomes.

12. Consult a Registered Dietitian: Work with a healthcare professional or a registered dietitian who specializes in PCOS to create a personalized nutrition plan tailored to your specific needs and goals.

These tips can help individuals with PCOS manage their symptoms and improve their overall health through mindful nutrition choices.