4 Amazing Diet for PCOS | PCOS Diet Plans That Work

Adopting a healthy diet for PCOS is the first step toward managing the condition. Luckily, several researched-backed diets have proven beneficial in addressing some common PCOS symptoms.

Check out these best four diets for PCOS that are easy to follow.

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4 Amazing Diet for PCOS | PCOS Diet Plans That Work

 

Best Diet for PCOS: Mediterranean Diet

 

The Mediterranean diet borrows from the cuisines of countries like Greece and Italy. This diet is high on nuts, seafood, legumes, fiber, olive oil, and fresh fruits and vegetables.

The Mediterranean diet is an anti-inflammatory eating regimen. This diet for PCOS is high in monounsaturated fat, fiber, and complex carbohydrates.

Benefits of a Mediterranean Diet for PCOS

 

1. Relieve Chronic Inflammation Associated with PCOS

Research has shown that PCOS causes an increase in major inflammatory indicators. Furthermore, it causes increased endothelial dysfunction and oxidative stress.

Research has shown that a Mediterranean diet can lower systemic inflammation. Luckily, a decrease in chronic inflammation results in improved insulin sensitivity.

 

2. Improve Insulin Sensitivity

Research shows that 50-70% of women with PCOS also experience insulin resistance. Also, irregular menstrual periods and weight gain are some common signs.

Adopting a Mediterranean diet for PCOS has helped with blood glucose control. Also, it lowers fasting insulin, which increases insulin sensitivity. Moreover, drugs and supplements like Metformin and Inositol also help improve insulin sensitivity.

Increased insulin sensitivity may help with:

• Ovulation
• Improved menstrual cycle
• Weight loss
• Decreased cravings

 

3. Lowers Testosterone Levels

PCOS-related insulin resistance can cause ovaries to overproduce androgens like testosterone.

But, due to the diet's high levels of healthy oils and omega 3, it reduces testosterone levels in women with PCOS.

 

4. Improve Fertility

PCOS is a leading cause of infertility in women of reproductive age. But, studies show that this diet can help increase your chances of a successful pregnancy by 65-68%.

 

5. Improves Non-alcoholic Fatty Liver Disease

Non-alcoholic fatty liver disease (NAFLD) is common in patients with polycystic ovary syndrome. NAFLD links to the insulin resistance and obesity seen in PCOS. Excessive androgen production is also a factor with NAFLD.

Weight loss is not guaranteed. But this diet for PCOS can improve insulin sensitivity and liver health.

 

6. Improves Gut Microbiome

Women with PCOS appear to have a less diverse gut microbiome than healthy women. As a result, it can impact your PCOS symptoms and general health.

Luckily, a Mediterranean diet for PCOS can promote microbiome diversity and function. So this diet can improve your PCOS symptoms and your general health.

 

Best for Inflammation: Non-vegetarian Diet for PCOS

 

Vegetarian or non-vegetarian diet, which is better at easing PCOS symptoms? A study of Indian women with PCOS who ate a non-vegetarian diet for PCOS showed:

• An increase in anti-inflammatory markers like Adiponectin
• A significant decrease in pro-inflammatory markers like resistin and CPR
• But there were higher cholesterol and triglyceride levels.

Remember that there are several types of vegetarian diets. You can tailor your vegetarian diet to benefit your PCOS symptoms.

Best for Ovulatory Dysfunction: Low Advanced Glycation End Products Diet for PCOS

 

Advanced Glycation End Products are a diverse group of oxidant compounds.

The formation of AGE products is a part of normal metabolism.

They are available in diets that include crackers, chips, lean protein, and cookies.

Regardless, high levels of AGEs in the tissues or circulation is pathogenic.

Research shows that AGEs levels are high in women with PCOS. And cause ovulatory dysfunction whether produced in the body or absorbed from meals.

Ovulatory dysfunction affects 70% of women in their productive age. And is the leading cause of infertility in women with PCOS. That said, research shows that:

• A low-AGE diet for PCOS may lower insulin resistance and improve ovulatory function.

Best for Weight Loss: Ketogenic Diet for PCOS

Our next diet for PCOS is the Keto diet. The Ketogenic diet entails reducing your carbs intake and replacing it with fat. This reduced carb intake puts your body into a metabolic state called ketosis, hence the name.

As a result, your body becomes efficient at burning fat to produce energy. What's more, it turns fat into ketones to supply your brain with energy.

This diet can help reduce insulin levels and lower blood sugar levels. So, adopting a keto diet for PCOS, especially in overweight women, may help:

• Significant triglyceride reduction
• A considerable decrease in glucose and insulin levels
• Considerable decrease in androgens
• Increased estrogen
• Lose Weight

Key Notes:

• Substitute high glycemic foods like white bread with whole-grain foods
• Sticking to a Mediterranean diet can lower the risk of cardiovascular diseases
• Studies have found that a Mediterranean diet may help with weight loss
• Also, a Mediterranean diet can help obese older persons to avoid Type 2 Diabetes
• More research suggests a Mediterranean diet can help prevent and treat breast cancer

Watch this video by Brigham And Women's Hospital for a better understanding of PCOS:

There you have it. The components of these diets are readily available, making them easy to adapt. Unfortunately, there is no known cure for PCOS. But adopting these diets will help you manage the symptoms of PCOS.

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Do you have a diet for PCOS that you follow? We'd like to hear from you in the comment section below!

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